Move More, Sit Less This Winter

by Delilah Newton | Jan 11, 2022
Sweatshirt season is here — and that means it’s time to unpack a new exercise routine. Colder temperatures and fewer daylight hours can be challenging. But there are fun, effective ways to keep your fitness efforts on track. All it takes is a little ingenuity.

Lace Up Your Walking Shoes
If you enjoy walking for exercise, you don’t have to give up that pleasure. This is a great time of year to take a hike around the park or stroll around your neighborhood. Just be sure to check the weather forecast first. If it’s very cold, windy or wet, move your workout indoors. One option is to walk a few laps inside a mall.

When walking outdoors, dress for success. Bundle up in layers of loose clothing, warm socks and weatherproof shoes. Don’t forget your hat, gloves and scarf. Slick walkways are a major cause of falls, so avoid icy sidewalks.

Find Reasons to Go Out and Play
When your grandchildren visit, hike a nature path together. Notice how the plants and animals adapt to the change 
of seasons.

Once the snow starts falling, sledding, snowshoeing and building a snowman can be good exercise.

Keep Toasty and Fit at Home
Plan for ways to continue being active from the comfort of your living room.

Many fitness videos are available online or via streaming TV services. Some are designed specifically for older adults. Seek out videos that suit your interests, abilities and fitness level. Choose ones led by certified fitness instructors or trainers.

Develop a Circuit Workout
Circuit training is another way to get a well-rounded workout, either at home or in a gym. You’ll mix and match two types of moves: Aerobic exercises get you breathing harder and your heart beating faster. Strength exercises build stronger muscles. Here are some suggestions to get you started.

Aerobic exercises

  • Jumping jacks
  • Marching in place, raising your knees high
  • Jogging in place
  • Climbing up and down stairs
  • Stepping on and off a sturdy bench

Strength Exercises

  • Crunches
  • Planks
  • Pushups
  • Lunges
  • Squats
  1. Make a list of exercises in each category that you can do in the available space. 
  2. Pick three exercises from each category.
  3. Do 30 seconds of an aerobic exercise followed by three minutes of a strength exercise until you have worked your way through all six moves.
  4. Repeat the whole circuit twice.

Don’t let the cold freeze out your fitness regimen. Whatever the weather, you can always find creative ways to keep moving.

Need more suggestions? Go to the exercise library at acefitness.org.

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