Frosty Fitness: Creative Ways to Stay Active When It's Chilly Outside
If you’re taking a GLP-1 medication, chances are you’ve heard how important it is to incorporate movement to maintain your muscle mass as you lose weight. It’s a great time to think about how to move more - this is the time of year when many of us make commitments (AKA resolutions) to get more exercise! However, depending on the winter weather where you live, you may not want to be outside in frigid temps. Getting more movement indoors might feel impossible (can’t we just hibernate?!), but there are many practical ways to increase your movement without leaving the comfort of your home.
Focus on Functional Movement
It's important to start small, especially if you are new to exercise. Consider how motivated you are and what your current activity level is like. Use this insight to decide on one small thing you could incorporate into your day and build from there! One helpful way to get started is by stacking functional movement with something you already do. Let’s take a look at some ideas below:
Stand while doing laundry with your basket on the floor. Squat each time you pick up the next item of clothing to fold.
Do jumping jacks while you wait for your meal to heat up in the microwave.
Hold a plank against your kitchen counter while the coffee brews.
Run in place or do squats during each commercial break.
Walk or jog up and down the stairs an extra time whenever you need to go up or down.
Turn on some music and dance as you clean the kitchen.
Want to get out of the house? Head to your local mall and walk the hallways!
Incorporate Bodyweight Strength Training
Strength training is essential for maintaining muscle mass as you lose weight. You don’t need to have a full gym setup at home to do this! Here are a few simple moves you can do without any equipment:
Bodyweight squats: Great for your legs and glutes!
Push-ups: These work your chest, arms, and core. To start, try leaning against a wall and pushing yourself away.
Tricep dips: Use a sturdy chair or low table to work your triceps
Lunges: Excellent for balance, flexibility, and leg strength
Ready for more? Consider using things you have around the home, such as a couple of soup cans, as dumbbells.
Even a minute or two of bodyweight exercises a day can make a big impact!
Make It a Family or Group Activity
If you're not alone at home, get the whole family involved! There are many ways your group can get moving together, here are a few ideas:
Set up a quick family dance-off or a 5-minute living room clean-up challenge.
Compete in an obstacle course set up in your space.
Take advantage of active video games like Nintendo Sports or Ring Fit for some competitive, fun movement!
Utilize kids’ toys, such as a small trampoline or jump rope, for rebounding fun.
Movement with others makes it more fun and helps keep you accountable. Plus, it’s a great way to spend quality time together and inspire healthy habits in those around you.
Take Advantage of Technology
Use fitness apps or YouTube videos to guide you through indoor workouts. Many free or affordable resources are available to keep you motivated, whether it’s a yoga session, a HIIT workout, or a low-impact aerobics class. Active video games (as mentioned above) or Virtual Reality (VR) technology is another great way to move your body.
You can also use technology as a prompt to get you going. Set reminders on your phone to take a break and move every hour - perfect for those long, sedentary, work-from-home days!
Getting Started
A challenge with adding more movement at home is actually doing it. It’s easy to let other valid to-do list items take priority. Intentionally choosing what you want to do and then choosing a time and place gives you more structure to move forward. In his book Tiny Habits, BJ Fogg lays out a few helpful steps to help us get started building habits.
Start Small: Think of something so ridiculously easy you could do it with little to no motivation.
Habit Stack: Add functional movement to a habit you already do regularly. For example, “After I turn on the coffee maker, I will do three squats.”
Create a Habit Recipe: “After I do [Established Habit], I will do [New Habit].”
Celebrate your consistency: Give yourself a pat on the back - you’re forming a new habit!
Stay Consistent, Not Perfect
It’s important to be consistent with movement, but you don’t have to be perfect. Some days might be better than others, and that's okay. Celebrate small wins, whether it’s simply standing more during the day or adding an extra set of squats. Over time, these small changes will enhance your progress with GLP-1 medication!
