Gray skies, brisk winds, and icy sidewalks. Add in the sun setting before many of us get home from work, and it’s no wonder that fitness-related New Year’s resolutions are often dropped by mid-January.
But it doesn’t have to be this way. We know the benefits of regular movement: reduced stress, better sleep, increased mobility. As you embark on the new year, consider these tips for building or maintaining a consistent exercise routine despite the frigid weather.
- Start small at home. Stair climbing, yoga flows, and body weight training all count. You don’t need to be sore and exhausted for a workout routine to be effective.
- Take advantage of free resources. Fire up “Yoga With Adriene” on YouTube. Use your phone timer to time planks or wall sits. Utilize Nike Training Club, or another free app, to access training plans and workout ideas.
- Try “movement snacks” throughout the day. Break up long, sedentary periods with 5-minute sessions of stretching, walking, jumping jacks, or a bodyweight circuits. Here is a sample plan:
- 10 push-ups (modified or wall push-ups work too); 20 seconds of rest
- 1 minute plank; 20 seconds of rest
- 20 squats; 20 seconds of rest
- 20 lunges; 20 seconds of rest
- 10 tricep dips (next to a counter top); 20 seconds of rest
- 1 minute wall sit
- Set your thermostat to turn up the heat before it’s time to get out of bed. It’s much easier to get up for an early morning workout, instead of staying in your cozy bed, if you aren't immediately freezing upon getting up!
- Prepare for the day ahead. Look at the weather forecast for the next few days to determine whether you want to exercise at home, head to the gym or fitness studio, or brave the outdoors.
- Before going to bed, lay out your workout clothes, ideally next to a heating vent for maximum toastiness in the morning.
- Layer up! Moisture-wicking base layers keep sweat off your skin, insulating mid-layers hold heat, and windproof outer shells protect you from the elements. Once you’re warm and comfortable, an outdoor stroll or jog does feel as intimidating.
- Give yourself extra time to get ready. We typically move a bit slower in the winter – plus, putting on those layers takes time. If you’re heading to an exercise class, budget extra time to scrape your car (if needed) and find parking.
- Join a group fitness class. There’s something about being around a group of people that gives you more energy. Fitness studios like Orange Sky Yoga offer warm communities that welcome both regulars and newcomers. Try yoga to improve your flexibility and breathwork, barre to build strength and stability, or spin to get your heart rate up.
- Find a workout buddy. We’re far less likely to skip exercise when someone else is counting on us.
- Pair movement with entertainment. Turn on a podcast like “The Dumbbells” or “Live Better, Feel More” while completing a bodyweight circuit. Watch a show while on the treadmill. Or, just turn on some high-energy tunes and bust a move.
- Head to the mall. When it’s too cold or windy to walk outside for a prolonged period, head to Manhattan Town Center Mall for a warm space to complete some laps.
- Take a short lunch-time walk. Generally, the temperature is highest between 1-3pm. A brisk 10-20 minute afternoon walk can give you a renewed sense of energy for the rest of the day.
- On sunny winter afternoons, hiking the Konza Prairie is an amazing way to get moving. Remember to layer up, wear shoes with traction, and then take in the crisp air and golden tallgrass prairie. This is one of my favorite ways to reconnect with nature during cold weather.
- Join the pickleball craze. Indoor pickleball through Manhattan Parks & Recreation can keep your heart rate up while staying warm inside.
- Set small goals. Cold weather can make motivation harder, so set achievable goals, like 20 minutes of daily movement, a weekly step count, or 5 day workout streak.
- Remember that chores count as exercise. Shoveling snow, scrubbing floors, or vacuuming can elevate your heart rate and keep your muscles working.
- Stretch while watching tv. If the weather outside is dreary, fire up “The Chair Company” or “Severance,” and relieve some tension from the day with these five simple stretches:
- Neck: Gently tilt your head toward one shoulder until you feel a stretch along the opposite side of your neck. Repeat on the other side.
- Chest opener: Clasp your hands behind your back and gently lift your chest.
- Seated Hamstring Stretch: Sit on the floor with one leg straight and the other bent. Reach toward your straight foot.
- Cat-cow: On hands and knees, alternate arching your back (cat) and rounding it (cow).
- Figure-four: While lying on your back, cross one ankle over the opposite knee and gently pull the bottom leg toward you.
- Focus on the mental health benefits of movement. It takes awhile to see the physical benefits of exercise, but the mental health benefits are almost immediate. Movement increases mood-regulating neurotransmitters, releases endorphins, reduces anxiety, improves sleep, and even tempers the effects of Seasonal Affective Disorder.
- Don’t let a bad day turn into a bad streak. Some days, between work, chores, and family commitments, you’re just in survival mode. Give yourself a break and start fresh the next day.
When it comes to staying active in the winter, remember that perfection is the enemy of the good. Five minutes of movement is better than nothing. Take in the winter sunlight when you can, and embrace at-home workouts when the weather is frightful. Finally, remember that every bit of movement you invest in now helps protect your mobility and quality of life as you age. You've got this!
It’s much easier to get up for an early morning workout, instead of staying in your cozy bed, if you aren't immediately freezing upon getting up!
Remember that every bit of movement you invest in now helps protect your mobility and quality of life as you age.