winter exercise
Showing posts with label winter exercise. Show all posts
How to Get More Activity In
Exercise is so important, we all know that. Time and time again we've had the benefits of exercise touted out to us, lot's of studies proving that we need more activity in our day. Vast majority of people sit all day, and aren't getting nearly enough movement in their daily lives. It's been shown even those of us exercising 60 minutes a day still aren't getting enough movement if the rest of the day is spent sedentary. So how do we fix that? Here are some tips to add in a bit more movement through your day:
1. Take the Stairs:
Any chance you can get, take the stairs instead of the elevator. When you go to take a pee break use a bathroom on a different floor, it won't take that much longer but it'll get you more steps and get the heart rate up a bit.
2. A Morning Stretch Routine:
15 minutes in the morning, just 15 minutes earlier to get a good stretch routine in. Get the blood flowing, open up the area's that are tight, you will absolutely feel more alert and your body will thank you.
3. Lunch time workouts:
Most people get at least an hour for lunch everyday, that means you can easily fit in 30-45 minutes of exercise during that time (gotta leave time to actually eat). This doesn't have to be high intensity so you're going back to work super sweaty, it can be something simple like a bike ride, a yoga class, a run or even doing a strength workout.
4. Make it a Group Thing:
Find some friends who are interested in the same thing you are and do it together. I love going rock climbing with friends, it feels like a social outing more than a workout and you're more likely to not bail if people are there. It's also been really fun to start doing kickboxing with some friends!!
5. Walk to Work:
If you can obviously, or bike, or even park a bit further away. I know we don't like doing that when it's -30, I get that but on those nicer days try it out! I love walking or biking to work in the spring/summer and fall months.
6. Get a Doggo:
They need their exercise or they go bananas, so you'll have to walk more! My guy loves the park so on nice days we try to go for at least one hour, he runs, I run, we walk a bunch and have a lot of fun. Besides being couped up indoors in the winter can be depressing, so it's nice to get outside!
1. Take the Stairs:
Any chance you can get, take the stairs instead of the elevator. When you go to take a pee break use a bathroom on a different floor, it won't take that much longer but it'll get you more steps and get the heart rate up a bit.
2. A Morning Stretch Routine:
15 minutes in the morning, just 15 minutes earlier to get a good stretch routine in. Get the blood flowing, open up the area's that are tight, you will absolutely feel more alert and your body will thank you.
3. Lunch time workouts:
Most people get at least an hour for lunch everyday, that means you can easily fit in 30-45 minutes of exercise during that time (gotta leave time to actually eat). This doesn't have to be high intensity so you're going back to work super sweaty, it can be something simple like a bike ride, a yoga class, a run or even doing a strength workout.
4. Make it a Group Thing:
Find some friends who are interested in the same thing you are and do it together. I love going rock climbing with friends, it feels like a social outing more than a workout and you're more likely to not bail if people are there. It's also been really fun to start doing kickboxing with some friends!!
5. Walk to Work:
6. Get a Doggo:
They need their exercise or they go bananas, so you'll have to walk more! My guy loves the park so on nice days we try to go for at least one hour, he runs, I run, we walk a bunch and have a lot of fun. Besides being couped up indoors in the winter can be depressing, so it's nice to get outside!
Walking Away From the Winter Blues
It's that time of the year where we're all feeling a little bit down...it's cold, it's snowy and it's been grey a lot lately. After the high of Christmas, January and February are always a let down and tough to get through. Now there are lots of things that can help kick up your mood during these times but two of the best (I find) are exercise and getting some Vitamin D. Exercise releases feel-good endorphin's and it doesn't have to be high intensity. It has been scientifically proven that LOW & moderate intensity exercise can help reduce depression & anxiety symptoms, which can become even more accute in the winter months. Vitamin D also helps with these symptoms, so what better way to beat the winter blues than go out for a winter walk/run. Since Vitamin D is only absorbed through the skin you have to have some showing, perhaps not the best when it's -25 but take advantage of those warmer days and/or take a supplement.
