Winter is snow reason to freeze out fitness activities
If it’s winter and people live in cold and snowy areas, that does not mean that fitness activities should cease.
Sure, it’s harder to get out and take a walk, run or jog. It’s not practical to play volleyball, tennis or basketball at the park.
But there are some avenues of fitness activities that can be done indoors at home, outside at home or indoors at another location, such as a gym or health club. People should get at least 90 minutes of exercise per week, even in the winter.
Here is a look at what’s out there for people to stay fit during the winter.
Indoors at home
Michael Stefano, author of “The Firefighter’s Workout Book,” has some suggestions for simple indoor, at-home exercises. He is in favor if a min-workout such as squats, lunges, push-ups, planks and dips.
“Three or four moves, three or four days a week,” Stefano told WebMD. “Don’t worry about how many sets. Make it short, sweet and intense.”
WebMD also used some wisdom from Ray Khan, a fitness trainer in Denver who suggests 20- to 30-minute home workouts that include warming up by listening to music and dancing.
He also say people who live in homes with steps should walk up and down them.
For those who don’t own weights, he advises using filled 32-ounce water bottles.
Khan also liked shadow boxing and even something that could be called “shadow fencing,” in which people can pretend they have a sword in each hand and move back and forth.
Abdominal crunches with a weighted ball works wonders, and exercise bikes, treadmills and Hula Hoops are also great tools for staying in shape.
Outdoors
Experts at the Mayo Clinic website encourage outdoor exercise in the winter — with caution.
An article credited to the Mayo Clinic staff said that if temperatures are below zero, keep the exercises inside. But above zero is fair game for some.
“Exercise is safe for almost everyone, even in cold weather,” the article states. “But if you have certain conditions, such as asthma, heart problems or Raynaud’s disease, check with your doctor first to review any special precautions you need based on your condition or your medications.”
The clinic suggests winter clothing should be worn in layers. Avoid days with temperatures and wind-chills that are below freezing.
Hydrating is important, even during winter, and making sure clothes don’t get wet is a big thing to watch out for among those willing to brave the elements to get an outdoor workout in.
Heads, hands feet and ears are the four areas that need the most protection from the cold.
And bigger shoes need to be filled.
“Consider buying exercise shoes a half size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks,” the article says.
Indoor activities away from home
For those wanting to get out of the house for activities, Pittsburgh-area fitness expert Ellie Calgaro told WebMD that yoga, Pilates and various forms of dancing available can do the trick.
“Variety is going to get you through the winter,” she says. “If you do the same thing every day, your body is not only going to get used to it, you’ll get bored with it.
Other experts are big on swimming in indoor pools because it’s easy on the joints, offers strength training using the resistance the water offers and cardiovascular benefits.
It suggests indoor rock climbing which provides strength and strategy challenges and improves hand grip strength and upper back muscle strength.
Ice skating at an indoor rink works the core and legs.
Other sports and activities such as racquetball, basketball, kickboxing and jumping rope — even laser tag — are encouraged for strength and cardio work.
“You’ll be having so much fun while playing laser tag, you won’t even realize you’re working out,” the Beaumont Hospital in Michigan states on website, regarding laser tag. “Carrying the weight of the laser tag equipment makes for an excellent upper body exercise and running around the arena will get your heart rate up.”