As the colder months settle in staying active can feel like a challenge, especially when it’s too dark, wet, or frosty to exercise outdoors. For individuals on a weight loss journey whether post-surgery or using medications like Mounjaro, maintaining physical activity is crucial for achieving and sustaining your goals. Luckily, there are plenty of effective indoor exercises to keep you moving, no matter the weather.
Here are some simple yet effective routines to help you stay active indoors this winter:
Strength training is vital for building lean muscle mass, which boosts your metabolism, a key factor in maintaining and achieving weight loss.
What you’ll need:
Dumbbells, resistance bands, or even household items like water bottles or canned goods.
Example Routine:
Bodyweight squats: 3 sets of 12-15 reps.
Push-ups: Modify by doing them on your knees if needed, 3 sets of 10-12 reps.
Deadlifts with weights: Use dumbbells or heavy items, 3 sets of 10 reps.
Plank holds: Start with 20 seconds and increase over time.
For those new to exercise, low-impact cardio provides an excellent way to burn calories without placing stress on joints.
Options:
Walking in place: March with high knees or use a treadmill if you have one.
Step aerobics: Use a sturdy step or low platform for a great lower-body workout.
Seated cardio: Chair-based exercises like seated leg lifts, punches, or using resistance bands.
Yoga and Pilates are perfect for improving flexibility, balance, and core stability, which are especially beneficial after bariatric surgery.
Try this sequence:
Cat-cow stretch: Loosen your spine and improve posture.
Modified downward dog: Strengthen arms and shoulders while stretching your legs.
Glute bridges: Strengthen your core and lower back.
Child’s pose: Relax and stretch your hips and thighs.
Use Youtube videos to give you a reliable routine!
Dancing is an enjoyable way to get your heart rate up without it feeling like exercise.
Ideas:
Follow dance fitness videos on platforms like YouTube.
Try Zumba for a cardio session with a Latin twist.
Put on your favourite music and dance around your living room, it’s all about moving!
If you’re short on time, HIIT workouts are a fantastic option. These sessions alternate between short bursts of intense activity and recovery periods.
Example 15-minute routine:
Jumping jacks: 30 seconds.
Wall sit: 30 seconds.
High knees: 30 seconds.
Rest: 30 seconds.
Repeat this cycle 3-4 times.
If you have access to equipment, incorporate it into your routine:
Use a stationary bike or treadmill for steady-state cardio.
Invest in a kettlebell for strength exercises like swings and presses.
Resistance bands are versatile and great for toning muscles.
Stretching improves flexibility, prevents injury, and aids recovery and is a crucial part of exercise.
Post-workout stretches:
Hamstring stretch: Sit and reach for your toes.
Quad stretch: Hold onto a chair for balance and pull one foot towards your glutes.
Arm cross-over stretch: Stretch your shoulders and upper back.
Sticking to an indoor workout routine requires discipline, but it’s easier with structure:
Set aside a specific time each day for exercise, just as you would for outdoor activities.
Track your progress using apps or journals to stay motivated.
Celebrate small victories, like completing a week of consistent workouts.
Winter doesn’t have to derail your weight loss journey. Indoor exercise routines offer plenty of opportunities to stay active, healthy, and on track with your goals. Whether you’re focusing on strength training, cardio, or flexibility, there’s an option that fits your needs and fitness level.
Remember to discuss with your healthcare provider before starting a new exercise routine.