Be Well - Winter FUNderland

By Sara Grassmeyer

Wellness Coordinator

Happy First Snow of 2012, Northwest Indiana. If you are like me, you have anxiously awaited the arrival of the first snow. If you are also like me, you are wondering and planning for what you can do for fitness in such snowy conditions. Here are some options for getting your 30-minutes a day of recommended exercise during these cold, wintery days.

1.     Go play outside! Grab some friends and family and challenge each other to foot races, sledding, snow angels, snowman-making, snowball fights or anything else you can think of. Playing in the snow is like playing on the beach in sand, the resistance is greater and general movement is more challenging.

2.     Come Snowshoeing at Sunset Hill. For $5/adult participant you can join a group of people committed to getting exercise by snowshoeing around Sunset Hill Farm County Park on Saturdays from 8-9a. Are you a beginner or someone who has never snowshoed before? Great! This class is designed to introduce you to snowshoeing and challenge your heart, lungs and endurance by exploring the trails at the park. Make sure to reserve your spot in advance… space is limited!

3.     Home Fitness. Remember our Outdoor Circuit workout from a few weeks ago? Let’s adapt that to the indoors! Perform each round of these exercises twice (or more) and remember to push yourself.

Warm-up. Start with high knees, heel kicks or jumping jacks to increase your heart rate.

Squats. Grab a chair, squat down until your knees are at a 90^o angle and your bottom is barely touching the seat beneath you. Repeat ten times and make sure that you can see your toes the entire time. Not hard enough? Angle your toes at 10:00 and 2:00 and spread your knees further apart. As you raise up, squeeze your inner thighs.

Lunges. Alternating leading foot, perform stationary lunges. Keep the front knee bent at a 90^o angle and eyes looking forward. 10 lunges both legs (20 total).

Cardio Break. 20 jumping jacks, modify as necessary (low-impact version: raise your right arm and step out with your right leg, alternate).

Dips. Grab that chair again, with your fingers facing forward and bottom on the bench, step out from the bench and lower your body so your elbows are at a 90^o angle. Repeat 10 times. The closer your knees are to your body the easier, try stepping your feet all the way out so your weight is in your heels.

Pushups. Reverse your position on the bench and face your fingers forward. Lower your chest to the bench and push up. Play with your foot position, the further they are from each other, the easier this move will be. For a challenge, stack one foot on top of the other or move your hands in closer together.

Cardio Break. 1 minute football run/fast feet. Challenge yourself; this is the last cardio interval!

Core. Plank. On your knees or on your toes, lift your body so that your shoulders are above your hands. Hold this position for 30, 45 or 60 seconds. For an extra challenge, drop your knees one at a time. Still need more of a challenge? Turn that plank on one arm and balanace on your elbow and one foot.

4.     Yoga. The snow might have brought much needed peace, tranquility and downtime. Turn on your favorite yoga, pilates or tai chi dvd and find your zen.

Snow brings an opportunity for a different type of workout, I hope you try one or all of these workout ideas and continue to integrate fitness into your everyday routine.

Be Well.