This Easy Winter Walking Workout Plans Willt Help You Stay Fit When It's Freezing
Avoid icy winds and slippery sidewalks with two easy, effective indoor workouts — one to do at home, the other at the mall.
Set a challenging but doable weekly goal— say, walking four times in seven days, or a set number of steps. Then jot down some rewards: a post-walk latte, a new sweater, a movie night. As you hit your goal each week, treat yourself to one!
Workout #1: Power Up at Home
Get fit without leaving your house! In this workout, you alternate walking up and down the stairs with six simple but effective exercises. (You can even do this in your PJ’s — just throw on a sports bra and walking shoes.)
Warm-up: Head up and down the stairs (a flight of 10 to 15 is ideal) at a moderate pace three times.
The Workout: Pick one exercise from the ones below and do 10 reps, then walk up and down the stairs three times. Pick another exercise, do 10 reps, then climb and descend the stairs again three times. Continue alternating the exercises and stair-climbing until you’ve done all six moves.
Standing Push-Ups: Stand facing a wall, a little more than arm’s length away. Put your palms against the wall at shoulder height, bend your arms and lower yourself toward the wall, then push back to the original position. That’s one rep.
Lunges: Stand with feet hip-width apart, hands on hips and back straight. Step left foot forward, bending left knee no farther than 90 degrees. Step back. Repeat on other leg for one rep.
Marching in Place
Jumping Jacks
Knee Crossovers: Stand with feet hip-width apart. Lift left knee, bringing right elbow to meet it. Return to start; switch sides for one rep.
Squats: Stand with feet hip-width apart; bend knees and hips as if sitting in a chair. Stand up. That’s one rep.
Cool Down: Do three flights up and down the stairs one last time, at an easy pace.
No stairs? All you need is a spot in front of your TV, thanks to indoor-walking DVDs and downloads like the excellent ones by Leslie Sansone.
Workout #2: Power Up at the Mall
It’s warm. It’s dry. There’s coffee. Go ahead, grab a friend and join the throngs of walkers already taking advantage of this genius workout spot. There are water fountains and bathrooms, and many malls open early (before the stores do) for exercisers.
Warm-Up: Walk for five minutes at a comfortable pace.
The Workout: Walk briskly around the mall for 20 minutes. As you walk, do 10 jumping jacks when you pass a big department store. When you pass a kids’ clothing store, do 10 squats. A jewelry store is 20 lunges (10 on each leg). When you hit the food court, march in place 10 times, with the emphasis on raising your knees high. When you get to an empty bench, do 10 push-ups, hands on the bench.
Cool Down: Walk for five minutes at a comfortable pace.
Check to see if your mall has a walking program. Some even have guest speakers and monthly breakfasts. Or you can start your own: The Centers for Disease Control and Prevention has a handy guide.
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