Winter months can make us sluggish and lazy. With the dropping temperatures, shorter days, and chilly winds, it’s easy to let go of your exercise routine and hibernate in bed. This year with the COVID-19 pandemic, it’s even more tempting to skip your workouts as most gyms and health clubs are closed. Nope! Quarantine winter is not your pass to be a couch potato. As an Exercise Physiologist, I can tell you that you have to make exercise a priority year-round. Our bodies are built to move regardless of the weather. Our bodies need exercise in the winter months too. American Heart Association recommends getting at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. Regular workouts help increase your energy levels, boost your mood, and more restful sleep at night. The benefits of exercise are too good to be passed on during the winter months. Here are a few tips to stay active this winter season.

Don’t give up your walk/run- Walking is one of the simplest and most accessible workouts for anyone. It doesn’t require equipment, and it’s an excellent fat-burning activity. If you are a runner, don’t drop your mileage. Invest in proper winter gear and continue your weekly walks and runs.

Create a Home Gym – Invest in your favorite exercise equipment. A few pairs of dumbbells, a swiss ball, and resistance bands can get you started. You can spend on more significant items, like cardio equipment if your budget allows. It’s a good idea to buy used equipment that is in good condition to stretch your money.

Join a Virtual Group Exercise Class – The internet has opened up the options to stay active from the comfort of your home. Research suggests group exercise can lead to more quality-of-life benefits than working out solo, and yes, that includes virtual fitness classes. It doesn’t have to take hours or expensive equipment to stay active and burn calories. Tone and Strengthen has at-home virtual fitness classes that you can stream. There’s bound to be a class that will suit your fitness level and workout style, from barre to boot camp classes. Other fitness apps and YouTube fitness channels offer workouts as well.

Practice Yoga – Yoga is a great way to move your body and stay active. Yoga not only provides a physical workout, but it also boosts cognitive and emotional wellness. According to research, practicing yoga can decrease stress hormones in the body. Yoga is good for building flexibility, endurance, and strength. Tone and Strengthen offers many virtual yoga class options so that you can practice from your living room.

Hit the Slopes – Enjoy the cold weather. If you are in good health and your doctor allows you, try winter sports. Outdoor sports like snowboarding, skiing, and other snow-based activities are perfect for burning calories and keep you healthy.

Get your Winter Gear Ready

It’s important to be dressed for the weather conditions and prioritize your safety when going out in the winter months. Here are a few tips to stay safe.

Layer Well – During winters, it’s crucial to dress in layers. If you warm up, you can always take a layer off. Start with a thin synthetic material, such as polypropylene, to keep the sweat away from your skin. Your second layer should be insulating, preferably fleece, which will keep you warm. The top layer should be a waterproof, breathable jacket to protect you from the harsh cold weather elements.

Keep Your Extremities Warm – When moving outside, the blood flow goes away from the extremities, so it’s essential to cover your fingers, toes, and ears. The body loses a significant amount of heat from the head, too so be sure to wear a hat.

Safety First – Wear reflective material if you are going out in low light hours. Also, wear footwear with traction to prevent falls on slippery and uneven surfaces.

Don’t Skip the Sunscreen – Harmful sun rays can damage your skin on snowy and cold days too. Don’t forget to protect your skin. Wear a broad-spectrum sunscreen before heading out.