Best Indoor Exercises for Winter

In 2020, the National Recreation and Park Association polled Americans regarding winter activities. That poll found that 58% of people admit they’re less active in winter. You can’t let winter’s cooler temperatures and rainy days keep you from exercising. Switch to the best indoor exercises for winter with Premium Sports and Orthopedics and make sure you’re staying active.

How Much Exercise Do You Need?

Physical exercise is important, and that includes a variety of exercises to ensure all muscle groups receive a workout. The CDC’s recommendations are 150 minutes of moderate to intense activity each week. Two days should include muscle-strengthening activities.

Moderate to intense activities include things like a brisk walk, jogging, and biking. You also need to make sure the major muscle groups are worked on. That includes the:

• Abdominal muscles
• Arm muscles
• Back muscles
• Chest muscles
• Leg muscles
• Shoulder muscles

A good rule of thumb is to aim for at least 30 minutes per day for a minimum of five days per week. Muscle strengthening is best for at least two days, which can replace the two days you don’t exercise or be added to the other days. The more exercise you get, the better it is for your health.

Those are general guidelines. On top of that, the CDC hones in on different age groups.

• Toddlers – A variety of activities every day as much as possible.
• Children and teens – One hour each day and muscle strengthening three days a week.
• Adults 65 or older – At least 30 minutes per day for five days a week, two days a week or more of muscle strengthening, and regular activities that help with balance.

While that’s how much exercise you should aim for each week, getting that much is tough when it’s hard to get outside. Here are some of the best ways to exercise in the winter.

Fitness Equipment That’s Worth the Price

Some people like to invest in home exercise equipment. If you’re interested, make sure you’re looking at the weight limits. Some have maximum weight limits that may make them a poor choice in a family where weights vary greatly. 

Test out the equipment if you can before you purchase. If something like the hand grips are too low or high, it’s going to strain your arm and shoulder muscles. If you’re not comfortable using equipment and you can’t adjust it, it’s going to end up collecting dust. 

Elliptical machines are one of the most effective options as they provide a full-body workout without strain on the joints. A treadmill is a good choice if you love to walk. Choose a treadmill with a tablet holder so that you can read or watch videos while you walk. You’ll stay on it longer.

Rowing machines and stationary bikes are other options that people find effective. No matter what you choose, you’ll want to balance it with other fitness activities. Streaming services like YouTube are packed with free fitness videos. They’re a good way to try different exercises.

You need to be careful. If you don’t follow the proper form, you could end up injuring yourself. That’s why we feel you should start with an appointment with a sports and orthopedics doctor for guidance.

Other Activities You Can Do at Home

Exercise equipment is fine if it’s what appeals to you, but you may not have room or interest in purchasing it. We have a few activities to recommend that help you get a workout. You still need to aim for 30 minutes or more each day.

Baking Bread

Did you know that baking offers a nutritious way to work out the wrist, arms, and shoulders? Skip store-bought bread and make your own. Not only do you get to control the quality of the finished product and ingredients, but you also must knead the dough. Most breads require 10 minutes of kneading, so that’s a 10-minute arm and shoulder workout with every batch of dough you make.

Dancing

Dancing is a great workout at home. Put on music and dance. You don’t have to worry about strangers watching you make a fool of yourself if you can’t dance. At home, you’re getting an aerobic workout and having fun. It’s also a great way to ease stress.

HIIT Workouts

We love HIIT workouts at home as they’re quick and most people have no problem fitting them into their schedule. You’ll find a lot of free videos for beginners on YouTube and fitness apps. Again, make sure you’re talking to a sports and orthopedics specialist about the proper form to prevent injuries.

House Cleaning

Cleaning your house can be a workout if you put the effort in. Vacuuming can’t be rushed, but carrying the vacuum up and down stairs does add a bit of weight lifting to the routine. Moving furniture to vacuum under it works out the muscles, too.

As you spin and twist while mopping, reach over your head to dust ceilings, lamp shades, or ceiling fans, you’re exercising. Carrying laundry up and down stairs, scrubbing a bathtub or shower, cleaning the oven and stovetop, and washing windows all help you get enough exercise. 

You want it to count, however, so make sure you’re stretching and reaching as far as you can. Muscles need to stretch. You want your heart rate to increase.

Stair Climbing

When you’re at work or out shopping, take the stairs instead of an elevator or escalator. If you’re at home, go up and down the stairs for half an hour or as long as you can stand. If you must break it up into 10-minute segments. You don’t need a stair climber when you have stairs you can walk up and down at a swift pace.

Walk Laps

If you have the right layout, walk laps around your house. Walk up and down hallways or around rooms at a fast pace.

Sign Up for Fitness Programs Outside the Home

Mental health is also important. It’s easy to stay home and not be as social when no one is outside in their yard. Sign up for fitness programs at your local community center, gym, Yoga studio, etc. Older adults can go to classes at a senior center if needed. 

If you’re out of shape or need help with specific fitness needs, a doctor is always the best place to start. You don’t want to dive into winter exercise programs without knowing if your body can handle the things that intrigue you. Working with a specialist in medical weight loss and sports injury recovery prevents new injuries from occurring.

Don’t let winter keep you from getting into shape. Premium Sports and Orthopedics makes it easy to schedule an appointment. Use the online scheduler or call now.