Although it may not feel like it just yet, the weather will change soon: the leaves will turn, temperatures will drop, and sweater weather will commence. And while many folks do enjoy the colder weather, it can make it harder to maintain your routine activities—like going to the gym. “When temperatures drop and daylight hours shorten, even the most dedicated fitness enthusiasts may skip workouts,” says health coach Victoria Repa, founder and CEO of BetterMe. “The cold season can test your discipline and motivation. To stay consistent, it’s essential to establish a sustainable and enjoyable routine that enables you to exercise regularly.”
So when stepping outside the house feels like an impossible task, we asked health and exercise experts to share some easy ways to incorporate movement around the house. Whether you prefer high-intensity workouts or gentle stretches, this list has something for everyone.
6 Exercises You Can Do Right at Home
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Gentle Movements in Bed
When you get up first thing in the morning, some gentle movement might actually help wake you up. “Bed Pilates is a great option for frosty mornings,” Repa says. “It is a gentler approach to movement that focuses on flexibility, core strength, and mobility. These exercises will help you wake up, activate your body, and start your day.” Bed-friendly gentle movement can include side-lying leg lifts, cat-cow pose, and knee to chest stretches.
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Dance Party
If you love music, then you probably love dancing—and it’s an excellent way to get moving, too. “Have a mini dance party in your living room!” suggests Pilates instructor Portia Page. “Just a few songs can lift your spirits and get your body moving.” When you have some time during your lunch break or after you log off, a quick dance party in the space of your choice can help you shake the day off.
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Chair Exercises
Chair exercises—like seated jumping jacks, sit-to-stands, and leg raises—are a great way to get moving if you prefer sitting down. “If you prefer to stay seated, look for chair workout routines,” Page suggests. “They can be effective and require minimal effort.”
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Rebounding
If you love jumping on trampolines, this one’s for you. Rebounding, or jumping on a small-sized trampoline, is an easy way to boost your endorphins while staying active. “Rebounding helps build and tone core muscles, which in turn can help improve back pain whilst being gentle on joints and muscles,” says sports massage therapist Amanda Grimm. “Even keen athletes can benefit from rebounding due to the focus on neuromuscular coordination, balance, and body awareness.”
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Posture-Focused Walks
If you struggle with poor posture or back pain, posture-focused exercises can be an excellent solution during the fall and winter. “Walk the length of a hallway with a tall spine, shoulders relaxed, and a slow, deliberate pace,” says fitness coach Matt Dustin. “It trains body awareness and reinforces alignment.” This type of exercise can also replace your daily walks as the weather grows cold.
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Stair Climbing
“Going up stairs, whether you’re walking or jogging, helps build leg strength and gets your heart rate up,” says certified personal trainer Stephen Sheehan. “Controlling your pace on the way down the stairs adds in some stability work.” If you don’t have a staircase at home, you can mimic the exercise using an aerobic stepper to reap the same benefits.
Read the original article on Real Simple