Indoor Exercise When It Feels Like The Tundra Outside: Cold-Weather Exercises To Do Indoors
When the temperatures drop, snow, rain, ice, wind, getting dark earlier, and there is no way you are going outside there are many exercise options to do at home. Forget about the walking around the neighborhood. It is inhospitable out there. Outdoors can also at times be unappealing and even dangerous (icy, windy, dark, too cold). But it is important to stick to a regular exercise program. Indoors exercise at home is an option.
Exercise and physical activity is important for everyone but it is especially important for a type 2 diabetic to help manage diabetes. If exercising at home makes a significant change in your daily schedule more frequent glucose readings may be necessary for a diabetic. There are many options to do in your home.
Dance: Put on a CD with fast-paced music and dance with the stars. A dance mat is a fun way to workout. Dance pads (DDR Games) can be purchased for PS, Wii, and Xbox.
Active Housework: Vacuuming, mopping, straightening and putting stuff where it belongs involves a lot of walking and carrying items, doing the laundry (especially if you have a mulit-level home with lots of trips upstairs and to the basement). Playing fast-paced music will doing housework helps to keep you moving. Also listening to audio books will keep boredom away. Audio books work great if you make a rule you can only listen to the audio book while doing exercise or doing housework, an interesting book at times will cause you to clean or workout longer to keep listening.
Many library's offer audio books you can download online using your library card. Check your library's website, ask your local librarian, or visit overdrive (library sites use the overdrive player) and do a search to see if your library offers this service.
Pedometer: Clip a pedometer on your belt to count how many steps you take a day. Set the number of steps you want to take a day and steadily work towards that goal. Plan how to increase your steps daily; walking more at work, errands, housework. Choice a goal, strategies to accomplish the goal, and do it.
Based on research Dr. Catrine Tudor-Locke (assistant professor of health promotion at Arizona State University) recommends:
- Under 5000 steps per day is a "sedentary lifestyle".
- 5,000-7,499 steps per day is a "low active", typical daily activity (excludes sports/exercise).
- 7,500 - 9,999 steps per day is "somewhat active' includes some exercises and walking (and/or a job that involves more walking).
- 10,000 steps per day is "active."
- More than 12,500 steps per day is "highly active."
Do Kelly Ripa's Alphabet Workout. Instead of doing the alphabet spell out your whole name. A fun workout!
Remember you are not suppose to work the same muscles every day. Muscles repair and grow during rest period between workout sessions.
Vary your workouts each day to cover different muscle groups. Work upper muscle groups one day and lower muscle groups a different day. Do cardo one day, then strength exercises a different day, and flexibility on a different day.
Variety in your workouts is good for your body and will also keep your interest in exercising; the same old workout routine daily is not good.
Exercise TV: There are numerous exercise shows on tv. Many digital tv services offer free exercise videos in the on demand menu. Record or DVR your favorite exercise programs to do during your workout time.
Exercise DVDs or videos offer a variety of workouts to fit anyone's fitness level and style. From Richard Simmon's "Sweating To The Oldies" to, "Boot Camp", to "Ballet Beautiful", and "Zumba" workouts, there are many exercise videos available. Online workouts are even available online at Skype.
When you purchase workout DVDs you may soon have a large collection. As an assortment of workout videos helps with workouts. Also you will start looking at newly released workout DVDs and think some look fun to add to your collection and workout with.
Fitness equipment can be purchased and used at home: weights, resistance bands, treadmills, ellipticals, exercise bike, rowing machine. When choosing fitness equipment for your home do choose something you will use. If you find treadmills extremely boring don't purchase one.
Before purchasing any exercise equipment consider will it be to difficult to operate or to hard to use. For example, treadmills are easier to use if they are motorized, have a slow setting and an option to adjust the grade. Sidebars are good to help with balance and an emergency shut off is good to have.
Rowing machines offer a total body workout that increases stamina, strength, and flexibility. Rowing machines are available in a range of price. The more options the more cost. Look for quality built. There are hydraulic models, air rowers, and water models. Read reviews, consumers reports, and if possible try out different rowing machines at a store before purchasing one.
FitDeck are unique decks of playing cards for exercises and stretches. They contain illustrations and information per card that easily tells how to properly perform the exercise.
The cards are a great way to break up the monotony of doing the same exercises in the exact same order every time. Shuffle the cards and get a new and fresh workout. Have a problem area or injured area that exercise is hard on, remove those cards (such as a neck or shoulder injury take those cards out), then shuffle and decide on the number
of cards to perform and go.
There are FitDeck card packs that require no-equipment. There are FitDeck card packs that require some equipment such as exercise ball, dumbbell, and kettlebell. Some card packs have three fitness levels (beginner, intermediate, and advanced). You can use only one card pack for your workout or you can mix the different card packs to create a challenging workout.
FitDecks come with a plastic box to store them in. Get some new ideas to add variety to your warmups, stretches, and workouts.
Stability balls (bouncing balls) are a versatile choice for workouts. Stability balls are a piece of inexpensive workout equipment that offers a total body workout that can be low or high intense workouts for beginners to advanced exercisers.
Sitting and Bouncing: Sitting on a stability ball can be a challenge at first, it is a great way to improve your posture. Your backside should remain in contact with the ball when bouncing to avoid a fall. To increase your stability widen the distance between your feet. Add arm movements when bouncing to increase the intensity. Try some beginner ball exercises and different combos for a total body bounce.
Traditional exercises crunches, push-ups, squats, and other traditional exercises done on a stability ball adds difficulty to the movements and incorporates more muscles.
The workouts can be cardio, strength, or flexibility and will give you a good workout.
These are only a few options for indoor exercise, calisthenics, doing martial arts, jumping rope, hula hoop, walking up and down stairs also provides good exercise. There are many choices of exercises that can be done in your home, with no equipment or minimal equipment. It's easy to be active and exercise without leaving home.