How You Can Stay Active Even In The Cold Weather

Introduction

The Autumn and Winter months bring with them cold and frosty weather which lead to potential hazards when exercising outside. Due to this it can become very tempting to ditch the work out altogether. But even with the challenges the colder weather brings you can still do many things to remain physically active during the winter months. When our activity levels decrease, it can lead to muscle loss, weight gain and stiffness in our joints.

There are lots of ways to beat the chill and stay active even if the weather outside is frightful!

Let’s take a look!

Prepare For The Weather

If you are choosing to exercise outdoors then you will need to make preparations first to ensure your safety.

Before stepping foot outside, ensure you are dressed appropriately, you should be layered up, wearing multiple thin layers and a waterproof jacket or coat on top. Don’t forget your hat, scarf and gloves! Make sure to wear the correct footwear for the activity, such as hiking boots or wellingtons.  

Check the weather forecast so that you know what you are up against before heading out the house.

Take a bottle of water with you to ensure you keep hydrated. Remember to drink before and after exercise even if you are not feeling thirsty.

If it's tremendously cold, snowing, raining, or icy, do not venture out and exercise at home!

Walking

A completely free activity that you can do absolutely anywhere. Walking is a good cardio exercise that can be done on your own, with a friend or even a large group of people. It aids in strengthening bones, muscles and helps to get your blood pumping, keeping you warm in the process. Switch up your walks by including power walking, with each passing street light switch from normal paced walking to fast walking.

If it has been snowing make sure that the roads and paths have been gritted so you can walk safely. Alternatively, you can find online work walking work outs you can do in your home, available on YouTube by searching Indoor walking work out for seniors.

Indoor Activities

There are activities that can be done all year round, such as swimming in your local leisure centre. It is gentle on the joints so you can enjoy a relaxing swim whilst getting in a cardio work out, there should also be aqua aerobic classes available for you to enjoy. Why not enquire what your local leisure centre offers many centres offer special rates and sessions at quitter times for older swimmers.

You can head to the gym for an exercise class, there are classes available to everyone’s needs and abilities. Yoga is a low impact exercise that increases strength and flexibility. An exercise class is also a good way to meet new people and make friends. Have a look online or call into your local gym or leisure centre to see what classes they have available to suit you.

Work Out at Home

We don’t need a fully kitted out expensive home gym with all the gear to get a work out at home!

If you are avoiding the cold weather than you can easily transfer your work out to at home. You can do free work outs that are available on YouTube, but make sure you search for the right ones for you and your abilities, if you have an ankle injury you don’t want to be doing any exercise that includes jumping. There are a wide variety of exercise DVDs to purchase which can include Pilates and yoga which require no equipment at all.

You can use your stairs as work out equipment and go up and down a few times to get a sweat on. Or incorporate exercise into your daily activities and do squats or lunges when there are adverts on The Great British Bake Off, do bicep curls whilst you wait for the kettle to boil.

Dancing

Keeping fit doesn’t always have to mean lifting weights or jogging around the block. It can be lots of fun like Dancing.

You can look to join your local Salsa class and get those hips swaying burning calories whilst having fun. If salsa isn’t your cup of tea there are a variety of dance classes available across the UK from Zumba to Ballroom. There are many designed strictly for the older dancer just like Silver Swans which offers ballet classes to adults all over the UK and they also offer online classes so no need to leave the house.

Variety is Key

You shouldn’t only focus one type of exercise. Many people tend to only do cardio work outs such as walking or jogging. To lower the risk of injury then you should be incorporating 4 elements into your weekly routine.

Strength – Lifting weights and stretching resistance bands increase strength making everyday tasks easier.

Balance – Yoga and tai chi can help improve balance, reducing your risk of a fall.

Flexibility – Stretches can help improve the range of motion in your joints, improve your posture, lower the risk of injury and reduce aches and pains.

Endurance – Dancing and power walking will improve the health of your heart, lungs and circulatory system.