Keeping fit is a year-round commitment for everyone; however, for those who prefer outdoor exercise, finding the right winter fitness activity can be a challenge. With some foresight and planning, it’s possible to maintain fitness goals throughout the year — no matter what surprises Mother Nature has planned.
Most people have distinct preferences regarding exercise. Engaging in exercise you enjoy is more likely to create a successful plan. Answering these four questions will help define an “exercise preference profile” and a context in which to frame a “winter fit” program:
— Do you prefer individual exercise or group exercise?
— Do you prefer exercising at the gym or at home?
— Do you prefer exercising indoors or out of doors?
— Do you like to exercise?
Almost everyone, even those who do not like to exercise, can find an enjoyable way to increase their physical activity level when empowered to define physical activity in their own terms based on preference and personal comfort. Very few Americans actually enjoy exercising in a gym setting due to cost, time, and travel and feeling self-conscious in an unfamiliar setting. Most people can find some kind of physical activity enjoyable and one commonly held misconception is that physical activity means walking on a treadmill.
Joe is a 70-year-old who enjoyed getting his exercise through outdoor cycling. After a heart attack, he became my patient and successfully completed a course of cardiac rehabilitation. It was winter when he was ready to graduate to a community-based exercise program of his choosing. He acknowledged that he enjoyed exercising in a group, was comfortable going to a gym and preferred exercising outdoors. However, due to his COPD (a chronic medical condition not related to his heart attack), he was unable to tolerate exercising in cold weather. Once he determined his exercise preference profile, it became clear that joining a spin class with a few of his cycling friends was a good fit for him. He always took a bike facing the windows, and he found a class that used a large screen TV to simulate outdoor trails. This was a creative way for him to identify the parts of an exercise program that worked best for him and adapt them from an outdoor environment to an indoor environment.
As with Joe, the only thing you need to get started is a towel and a bottle of water. It is easy to learn how to track your heart rate or pulse, and there are many instructional videos teaching even the most inexperienced exerciser how to properly locate and record their heart rate before, during and after exercise. Of course, everyone should consult with their primary care physician first to make sure the exercise program they have in mind is safe for them. Below is a listing of possible indoor exercise options based on exercise preference profile.
Home exercise programs:
— Body-weight programs — app-based calisthenics
— Exercise-band programs — physical therapy-instructed or home video
— Exercise videos — streaming/download
— Simple Movements for Seniors – chair-based exercise programs
Gym-based programs:
— Community programs for seniors — Silver Sneakers
— Water aerobics — local YMCA or health association
Community-based programs:
— Faith- based fitness programs
— Onsite employee fitness programs — Zumba and yoga
— Mall walking groups
— Senior center fitness programs
A final consideration is sticking with the program. The strongest New Year’s resolutions can seem less exciting in February — especially if one is exercising on his or her own. Many people, even individual exercisers, will benefit from a personal “coach” to help keep them on track. A personal coach is someone who will check in regularly and offer moral support and words of encouragement to keep going once the initial excitement wears off and before the benefits of conditioning present themselves — usually after four to six weeks. A friend, relative or sometimes a spouse is often the easiest coach to recruit. Some tips for how to utilize the personal coach optimally are listed below:
— Tell the coach your fitness goals.
— Instruct him or her in how often you want them to check in with you.
— Determine objective measures of progress besides weight to follow together.
— Allow your coach to reward you for meeting fitness goals.
— Keep an activity calendar together so your coach is up to date and can keep you accountable.
Determining the exercise preference profile, identifying an exercise coach or buddy and checking in with your doctor are the first three steps to help translate those New Year’s resolutions into next year’s successes.
The American Heart Association recommends that adults get at least 30 minutes of moderate-intensity aerobic activity five days a week or more. This translates to at least 150 minutes of physical activity every week for adults aged 18-64. Although the most commonly given reason for not exercising is lack of time, the most recent American Time Use Survey conducted by the United States Bureau of Labor Statistics revealed that “watching TV was the leisure activity that occupied the most time (2.8 hours per day) accounting for more than half of leisure time on average.” Taking 30 minutes from TV time (or combining exercise and TV time), especially during winter months, is the easiest place to find time to become more active.
For more information and further details regarding the American College of Sports Medicine recommended guidelines, check here. And for more on the American Heart Association recommendations for physical activity in adults, click here.
More from U.S. News
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The 10 Best Exercises You Can Do for the Rest of Your Life
How to Exercise When You Can’t Get Outside originally appeared on usnews.com
