Physical fitness: 10 winter workouts that you must definitely do to stay active and warm

If you have been exercising, it is suggested that you continue to be active. For others, who are prone to bouts of lethargy, Aditi Gupta, FITTR Premium Trainer, says cold weather “not only makes us sluggish, but also slows down weight loss due to reduced sweating.”

Motivating people to stay in shape, Gupta lists the following 10 winter workouts to combat the chills; keep reading

* Home training

“Exercising in winter is particularly difficult. By choosing the right activity, you won’t have to exercise outside in the freezing cold. Joining a local recreational sports team or signing up for fitness classes are two ways to stay active,” she says.

* Set motivating goals

Gupta says that if you’re unsure about what you can do, seek the advice of a personal trainer, exercise physiologist, or other health specialists. “Your ambitions don’t have to be big. If finishing a marathon is an admirable goal, so is being able to walk from store to store without stopping.”

* Find a partner or exercise group

Exercising alone can be boring; there is some social pressure when you exercise with someone or in a group, says the expert. “Making friends and hanging out with like-minded people has an added bonus. Consider signing up for a class on Zoom even if you are exercising at home. These are great winter training options that don’t require you to battle the weather.”

* Warm up and stretch

Warming up before a workout is crucial, regardless of whether it’s winter. But, it becomes necessary in winters. Exercising in cold weather puts you at higher risk for sprains and other ailments. Warming up can reduce the risk of injury by increasing blood flow and muscle core temperature. In fact, before you go out, you can do some warm-up activities at home, you won’t feel as cold, says Gupta.

Exercising in cold weather puts you at higher risk for sprains and other ailments. (Photo: Getty/Thinkstock)

* Interior hills

After warming up for 10 minutes, increase the incline of the treadmill to 15 percent or the highest setting available. Perform the exercise for one minute at your maximum resistance (a brisk walking pace), then lower the incline to zero and rest for one minute. Then build up minute by minute up to five minutes, starting with two minutes on the highest incline and two minutes off.

* fast walk

According to Gupta, walking has minimal stress on the joints and works the muscles in the lower body. Improves cardiovascular fitness and promotes strong bones.

* Fartlek Training

Jog steadily for 15 minutes, then do 8 sets of 2 minutes each at moderate effort (about 85 percent), followed by a minute of recovery. Take a five-minute break to jog slowly, then do 8 one-minute repetitions at 90 percent effort, followed by two minutes of recovery.

* Know your diet

Eat wisely and stay away from high-calorie comfort foods. By doing this, you will not only avoid gaining more weight, but you will also be motivated to combine a healthy diet with regular exercise.

* Protect your skin

Winter air is dry. Use moisturizer frequently and drink plenty of water to prevent dry skin. For added protection, apply Vaseline to delicate places, such as the ears, the tip of the nose, and the nostrils. Consider keeping your face covered with a running mask or scarf.

* Inner stretch

Before going outside to exercise, stretch indoors to raise your body temperature. This reduces the likelihood of feeling cold as soon as you leave the house. Before putting on your cold-weather gear, do a few quick stretches to improve blood flow to your muscles and joints. To reduce the risk of injury, perform leg rotations, buttock kicks, jumping jacks.

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