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Ways to Stay in Shape During the Winter

Ways to Stay in Shape During the Winter

There’s no escaping it: winter is coming, and for many of us that means pulling a Punxsutawney Phil and symbolically going underground until the thermometer hits 70°F again in April. But just because it’s cold out and there’s snow on the ground shouldn’t mean we completely disregard the workout regimen you’ve worked so hard to create throughout the summer months. You might need to change up your routine a little bit, but you’ll be doing yourself a favor in the long run. It’s when you take month-long breaks that it becomes much harder to get back into the swing of things. If you want to stay in shape over the winter, try the following strategies.

1. Do some extra walking.

I know it’s cold out, and I know walking through dirty, slushy snow hasn’t been fun since you were seven years old. But that doesn’t mean you can’t find other ways to get some extra steps in throughout your day. Instead of taking the elevator to your apartment, take the stairs. Park farther away from your building at work; the extra minute or so in the cold won’t kill you. If you’re that worried about freezing to death, hit the mall—even if you don’t plan on buying anything. But no one will judge you if you treat yo self.

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2. Exercise at home using workout DVDs, videos, or video games.

Okay, so there are definitely going to be those days when it’s actually not safe to venture outside. And on those days, you’d much rather stay in your pajamas and read while sipping hot cocoa than get up and get active. But think about it: when you work out at home, you don’t have to spend time changing your clothes or driving to and from the gym; you can put 100% of that time into actually exercising. Walk in place while watching TV, or throw on that aerobics DVD that you got three Christmases ago that’s been collecting dust over the years. Some video games actually promote the idea of getting off your couch; put them to good use!

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3. Try some indoor sports.

Your local rec center knows the importance of staying in shape all year long. Check out any intramural leagues that may be opening up in your area. Don’t be discouraged—most of these leagues aren’t competitive, and are full of people of average ability like you who just need to a way to keep moving during the winter. Strap on your new basketball sneakers and hit the court, or get your safety goggles ready for some high-speed racquetball. You might even find a new pastime that will keep you active throughout the rest of the year!

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4. Go swimming.

There might not be anything better than diving into a warm indoor pool during the winter. Not only is swimming a great way to remind yourself of the carefree days of summer, but it also is an incredible way to stay in shape. The best part about being in a pool is it doesn’t matter if you’re swimming laps or just floating around—it’s all exercise that will benefit you in the long run.

5. Join a class or training sessions.

Just as you can join a recreational sports league, you can also find training classes at your local gym that cater to a variety of needs. Regardless of whether you’re trying to bulk up or get better cardio results, you’re bound to find something that works for you. Join a hot yoga class, or hire a personal trainer. Most gyms will offer trainers at a discounted price for new members, so take advantage of the opportunity to keep a healthy routine moving forward, or to start up a brand new individual regimen. As long as you keep moving, you’re doing yourself a favor!

Featured photo credit: Basketball Game March 27th/ 2012 / roland barnett via farm8.staticflickr.com

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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