Staying active through the winter is vital to your overall health and there are many ways to go about keeping your body in motion no matter how cold or dark it may be outside.

“It is common for people to exercise less during the winter months,” said Nicholas Durst, a Physical Therapist at Prowers Medical Center. “But if you get outside, you get the vitamin D you need, and exercise has a dramatic anti-depressive effect. Plus, it blunts the brain’s response to stress.”

A “workout” can mean a multitude of things from the stereotypical running and weightlifting to doing chores, dancing or even just going for a walk – whatever gets your body moving. If you are struggling to find ways to keep your body engaged, consider some of these ideas to get you moving.

Rehabilitation Services at Prowers Medical Center

If you are concerned about starting a new activity due to health issues or because you haven’t been active in a long time, schedule an appointment with a physical therapist to set up a plan of action. Call Prowers Medical Center Rehabilitation today at 719-336-6728.

Activities Indoors

It is recommended by numerous healthcare entities that individuals get at least 30 minutes of exercise per day, but it is also important to keep yourself moving throughout the day. If you perform a job that requires a lot of sitting, you may find this difficult. Durst recommends people who work desks jobs spend an hour standing for each hour spent sitting.

Other ways to keep moving at home or at work are:

  • Doing chores like vacuuming, sweeping, raking leaves and shoveling snow
  • Planned indoor workouts like yoga, bodyweight and core strengthening exercises
  • Fun activities like turning on some music to dance

Activities Outdoors

Colorado offers an abundance of outdoor weather activities. Sports like skiing, snowboarding and snowshoeing are an option when snow flurries fly. Other ways to get out include nature walks and hikes or walks around your neighborhood with your dog.

“The obvious big safety concern in winter is the cold,” Durst said. “One powerful tool to exercising outside is warming up inside. Rising your core temperature is important, even more so before you head outdoors. If you are cold, your risk of injury during your outdoor workout is higher.”

It is important to take preventative measures in the winter months to protect yourself from the cold and from injury. When you do venture out:

  • Dress in layers
  • Wear a hat, gloves and scarf
  • Ensure your shoes are waterproof and fit properly
  • If it’s dark out, walk with a partner
  • Buy grippers for your shoes to help keep you from slipping on wet or icy ground
  • Avoid going out in the extreme cold
  • Be mindful of how windchill may impact current temperatures

Durst said that cooling down after your workout is equally as important as warming up. He said to prevent injury, spend the last five to 10 minutes of your workout getting your heartrate down and stretch the muscles you just engaged.

Create Your Environment

“Keeping a routine is important,” Durst said. “As a physical therapist, I often talk to people about the importance of exercise at home, and studies have shown that if you take the time to actually physically write out a plan and set up a successful environment for yourself, it dramatically increases your plan success rate.”

Setting yourself up for success can be as simple as having your clothes and shoes set out the night before you want to take a jog or setting out any equipment as a reminder to stick to your plan. Durst also said that writing out your plan and putting it in places that are often in your eyeline like on your fridge or bathroom mirror is a helpful way to remind yourself of your goals.

“Determination isn’t the most important factor, it is all about creating an environment,” Durst said. “Set a time, put out your clothes and flashlight, water bottle. Creating an easy environment is key. Once you exercise, you feel great, you feel the benefits. It’s starting that’s the hard part.”