Physical fitness: 10 winter workouts that you must definitely do to stay active and warm
During the winter season, people often succumb to laziness, forgoing workout sessions to indulge in the warmth of their quilts and extra hours of comfort. However, this sedentary lifestyle can have adverse effects on both physical and mental health in the long run.
For those already engaged in fitness routines, it is advisable to persist in staying active. Conversely, individuals prone to lethargy may find the cold weather not only inducing laziness but also impeding weight loss due to reduced sweating, warns Aditi Gupta, a premium coach at FITTR.
To encourage people to stay in shape despite the chilly weather, Gupta suggests the following 10 winter workouts:
- **Workout at Home:**
Exercising in winter can be challenging, but choosing the right indoor activities eliminates the need to brave the bitter cold. Joining local sports teams or enrolling in fitness classes provides alternatives for staying active.
- **Set Motivating Goals:**
Gupta advises seeking guidance from personal trainers or health specialists to set achievable goals, emphasizing that ambitions need not be grand. Simple objectives, such as walking without stopping or finishing a marathon, can be equally admirable.
- **Seek Exercise Partners or Groups:**
Exercising alone can be monotonous, but working out with others adds a social element and motivation. Gupta suggests joining classes on platforms like Zoom, enabling a winter workout without weather-related challenges.
- **Warm-up and Stretching:**
Warming up before exercise is crucial, especially in winter, as it reduces the risk of sprains and injuries. Gupta recommends performing warm-up activities at home to increase blood flow and muscle core temperature.
- **Indoor Hills:**
After a 10-minute warm-up, increase the treadmill’s slope to 15 percent or the highest available setting. Alternate between one minute at maximum endurance and one minute of rest. Gradually extend the duration to five minutes.
- **Brisk Walking:**
Gupta highlights brisk walking as a low-impact exercise that benefits joints and lower body muscles, promoting cardiovascular fitness and strong bones.
- **Fartlek Training:**
Incorporate varied intensity intervals into jogging sessions, with periods of moderate effort followed by recovery. This technique enhances endurance and cardiovascular fitness.
- **Know Your Diet:**
Gupta emphasizes making wise dietary choices, avoiding calorie-rich comfort foods. Combining a healthy diet with regular exercise is key to preventing weight gain.
- **Protect Your Skin:**
Combat dry winter air by moisturizing frequently and staying hydrated. Apply Vaseline to delicate areas and consider using a running mask or scarf for added protection.
- **Indoor Stretching:**
Prior to outdoor exercise, conduct indoor stretching to raise body temperature. Quick stretches, such as leg rotations and jumping jacks, enhance blood flow to muscles and joints, reducing the risk of injury.