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In winter, people are more likely to skip walks due to the cold, early twilight, and slippery roads, which can lead to decreased physical activity and weight gain. However, specialists assure that even 5–10 minutes of movement several times a day are beneficial, and a full workout can be replaced by ordinary household chores.
EgészségKalauz writes about this.
With the onset of cold weather, maintaining the usual level of physical activity becomes harder. After work outdoors it gets dark, sidewalks may be covered with ice, and the desire to stay at home often wins over plans to take a walk.
However, to maintain movement activity it is not necessary to visit a gym or go out into the cold. Aaron Baggish, Professor of Medicine at the University of Lausanne, advises using even small opportunities for movement throughout the day.
The simplest way is to walk around your own apartment. Find the longest free route between rooms or use the hallway.
The specialist recommends setting a certain duration of a walk or a number of steps and start moving. Even 20–30 minutes of walking at home can become an alternative to a usual walk outside.
To prevent the activity from getting boring, you can listen to music, watch your favorite show, or talk on the phone. This helps make movement a natural part of everyday life.
Another accessible option is walking stairs. According to physical therapist Katherine Hagan Wargo of the University of Pittsburgh Medical Center, climbing stairs can provide a noticeable physical workout.
It is worth starting with a small number of climbs. If one climb and descent seem challenging, that is enough for the first session, and gradually the load can be increased.
The main thing is not to try to exhaust yourself immediately. Physical activity should match a person’s current capabilities, especially if they have been active little before.
A useful way to stay active can be seasonal housework. Raking fallen leaves or clearing snow engages arm, leg, and abdominal muscles.
At the same time, cleaning snow requires special caution. Such exertion can be significant for the cardiovascular system and is associated with a risk of heart attacks.
People who are not used to physical work are advised not to clean the entire area at once. It is better to divide tasks into several shorter stages, and if there are doubts about health, consult a doctor.
If the apartment is too small for walking, a large shopping mall can be an alternative. They have long covered corridors where you can walk regardless of temperature and precipitation.
It is especially convenient to go there during times when there are few visitors. In large shopping centers you can cover a significant distance and also use the stairs.
Similar opportunities are offered by large grocery stores. Even a few extra passes between product aisles help increase the number of daily steps.
For people with mobility difficulties, a shopping cart can serve as an additional support. According to specialists, this allows some visitors to walk for 20 minutes indoors.
Another way to stay active is dancing at home. Katherine Hagan Wargo recommends turning on your favorite music and moving for a few minutes.
You do not need to set aside special time for training. You can dance while water is boiling or lunch is being prepared.
Dancing of moderate intensity can positively affect the cardiovascular system and mood. It is also suitable for people who find it difficult to regularly perform traditional exercises.
Experts recommend not waiting for the desire to move to appear, but planning short breaks in advance. For example, set a reminder on your phone or stand up after every work meeting.
During such breaks you do not have to walk. It is enough to do a few squats, jump rope, or choose another accessible physical activity.
Do not avoid outdoor walks in winter either. Aaron Baggish explains that cold weather in itself is not a reason to skip walking if you dress appropriately.
Slippery sidewalks and black ice pose a much greater danger. Therefore, it is worth choosing footwear with good grip and, if possible, walking during daylight hours.
People who have balance problems or a higher risk of falling can use trekking poles. Experts say they help maintain stability and additionally engage the upper body muscles.
To maintain health, the World Health Organization recommends adults do at least 150–300 minutes of moderate-intensity aerobic activity per week. However, you do not need to perform the entire amount of exercise in one long workout.
Physical activity can be distributed into short sessions throughout the day. A morning walk, a few minutes of stair climbing, and evening dancing can complement each other.
Even 5–10 minutes of movement matter, especially for those who spend most of the day sitting. US Centers for Disease Control and Prevention emphasize that short periods of activity also benefit health.
As fitness improves, the duration and intensity of exercises can be gradually increased. For this, it is not necessary to change the whole daily routine — short sessions can be combined with everyday tasks.
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