Physical fitness: 10 must-do winter workouts to stay active and warm

In the winter, people tend to get lazy and skip their workouts to enjoy the comfort of their quilts and spend a few extra hours underneath. But it can harm them in the long run, as a sedentary life — when the weather is cold — can affect a person’s physical and mental health.

If you have exercised, it is recommended that you continue to stay active. For others prone to bouts of lethargy, Aditi Gupta, premium coach at FITTR, says the cool weather “not only makes you lazy, but it also slows down weight loss because sweating is reduced.”

To motivate people to stay in shape, Gupta lists the following 10 winter workouts to beat the chills; Continue reading.

* Workout at home

“Training in winter is particularly difficult. If you choose the right activity, you don’t have to exercise outside in the bitter cold. Joining a local recreational sports team or enrolling in fitness classes are two ways to stay active,” she says.

* Set motivating goals

Gupta says if you’re not sure what to do, seek advice from a personal trainer, exercise physiologist, or other health professional. “Your ambitions don’t have to be big. While finishing a marathon is an admirable goal, going from store to store without stopping is also an admirable goal.”

* Find an exercise partner or exercise group

Exercising alone can be boring; There is a certain social pressure when doing sports in pairs or in a group, says the expert. “Making friends and hanging out with like-minded people has an added benefit. Consider signing up for a class on Zoom, even if you’re working out at home. These are excellent winter training options that don’t require you to fight the weather.”

* Warm up and stretch

Warming up before an exercise is crucial, whether it’s winter. But in winter it becomes necessary. Exercising in cold weather increases the risk of sprains and other ailments. Warming up can reduce the risk of injury by increasing blood flow and core muscle temperature. In fact, before you head out, you can do a few warm-up exercises at home, then you won’t be so cold, says Gupta.

Physical fitness, winter season, workout, workouts, workout in winter, winter exercise, how to stay fit in winter, Indian Express News Exercising in cold weather increases the risk of sprains and other ailments. (Photo: Getty/Thinkstock)

* Indoor hill

After warming up for 10 minutes, increase the incline of the treadmill to 15 percent or the highest setting available. Perform the exercise at maximum endurance (fast walking pace) for one minute, then decrease the incline to zero and rest for one minute. Then build up to five minutes minute by minute, starting with two minutes at the highest incline and resting for two minutes.

* Brisk walking

According to Gupta, walking puts minimal stress on your joints and works your lower body muscles. It improves cardiovascular fitness and promotes strong bones.

* Fartlek training

Jog at a steady pace for 15 minutes, then do 8 sets of 2 minutes each at moderate effort (about 85 percent), followed by 1 minute of rest. Take a five-minute break to jog slowly, then do 8 one-minute reps at 90 percent effort, followed by two minutes of rest.

* Know your diet

Eat wisely and avoid high-calorie ready meals. Not only will this prevent you from gaining weight, but it will also motivate you to combine a healthy diet with regular exercise.

* Protect your skin

The winter air is dry. Use a moisturizer frequently and drink plenty of water to prevent dry skin. For extra protection, apply petroleum jelly to sensitive areas like ears, tip of nose, and nostrils. Consider covering your face with a running mask or scarf.

* Indoor stretching

Before you exercise, do stretching exercises indoors to raise your body temperature. This reduces the likelihood of getting cold when you leave the house. Before putting on your cold-weather gear, do a few short stretches to improve blood flow to your muscles and joints. To reduce the risk of injury, perform leg twists, butt kicks, and jumping jacks.

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