Some tips for getting outside during the winter:
1. Set a fun playlist
2. Pick a loop/distance and set a time, this can change everytime you go or stay the same!
3. Start off slow, if you're not a winter runner start off walking
4. If you are into running it doesn't have to be high intensity 1 minute walk, 1 minute run. High intensity can actually make anxiety symptoms worse
5. Add some stairs in
6. Dress appropriately, you want to make this a pleasant experience not get frostbite!
7. Grab a friend, make it a social event or take your furry pal out too, they too can get the winter blues!
Hopefully this will leave you feeling great and like you can totally handle getting through the rest of winter!
Winter Weekend Guide
It's another chilly week in YEG and it's more than tempting to spend all weekend wrapped up in blankets and pretend the outdoors don't exist. But these cool temperatures will last another 6 months so let's try something different.
1. Bundle up and embrace the cold. Snowshoeing or cross country skiing is great exercise and you won't even notice the frigid temperatures once you've bundled up. Just make sure you're wearing wick away fabric or else that sweat will freeze and make you colder (totally defeating the purpose!)
2. Hot yoga. You're cold? Go into a nice toasty room and stretch it out, perfect cure for the winter blues! Be hot yoga is the bomb.
3. Punch something. Legit the best way to get over your frustration with the cold, punch things! Champs boxing just opened up, perfect timing to try it out.
4. Fat bikes. Hey, edmonton did just put all those bike lanes in....oooh sore spot? Rent some fat tire bikes from MEC and hit the trails, for the newbies stick to a paved trial, for those looking for more of a challenge there are ton of back trails around and in Edmonton (and most cities for that matter)
5. Go to the mountains. It's not quite as chilly there and it's so damn beautiful. Go for a small hike, explore the towns, etc.
Tips for Staying Motivated
It's officially that time of year where your motivation goes out the window, it's grey out, it's cold, it's straight up miserable. As soon as this happens all you want to do is sleep in, wrap yourself in a cozy blanket and binge watch your favorite show on Netflix. With this usually comes some questionable (albeit delicious) food choices, this can lead to a pretty viscous cycle that leaves you feeling crappy. It's important to try to avoid falling into the pitfall of feeling unmotivated during the colder months especially here where the colder months are 8 months!
1. Plan it out.
Write out your weekly schedule of when/where/how you are going to work out, it's written out and therefore more likely to happen.
2. Try something new.
For me, bouldering is a winter activity, I missed it all summer but we did more outdoor activities so I am so excited to get back into it!
3. The buddy system.
Someone waiting for you makes you way more likely to show up for it, besides it makes it a social outing and it's fun to catch up!
4. Get that Vitamin D.
Since it's gloomy/dark out we get a lot less vitamin D through sunlight and this can have a huge impact on our mood and motivation. Supplementing with Vit D is a great way to ensure these levels don't dip below ideal and can help keep you from feeling the winter blues too.
5. Eat lot's of fresh fruits and vegetables.
It's more expensive but they're so good for you, helps keep you regular and get a lot of the vitamins and minerals you need everyday.
Winter Workout Buddy
An ode to my winter workout buddy, Mr. Duke. He is my everyday workout buddy, but in the winter I find it just that much harder to go outside. Anyone who knows Duke, knows he too hates the cold, is a total baby about it. But just because it's winter doesn't mean he doesn't have energy, so we have to burn it off together by braving the elements and get outside.
Often times, this means finding a set of stairs and going up and down as many times as we can manage. Or hitting up the dog park, chasing each other, playing fetch and exploring the paths around there. I am always so grateful and happy once we've gone out, and would not get out nearly as much without this adorable guy.
So anyone thinking of getting a dog and looking at increasing their steps, definitely the best way to do it. Taking the doggo out on an adventure is my all time favourite way to max out my steps
xoJenna
Winter Fitness: Snowshoeing
Winter can be hard if you spend the months stuck indoors, not getting any vitamin D or fresh air. Its important to find something you enjoy doing and getting outside. There's so many different, varied winter activities out there to give a try so when it was lovely out this past weekend we decided to rent some snow shoes and go for a jaunt. I think in the future we're going to buy our own pair because we enjoyed it so much! It was so nice to be outside and get some exercise, and it's not very difficult
Where to Rent: Mountain Equipment Co-Op. You can rent for 1 day or a week
Where to Snow Shoe: There are several different parks and trails around every city where you can snow shoe a listing of Edmonton's here
What to bring: Water, snacks, the doggo! Duke loved bounding about in the snow and running alongside us.
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