Winter Workouts: New ways to keep burning calories this season

by Erica K. Perkins, Fitness Director, University of Virginia

Winter weather may require extra clothing layers, but it doesn’t have to mean extra pounds. Do cooler temperatures and shorter days leave you sitting inside, eating too much and exercising too little? 

Try these tips to avoid this trap: 

Burn calories, NOT cash
The mall doesn’t have to be just for shopping; it’s a great place to go for a walk when the weather is dreary. While crowds may not let you keep the pace you are used to, adding 5 to 15 minutes of walking at a moderate pace still provides significant health benefits. 

Be a dancing star
Dancing is an excellent way to increase your heart rate and uplift your mood. It can be done in any space in your home, with any type of music. Dance solo, with a partner, or with a group.  

Try a new sport
Ice skating and snow skiing are big users of our energy and with opportunities for these activities practically in our back yard, either could be a refreshing break from a regular workout routine or the beginning of a new one. 

Climb the stairs
Climbing stairs at work, home, a hotel, a shopping mall, athletic venue or any other set you can find will not only burn calories, but build strength in your thighs. Multiple trips up and down can turn into a whole new workout! 

Create an at-home obstacle course
Make it easy and uncomplicated or intense and full of muscle-building skills. Here are some ideas: Walk through each room on each floor of the house, sit, then stand in each chair and bed. You can add additional stations: step up and down on a foot stool; jump or lunge over a pile of laundry, hop on one leg from one room to the next, jump to touch the ceiling or door frame or perform timed wall squats – all ways to increase intensity. Increase the duration of your workout with multiple sets at each station. 

Use the sunlight
When it’s cold and dark outside, it is easy to talk yourself out of a workout. To avoid this, try moving your exercise session to mid-day and take advantage of the light and warmth of the sun. 

Enjoy the snow
While shoveling a walkway certainly burns calories, there are more enjoyable winter activities . Build snowmen and forts, have a friendly snowball fight or play a game of tag in the snow. You’ll create fun memories with friends and family and increase your heart rate. 

Hit the gym
If you decide to join a fitness facility, ask for a trial membership to make sure the location is convenient and the equipment and programs meet your needs.   

Already have an established exercise routine? In-home equipment and exercise videos can be an option on those bad weather days. 

Remember: always check with your physician before starting a new exercise.