Winter exercise tips

As the days draw in and temperatures drop, you may be tempted to hang up your exercise gear and hibernate.

Don’t! Stay active throughout autumn and winter to beat those seasonal blues and feel on top of the world.

And if you’re not keen on exercising outdoors, check out this 10-minute home exercise routines:

6-minute warm-up
10-minute home cardio workout
10-minute home toning workout
10-minute legs, bums and tums home workout

Stretching after exercising

If you’re looking for something less energetic, these exercises for older people are ideal if you want to improve your health, lift your mood and remain independent.
Don’t worry if you’ve not done much for a while, these exercises are easy, gentle to follow and can also be done indoors.
More energy

Regular exercise will make you feel more energetic, which should make it a little easier to get out of your warm bed on cold, dark mornings.

Your body’s defences will also benefit. There is some limited research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of coughs and colds. However, more research is needed in this area.

If the shorter days are affecting your mood, being active can improve your sense of wellbeing.

You may be tempted to eat more during the colder months. Exercising will help you manage your weight better and keep your body in shape.

Get tips on eating a healthy balanced diet and taking regular exercise to maintain a healthy body weight.
Warm up

If you’re starting a new exercise regime, don’t overdo it. Slowly build the amount of exercise you do. If you can’t manage 30 minutes in one go, break it up into 10-minute chunks.

Always warm-up for up to 10 minutes before you start. Walk at a brisk pace, or jog in order to warm your muscles.

Make sure you’re warm if you’re going outside. Wear several layers to keep the heat in.
A lot of heat escapes through your head, so consider wearing a hat as well.
Stay safe

If you’re exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.

Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable

If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.

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Choose an activity that you enjoy. Now might be the time to try something new that you can do indoors, such as:

archery
badminton
bowls
cycling
dancing
curling
fencing
fitness classes
five-a-side football
handball
judo
pilates
racketball
squash
swimming
table tennis
tai chi
yoga

You could take a long walk at the weekend or go for a bike ride. Just wrap up warm and be careful if it’s wet or icy. Get tips on walking for health.

If being outside when it’s windy, raining or snowing doesn’t appeal, rent a fitness video and try doing some exercise at home.

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