Staying Active during the Winter Months
Do you find that when the temperature drops, so does your motivation to exercise? Instead of hibernating with a cup of hot chocolate and an endless TV marathon, read on and find out how to you can stay fit and invigorated this winter season.
Exercising during winter is as important as exercise during summer. The Canadian Physical Activity guidelines recommend 150 minutes of moderate-vigorous activity per week and two strength building sessions per week to maintain good health and reduce the risk of disease. So it’s important to keep your exercise program going all year long. The following are some tips to keep you moving this winter.
Take it Outdoors
Embracing winter can be so much fun and great for your health too. Winter sports like cross-country skiing, downhill skiing/snowboarding, snowshoeing and ice skating are major calorie burners and a great workout for your legs and core muscles, as well as your heart. For instance, skating for 30 minutes burns approximately the same calories as jogging for the same amount of time. If you don’t know how, take a lesson or rent the equipment to try it out. It will challenge you and keep you fit.
Go out and play! Make it a family activity and go sledding, build a snowman and make snow angels. In fact, sled pulling is an exercise fitness trainers recommend to improve cardio, but instead of doing it at the gym, you can get some fresh air and have fun at the same time.Of course you can simply enjoy the outdoors by walking or jogging. Just use caution in extreme temperature and always dress for the occasion. Layer up with lots of long sleeves, good pants, multiple socks and heavy coats. And don’t forget, in winter months, proper footwear is a must.
Take it Indoors
If the thought of getting outside to exercise makes you shiver, take your workout indoors. Join a gym – this will allow you a variety of physical activities to choose from every week. Sign up for a class — whether it’s Zumba, kickboxing, weight lifting, swimming, Pilates, a scheduled activity will help you commit to staying physically active. It may also give you a chance to learn new skills and maintain or improve your fitness for your summer activities. If you like to bike, try a spin class. Group classes are motivating and can keep you in cycling shape over the winter. To make it easier, ask a friend to join you. Having someone to workout with will hold you accountable so when it’s so cold and you don’t want to leave your house – you will!
For those days when you don’t feel like venturing out into the snow, try a fitness DVD. There are so many to choose from and you can do it in the privacy of your own house. Or you can always set up a home gym complete with light dumbbells, resistance bands, an exercise ball, and a jump rope and do circuit style workouts. Or use the stairs: spend as little as 20 minutes climbing up and down for a very intense and efficient workout. If all else fails, bang out some sit-ups and lunges while you are watching your favourite TV show.
So whatever the weather brings, find something you love to do and make it part of your everyday life. Don’t let winter slowyou down -get up and be active this winter!
Anita De Boer is Bachelor of Physical Education graduate and is certified with the Canadian Society for Exercise Physiology as a Certified Exercise Physiologist. She specializes in working with people with specific health conditions, ones recovering from injury, as well as beginners just starting out.
