If the above is not your idea of working out and staying in shape when it is cold outside then be sure to keep reading. There are a lot of other ways to keep the body running in tip top shape without having to put on every piece of clothing you own and battle the elements.
Bodyweight Circuit
This is probably the easiest thing you could do. There is no equipment to purchase and all you need is YOU! It is important to pick exercises that keep the body well rounded. Here is a nice mix of things to do. Take note that just because an exercise can be a good exercise in general, it does not mean that it is the best choice for you. If you have questions contact your physical therapist to see what would be the best option for you, especially if you have a current injury.
- Squats: It does not get much easier, or for that matter more effective than the bodyweight squat. Just bend those knees and drop down as far as you can and pop back up. Start with 10-20 of these and build your way up. If they are easy and you have them, weight can always be added.
- Push Ups: This is great to strengthen up your chest, shoulders and arms. Start with your palms flat on the floor and feet back behind you on your toes. Go down to your knees if this is too much weight. Bend the elbows and go down and then push back up. 10-20 is again usually a good starting point.
- Lunges: Start from a standing position and take a long step forward. When your foot hits, slowly bend your knees and stop just shy of the floor with your back knee. Push back up with the front leg and switch sides. Alternate sides as you go. Start at 10 and go up from there.
- Jumping Jacks: Another often missed classic. Starting in a standing position skip both feet out to the sides while you swing your arms out to the side and then all the way over head. Quickly bring both your feet back together and arms back down by your sides. Alternate between these without rest for 20+ repetitions.
- Supermans: This one will actually allow you to fly away. Okay, maybe not, but start off lying down on your stomach with arms stretched out overhead. Next lift up both your arms and legs all at the same time. Hold for 10 seconds and complete 10 reps.
As this circuit gets easy start to run through it a few times. Once you are going through it 5 times this will certainly be keeping you in pretty good shape and should be a great way to beat the cold outside.
Exercise Videos
The options here are endless. You can find any type of video you want from aerobics to yoga to pilates or even tai chi and chi gong. It doesn’t have to even be something that you spend money on, all you’ll need is time if you have access to something like YouTube that will have plenty of great resources. You can even change it up everyday and really start to find what types of things that you like.
Lifting Weights
Depending on what type of equipment you have, are willing to buy or have space for there is a lot you can do with lifting weights for resistance exercise. This is one of those that is really tough to beat for keeping in shape and avoiding injury, but you really should make sure that you learn proper form. This can be done by hiring a personal trainer or going to a physical therapist to make sure that you are using proper movement mechanics.
- Dumbbells: This is probably the best bang for your buck. You can get an adjustable pair of dumbbells or a few different sizes and do just about every movement under the sun. Great for beginners all the way through advanced exercise practitioners.
- Barbells: These are a great option, but can be more expensive and take up quite a bit of room depending on what you have available. Weight can be increased a little easier, but it is always important to note that more weight without the right form will leave you more susceptible to injury. Another good reason to talk to your PT to find out what and how to move.
- Kettlebells: These are nice to use similar to dumbbells. The can be very complex and difficult to use properly depending on the type of movements that you are doing. As always seek help if you need it.
- Bands: There is a reason we use these in our clinic a lot. The offer great resistance and take up minimal space. Plus they can offer more movement patterns than anything else on the resistance training list.
- Swiss Ball: This is not just a silly ball that people stand on (but seriously, most people should not ever try this) and it is also a great piece of equipment that if used properly can keep you in some serious shape.
Cardio Equipment
When you can’t get outside for a walk, run or nice bike ride, then here are a bunch of great options. Again, you will need to take into account the amount of space you have and how much money you want to drop, but you must still keep your health in mind to stay in shape all year long. Not falling off the wagon not only keeps you healthy, but helps you avoid injury and seeing your physical therapist.
- Treadmill: For those that love to walk and run, but don’t enjoy the cold then this will help you get your fix. Adjust the incline and you can even experience the best part, going up hills!
- Elliptical Machine: Some people prefer to go with an elliptical. This of course is your choice and it is the best choice if it is what you enjoy and will actually do.
- Stationary Bike: If you are missing your time on two wheels outside, then here is your go to. You can pick from an upright or stationary, depending on what feels best for you.
- Jump Rope: By far the cheapest option and still super effective. Besides price this also helps more than any other piece of cardio equipment by helping with balance and coordination.
- Rower: This like the jump rope will help to get the upper body involved a bit more. A fun alternative to your typical pieces of cardio equipment.
For those of you who are looking for a little more info on a current injury or how to prevent them for certain body parts then check out our homepage for Robbins Rehabilitation. By checking out these courses you will be ahead of the game when it comes to helping heal an injury or preventing any in the future.
If you are ready to get started right away then do not hesitate to give a call at 610-841-3555 and get started on the path to healing right away.
That’s all for now! Feel free to post any questions in the comments section below and if you sign up for a course you will be able to get to stay on top of all things Robbins Rehab!
