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10 Ways Home Exercise Can Help You Stay Fit This Winter

The holidays have come and gone, and we’re already deep into winter. With less time for exercise at the gym or outdoors, it can be tough to stay in shape during the cold months of the year. 

Fortunately, there are many ways to exercise at home, even if your space is limited. Here are ten great ways to stay fit over winter break. Several platforms can help you throughout this coming winter and for more information check out

Warm up properly

Getting a good warm-up going before you get into anything intense will help prevent injury and improve your overall performance in-home exercise routines. Your body is better able to perform exercises properly if it’s prepped beforehand, so take five minutes to warm up with some cardio. If you have access to an elliptical, treadmill, or stationary bike, that’s great! 

Just set it on a low setting and work your way up until you’re sweating just a bit. The same goes for stretching: If you have time to take a few more minutes at night to stretch out any kinks in your muscles, do it, it’ll help reduce soreness after workouts later.

Do plenty of cardio

Keeping your heart healthy is a good way to keep your body running smoothly. Being physically active is one of the best things you can do for yourself, and cardio is a great way to burn calories. Running, dancing, swimming, and cycling are all effective ways to boost your heart health through exercise. 

It’s important to remember that different exercises are geared toward specific goals; running improves endurance, but if you want bigger arms, swimming may be better for you. Do some research into which exercises will help you reach your fitness goals.

Do some weight training

Grab your set of dumbbells and get to work. Try different strength training techniques like supersets, compound sets, circuits, and drop sets to build more muscle. In a superset, you do two exercises at once. In a compound set, you pair two exercises that work opposing muscle groups. 

To do circuits, you’ll perform one exercise followed by a second exercise, then repeat for several sets. And if you want to challenge yourself, try drop sets. Finish one set of an exercise, then immediately perform another set with fewer reps while using heavier weights. Sounds intense? That’s because it is!

Take care of your joints and bones

While building muscle can help you lose weight, it’s not a good idea to depend solely on weights to do so. There are other ways to build strength and improve bone density, such as using resistance bands or doing bodyweight exercises like push-ups and lunges. 

Strength training helps build bones, too especially key for women after menopause. Resistance exercises also seem to reduce age-related decline in muscle mass and strength in women. So get moving!

Stretch regularly

Stretching is beneficial to our well-being. Research has shown that people who stretch daily are more flexible and can perform better than people who don’t. Stretching not only gives your body a well-deserved break from strenuous exercise, but it also alleviates muscle tension, relieves stress, and prepares you for your next workout. A few simple stretches before running will help you prepare for a workout by increasing flexibility in your muscles and preventing injury.

Eat right to stay healthy

As you get older, your metabolism slows down and it becomes harder to lose weight. One of your best weapons against gaining weight in winter is to eat more vegetables and fruits. Carrots, broccoli, pumpkin, cauliflower, and apples are all excellent low-calorie foods that can help you stay slim when you’re eating well. A serving of broccoli for instance only has about 30 calories yet it contains high levels of nutrients needed by our body.

Sleep enough so you can train again

No matter how much you’re itching to work out, always give yourself enough time for sleep. It not only allows your body to recover faster from a tough workout but also reduces stress and fatigue. So if you don’t have enough energy for exercise, it might be a good idea to hit your bed and catch up on sleep instead.

Stay warm and dry

During cold winters like these, it’s easy to get stuck in a slump of wearing warm clothes and not hitting up your favorite outdoor workout spots. Remember to keep yourself as warm and dry as possible when you exercise outside. Wear breathable layers; invest in a good pair of gloves; bring along an umbrella so you don’t get drenched if it rains, and plan your workouts for earlier in the day when it’s slightly warmer. 

Also, remember that staying hydrated is important no matter what season and especially during winter months when being out in cold weather can cause your body to lose fluids more quickly than normal. Staying well-hydrated will help protect against muscle cramps, headaches, and fatigue brought on by dehydration during workouts.

Drink plenty of water

Water helps to keep your body hydrated and flush out toxins. Staying hydrated will also help you with digestion, meaning that eating less food will be easier for you. Water doesn’t taste great and can sometimes cause gas, but it’s good for your health. Drink at least eight glasses of water each day to ensure good overall health.

Keep moving in bad weather

When you can’t get outdoors, don’t let bad weather put your health at risk. Get creative about how you can stay active when it’s too cold to go for a run or when snow prevents you from using your favorite gym equipment. 

For example, try learning a new sport or activity that doesn’t require going outside or find indoor gyms where you can work out safely. Your health should always be a top priority and staying fit during winter is no different!


Training at home isn’t for everyone. It does have its advantages, but it also comes with its set of challenges. When done correctly, training at home can keep you fit, healthy, and strong year-round. If you feel like giving it a try, your exercise options are endless but start with one or two that hit your interest so you can stay motivated.

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