Indoor Options for Winter Exercise
The WE Fit Wellness™ team was recently in Washington D.C. While we were there, we got pounded with nearly 18 inches of snow. We were stuck in our hotel with no feasible outdoor options for exercise, no way to get to a fitness class, and what could have been the perfect excuse to hunker down under a blanket and call it an off-week. Of course, we could’ve shoveled snow, but the hotel had that well in hand. Although our options were limited, we used a little creativity and motivation to stay active despite the dismal weather conditions.
Whether we are in the middle of a blizzard or stretch of cold and dreary days, many of us find it difficult to stay active during the long winter months. We sometimes jokingly talk about adding a few pounds for warmth. In reality, it is just as important for us to find ways to stay active on the gloomy, rainy, snowy, and murky days. Otherwise, we fall short of the Surgeon General’s daily recommended amount of physical activity (30 minutes per day, 5 or more days per week for adults). WE Fit Wellness™ has some simple tips and tricks that can help!
- Step It Up! – If you have stairs in your home, this is a perfect time to use them as a free exercise tool. If you walk up and down the stairs for 30 minutes, you will get a fabulous cardio workout! Challenge yourself, keep up with the number of flights you are able to complete from one time to the next and try to increase by a few flights each time you try. Remember, it is okay to take breaks! Our crew definitely added in some step work while we were stranded in our D.C. hotel.
- A Home Exercise Regimen – Remember those old exercises you used to do in P.E. like pushups, sit ups, high knee runs, tuck jumps, etc.? Time to dust those off and put together an exercise routine you can take with you anywhere. We suggest choosing 10-12 exercises, doing each exercise for 30 seconds to a minute, and then taking a 15-30 second break between each exercise. Once you have your routine down pat, you can repeat the sequence 3 or 4 times. Presto! You have an easy to do workout that can weather any storm! If you need exercise descriptions, routines, or tips for staying motivated, download our Total Fit PackTM .
- Try a little yoga! – A nice yoga practice can be just the cure for those winter blues. There are some great iPhone applications to try such as Yoga Studio and Yoga Break. These two apps will guide you through a yoga practice. If you are blind, find a totally audio yoga podcast – they are a little more descriptive because no one is looking at them. The WE Fit Wellness™ team got together with a few of our buddies while we were snowed in and had a wonderful hour-long yoga practice that left us motivated and energized. Stay tuned to WE Fit Wellness™. We will be releasing our yoga video soon!
- Walk Around – Pick a path through your house and commit to getting some steps. The American Heart Association recommends that adults take 10,000 steps per day to reduce the risk of cardiovascular disease. This is also a great way to get in your 30 minutes of moderate exercise. Keep a pedometer or activity tracker on hand to keep up with your step count. We really like the FitBit. The app is pretty accessible. Our partners at the United States Association of Blind Athletes hold the National Fitness Challenge each year to encourage people to walk more and stay active. Stay tuned to their website to find out if you qualify to participate next time!
- Handy Workout Gadgets – WE Fit Wellness™ recommends having a few helpful workout gadgets handy for those not blustery winter days. Think about keeping a hula hoop and jump rope on hand for cardio. These can be purchased at minimal cost and are both excellent forms of exercise (NOTE: jump rope works best if you have high ceilings. Also, watch out for surrounding wall hangings etc.). Purchasing a kettle bell, hand weights, or even having a couple of like sized items (soup cans or jugs of sealed water) handy can help you get in the strength training you need.
Do not let the winter weather keep you from achieving your fitness goals! For more great exercise, nutrition, and wellness tips check out our Find Your FitTM Podcast which you can also find on iTunes, Stitcher, TuneIn, and iBlink Radio. Subscribe to BreakingBlind on YouTube. You can also follow us on Facebook where we just posted an article from Active.com giving some additional tips for staying active in the winter. Until next time, stay healthy!