7 Genius Ways to Stay Active Indoors on Cold Days

When winter's chill sets in across North Carolina and South Carolina, it's easy to let fitness routines slide. But staying active indoors is not only possible—it's enjoyable! 

Physician’s Plan can help guide you in the right direction to achieving your New Year's goals at home. Here are seven creative ways to keep moving, no matter how cold it gets outside.

1. Cozy Cardio: Your Living Room Workout Haven

Utilize your living room as a personal cardio space. No need for fancy equipment; simple movements can get your heart pumping.

• Jog in place, do jumping jacks, or have a spontaneous dance session to your favorite tunes. Not only will you get your heart pumping, but cardio exercises are great for burning calories and boosting metabolism, which is crucial for weight loss.
• Stream free workout videos on platforms like YouTube for guided routines, such as the workout channel run by Caroline Girvan or other guided cardio sessions.
• Did you know? Cardio exercises not only burn calories but also keep you warm naturally. According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week to promote overall health and effective weight management.

2. Strength Training with Household Items

You don't need a gym to build strength. Everyday household items can serve as effective workout tools.

• Use water bottles, canned goods, or gallon jugs as weights for effective arm exercises like bicep curls or overhead presses. Strength training helps build muscle, which in turn increases your resting metabolic rate-helping you burn more calories, even when resting.
• Focus on bodyweight exercises like squats, push-ups, planks, and lunges. Short, focused sessions of 10 to 15 minutes can be highly effective. Strength training helps increase muscle mass and boost metabolism, aiding in weight management.
• Strength exercises are key to reducing fat, toning muscles, and supporting sustainable weight loss. Pair this with balanced nutrition for optimal results. 

If you need more advice on strength training and weight loss, we recommend visiting our blog.

3. Roll Out the Yoga Mat

Yoga offers a low-impact way to stay active and improve flexibility. Pairing yoga with skin-rejuvenating treatments can enhance your overall sense of wellness and help that New Year glow set in. 

• Follow beginner-friendly yoga classes online or through apps like DownDog 
• If you don't have a mat, a carpet or towel works just fine.
• Regular yoga practice can reduce stress and enhance overall well-being. Studies have shown that yoga can decrease stress and anxiety levels, improving mental health.

4. Turn Household Chores into a Workout

Household chores can double as physical activity, helping you stay active while keeping your home tidy.

• Activities like vacuuming, mopping, or scrubbing floors can burn calories.
• Play upbeat music to make chores more enjoyable and energetic.
• Setting time-based goals can increase the intensity and effectiveness of these tasks. Engaging in regular household chores has been associated with better physical health and increased activity levels.

5. Play Fitness Games

Gamify your workouts to make exercise fun and engaging.

• Utilize fitness apps or interactive video games that encourage physical movement. A classic dance game that makes you feel like you got in a workout are the Just Dance games, known for their pop music choices and fast paced dances. 
• Traditional games like Twister or an energetic game of charades can also get you moving.
• Involving family or roommates adds a social element, increasing motivation. Active video games have been shown to improve physical activity levels and can be a fun way to exercise indoors.

6. Create a Mini Circuit Training Routine

Circuit training combines different exercises for a comprehensive workout.

• Select 3–5 exercises (e.g., sit-ups, push-ups, squats, planks).
• Perform each for 30 seconds, resting for 10 seconds between exercises.
• Repeat the circuit 2–3 times to build endurance and strength. Circuit training can improve cardiovascular fitness and muscular strength simultaneously.

Need support on your wellness journey? Find a location near you in North Carolina or South Carolina or contact us. 

7. Learn a New Dance Routine

Dancing is an enjoyable way to stay active and boost your mood.

• Follow tutorials for popular dance routines on platforms like YouTube.
• Join virtual dance classes in styles like salsa, hip-hop, or Zumba.
• Dancing provides a full-body workout and can improve coordination and balance. Regular dancing has been linked to improved heart health and increased cognitive function.

Stay Warm, Stay Active!

Cold days don't have to lead to inactivity. By incorporating these seven strategies, you can maintain your fitness routine indoors throughout the winter months. Staying active not only benefits your physical health but also enhances your mood and energy levels.

At Physicians Plan, we're dedicated to supporting your wellness journey year-round. Whether you're interested in weight loss programs or med spa services, our team is here to help you achieve your health goals.