Winter Workout

It's been a cold week! Often times the freezing temps lock us up indoors and we become less active.
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Staying active during the colder months not only helps you stay physically healthy (think cardiovascular benefits, lowers blood pressure, helps with weight management, lowers risk of developing osteoporosis, strengthens bones and muscles and lowers risk of falls), but regular exercise also has many psychological benefits, including:

• Reducing stress and anxiety
• Improving self-esteem
• Improving cognitive function
• Improved sleep
• Increased feelings of energy

Between COVID, shutdowns, and cold winter weather, it's important to find ways to get moving, for our physical and psychological health. Here is a winter workout that combines cardio exercises with resistance exercises that you can do at home. Complete three rounds if you are able, and remember to start slow (less rounds, less repetitions) if you have not been exercising, and progress as you are able:

1. Stairs: Go up one flight of stairs 2x.

2. Rows: Bend at the hips with a slight bend in your knees. With weights in hand (use light weights or soup cans/water bottles), slowly lift weights straight up and squeeze your shoulder blades together as you lift. Repeat for 15 reps.

3. Skaters: Find some space to jump side-to side, focusing on pushing laterally and stabilizing yourself as you land (make sure you have good shoes and a non-slippery surface for this one!) Repeat 10x each direction.
*Modification: if this is too high-intensity, take it down a notch with side steps - step right, gather feet, then raise you left up and down. Step left, gather feet, then do a right knee raise. Repeat 10x.

4. Squat + Shoulder Press: Complete a squat (send hips back, watch for knee to stay over toes). At the top drive light weights (or soup cans, water bottles) overhead aiming to get your elbows near your ears. Repeat for 10 reps.

5. High Plank Hold: Pushing through your shoulder, hold a plank position - aim for 30 seconds (if this is easy, bump it up to 1 minute!) Make sure you are not sagging your hips - to avoid this, squeeze your abs. Complete one 30-60 second plank per round. (Or combine multiple planks to add up to 30 second if this is difficult!)

Like this workout, or have other exercises you like to do in your house? Leave a comment below, we love to hear from you!

​By: Lisa Pfotenhauer, Cert. Exercise Physiologist

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Sources:

​Kredlow, A., Capozzoli, M., Hearon, B., Calkins, A., Otto, M. (2015, January 18). The effects of physical activity on sleep: a meta-analytic review. J Behav Med.

Slentz, C., Houmard, J., Kraus, W. (2019, December). Exercise, abdominal obesity, skeletal muscle, and metabolic risk: evidence for a dose response. Obesity (Silver Spring, Md.) https://doi.org/10.1038/oby.2009.385
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Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology. https://doi.org/10.1002/cphy.c110025

Sharma, A., Madaan, V., and Petty, F. (2006). ​Exercise for Mental Health. Prim Care Companion J Clin Psychiatry. https://www.ncbi.nlm.nih.gov