5 Winter Activities To Get Fit
Winter in Canada is here, honestly, it is easier to stay cozy than to stay active when it feels like a snowstorm outside and too cold to walk out. But before you curl up on the couch with a blanket and a hot chocolate, here are a few ways to stay fit this season. There are plenty of activities to get fit while enjoying the season.
Activity 1:
Snowshoeing
Snowshoeing is a fun winter activity anyone can try, and it is a great way to enjoy the snow while getting a good workout. Because one is walking on snow, it takes more effort than walking on regular ground. You can go at your own pace, whether it is walking, jogging, or running
Benefits:
Improves Cardiovascular Health
Snowshoeing is a great way to get our hearts pumping, which aids our body to perform better by sending more oxygen to our muscles and lungs. The more you engage in activities like this, the healthier you will be, and that could help you live a longer, and stronger life.
Workout for Your Muscles
Snowshoeing is a great building muscle, especially in the lower body. Like walking the quadriceps, hamstrings, glutes, and calves. The more hills one climbs, the more muscles one builds. In addition, the back muscles along the spine and abs help keep the body steady while snowshoeing.
Burns Calories
Snowshoeing is a great way to stay fit and burn calories. It burns more calories than walking at the same pace and time; this is due to the added weight of the snowshoes and winter clothes coupled with the resistance of the snow.
A study by Declan Connolly at the University of Vermont found that snowshoers can burn anywhere from 420 to 1,000 calories per hour, depending on how fast they go and the snow conditions. For Example, walking at 3 miles per hour, depending on how (5 km/h), burns about 350 calories in an hour.
Equipment Needed
Snowshoes: Snowshoes help distribute the body’s weight over a large surface area, preventing one from sinking too deep into the snow.
Hiking poles:
Hiking poles give extra stability and support, which is amazing for beginners. They help you push off, making snowshoeing easier.
Backpack:
Winter backpacks help carry more gear, especially extra clothing. Winter Backpack makes activities like skiing much more comfortable.
Sunglasses:
The snow can reflect a lot of sunlight, which can be tough on the eyes. It is a good idea to wear sunglasses or tinted ski goggles while snowshoeing.
Activity 2:
Jumping Rope:
Jumping rope does not need a piece of complicated equipment. You can do it at home to get the heart pumping and blood flowing. There are a couple of workout plans to follow one can follow. Simply start by jumping for 10 seconds at a time, repeating it several times, then gradually increasing until you can jump continuously for almost 10 minutes.
Benefits:
It Improves Coordination and Balance
Research shows that jumping rope regularly can help improve balance and coordination.
Jumping rope is all about timing; you need to sync with the movement of the rope while jumping. This requires coordination between the hands and feet. As we get older, we often lose some of our balance and coordination., so jumping rope is a great exercise to slow the effects of aging on our coordination and balance.
Builds Bone Density
Our bone density decreases as we age. Jumping rope may help keep our bones strong, according to the National Library of Medicine. The small impact and stress from landing after a jump help strengthen the bones.
Equipment Needed
Jump Rope:
This is the main piece of equipment. You can choose from different types of ropes. If you are doing drills, speed ropes are the best choice. If you want to make your workout harder, try using weighted ropes. And if you want to work on your timing and rhythm. Beaded ropes are a great option because you can feel and hear the beads hitting the ground as you jump.
A Mat for Shock Absorption:
Investing in a jump rope mat is necessary when training in places with hard surfaces. Jumping on concrete, brick, pavement, or tile can cause wear and tear, and a good mat can prevent your rope from breaking or fraying prematurely. A mat also helps reduce noise and vibrations during workouts
Good Shoes:
Wearing the wrong shoes can mess up your jump rope rhythm and can lead to injuries.
The right shoes should:
- Protect the feet during exercise
- Absorb shock when the feet hit the ground
- Keep the feet comfortable
Activity 3:
Yoga
Yoga can improve both the body and mind, and it is an exercise that can be done with minimal equipment. It helps us strengthen our muscles, increases our flexibility, and teaches us breathing exercises to help us relax. Yoga is a popular form of exercise worldwide and can be done in the comfort of your home at any time.
Benefits
Dr. Natalie Nervin a certified Kundalini Yoga instructor in Hollywood, California, explains that the relaxation techniques used in yoga can reduce chronic, pain, including lower back pain, arthritis, and carpal tunnel syndrome. Yoga can also help lower blood pressure and improve sleep, reducing insomnia.
Other benefits include:
Better performance in sports
Helping with weight loss
Increased flexibility
Protection against injuries
Equipment Needed
Yoga Mat:
A non-slip mat is perfect for providing cushioning, stability, and grip during practice
Comfortable Clothing:
Wearing stretchy, breathable clothing that allows free movement is essential. Leggings or athletic wear that fits comfortably is ideal.
Activity 4:
Dance
Dance workouts are a fun way to stay active. Be it any type of genre, you can find options both in-person and online. Dancing not only helps improve heart health but also increases coordination and flexibility.
When you dance, you burn calories and release endorphins, which can boost your mood and make you feel better. So, just turn up the music get into the rhythm, and move to the beat in your living room. It’s a great way to improve our health while having a good time.
Benefits
Dancing can be a great way to stay fit for people of all ages, shapes and sizes. It has an enormous range of physical and mental benefits including:
Increase aerobic fitness
Improve muscle tone and strength
Burns Calories
Improves posture
Improves cardiovascular health
Equipment Needed:
Dancing does not require much equipment, but there are a few items that can make our experience more comfortable and enjoyable, depending on the type of dance we are doing.
Basic equipment for dancing includes:
Comfortable clothing: The type that allows you to move freely, like leggings, tank tops, or athletic wear. Also, fabrics that wick away sweat.
Proper footwear: The type of shoes one needs depends on the style of dance. Sneakers can be great for hip-hop, for instance. For specific styles like ballet and jazz, proper shoes will be ideal for support and foot movement. Modern dance or contemporary dance may be done barefoot.
Music and Speaker: You’ll need music to dance, so a speaker or headphones can make your workout more fun.
Activity 5:
Shovelling Snow
Snow shoveling is an intense workout because it works almost all the major muscles.
According to the CDC, an hour of shoveling snow can burn around 532 calories. It is essentially a full-body workout and helps manage weight, reduces the risk of diseases, and improves brain health. So get your shovel and dig into the snow.
Benefits:
Shovelling snow is a calorie burner depending on the intensity, you can burn anywhere from 200 to 500 calories per hour shoveling snow.
Blood flow is increased throughout your body doing this activity, which can improve overall circulation and help regulate body temperature.
Regular snow shoveling can help tone muscles, especially in the back and legs. It’s a functional way to build strength in multiple muscle groups at once.
Shoveling snow can boost your mood and can leave you feeling a sense of accomplishment thus improving mental health.
Equipment Needed
Snow Shovel
Snow Blower
Ice Chipper
Snow Salt
Snow Boots
Winter Clothing
Winter in Canada can be tough, but that doesn’t mean you have to stay glued to the couch. Whether it’s snowshoeing, dancing, or even shoveling snow, there are plenty of ways to stay fit and enjoy the cold weather.
So, bundle up, grab your gear, and get moving! You’ll burn calories, strengthen muscles, and boost your mood—plus, you’ll have an excuse to enjoy that hot chocolate afterward.
Stay active, stay warm, and make the most of winter!
Sources:
snowshoemag.com
alps-resorts.com
health.clevelandclinic.org
www.betterhealth.vic.gov.au
National Library of Medicine
elitejumps.com
osteopathic.org