Colder temps, wet weather, and less sunlight … there are several obstacles that can make staying active a bit more challenging during the winter. But it’s not impossible. There are several activities – both indoors and outdoors – you can do to stay on track with health and fitness goals. Here are five tips for staying active during the winter.
Bring Fitness Indoors
Just because the weather may not allow for outdoor exercise, that doesn't mean there’s no way to get it in. There are many options for indoor exercise, both at home and outside the home. At home, use online videos or apps to find free or low-cost videos to help you do aerobics, dance, stretch, and build strength. Walking or running up and down stairs is also a great workout option. Hand weights, resistance bands, or household items like cans and jugs that can substitute for these are a great addition but not necessary.
If you’d like to get out of the house, try mall walking, join a gym, or join classes at a community center.
Get Cleaning
We all need to clean our homes, but did you know that cleaning activities can also double as a workout? Vacuuming, mopping, sweeping, scrubbing, and deep cleaning can get your heartrate up and counts as physical activity.
Take Advantage of Winter
While there are some activities you cannot do during the winter, there are also plenty of winter-centric activities that are a lot of fun while also getting a workout in. Ice skating, skiing, snowboarding, snowshoeing, sledding, and building a snowman are all great options for staying active in the winter. It may not be as fun as the aforementioned activities, but clearing snow also counts as physical activity. If weather permits, you can also go for a walk outdoors – just bundle up and use caution so you don’t slip on potentially icy surfaces.
Get a Workout Buddy
Enlist friends and family as exercise partners, which will help keep you on track and also make working out much more fun. Join a gym together, plan to meet up at the mall to walk, or take a class together.
Stay Safe and Warm
If you plan on taking your workout outdoors, make sure you dress appropriately. Wear layers of comfortable clothing, which help guard against overheating, sweating, and getting too cold. As you warm up, you can remove layers to regulate body temperature. Moisture-wicking clothes, a warm coat, hat, gloves, and appropriate footwear are great options.
While it may not feel as necessary as when temps are hot, staying hydrated is also important. Your body still loses significant fluids through sweating, breathing cold/dry air, and increased urination, even if you don't feel as thirsty.
Finally, if you will be working out outdoors, it’s important to recognize the symptoms of hypothermia, which can lead to impaired brain and body function and can be fatal if left untreated. Symptoms can include:
- Lack of coordination
- Mental confusion
- Slowed reactions
- Slurred speech
- Cold and pale skin, especially hands and feet (also may be puffy or swollen)
- Shivering
- Sleepiness
If you or someone around you is experiencing symptoms of hypothermia, it’s important to get help right away – call 9-1-1. Move to warmth, remove any wet clothes and replace with dry ones, warm the skin with blankets or warm compresses, drink non-alcoholic warm liquids, and have someone stay with the individual until help arrives and/or symptoms improve.