Exercises For Winter & How To Battle The Laziness

Winter is coming, and we all want to stay inside as much as possible, warm and cosy under our blankets.

Cold temperatures can put off even the most motivated exercisers, but staying physically active during the colder months is important to maintaining overall health and fighting the seasonal blues. It not only combats winter lethargy and weight gain but also improves mood and supports the immune system.

The good news is that there are several enjoyable exercises and activities perfect for the winter months that you should consider adding to your winter routine.

Let's dive into the importance of exercise during winter and find out what exercises you can do to stay active in the winter and which can contribute to your well-being.

What Are The 10 Best Exercises To Do In Winter?
5 Benefits Of Exercising In The Winter Season
How To Workout In Winter Morning? 6 Easy Tips To Follow
Expert’s Advice
The Final Say
FAQs
References

What Are The 10 Best Exercises To Do In Winter?

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Here are some indoor and outdoor winter workouts:

1. Brisk Walking

There are several benefits of brisk walking every day. Walking works your lower body muscles and has less impact on the knee joints. It improves cardiovascular and bone health. You can do this in almost any weather if you dress appropriately. Breathable, absorbent fabrics are best for reducing the cooling effects of body sweat. Remember to wear clothes that cover your ears, face, and hands, which are prone to rapid heat loss.

2. Cardio

The best way to keep yourself healthy is to keep your body moving, and doing cardio exercises is a great way to do so, and it can also be done indoors. It can be running, cycling, skipping or jumping rope. The duration of cardio exercises can be from 30 minutes to 45 minutes. Research shows that keeping your heart rate up for 30 minutes improves heart health and other bodily functions.

3. Upper-Body Workout

Staying fit continues beyond maintaining weight. It involves engaging the muscles and building them. Upper body exercises include chest, shoulders, biceps, triceps, abs and lats. To engage these muscles, you can do a combination of push-ups, bench presses, pull-ups, pull-ups, biceps curls, lat pull-ups, shoulder presses, and triceps extensions.

4. Lower-Body Workout

Lower body exercises are usually more challenging than upper body exercises and require more effort. However, the benefits include building stamina, a stronger frame, and an overall good physique. A combination of squats, lunges, glutes, deadlifts, leg extensions, and calf exercises can help you target your lower body completely.

5. Indoor Yoga

Practising yoga indoors is a great way to stay active during the winter. It helps improve flexibility, strength and mindfulness. You can take online yoga classes, use yoga apps, or join local yoga studios.

6. Pilates

Pilates focuses on core strengthening, improving posture and increasing flexibility. Several Pilates exercises can be done indoors with little to no equipment.

Also Read: 15 Easy & Effective Pilates Exercises at Home To Get Complete Full-Body Fitness

7. Dance workout

Consider trying a dance workout like Zumba or following dance routines on YouTube. If you don't like exercise, dancing can be a fun and engaging way to stay active and warm during the winter months.

8. Indoor Cycling or Stationary Cycling

If you have a stationary bike or indoor cycling equipment, use it to get a cardiovascular workout without braving the cold weather.

9. Resistance Band Exercise

Resistance bands are portable and versatile tools that can aid in strength training. Using resistance bands, you can perform different exercises like squats, chest presses, rows, etc., targeting different muscle groups.

10. Stair Climbing

Stair climbing is a simple and effective exercise that can be done indoors. It's a great way to increase your heart rate and work your lower body.

Also Read: 15 Powerful Pilates Exercises for Beginners To Help You Strengthen, Stretch And Slim Down!

5 Benefits Of Exercising In The Winter Season

Exercise usually doesn't come to people's minds during the winter season, but if you decide to face the cold and leave the electric heater behind, you'll soon discover that training in cold weather can bring a lot of benefits not only to your body but also to your mind. Here are some of them:

1. Supports Your Immune System

Winter grips us all, and bugs and viruses become common. Exercise in winter will not only help you stave off cold or flu symptoms but also make you less likely to get sick. It strengthens your immune system to make it better prepared to fight off illnesses and their unpleasant symptoms.

