Have your workouts fallen by the wayside? The days are shorter, the ground is covered in salt, ice or snow and the urge to hibernate is tough to resist, but experts say it’s important to get plenty of exercise, even in the winter months. From strength training to cold weather outdoor activities, there are ways you can keep moving until spring arrives.
“Strength training is a great option for indoor workouts and, for people who do not have access to a gym, it can be done at home,” says SSM Health family physician Dr. Roopa Shah. “For women, strength training also increases bone density and protects against osteoporosis. For both men and women, this type of exercise can help you build endurance and muscle mass as well as increase your metabolism. Plus, you tend to burn calories for up to 72 hours after a good strength training session.”
Higher muscle mass also decreases insulin resistance. This means having more lean muscle mass can help our bodies better manage insulin in our bodies, which can prevent diabetes or help individuals with diabetes better manage their blood sugar levels.
“Strength training also helps manage your blood pressure and cholesterol, and improves your heart function and circulation,” says Dr. Shah. “Additionally, there’s a definite mental and emotional impact. Feeling stronger can make you feel more confident in yourself and improve how you view yourself.”
If you’d like to start strength training, you might try a class through a local gym. There are also many online programs that offer video demonstrations of movements that can help you learn new ways to utilize your body weight, resistance bands and free weights. You may consider meeting with a personal trainer to learn safe movements.
Be sure to take things slowly and gradually increase your weight and repetitions as you get stronger.
Ideally, it’s good to do two strength training sessions per week, in addition to the recommended 150 minutes of aerobic activity.
“I also suggest getting outside and giving some winter activities a try,” says Dr. Shah. “Area ski slopes offer lessons and safety gear. You can also try ice skating at local indoor rinks or renting a pair or snowshoes.”
If you’re learning a new sport or activity, take it slowly to avoid injury. Make sure you’re dressed appropriately for cold, wet weather and have fun. Getting a good workout can be exhilarating!
“Strength training is a great option for indoor workouts and, for people who do not have access to a gym, it can be done at home,” says SSM Health family physician Dr. Roopa Shah. “For women, strength training also increases bone density and protects against osteoporosis. For both men and women, this type of exercise can help you build endurance and muscle mass as well as increase your metabolism. Plus, you tend to burn calories for up to 72 hours after a good strength training session.”
Higher muscle mass also decreases insulin resistance. This means having more lean muscle mass can help our bodies better manage insulin in our bodies, which can prevent diabetes or help individuals with diabetes better manage their blood sugar levels.
“Strength training also helps manage your blood pressure and cholesterol, and improves your heart function and circulation,” says Dr. Shah. “Additionally, there’s a definite mental and emotional impact. Feeling stronger can make you feel more confident in yourself and improve how you view yourself.”
If you’d like to start strength training, you might try a class through a local gym. There are also many online programs that offer video demonstrations of movements that can help you learn new ways to utilize your body weight, resistance bands and free weights. You may consider meeting with a personal trainer to learn safe movements.
Be sure to take things slowly and gradually increase your weight and repetitions as you get stronger.
Ideally, it’s good to do two strength training sessions per week, in addition to the recommended 150 minutes of aerobic activity.
“I also suggest getting outside and giving some winter activities a try,” says Dr. Shah. “Area ski slopes offer lessons and safety gear. You can also try ice skating at local indoor rinks or renting a pair or snowshoes.”
If you’re learning a new sport or activity, take it slowly to avoid injury. Make sure you’re dressed appropriately for cold, wet weather and have fun. Getting a good workout can be exhilarating!
