Too Cold Or Dark Outside To Walk? Try These Exercises Instead.
It may feel like the outdoors is a distant memory of warm weather. Early sunsets and colder temperatures make it challenging for many people to enjoy a walk outside.
If you rely on walking for exercise or to boost your mental well-being, there are still ways to log some steps while staying warm and safe at home or in alternate locations.
Here, experts share how to incorporate a purposeful walk (or other low-impact exercise) into your routine during the cooler months:
Go to a hallway or a similar area in your home.
The simplest way to get a walk at home is to just walk inside. Keep in mind, though, that the ease of an indoor walk depends on the layout of your home, he explained.
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If you're feeling bored, you can try turning on some music, flipping on the TV, or calling a friend while you walk, he suggested.
You can get a great 20 to 30-minute walk just by walking around your house.
Hit the stairs.
If you live in a house with several floors, you can walk up and down the stairs as a way to get some exercise. A physical therapist at the University of Pittsburgh Medical Center.
It's ultimately your decision to determine how many times you need to climb them.
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Vargo mentioned that you don't want to overexert yourself, but you do want to make this exercise tough enough to keep you engaged. And, over time, you should build on the progress you make. If you're eventually able to walk up and down the stairs twice without any problems, you should then increase the number of times you do it.
Do some outdoor chores.
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They use your body's core, arms, and legs," he said, pointing out that these activities "are great at working in pairs – you get to tidy up and exercise at the same time.
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If you're used to regular physical activity, you're likely okay. However, if you're not accustomed to physical exertion, it's a good idea to take breaks and shovel snow in short intervals throughout the day. This will allow you to still get some exercise without putting yourself at risk. If you're unsure about what's safe for your physical health, consider discussing the matter with your doctor.
Go to a modern shopping center or supermarket.
If you're among the many individuals who don't have enough space for a walk inside your home, consider walking in another indoor area instead.
"There's an incredibly valuable resource that many people have right at their fingertips that they often overlook, and that's the use of shopping malls or shopping centers," said.
You can use the large indoor spaces in malls to get your steps in during winter, and many malls open before their stores. Baggish suggested going to the mall early for a walk when it's less crowded and you won't be tempted to shop; he even recommended not bringing your wallet.
“Visitors can take walks as long as they want, crossing significant distances and even climbing up and down stairs,” he said.
You can also visit a big grocery store during off hours and walk around the shelves for some exercise.
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Have a dance party.
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You can put on your favorite song or artist and dance along as you wait for a pot of water to boil or as you heat up your lunch. This is “downtime you can enjoy” that helps to make your daily routine more enjoyable.
Engaging in moderately intense dance activities has been found to significantly lower the risk of dying from heart-related illnesses. Additionally, dancing is simply a way to stay active, especially for individuals who don't normally look forward to a conventional exercise routine.
If you work in an office setting, utilize your current surroundings to stay active.
Employees in an office can increase their daily step count by using a printer or a water bottle refill station that is located farther away.
Although an extra minute spent standing may not seem like a significant amount of time, it can actually make a considerable difference over the course of a week or a month.
Burley of Sweat DC recommends relying on coworkers to help stay accountable at work. This could involve setting up a group text to keep track of progress towards fitness goals or scheduling a specific time each day for a group walk up the office stairs together.
Schedule reminders to keep yourself active.
“He emphasizes the importance of being mindful and deliberate about the next steps to be taken.”
You can try setting a timer or using the natural transitions in your day, like when a meeting ends or when you've cleared your inbox, to remind yourself to get up and move around. During those breaks from sitting, you can do whatever works for you, such as jumping jacks, taking a short walk, or doing some squats.
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You can still venture outdoors even during the colder months.
When walking outside in the fall and winter, it's indeed more complicated due to the earlier sunset and colder weather, but it's still perfectly acceptable to do so.
Walking in cold air isn't bad for the body, as long as you're dressed appropriately.
The one thing to worry about is slipping on slippery surfaces caused by snow or ice. To be prepared for this, make sure to wear shoes with good tread that can grip well, Baggish advised. (It's also a good idea to prioritize safety, and try to walk during daylight hours when you can.)
If you have any tendency of being unsteady or at risk of falling, strongly consider using something to help stabilize yourself when walking, whether it's a walking stick or a cane.
This also comes with a slew of additional benefits.
Regular physical activity should be a year-round priority; you may need to get a little more creative about how you stay active during the colder months.
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