2. Great For Cardiovascular Health

Cold weather forces your body to work harder during training, which also applies to your cardiovascular system. Since the heart pumps more blood throughout the body when exercising in cold weather, any exercise in winter helps keep the heart healthy. With cardiovascular disease being a major health threat in this country, doing cardiovascular exercises is a smart move.

Also Read: 20 Best Cardio Exercises At Home To Boost Stamina, Burn Calories & More!

3. Improves Mood

The winter blues, professionally known as seasonal affective disorder (SAD), is a condition where you feel down and in a bad mood for no apparent reason. This happens due to the shorter days and the lack of sunlight and endorphins. Exercise can help with this because while exercising, your body releases hormones such as endorphins and dopamine that improve your mood.

Also Read: 5 Mental Health Exercises To Boost Concentration Levels And Brain Functioning

4. Burns More Calories

The cold temperature maximises your calorie burn regardless of the type of exercise you're doing, so think of winter exercise as a supercharged version of your typical sweat session. This is because, in the winter, your body has to work harder to maintain a stable core temperature, which speeds up your metabolism, leading to greater calorie burn.

5. Increases Vitamin D Intake

Since we spend more time indoors in the winter, vitamin D deficiency is even more common. Exercising outdoors will give you sun exposure and provide enough vitamin D to protect your bones from disease and other health problems.

How To Workout In Winter Morning? 6 Easy Tips To Follow

Follow these tips to maximise the benefits of the workout during winter:

1. Exercise Indoors

If you live in a very cold area, indoor exercise may be a better option. The warmer the environment, the more favourable the exercise and the more motivated you will feel to do physical activity regularly.

2. Wear The Right Activewear

For winter workouts, wear warm, moisture-wicking clothes like long-sleeve tops, tights, and jackets to stay dry and comfy. Also, use gloves, hats, and warm socks to protect your hands, head, and feet.

3. Do Not Skip Warm-Up & Stretching

Warm-ups are essential before starting any workout, especially in the winter. Due to the cold temperatures, your joints get stiff, and it takes longer for your body to heat up enough to bear exercises without the risk of strain or injury. Try dynamic stretching and static stretching before and after a workout to prevent muscle cramps.

4. Stay Hydrated

Winter air is not only cold but also dry. Drink plenty of water during your workout to keep your body from dehydrating. It is necessary to make it a forced habit because you may not feel thirsty due to the cold weather, but your body may still be dehydrated.

5. Involve A Friend

It's easy to cancel a workout if you're doing it alone. Find a friend, neighbour, or co-worker who will hold you accountable for missing a workout. A motivated training partner will also help you maintain a high level of motivation.

6. Don't give up

In the winter, it can sometimes be hard to find the motivation to get dressed and leave the house to exercise. If you find yourself in this situation, practice at home. Any physical activity is better than skipping exercise altogether.

Expert’s Advice

Winter weather allows you to try activities you may not have experienced before, such as trying something new, like skiing or even cold plunging.

Adapting nutrition to individual needs and training intensity in winter is essential. Nutrition plays a key role in supporting winter exercise by providing the energy and nutrients needed for optimal performance in colder conditions. Eat a balanced diet with enough calories to fuel your winter workouts. Include a mix of carbohydrates, protein and healthy fats for sustained energy.

Health Expert
Lavina Chauhan

The Final Say

Winter doesn't have to be a time of inactivity. Embracing winter exercise unlocks physical and mental well-being. By taking advantage of the opportunities it offers, you can stay active, energised and healthy during the colder months. Whether you prefer outdoor adventures or a nice indoor workout, there are countless ways to get moving and have fun. So don't let the winter blues hold you back - embrace the season and stay active for a happier and healthier you!

FAQs

1. Is it okay to work out during winter?

Yes, it is absolutely fine to work out during winter. Just remember to take the necessary precautions and follow the tips suggested above.

2. How does cold weather affect the body during exercise?

Exercising in the cold weather can increase calorie burning as the body works harder to stay warm. It constricts blood vessels and potentially increases blood pressure. Your lung function is also affected as cold air can be irritating.

References

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Top 10 Exercises For Winter & How To Battle The Laziness And Get Fit

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