Ways to stay active during winter!

Exercise & Physical Activity

By Rebecca Lum

During the winter months, getting an adequate amount of physical activity can be a challenge due to the weather conditions we face. So to break down the border, Rebecca Lum, our current co-op research student from the University of Waterloo and newest HealtheSteps team member, came up with some ideas of activities to spice up your routine and meet your daily activity goals.

  • Yoga
    • Yoga can be done in the comfort of your own home, a yoga studio or a class offered by a local gym. Yoga has many health benefits, including increased strength and flexibility, and may even reduce stress.
  • Gym
    • Getting a membership at a local gym gives you access to all of the facilities and programs the gym offers. Depending on your gym, you can take advantage of your membership by taking classes they offer such as Pilates and Spinning.
  • Indoor teams
    • Whether it is basketball or volleyball, playing on a team does not only increase your physical activity, but allows you to be socially involved with other individuals at the same time. There are a wide variety of teams available to choose from, so pick a sport that is right for you. Check your local Parks & Rec.
  • Swimming/aquatic fitness classes
    • Swimming is a refreshing and relaxing form of exercise that is appropriate for individuals of all ages. Aquatic fitness class allows for social interaction while being physically active. Many pools keep the temperature nice and warm during the winter.
  • Dance classes
    • Show off your dance skills in a salsa, hip hop or tango class. Dance classes are a fun way to remain physically active while avoiding the cold outdoors.
  • Active video games
    • Video games that promote physical activity such as Wii Fit and Dance Dance Revolution are a fun and easy way to be physically active. It is also a great way to engage children in physical activity.
  • TV or YouTube workout programs
    • These types of workouts can be done in the comfort of your own home, and can easily fit into your everyday schedule. There are many TV and YouTube workout programs and levels that allow you to customize your own workout routine.
    • Try out this workout program for beginners:

http://www.youtube.com/watch?v=bSZj19AUU5I

  • Workout applications
    • If you have a Smartphone device, many workout applications can be purchased through the application store. If you do not have a Smartphone, there are applications that can be downloaded on your PC. The applications will make it easier to be physically active because of its accessibility and portability. The prices of the applications vary, but there are many applications available that are cost free!
    • Recommended paid application:
      • DailyBurn: http://dailyburn.com/ is a versatile application that can be used on your Smartphone, computer or TV. The application contains workout videos, personalized fitness and nutrition, and tracks your progress. Try the application risk free for 30 days at dailyburn.com!
    • Recommended cost-free application:
      • JEFIT: http://www.jefit.com/ is an application with routines and exercises with an online community and forum. The routines and exercises come in three levels: beginner, intermediate and advanced.
  • Housework
    • Everyday housework such as cleaning, cooking and doing the laundry all count towards physical activity. This way, you will have a clean house and improve your health!

Physical activity is important for improving and maintaining health. The ideas and tips listed above can help you to meet the minimum recommended guidelines for physical activity. Being physically active will make you feel better and live longer!

Please refer to the Canadian Physical Activity Guide (http://www.csep.ca/english/view.asp?x=804) for more information about the recommended physical activity for different age groups.