Too Cold Or Dark Outside To Walk? Try These Exercises Instead.

From autumn to winter walking The outdoors can seem like a distant memory of warmer climates. Early sunsets and cold weather make it difficult for many people to walk outside.

But if you’re counting on walks for improved fitness and mental health, there are still ways to take a few steps while staying warm and safe at home (or elsewhere).

Here, the experts share how to take a meaningful walk (or other low-intensity exercise) during the chilly season.

according to Dr. Aaron Bagishapholds a Bachelor of Medicine degree from the University of Lausanne, Switzerland, The easiest way to take a walk at home is simply to take a walk indoors. But remember, how well you can take indoor walks depends on what your home looks like.

“What I generally tell people is to find either the loop in the house through a series of rooms, or the longest straight distance, which is usually a hallway.

From there, select a time goal or step goal and start moving. In case you get bored (and go round the indoor loop) can boring), you can play music, turn on the TV or call your friends while walking, he said.

“You can take a 20-30 minute walk just inside your house without going anywhere,” Bagish said.

If you live in a house with multiple floors, you can go up and down stairs as a means of transportation. “Walking the stairs is great exercise,” he said. Catherine Hagan Virgoa physical therapist at the University of Pittsburgh Medical Center.

She added that it’s up to you to decide how many times you need to climb.

“If you’re tired of walking up and down the first floor, that’s enough for now,” says Vargo. However, if 1 time is not enough, increase to 2 or 3 times.

Vargo doesn’t want to push himself too hard, but he wants the exercise to be rewarding. Eventually, when he can go up and down the stairs twice without problems, increase the number of times from there.

While shoveling snow and raking leaves isn’t the activity many people look forward to as the weather gets colder, it’s a great way to get your body moving, says Gerald Burley, wellness strategist and founder of the fitness studio. Sweat DC.

“They work your core, your arms, your legs,” he says, adding that these are “a great two-on-one activity. You can clean up and get your body moving.”

The National Institute on Aging classifies: Tasks like gardening as a physical activity that increases endurance. But it’s also important to remember that shoveling snow can be very taxing on your body, and has been associated with heart attacks. According to the Cleveland Clinic.

If you’re used to physical activity, it’s probably fine. But if not, it’s a good idea to divide the shoveling work throughout the day. That way you can get profit without risk. If you are unsure, ask your doctor.

If you’re one of the many people who don’t have enough space in your home for a stroll, try another indoor space instead.

“There is an amazing resource that many people overlook: shopping malls and shopping centers,” says Bagish.

Malls have a huge amount of indoor space that you can use to step into during the winter months, and they often open before the stores. Baggish said shopping malls can avoid crowds and you can head to the mall early for a walk so you don’t have to shop. He even recommended leaving his wallet at home.

“You can walk as long as you like and cover many distances [and] I can even go up and down stairs,” he said.

Bagish added that the big grocery stores can do the same. You can visit the store after hours and walk a few laps around the aisles.

“[This] It’s great for people with balance or mobility issues,” Bagish said. “Shopping with his cart he pushes for 20 minutes and a great workout in a safe environment.”

“a A dance party at home is a great way to get some steps, some moves [and] Some cardio,” Virgo said.

You can dance to your favorite songs and artists while you wait for a pot of water to boil or heat up your lunch. this is “It’s a great stress reliever,” she said. “It’s good for mental health, and it’s good for physical health.”

actually, research show Moderate-intensity dancing is associated with a lower risk of death from cardiovascular disease. Plus, if you’re not normally looking forward to a traditional workout, dancing is just a way to get your body moving.

Office workers can increase their daily steps by using remote printers and water bottle refill stations, Vargo said.

An extra minute on your legs may not seem like a big deal, but these small changes can actually make a big difference at the end of the week or month.

Sweat DC’s Burley suggested relying on colleagues to keep you accountable at work. This means setting up a group girlfriend message so everyone can see their exercise goals, or choosing a specific time for a group stroll up the office stairs.

“The key now is to be intentional [movement]’ said Burley.

Set a timer, use natural transitions in your day to remind yourself to wake up when a meeting is over, or you’ve read all your unread emails. While sitting and resting, you can move around a little bit as you like, such as jumping his jacks, taking a short walk, or doing squats.

Moving around isn’t just good for your physical health, it’s also been shown that “energy helps you. [be] a bit mentally sharp‘ said Burley.

Bagish pointed out that while walking outdoors in the fall and winter may be more difficult as the sun sets earlier and the weather is colder, it’s still certainly a reasonable course of action.

“Walking in the cold air is harmless. [you’re] Wear a proper jacket,” he said.

The only cause for concern arises from slippery surfaces as a result of snow and ice. To prepare for this, make sure you’re wearing shoes with some form of tread that can provide adequate grip, Bagish said. Please be so.)

“If [you] If you tend to lose balance or are at risk of falling, strongly consider using support [yourself] Whether it’s a cane or a cane,” he added.

Additionally, using walking poles or ski poles will engage your upper body muscles.This is sometimes known as nordic walkingand many other benefits.

Weekly exercise should be done year-round, but colder months may require a little more creativity, Bagish said.