{"id":36065,"date":"2025-01-01T07:00:16","date_gmt":"2025-01-01T07:00:16","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=36065"},"modified":"2025-01-01T15:43:00","modified_gmt":"2025-01-01T15:43:00","slug":"wind-rain-cold-how-to-stay-active-all-winter","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/wind-rain-cold-how-to-stay-active-all-winter\/","title":{"rendered":"Wind, rain, cold: How to stay active all winter","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

The days are shorter, the temperatures are dropping and now you\u2019re stuck figuring out how to get your workout in despite the season.<\/p>\n

Whether that\u2019s a virtual exercise class in your living room or finding ways to get your heart rate up with bodyweight work, winter is a great time to explore alternative \u2014 and most important, safe \u2014 ways to stay active.<\/p>\n

First, set your goals<\/strong><\/h2>\n

Knowing that wet, dark days are inevitable in the Pacific Northwest, the key is to balance the weather with your goals, says Jason Lippman, MD<\/a>, sports medicine and orthopedics doctor at MultiCare Orthopedics & Sports Medicine – Good Samaritan<\/a>.<\/p>\n

\u201cMy overall recommendation, regardless of the weather, is shooting for at least 150 minutes a week of physical activity,\u201d Dr. Lippman says. \u201cThat should include a cardio component, plus a couple strength training sessions, like weightlifting, core exercises or push-ups.\u201d<\/p>\n

Both are important for different reasons, he explains. Consistent cardio is key to preventing a range of health conditions, such as diabetes and heart disease. And strength training is great for building and maintaining muscle mass, which is especially important as you age.<\/p>\n

The next most important thing is to fill those 150 minutes with something you\u2019ll enjoy and be motivated to do, regardless of the location, Dr. Lippman adds.<\/p>\n

Pick your workout and setup wisely<\/strong><\/h2>\n

For many people, the simplest solution is an at-home workout.<\/p>\n

The COVID-19 pandemic showed us how much we can accomplish at home, and the time to find out what worked best. You can turn on a movie or music, work out in silence or use the help of a virtual class or trainer.<\/p>\n

Luckily, there are loads of options these days for home exercises and devices. Some are as simple as portable treadmills, stair-steppers or pedal exercisers for cardio.<\/p>\n

You can also explore the many video-based exercise programs available, either for free on YouTube or through subscription sites. Just be sure to check user reviews and what experience level is required.<\/p>\n

Subscription equipment like Peloton, Tonal and others are great options with robust workout libraries and virtual personal trainers, but have a higher cost of entry.<\/p>\n

If your at-home equipment requires a lot of setup, that may be a deterrent, Dr. Lippman advises. Try to keep your equipment easy to use and accessible, which can help you sneak in a workout when free time pops up. Also keep a fan, towel and water handy because sweating is inevitable when exercising inside.<\/p>\n

Find the best option for you<\/strong><\/h2>\n

\u201cThe key is making sure that exercise is a positive experience,\u201d Dr. Lippman says. \u201cWhen it\u2019s dark and rainy and we\u2019re trying to make it the best we can at home, it can accidentally turn into a negative experience \u2026 think of trying to make yourself do jumping jacks for days in a row in your bedroom.\u201d<\/p>\n

On the cardio end, it\u2019s good to remind yourself what still counts as quality movement, he adds. Running isn\u2019t your only option, and a spin bike isn\u2019t a requirement. But you do want to exercise vigorously enough to raise your heart rate \u2014 and to not just mindlessly move your legs.<\/p>\n

Try jumping rope, walking up and down stairs, or interval training with moves like burpees or mountain climbers. If music is your thing, turn up the volume and have yourself a dance party.<\/p>\n

If you have easy access to strength training equipment at home, such as dumbbells or resistance bands, that\u2019s great \u2014 but also isn\u2019t necessary.<\/p>\n

\u201cIt can be just your body weight helping you get stronger,\u201d Dr. Lippman explains. \u201cOr things like yoga and barre all include benefits for the core and muscle strengthening. We don\u2019t need to discount the stuff that doesn\u2019t include pumping weights.\u201d<\/p>\n

Don\u2019t be afraid to get outside<\/strong><\/h2>\n

If your safety isn\u2019t at risk \u2014 you\u2019re free of ice-covered walkways or subzero temperatures \u2014 there are ways to get outside while managing the weather, Dr. Lippman says.<\/p>\n

For both your physical and mental health, you should soak up as much natural light and fresh air as possible during the day, he explains. Whether that\u2019 s taking a jog, walking the dog or going on a weekend hike, the most important thing is appropriate clothing and accessories to stay safe.<\/p>\n

Reflective clothing and headlamps will keep you visible and hands-free. And don\u2019t forget breathable layers that can wick away sweat without letting you get cold. Try to avoid cotton when exercising in the rain \u2014 it becomes useless at keeping your temperature regulated once it\u2019s wet.<\/p>\n

\u201cOne of my father-in-law\u2019s favorite statements is, \u2018If your feet are cold, put a hat on,\u2019 and that\u2019s true,\u201d Dr. Lippman says. \u201cWe lose a lot of heat through our head. So, use those little accessories like gloves, beanies and hats to stay warm.\u201d<\/p>\n

While everyone tolerates temperatures differently, no one should shock their body with the cold and put their immune system at risk, he adds. If it\u2019s below 55 degrees Fahrenheit, full-length pants\/leggings and long sleeves are appropriate to keep your joints warm and core temperature regulated.<\/p>\n

\u201cIt\u2019s OK to sweat a bit in the winter. We want to keep our core temperature at usual levels with appropriate clothing choices. Starting out \u2018cold and bold\u2019 with less clothes on is overrated,\u201d Dr. Lippman says. \u201cDon\u2019t forget when you get home to get out of your wet clothing and try to make that transition back to warm and comfortable as soon as possible.\u201d<\/p>\n

Don\u2019t be afraid to try something new or brave the rain. At the end of the day, your body will thank you.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

The days are shorter, the temperatures are dropping and now you\u2019re stuck figuring out how to get your workout in despite the season. Whether that\u2019s a virtual exercise class in your living room or finding ways to get your heart rate up with bodyweight work, winter is a great time to explore alternative \u2014 and […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":115,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35,127,95],"tags":[],"class_list":["post-36065","post","type-post","status-publish","format-standard","hentry","category-weight-loss","category-healthy-living","category-orthopedics"],"acf":[],"yoast_head":"\nWind, rain, cold: How to stay active all winter - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"There are more ways than you might think to keep yourself active all winter long, both inside and outside.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/updates-www.mccdn.io\/vitals\/wind-rain-cold-how-to-stay-active-all-winter\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wind, rain, cold: How to stay active all winter - 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