Staying Active This Winter

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As the days get shorter and the weather gets colder it’s normal to fall into hibernation mode. Many of us struggle to remain active during the winter months. Colder temperatures along with snow and ice can make outdoor exercise a dangerous undertaking. Still, we know that it is important to maintain physical fitness through all seasons of the year. Here are a few suggestions to help you stay active this winter.

Join a Gym

Purchasing a gym membership is one way to stay fit. Some gyms allow you to pay one month at a time. This is a good option if you want a convenient way to exercise in the winter, but then plan to get outside again in the spring when the weather improves. Gyms offer group classes, individual sessions with personal trainers, and a wide assortment of exercise machines. If you are not the “gym type” or a gym membership is not in your budget, then there are other options.

Go For a Walk Indoors

When the weather is bad and you can’t walk outside, try walking inside. Large stores can easily be used as an indoor track. Try walking up and down the aisles, or around the perimeter of the store. If you need to make a purchase, all the better. If you don’t have anything on your shopping list, then you can appear to be browsing for something and then leave without buying anything. Another option is walking inside a mall, recreation center, or school.

Exercise at Home

If you can’t leave the house, then there are plenty of things you can do at home without any special equipment. Consider some of the following exercises:

  • Walk laps around the house
  • Climb up and down the stairs (if available)
  • Step up and down on a step stool (if able to perform safely)
  • Do standing leg exercises such as leg raises, calf raises, or mini squats
  • Do arm exercises such as wall push-up

Every Little Bit Counts

The US Department of Health and Human Services recently revised their Physical Activity Guidelines for Americans.  In the past, they encouraged people to perform exercise in 10 minute intervals. However, this may not be possible for all people, especially those who are deconditioned or have chronic illnesses that makes exercise difficult. The new recommendations encourage everyone to sit less and move more. Adults should try to accumulate 150 minutes per week of moderate-to-vigorous physical activity in any increments, large or small. Doing exercise in any amount counts; it all adds up!


Foothills Orthopedic & Sport Therapy is here to help you with your fitness goals this winter. If you have specific concerns, or you would like to schedule an appointment to develop a personalized home-based program, we are here for you! Give us a call.