Winter is still here - at least for a few more weeks! So let's look at a few ways to keep active!
During winter many people spend less time outdoors and because of this, often less time being active.
Heavy snow, freezing temperatures and icy sidewalks are some of the many reasons people who typically get their exercise outdoors might not be able to get as much exercise as the winter progresses.
During winter many people spend less time outdoors and because of this, often less time being active.
Heavy snow, freezing temperatures and icy sidewalks are some of the many reasons people who typically get their exercise outdoors might not be able to get as much exercise as the winter progresses.
Here are some ideas on how you can stay active indoors while waiting out the rest of our Saskatchewan winter months.
1. Short body breaks throughout your day.
An easy-to-remember concept I often recommend is
30-second breaks every 30 minutes, or 60-second breaks every 60 minutes.
Though this may not be achievable the entirety of the day, the general idea is to keep your body moving throughout the day and avoid sitting in place for too long. During these short breaks, you can use any of the movement ideas in this blog post to get moving and give yourself a body break.
30-second breaks every 30 minutes, or 60-second breaks every 60 minutes.
Though this may not be achievable the entirety of the day, the general idea is to keep your body moving throughout the day and avoid sitting in place for too long. During these short breaks, you can use any of the movement ideas in this blog post to get moving and give yourself a body break.
TIP: Set a timer to remind yourself to get moving!
2. Break up your activity into smaller chunks.
It is not always necessary to get your 30 minutes of daily recommended activity in all at once- you can break these minutes up throughout the day to build up to 30 minutes of moving. This can be especially helpful when you find yourself trapped inside on an extremely cold day and don’t have the means or the energy to do one solid block of 30 minutes of exercise!
3. Find a loop around your house.
I’m not necessarily suggesting you run laps around your basement-
but rather that you find a small loop around your house to get some steps in during your short body breaks.
When that timer goes off, take a lap around your kitchen island, to your bathroom, and back to where you started.
Throughout the day these short loops will build up so that you can accumulate some steps and movement during your breaks!
but rather that you find a small loop around your house to get some steps in during your short body breaks.
When that timer goes off, take a lap around your kitchen island, to your bathroom, and back to where you started.
Throughout the day these short loops will build up so that you can accumulate some steps and movement during your breaks!
4. Use the stairs in your house.
If you need to grab something on another floor in your house, use those stairs to get a bit of exercise in! Go up and down your stairs a couple of times before grabbing what you need from the other floor and returning to your desk or couch.
5. Pick one active chore per day.
This tip will help you feel productive while also getting activity in!
Pick a chore that requires some amount of movement so you can get some exercise in while you accomplish your chores.
For example:
All these activities require different types and amounts of movement.
You will feel accomplished both because you’ve crossed a chore off your list and because you've gotten some activity in.
Pick a chore that requires some amount of movement so you can get some exercise in while you accomplish your chores.
For example:
- vacuum your house,
- reorganize your closets,
- cook an elaborate meal, or
- clean your bathrooms.
All these activities require different types and amounts of movement.
You will feel accomplished both because you’ve crossed a chore off your list and because you've gotten some activity in.
6. Use household items to get some exercise in.
There are many things around the house to help you accomplish some exercise!
- Use a chair to do some sit-to-stands,
- use soup cans for weights to do bicep curls or other upper body exercises,
- or use your countertop for some countertop push-ups.
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7. Make moving convenient and fun.
For example, if you’re doing a puzzle, put it up onto a higher counter or table so that you can stand and move while you do your puzzle.
Pick active games to play with your family or kids like twister, pillow fights, or musical chairs.
Finding ways to incorporate movement into the activities you enjoy can help you increase your physical activity levels without even realizing you are doing it!
Pick active games to play with your family or kids like twister, pillow fights, or musical chairs.
Finding ways to incorporate movement into the activities you enjoy can help you increase your physical activity levels without even realizing you are doing it!
8. Find any way you enjoy movement!
The best kind of exercise is the one that you will do!
If you love to dance- turn on a good song and make some space in your living room to dance.
If you like yoga or gentle movement- find a video on the internet and do some yoga or light stretching.
It is completely ok to do the same type of exercise for a few days in a row if that is the only kind of exercise you feel like doing while you are stuck inside.
Variety in exercise can be important, but on a week where it may not be possible or accessible to get your normal variety in, finding any exercise you feel like doing is an important part of staying active.
If you love to dance- turn on a good song and make some space in your living room to dance.
If you like yoga or gentle movement- find a video on the internet and do some yoga or light stretching.
It is completely ok to do the same type of exercise for a few days in a row if that is the only kind of exercise you feel like doing while you are stuck inside.
Variety in exercise can be important, but on a week where it may not be possible or accessible to get your normal variety in, finding any exercise you feel like doing is an important part of staying active.
At the end of the day, keeping active is important and beneficial for our body in multiple ways. It improves respiratory health, cardiovascular health, strengthens our muscles, and provides many other overall benefits to our health. There is no single right way to stay active, especially when trying to get through the coldest winter months. If you find one of these tips works best for you, use it to help you get through those days where it is too cold to leave the house so that you can stay active while staying warm!
If you need any help getting started or finding ways to stay active, please feel free to contact the clinic and we would love to assist you.
If you need any help getting started or finding ways to stay active, please feel free to contact the clinic and we would love to assist you.
~ Elise Harrison, Physiotherapist
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