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Writer's pictureWellness Workdays

Employee Wellness: Staying Active During Colder Months



As the weather turns colder and daylight hours shorten, it’s easy to feel tempted to hibernate on the couch, wrapped in a blanket, with a hot drink in hand. But just because winter is here doesn’t mean you have to give up staying active. In fact, the colder months offer plenty of unique opportunities to stay fit, healthy, and energized. From indoor workouts to embracing outdoor winter activities, there are countless ways to stay active and make the most of the season.


Here are some great ways to stay active during the colder months of the year:


1. Indoor Workouts: A Warm Alternative

When it’s too cold to exercise outside, there’s no reason to skip a workout. Home workouts are a convenient and effective way to stay active without leaving your house. You can find a wide variety of online workout classes to suit your fitness level, whether it’s yoga, pilates, strength training, or HIIT (high-intensity interval training). Many fitness apps and websites offer free and subscription-based options, allowing you to get in a great workout without stepping out into the cold.


Suggestions:

  • Bodyweight exercises like squats, lunges, push-ups, and planks are simple but effective.

  • Resistance bands or dumbbells can add a bit of extra challenge to your routine.

  • Follow along with online workout videos or apps like Peloton, YouTube, or Nike Training Club.


2. Winter Sports: Embrace the Cold

Instead of letting the cold weather deter you, consider taking advantage of the season's winter sports. Skiing, snowboarding, ice skating, and snowshoeing are all excellent ways to stay active while enjoying the outdoors. Not only do these activities provide a good cardiovascular workout, but they also work different muscle groups. For example, skiing strengthens your legs, core, and balance, while ice skating helps improve coordination and endurance.


Suggestions:

  • Try ice skating at your local rink or on a frozen pond.

  • Explore snowshoeing or cross-country skiing trails in your area.

  • If you enjoy downhill sports, look for nearby ski resorts and take advantage of deals on lift tickets.


3. Get Outside for Walks and Hikes

Winter doesn’t have to mean staying inside all the time. In fact, many people find that the crisp, fresh air and quiet beauty of nature during the winter months make outdoor exercise even more rewarding. Layer up in warm clothing, put on a good pair of boots, and take a brisk walk through your neighborhood or a local park. You can also find nearby hiking trails that are open year-round. Just be sure to choose paths that are safe and well-maintained during winter months.


Suggestions:

  • Go for a walk after lunch to break up your day and get some fresh air.

  • Try a winter hike in the woods, where snow-covered trees and frozen streams create a serene atmosphere.

  • Walking in snow can be a great low-impact workout, offering added resistance that works your muscles more.


4. Join a Local Gym or Fitness Class

If you’re looking for motivation to stay active indoors, consider joining a gym or taking a fitness class. A structured environment can help you stay accountable and focused on your fitness goals. Many gyms offer a variety of group classes such as cycling, kickboxing, or Zumba, which are a great way to stay active while meeting new people. If you’re not ready to commit to a gym, check out community centers or local studios for shorter-term class packages.


Suggestions:

  • Try out different fitness classes to see what you enjoy, like spinning, yoga, or strength training.

  • Many gyms also offer swimming, which is a low-impact, full-body workout.

  • Consider working with a personal trainer to create a workout plan that suits your goals.


5. Stay Active with Family or Friends

The winter months can sometimes lead to social isolation, but staying active with others can make it more enjoyable. Plan outdoor activities like ice skating, sledding, or snowball fights with friends or family. Even something as simple as going for a winter walk or participating in a neighborhood fitness challenge can keep you motivated. Having a workout buddy or accountability partner can also help you stick with your exercise routine when the weather outside is less than inviting.


Suggestions:

  • Schedule regular workouts with a friend to make it more fun and engaging.

  • Plan winter-themed social events, such as a weekend ski trip or a family hike through a snowy forest.

  • Try a friendly competition, like a step-count challenge or a fitness trivia game, to stay active and engaged.


6. At-Home Equipment: Invest in Your Fitness

If you prefer not to leave the house, consider investing in home exercise equipment. While treadmills and stationary bikes are the most common, there are plenty of other options like rowing machines, ellipticals, or even compact devices like mini-trampolines or resistance bands. These items can help you create a more dynamic and varied workout routine, even on the coldest days.


Suggestions:

  • Invest in an indoor cycling bike or a rowing machine for a full-body workout.

  • Use dumbbells or kettlebells to add resistance to your workout.

  • Get a jump rope or mini-trampoline to add cardio and fun to your routine.


7. Stay Active with Daily Routines

Even if you’re not doing structured exercise, you can still stay active by incorporating more movement into your daily routine. Take the stairs instead of the elevator, walk to the store instead of driving, or do light stretches during TV time. These small efforts can add up and help you maintain your fitness even when you’re not officially working out.


Suggestions:

  • Set a reminder to stand up and stretch every 30 minutes if you work at a desk.

  • Take a brisk walk during your lunch break to keep your energy levels up.


Conclusion

Staying active during the colder months is not only possible, but it can be enjoyable and rewarding. Whether you prefer indoor workouts, winter sports, or simply staying active with friends and family, there are plenty of ways to maintain your fitness and well-being throughout the winter season. So, layer up, stay motivated, and find an activity that keeps you moving, no matter how cold it gets outside.


Learn more about Wellness Workdays and our wellness program offerings by downloading our brochure.

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