Here are 6 easy workouts and 3 rules to keep up your fitness motivation in winter and help you feel energized, strong and pain-free – even when it's cold and rainy outside.
If you’re sitting at your desk or comfy chair and looking out the window, chances are you’re seeing the dregs of winter – the rain, drizzle, clouds, and possibly snow...brrr. On days like these it can be hard to summon the motivation to lace up your shoes and head outside to get your body moving and your blood flowing.
Winter is traditionally the time for hibernation for many species. But for us humans, we need to be moving all year to stave off high blood pressure, rising levels of obesity and avoid increasingly common autoimmune disorders like adult-onset diabetes.
Are you having trouble finding the motivation to get moving?
You’re not alone. Studies show that a majority of the population will gain weight and lose fitness throughout the winter months.
But as we get ready to move through the heart of winter and prepare for Spring’s reemergence, here are some straightforward steps you can take to get moving, stay healthy, ditch the ‘Blahs’ and promote healthy habits at any age:
Rule #1: Stay Hydrated!
This one can’t be emphasized enough. Water not only hydrates your tissues and aids digestion, but it also hydrates the synapses of your brain to keep our thinking sharp and feeling happy. It’ll regulate your body temperature any time of the year, cushion your joints for activity, and prevent constipation for those with GI deficiencies or taking certain medications. Plus, as an added benefit to combat winter’s dry air, it will lessen your skin from drying out and itching or cracking.
How much? 4-6 glasses daily for most healthy people. Do you have other things going on with your health (like kidney or liver issues)? Work out a custom plan with your doctor. The amount of water you should consume also depends on your activity level and outside temperatures.
What to do: Sip water continuously, preferably with lemon. Have a glass with each meal. You can also leave a small water glass near your kitchen and bathroom and anytime you go through that room, fill up and rehydrate.
Some signs of dehydration include: weakness, low blood pressure, dizziness, confusion, or darkened urine and fatigue.
Rule #2: Quality sleep
Wait, wait… isn’t this list about getting active and shaking out the winter blahs? You bet! And part of staying healthy and active is taking the BEST performance enhancing drug there is: Sleep. Effects of inadequate sleep (including sleep that’s interrupted by late night screen time) are well documented. People who sleep less than 7-8 hours each night are ~70% more likely to get injured. Sleeping 6 hours lowers reaction time by almost 20%. Sleeping 5 hours (being awake for 19 hours!) decreases reaction time and eye-hand coordination similar to a legal intoxication. Sleeping 4 hours per night for 6 nights causes an ~35% decrease in glucose metabolism, similar to people with Type 2 “Adult Onset” Diabetes. If you experience obstructive sleep apnea, snoring, frequent waking, speak to your doctor.
How much is enough? 7-8 hours. You should wake up rested.
What to do: If you’re already there, great! If you need to get there, it can take a while to create new sleep/bedtime habits. Start small and designate a bedtime each night that is just a bit sooner than usual. If your mind is racing with things to do, you may consider a bedside journal to jot them down and clear your mind.
If you suffer from obstructive sleep apnea or any other condition that may affect your quality of sleep, it's crucial that you speak to an otolaryngologist (ENT) or your family physician to find a solution.
6 Effective Moves: Bodyweight Exercises
Do you feel less flexible, stiff and unmotivated this winter?
Daily “movement morsels” are a great way to sprinkle in exercise to keep your blood flowing to your arms, legs and most importantly to your brain. What do I mean by morsels? Little bites – snacks! – that you can take at intervals throughout the day. Here’s a short list of movements to keep your body feeling vibrant:
1.Stretch: Hamstrings
Bend slightly forward from your hips as you flex one heel on an object. Slowly straighten your knee. Do these daily until you can stretch your knee pain-free. Hold for 30-60 sec. Switch leg positions and repeat with your other leg.
2. Stretch: Calves
While holding onto an object, keep one leg back with your knee straight and your heel flat on the ground. Slowly bend your elbows and front knee and move your hips forward until you feel a stretch in your calf. Hold this position for 30 to 60 sec. Switch leg positions and repeat with your other leg.
3. Stretch: Hip/Groin
Stand facing a bench with the feet hip-width apart and one leg flat on the ground. Reach your arms forward for balance. Place one foot on the bench, lean forward, bend your knee slightly but don’t let it move past your toes. Squeeze the buttocks muscles and keep them under the hips. You should notice a gentle pulling sensation in the front of the right hip and thigh. Keep this position for 60 sec then switch sides.
4. Strength: Step-Ups
Place your entire right foot onto the rock, step, chair, box, or bench. Press through your right heel as you step onto the object, bringing your left foot to meet your right so you are standing with legs together. Return down to the starting position, switch legs. Repeat for 60 seconds.
5. Strength: Bodyweight Squats
Stand with feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. At the bottom of the exercise pause for a moment and strongly push back up to the starting position. Repeat for 60 sec.
6. Strength: Modified Push-ups
Stand facing the table, or another object. Place your hands on the edge of the table just slightly wider than shoulder width. Keep arms straight but don’t lock elbows. Align your feet so that your arms and body are completely straight. Bend your elbows to slowly lower your chest to the edge of the table while inhaling. Keep your body straight and rigid throughout the movement. Push your body away from the table until your elbows are extended, but not locked. Exhale as you push up. Repeat for 30-60 sec.
Rule #3: Fitness Walking
I also call this one a “walk with purpose.” Set a timer for 30 minutes and get outside to breathe some fresh air, pump your arms, and elevate your heart rate. How fast should you walk? Walk like you’re in a hurry but not in a rush. If 30 minutes seems too long, start with what feels most confident for you and you can build every week from there.
Need a little extra motivation? Invite a friend and share the activity, bring your dog, or listen to a good podcast or your favorite music.
Do you have any tried and true ways that you like to use to blast away the winter blahs? Please share them on our website and help inspire others.
For some of you, there could be injury, surgery, or aches and pains limiting your activity. If that’s you, this is where therapy can be a huge help to get your ready for spring.