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Winter Workouts!

As the temperature drops working out seems to drop on our priority list and all we want to do is stay inside, watch series and eat comfort food. Even if we may not feel very motivated it is important to continue exercise as it assists with energy balance, improves mood, enhances muscle mass & optimises bone health.

Here are some fun tips on how to still keep your heart rate up this winter:

  • Simple sequenceMelt it off.jpg

There are a number of on the spot or minimal space exercises that you can use your own body weight without any need for fancy equipment. For example do a sequence of squats, jumping jacks, planks etc. Put on some energising funky music and move some furniture around for space and you are good to go. You can include something like skipping in your sequence which works on your coordination and makes you sweat.

  • Make a game of it

This is my favourite. Make exercise a game so it does not even feel like you are exercising. Some fun ideas we found is using a card game like Uno and assigning a type of exercise per card type and colour. One can also use a standard deck of cards and decide on an exercise for the suit and then whatever number the card is that is how many times you need to do that exercise for. You can even make your own set of cards with exercise options. Shuffle them up and pick as many as you can. Playing a games like this makes the exercise social and unpredictable.

Another fun game is to use a picture seen below where an exercise type and number is assigned to a letter in the alphabet. Using all the letters in your full name would spell out an exercise routine that may or may not make you hope your parents gave you a different name.

There are lots of fun ideas out there just Google or Pinterest for more.

  • Be a kid againWalk dogs

We sometimes look at children and wish we had their energy. So take advantage of it. Playing with your children will not only provide precious bonding time with them but allow you to exercise without it seeming like a strain. Kick a ball with them outside, walk the dogs together around the block, play a silly game, play ‘Tag Your It’ etc. Bring out the child in you and challenge your imagination.

  • YouTube itYou tube

Technology often leads us to be less active but this does not always have to be the case. Embrace technology and YouTube short exercise videos. You could try boxing, Zumba, dancing, or fitness videos like Insanity. They can be really fun and get your heart rate up like you want. The options are endless so enjoy the variety. Be cautious to not try anything to strenuous or very different that may cause injuries due to no supervision.

Don’t let the cold weather beat you. Enjoy winter workouts using simple sequences of exercises, playing games and assigning exercises to cards, playing with your children and embracing YouTube fitness videos. Happy exercising!

References:

  1. Mahan Escott Stump. Krauses Food and Nutrition Care Process
  2. www.pinterest.com for photos and ideas