If you're like many people, you probably started this year with grand intentions and high motivation to prioritize your health and fitness. But at this point, maybe you've remembered what you forgot on January 1st: it's winter, and winter poses several challenges to staying active.
If you've already started falling behind on your fitness resolutions, don't despair - we've got just what you need to get up and moving and making progress toward those goals, all without setting foot outside.
Why Trust Us?
ACTIVE.com's editorial team relies on the knowledge and experience of fitness and wellness experts, including competitive athletes, coaches, physical therapists, nutritionists, and certified trainers. This helps us ensure that the products we feature are of the highest standard. Collectively, the team has spent countless hours researching equipment, gear, and recovery tools to create the most accurate, authentic content for our readers. Customer satisfaction is also a key part of our review process, which is why we only feature highly rated products.
Start Small: Just Do One Thing
If your motivation is flagging, you feel overwhelmed, or just don't know quite how to tackle your fitness goals, try this: pick one piece of exercise gear you already own and commit to using it every other day.
Whether you have access to a treadmill or a stationary bike, a set of dumbbells, or even just a yoga mat or a flight of stairs, you have what you need to do at least one decent workout three times a week. Your current abilities, fitness level, and goals will determine what you do, at what intensity, and for how long, but remember that even easing into a workout habit with very light activity is so much better than doing nothing at all.
Now, Build on That
After you've been consistently doing those two or three workouts per week, add another piece of equipment or a different type of workout to do on the days between. If you've been climbing stairs for 15 or 20 minutes every other day, maybe grab a set of dumbbells on the days in between and create a couple of strength routines to work into the mix.
If you haven't got any other equipment, consider investing in a couple of pieces of gear - we've got tips on how to build a home gym on a budget. Getting a new piece of workout gear does wonders for motivation in the short term, and likely by the time the novelty wears off, you'll be feeling the benefits of the extra activity.
Or, instead of buying your own gear, here's a more radical idea: maybe get out of the house! As much as we might not want to, putting on clothes to go out in public and exercising with other people at a local yoga or fitness class is excellent not only for our bodies but also for our moods.
Okay, We Get It - You're Not Leaving the House!
Maybe you live in a rural area, or you can't afford the group class fees, or you really just don't want to leave the house - it's okay! You can still get something like a class experience by using free or very low-cost technology instead.
There are tons of workout apps, many with decent free versions, that can help you design, log, and track your workouts. A quick online search can help you narrow the options to those that fit your specific workout goals.
YouTube is another place to find free workout instruction and motivation, whether you want to follow along with a yoga session, push yourself with a vigorous spinning workout, or watch an experienced trainer demonstrate the proper form for a strength exercise. Just be sure to research the credentials of the people you're watching, and know that you assume any and all risk of injury when following along at home.
If you already own a VR headset, you've got a tool at your disposal for doing activities that range from fun and goofy to incredibly challenging. While most VR workout apps charge a one-time fee (with many others offering only pricier monthly subscriptions), they can still be a relatively low-cost way to mix up your indoor workouts and keep you active in winter.
Don't Discount Other Wellness Activities
Formal exercise isn't the only way to boost wellness and fitness. You can kill two birds with one stone by doing chores around the house.
Cleaning, laundry, or even cooking for as little as thirty minutes can burn anywhere from 60 to 120 calories, depending on the specific activity and your biometrics. Here's a cool online calculator based on the 2024 Compendium of Physical Activities that will show you how many calories different activities burn. And research shows that even short bouts of very light activity can be significantly beneficial for specific health markers when they break long periods of sitting.
If you want to boost your mental health, spend some time organizing and decluttering. Studies have found that people's perception of whether their home is cluttered and disorganized is strongly correlated with their sense of well-being and self-esteem.
After exercise, nutrition can have the next most significant impact on physical health, so spending the winter months planning and cooking healthier meals can pay big dividends, such as reducing the amount of calories, sugar, and fat you consume.
If you hate to cook or don't know how, as with exercise, start small: find one recipe that sounds healthy and delicious, and learn to make it. Once you've mastered that one, add another. By the time spring arrives, you might just be a regular home chef.
By implementing the above tips, we hope you'll agree that winter is the perfect time to stay healthy and active indoors.