Winter Exercise
Want to work off those extra holiday pounds? Get a jump-start with these cold weather workout ideas.
Exercise at Home
You don’t have to join a fancy gym to get fit. Create your own exercise studio at home by investing in a few pieces of essential gear such as small weights. Efitnessedge.com says that not only will weight-bearing exercises raise your metabolism by 15%, it can help reduce the effects of osteoporosis. Try to do each repetition at a slow speed – three to five seconds to raise the weight and two to four to lower it. This will be easier on your joints and will help keep you in proper form, thus being more effective.
Want to get a fun full body workout? Go on a ski trip where you’ll spend your days shredding down beautiful mountains and taking in breathtaking views, while partaking in an aerobic activity. You’ll really feel the workout in your legs, especially the hamstrings and quadriceps, along with your torso and arms, as you build strength, endurance and balance. Visit our link to discover unusual skiing destinations, such as going backcountry in the Cascade Volcanoes, skiing the snowcapped hills of the Himalayas or enjoying an adventure on the peaks of Bulgaria.
When you want to go for a run, don’t let the cold stop you! Since daylight hours are shorter during the winter, wear reflective clothing if you’re going out in the evening. Ontherun.com says to be sure to stretch and warm up your muscles first since the cold temperatures can make our bodies less flexible and more prone to injuries. And to hit your stride, wear shoes with deep traction to prevent slippage on wet or icy roads.
Got icy fingers and toes? In chilly weather, hands and feet are the first parts of the body to get cold. According to mylifepath.com, they’re more vulnerable since they are the least insulated and are the farthest points from the heart. When partaking in outdoor activities, don’t wear cotton socks since they won’t hold heat and will remain damp once they absorb moisture. Try socks and glove liners made of silk or polypropylene to wick away moisture.
When you don’t feel like being exposed to the elements, move your workout indoors with Pilates. According to pilatesinsight.com, this form of exercise is ideal for people of all ages and abilities since it conditions the entire body with no- to low-impact. It’s a system of over 500 controlled exercises created by Joseph H. Pilates, a fitness innovator who formed movements for the mind and body to work in harmony. Pilates helps to create long, lean muscles; improves strength and flexibility; creates a stronger spine; and improves circulation. Our link will get you started.
When you come in from the cold after spending the day on the mountain or hiking in the woods, a cup of hot cocoa or coffee may sound tempting, but try to refrain -- caffeine causes your body to lose fluids. It’s best to replenish with water or a nutritious homemade drink, instead of an expensive sports drink that is loaded with artificial additives. Try putting a pinch of salt in a mixture of water and orange juice. This will give you back the electrolytes (potassium, sodium and calcium) that you lose when you sweat.
Snowboarding, cross-country skiing, ice skating – these are just some of the fun outdoor activities we get to take advantage of during the winter months. But, bundle up before going out in the cold. Active.com says to insulate by layering clothes. The item closest to the body should be made of a moisture-wicking material, like polypropylene. The second layer should be a good insulator, such as wool or down, while the outer piece should work like a shell and be water and wind resistant, such as a windbreaker or pullover. This way, you can always remove the outer layer as your body heat increases.
Don’t wait for warm weather to get back into the water. Find a local indoor pool and try walking or jogging underwater. It’s great for people of all ages since it keeps stress off your joints. Water works as resistance, which helps build muscle as it develops cardio fitness. Plus, you’ll burn twice as many calories by walking a quarter mile in a pool than walking the same distance on land.
When that chill in the air makes you want to stay home, grab your mat and just say "om." Yoga offers both mental and physical therapy. It aids a variety of ailments such as back pain and high blood pressure, as it helps to reduce weight and increases vitality and energy. According to lifepositive.com, medical scientists believe that yoga is successful because of the balance it creates in the nervous and endocrine systems, which has a direct positive influence on all organs in the body. It’s both curative and preventive. To try yoga at home, visit our link.
Did you resolve to give a boost to your exercise regime after the holidays (and after eating all that rich food)? Moving your body can stave off chronic disease, reduce blood sugar levels, blood pressure and cholesterol levels as it builds bone density and strengthens your heart. The Surgeon General has recommended exercising at least three to four times a week, in an aerobic capacity, for about 30 minutes. Before you lace up those sneakers and go, visit our link and get in the know.
