Winter Workout Ideas

I have noticed in my life, and maybe you can relate, that exercising in the winter is a hell of lot more difficult than exercising in the summer. I don't want to leave my cozy apartment to get to the gym, and the dark days make me feel gloomy and lethargic. However, if I do motivate myself to get out of the house (or even just off the couch) and do something physical, I feel WAY better. To this end I have compiled a list of winter fitness ideas to help keep me moving as the colder weather sets in.

Outdoor Fitness
In the winter months people often experience mood slumps and sleep difficulty due to lack of sun exposure. Sun exposure aids in the absorption of vitamin D which is essential to many vital biological processes (including some involved in sleep and mood regulation), and as little as 20 minutes a day outside can significantly boost emotional well-being and sleep quality. Therefore, outdoor fitness is even more important in the sluggish, couped-up winter months. he following are a few activities that should not be overlooked as great outdoor exercise options.


-Walking/Hiking
Walking out side through snow burns three times as many calories as walking on an indoor track- 100 calories in just 10 minutes for a 150-lb. person. Get bundled up and take a 30-minute walk outdoors for great exercise without any travel time or cost. I am planning to try walking for 30 minutes toward my work in the morning and then take the bus from wherever I end up. If you have a little more time, hit up a state park and try one of the trails. Most parks maintain a few trails year round, and outdoor beauty can take on a new charm in the winter. I your really feeling adventurous, you could even try snowshoeing...

-Cross-Country Skiing:
Many universities in cold places have all manner of winter sporting clubs, often with free or very cheap equipment rentals for students. If this is not the case in your situation, many city park systems have similar programs.
Cross-country skiing is one of the most intense cardiovascular exercises a person can perform, (over 500 calories burned per hour for a 150-lb. person exerting moderate effort) and also grants the added benefit of time spent outdoors.

-Downhill Skiing/ Snowboarding
Although downhill skiing is a bit more expensive, for those living in a cold place near a set of slopes investment in a season pass may be well worth the cost. Downhill skiing burns almost as many calories as cross-country (400/hour for a 150-lb. person) and can be enjoyed for hours on end. For someone with a very busy week day schedule, such as a graduate student, one day of weekend skiing is a fantastic way to burn off the extra calories accumulated during the work week, and also reduce stress by taking a mini-vacation. Although a smaller amount of daily exercise is ideal, the time constraints of a busy life may make this option a more practical choice.

-Biking
This may not sound like a cold-weather activity, but with proper outer wear, I hear it's really not much different then biking any other time of year (provided the streets are plowed). I am currently a bike commuter, and am seriously hoping to keep this up at least a couple times a week throughout the year. The main concern is keeping the wind out, and I'm in the process of finding affordable ways to procure proper attire. I'll let you know how this one goes...

Indoor Fitness 
On the coldest of days, getting outside is not just unappealing but also dangerous.


-Go to The Gym
I know, I know, I said that I was trying to avoid this one, but come on, when its -20 degrees outside, there really aren't many better options. Maybe don't go every day, but let's say once or twice a week get on that bus and get your workout the old fashioned way. By mixing up your routine, there really are ways to make the gym more fun and keep, and who knows maybe a good session or two will get you wanting more.


-Jump Rope
You can get one of these very cheaply and use it all winter long for some fast, effective cardio work at home. A 150-lb. person will burn over 100 calories by jumping for just 10 minutes. Do short sessions on commercials or on short study breaks and you'll burn a good amount without cutting into your daily routine.

-Body Weight Exercises
Although these strength training exercises do not provide a very high calorie burned, they do a LOT to keep you toned, and better yet they are absolutely free and can be performed in your home.

-Yoga
As many people now rave, yoga is a fantastic way to build strength and flexibility while also reducing stress and helping yourself to feel more connected. I have been practicing yoga for about seven years now, but became discouraged a few years ago by the high prices of group classes. I have sine developed my own home yoga practice. To make such a practice effective, it is important to set up a peaceful space, and to have a reference for pose ideas. Setting aside even 15 minutes a day can be extremely effective.
On the other hand, if you are one who prefers the structure and camaraderie of a group class, investigate whether your university or community has any classes available. These settings often offer much more affordable classes than private studios.