Change up your exercise routine as the weather changes.
Being active means maintaining our fitness even when we can’t get outdoors, and changing temperatures gives us a good excuse to switch up our exercise routine. Think of it as a chance to “cross train” and give your body a rest from some of your normal activities. Here are three ways to use cold weather to your advantage this month:
- Turn a weakness into a strength: If you walk or run religiously outdoors in warmer weather, your hips, knees, and feet might be ready for a break. Try yoga, a stationary bike, a rowing machine, or an indoor pool to build upper body strength. Tennis players and golfers: this is your chance to hit the weights and start a core routine to give you the flexibility and power you need for a strong swing come spring. It’s also a great time to get disciplined about technique. Practice that putt at an indoor facility (or make your own!) or commit to that proper forehand grip you’ve been avoiding.
- Get motivated: Many people find it harder to be active in colder temps, so get together with a group to find inspiration and motivation! Local rec centers and fitness clubs are always a great source for group classes, and there are mall-walking groups you can join, such as Colorado Mills Milers walking club.
- Work and Work out: Our friends at Peak Physical Therapy and Wellness reminded us that we shouldn’t miss out on the opportunity to get moving while at work! Try these simple exercises next time you’re stuck on a long conference call:
– Theraband scapular adduction: Put a theraband in each hand with palms up and arms extended, bring arms out to the side, and squeeze shoulder blades together. Aim for three sets of 10 reps.
– Sit to stand: Make sure your chair height is set, so your knees bend at a right angle when sitting. With both feet flat on the floor, stand up slowly, focusing on your quads and hamstrings. Complete three sets of 10 reps each.
– Upper trapezius stretch: sit up straight in your chair with your feet flat on the floor. Tilt your head toward one side, pointing your ear toward your shoulder while keeping your spine straight. Hold the post for 30 seconds and repeat on the other side. Complete three stretches for 30 seconds each.