MAINTAIN FITNESS IN WINTER MONTHS

IT CAN BE CHALLENGING

Colder temperatures, slippery conditions and fewer daylight hours can make it more difficult to stay active in winter months. Growing up, I was always playing basketball during the winter and was even more active than usual. Later, I began to find that indoor time was not so attractive. I was more interested in tennis and golf. Indoor tennis was an option, but not a dependable one.

Mayo Clinic has this to say about cold weather exercise:

• It is easy to lose our motivation when it’s cold outside. A good rule is to work slowly into the exercise routine, with lower levels of intensity or resistance loads.
• Be sure to check weather forecasts and dress appropriately. When temperatures are below 0 degrees (F), windchills can prohibit safe outdoor exercise even with heavy clothing. The risk of frostbite is significant in temperatures below 5 degrees.
• Warmup time should be doubled, since it takes more time for our muscles to acclimate to cold weather. Aerobic activity should begin before any static stretching. Dynamic stretching is more appropriate – dancing, lunging, jumping, etc.

• Be mindful of any medical conditions that may be present – such as lung or heart disease or exercise-induced asthma. Cold weather can aggravate those conditions. Also, be aware of the signs of hyperthermia or frostbite.
• Dress warmly and in layers. Materials such as wool or fleece can add warmth. Cotton next to skin should be avoided, since it can stay wet and cold. Hands and feet should be carefully protected. Hats, gloves, thermal socks and earmuffs are important accessories.
• Hydration while exercising is as important as it is during warm months. It may be more important, since cold air is dryer than warm air. It is easy to become dehydrated in cold weather, but it may be more difficult to notice the symptoms.

TIPS AND BENEFITS

There is really no reason to take a break from exercising during winter months. Actually, winter exercise can have real advantages over warm weather activity. Here are a few:

• There is no heat and no humidity. A chill in the air can be invigorating.
• We may be able to work out longer and therefore burn more calories.
• We can take in the sunlight in small doses. The vitamin D can improve our moods.
• Exercise can boost our immunity and help prevent bacterial and viral infections.

Here are some outdoor activities to consider:

• Brisk walking or hiking
• Jogging or running
• Raking leaves
• Shoveling snow
• Ice skating
• Sledding
• Cross country skiing
• Snowshoeing

Indoor activities may include these:

• Home workout circuit
• Dancing
• Housework, such as vacuuming or sweeping
• Mall walking
• Bowling
• Roller skating
• Yoga or other group classes at a local community center or gym
• Stair climbing

MY PERSONAL CHOICES

I do a morning workout every day before breakfast. My days of basketball, tennis, golf or other outdoor sports are now in the past.

My treadmill is an important part of my current activity. I like to raise the speed after every 3 minutes. I play music as I walk on the treadmill. Also, I have placed the treadmill in front of a window to enjoy the scenery. The music and scenery help me prevent the possible boredom of treadmill routines. I also take at least a brief outdoor walk every day for fresh air and sunshine, regardless of the weather.

For many years, I would work out in gyms, YMCAs or Nautilus clubs. Now I prefer home workouts because of the convenience and to avoid travel.

I do a thorough core workout every day. This includes the “woodchop” exercise with a 6 pound medicine ball. I do this to avoid crunches or situps, which strain my lower back. The woodchop routine is a twisting, right to left, up and down exercise which is highly effective. See below.

After 40 reps of the woodchop, I do 40 more reps of a standing right to left movement with the medicine ball for the oblique muscles.

I then continue with Bullworker pressdowns, lying leg raises and pelvic floor movements. These movements are shown more clearly in my prior post.

My strength building routines are primarily with Bullworker fitness tools and resistance bands, though I still occasionally use dumbbells.

My preference is to do the core workout every day and to alternate treadmill work and strength building on alternate days.

EQUIPMENT SOURCES

Amazon has always been an important source for me, whether for workout equipment or other items. I enjoy the quick delivery, good service and huge inventory of items. As an affiliate marketer, I may benefit from activity on the Amazon links I use. See my upper menu- BECOME AN AFFILIATE MARKETER – for information on this. Here are a few links:

My Nordic Track treadmill – it has lasted very well with constant use. Excellent quality.

This is the exact medicine ball I use – mine is 6 lbs, but other weights are available, Be careful not to get one that may be too heavy. An average basketball is 20-22 ounces, as a guide.

Resistance bands with handles – these are effective and very reasonably priced. They can work the entire body.

Loop resistance bands – I use these for physical therapy and for arm exercises. They are less than $10. Women use them as “booty bands”.

BULLWORKER FITNESS

I use Bullworker fitness tools for both isotonic and isometric strength movements. I like them and recommend them for these reasons:

• They are high quality, durable fitness tools. I have the Steel Bow and Bow Classic. After 6 years, they are like new.
• They provide a full body workout
• They don’t take up much space and are easily portable if we are traveling and need a workout option
• The isometric mode protects my joints

See my Bullworker link at the side of my website. Click on the red link for full information on all products.

FINAL THOUGHTS

I have done lots of mall walking and stair climbing during winter months and have even done timed housecleaning on days when I wasn’t on my treadmill. My workout is now an ingrained habit. I will soon see a need for more outdoor walks.

Certainly, everyone can find an activity that is both effective and enjoyable during the winter. Your age should not be an issue. (I am 83).

Here is a thought – a half hour daily workout represents roughly 2% of a 24 hour day. We have 98% of our day for other pursuits.

Please leave me any comments or questions in the “Comments” section below.

Let’s stay active!