Patient Newsletter December 2023: It’s the most wonderful (and cold) time of the year!

Two women exercise in a cozy room with festive decor during winter. One rides a bike while the other stretches by a large window, overlooking a snowy house and trees. It's truly a wonderful time to stay active indoors, embracing the cold weather outside.
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    It is very exciting to see the seasons change, each one of them has its own beauty but also its challenges. When the cold months arrive, so does the desire to stay warm. One of the activities that is disrupted when that happens is exercise, especially for those who like to go on walks or workout outside. But just because the weather is not optimal does not mean that your routine needs to be disrupted. There are many ways to stay active during the colder months. In one of the previous newsletters, we talked about the benefits of staying active. Some include protecting your bones, keeping your heart and brain healthy, boosting the immune system, and helping you stay independent in day-to-day activities. To gain these benefits, exercise needs to be consistent. If we only exercised when the weather is ideal, that would leave us sedentary for about half the year, preventing our bodies from fully benefiting from physical activity. Two people wearing yellow jackets and helmets are enjoying the most wonderful time as they ride bicycles on a snowy path.

    Here are some tips to stay active even when the weather is not cooperating:

    1. Dress appropriately – With the right layers and workout clothing, outdoor exercise remains possible. Invest in comfortable, warm outfits, and continue to enjoy activities like walking, hiking, jogging, and biking outdoors. Wear gloves, hats, jackets, and boots to stay warm.
    2. Join a gym – Many facilities offer flexible plans like three- or six-month memberships. Use these months to exercise indoors with classes, treadmills, ellipticals, weights, and more. When the weather improves, return to outdoor activities.
    3. Sign up for exercise classes – Many studios offer pay-per-class options, allowing you to join a few times per week or try different ones to keep things interesting.
    4. Exercise at home – A small space is enough to get moving. Follow workout videos on YouTube, such as indoor walking, strength exercises, or chair exercises if you have body pain. Every movement counts!

    25-Minute Full Body HIIT for Beginners

    30-Minute Indoor Walking Workout

    20-Minute Chair Exercises Sitting Down Workout

    Full Body Workout for Seniors, Beginners

    1. Invest in home exercise equipment – Consider getting a stationary bike, treadmill, or elliptical to stay active when it’s cold or rainy. What matters most is developing a routine and using it regularly.
    2. Schedule physical activity like an appointment – Add workout days and times to your calendar and commit to moving for 10, 20, or 30 minutes, depending on where you are in your fitness journey. Start small and build up!

    “What steps will you take this week to add more movement into your routine?”

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