{"id":17775,"date":"2023-01-23T07:00:39","date_gmt":"2023-01-23T07:00:39","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=17775"},"modified":"2023-12-26T21:51:19","modified_gmt":"2023-12-26T21:51:19","slug":"how-to-stay-active-indoors-during-the-winter-and-enjoy-it","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/how-to-stay-active-indoors-during-the-winter-and-enjoy-it\/","title":{"rendered":"How to stay active indoors during the winter \u2014 and enjoy it","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

When the temperature drops, the lure of \u201chibernation,\u201d snuggling under a blanket and reading a book or streaming a favorite TV show, is hard to resist. We all need a little rest and relaxation to recharge, yet too much time spent with our feet up is not good for the body or the mind \u2014 even when it\u2019s cold outside.<\/p>\n

\u201cYour health doesn\u2019t take a vacation during the winter months,\u201d says Jenn Ropp, RDN, CDE, MS, diabetes education and nutrition program coordinator at MultiCare Health System. \u201cStaying active can help you maintain a healthy weight, keep your blood sugar levels within a normal range and support your mental health and well-being.\u201d<\/p>\n

Regular exercise can also help protect your body from injury.<\/p>\n

\u201cDuring the winter months, we see a lot of slips and falls due to icy conditions,\u201d says Allison Blumenthal, DO, MS<\/a>, a sports orthopedic surgeon at MultiCare Integrated Sports Medicine<\/a>. \u201cThe more you\u2019re able to maintain your core strength, the less likely you are to fall and the less extensive your injuries are likely to be if you do fall.\u201d<\/p>\n

While the benefits of maintaining fitness year-round are many, staying active when the chill sets in can be a challenge; Pacific Northwest winters aren\u2019t always amenable to many outdoor activities.<\/p>\n

Here are tips to keep yourself motivated and your body active when you\u2019re homebound.<\/p>\n

If there\u2019s a will, there\u2019s a way<\/strong><\/h2>\n

Come up with a plan.<\/strong>\u00a0Without some forethought, exercise can slip down or completely fall off your to-do list.<\/p>\n

\u201cDon\u2019t just say \u2018I\u2019m going to work out sometime today.\u2019 Decide on a specific time that you\u2019re going to exercise, what you\u2019re going to do and what you need \u2014 clothing or equipment, for example,\u201d says Annie Doyle, senior health and well-being director at\u00a0YMCA of Pierce and Kitsap Counties<\/a>. \u201cYou\u2019re more likely to exercise consistently if you\u2019re prepared and it\u2019s built into your schedule.\u201d<\/p>\n

Make it fun.\u00a0<\/strong>Exercise shouldn\u2019t be drudgery. Keep trying new activities until you find ones you like, and switch them up so you don\u2019t get bored.<\/p>\n

\u201cYou\u2019re more likely to stick to something if you enjoy it and actually look forward to doing it,\u201d says Dr. Blumenthal. \u201cMaybe that\u2019s doing Pilates in your living room or simply cranking up the music and dancing \u2014 whatever type of movement brings you joy.\u201d<\/p>\n

Set goals.\u00a0<\/strong>Having fitness goals can help us stay motivated, but not just any goal will do.<\/p>\n

\u201cSetting short-term, achievable goals that you can measure can be really useful for keeping yourself on track for meeting a more long-term goal,\u201d Dr. Blumenthal says. \u201cFor example, maybe today your goal is to exercise for five more minutes or do one more bicep curl than you did the day before.\u201d<\/p>\n

Find a buddy.<\/strong>\u00a0It helps to have a friend or family member hold you accountable to your workout plan.<\/p>\n

\u201cThis could be someone you\u2019re actually exercising with or just someone that you check in with a couple of times a week about what you accomplished and how a particular activity is going,\u201d says Doyle.<\/p>\n

What to do indoors<\/strong><\/h2>\n

Go virtual.<\/strong>\u00a0With a little online sleuthing, you can find exercise apps and virtual classes for all ages, skill levels and interests.\u00a0For example, the YMCA offers YMCA 360 to all members<\/a>.<\/p>\n

\u201cYMCA 360 allows you to stream thousands of fitness classes as well as classes on other topics like cooking and meditation,\u201d says Doyle. \u201cWe have something for everybody, from very young children to older adults as well as families. This program is a way to bring our instructors into the comfort of your own home and keep your workout exciting and fresh.\u201d<\/p>\n

Transform everyday activities into exercise opportunities.\u00a0<\/strong>You don\u2019t need fancy equipment or a gym membership to remain active when you\u2019re inside. \u201cExercise can be incorporated into almost anything you do around the house,\u201d says Dr. Blumenthal. \u201cFor example, do lunges down the hallway instead of walking or do situps and pushups during commercial breaks when you watch TV. If your job involves sitting at a desk, set a timer for every 30-60 minutes to get up and move around.\u201d<\/p>\n

Use your spring and summertime interests as inspiration.\u00a0<\/strong>From hiking to softball, many of us have outdoor activities that we love to do when the weather turns warm. Instead of biding your time until the seasons change, work on maintaining or even improving your level of fitness for those activities now.<\/p>\n

\u201cLet\u2019s say you\u2019re a gardener \u2014 what kinds of exercises could you do in your home to better prepare your body for bending up and down or some of the other movements associated with yard work?\u201d Ropp says.<\/p>\n

Get a step counter (pedometer).<\/strong>\u00a0Step counters use sensors to track your steps, and they range in both price and complexity.<\/p>\n

\u201cStep counters can help you pay attention to how much you\u2019re moving,\u201d says Ropp. \u201cIf there\u2019s a day where you have haven\u2019t been quite as active, then you can take some extra loops around the house to compensate.\u201d<\/p>\n

According to a 2021 study in the Journal of the American Medical Association, people who take at least 7,000 steps a day had a 50-70 percent lower risk of mortality than those who took fewer steps.<\/a><\/p>\n

Safety tips<\/strong><\/h2>\n

Listen to your body.<\/strong> When you are trying a new activity, ease into it and let your body be your guide.<\/p>\n

\u201cExercising can be uncomfortable sometimes and normal soreness is reasonable, but if something you\u2019re doing is causing pain in a specific area, you should stop and possibly seek medical care if it persists,\u201d says Dr. Blumenthal.<\/p>\n

Pay attention to your surroundings.<\/strong>\u00a0Make sure the movement you are doing is suitable for the environment you\u2019re in. For example, it\u2019s probably not safe to do jumping activities with a ceiling fan overhead.<\/p>\n

Monitor your heart rate.<\/strong>\u00a0One of the goals of exercise is to get your heart pumping, but don\u2019t overdo it.<\/p>\n

\u201cIf someone were to ask you how you were doing and you couldn\u2019t respond, then your heart rate is too high,\u201d Doyle says. \u201cIt\u2019s time to slow down or take a break.\u201d<\/p>\n

Editor\u2019s note: This article was originally published\u00a0in February 2022 and updated in January 2023.<\/em><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

When the temperature drops, the lure of \u201chibernation,\u201d snuggling under a blanket and reading a book or streaming a favorite TV show, is hard to resist. We all need a little rest and relaxation to recharge, yet too much time spent with our feet up is not good for the body or the mind \u2014 […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":367,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127],"tags":[],"class_list":["post-17775","post","type-post","status-publish","format-standard","hentry","category-healthy-living"],"acf":[],"yoast_head":"\nHow to stay active indoors during the winter \u2014 and enjoy it - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Staying active in the winter is hard when all you want to do all day is curl up on the couch. 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