Regular exercise is essential for a healthy body. People with diabetes, high blood pressure, obesity, or high cholesterol, as well as heart patients, usually walk or exercise daily. However, winter brings challenges for them. Mornings are often foggy, with added dust and air pollution. This can be particularly risky for elderly individuals and those with asthma or respiratory issues. Fearing the cold, many stop walking outdoors. But does that mean exercise should stop? Of course not! That’s why it’s best to exercise indoors during winter.
Types of Exercise
There are generally three types of exercise: cardiovascular, muscular, and joint stretching. Normally, joint stretching comes first, followed by muscular exercises, and finally cardiovascular exercises. However, in winter, the order should be different: first cardiovascular, then muscular, and lastly joint stretching.
- Warming up is also difficult in winter, so it’s better to start with cardiovascular exercises. These include walking, running, skipping, and cycling.
- Muscular exercises include push-ups and squats. Those who go to the gym can lift dumbbells or heavy objects—essentially, exercises that require strength expenditure.
- Stretching includes various forms of yoga.
Examples of Muscular Exercises
Leg Exercises:
Start with squats. Stand straight and lift your heels without bending your toes. Do 20 repetitions per set and complete three to four sets.
Stand straight and step your left leg forward. Bend both knees halfway down, then return to the starting position. Repeat with the right leg. One set = 15-20 reps, do three to four sets.
Push-ups:
Lie face down and place your hands on the ground beside your chest. Push your body up while keeping your chest from touching the ground when lowering. Aim for three sets.
Core Exercise:
Lie on a bench or bed and place your hands behind your head. As you inhale, arch your back slightly. Exhale and return to the starting position. One set = 5 reps, aim for four to five sets.
Aerobic Exercises:
Running or jogging requires a lot of lung capacity, and outdoor air pollution can be harmful. Instead, try spot jogging or aerobics indoors.
Those who cannot run or walk during winter can play badminton, basketball, or table tennis to break a sweat.
