New Year, New You! Stay active this winter with these easy, effective home workouts. From yoga to bodyweight exercises, these workouts boost your physical and mental health.

During the warmer months, it’s easy to stay active. When the weather is nice, you can go for a walk, swim at the local pool, or ride your bike. You can also garden in your backyard or mow the lawn.

“In the winter, you might be wary of leaving the house due to the cold or snowy weather,” said Brendan Sullivan, Director, Physical Therapy, Rehabilitation, and Sports Medicine at Chester County Hospital. “As a result, your exercise routine and health might take a hit.

What Are the Risks of Not Exercising?

Little or no exercising can lead to:

• Weight gain
• Lost muscle mass
• Fragile bones
• Weakened immune system 
• Depression and anxiety
• Health conditions, like heart disease, high blood pressure, type 2 diabetes, and certain kinds of cancer

Instead of foregoing exercise this winter, commit to staying active even when it’s cold outside. For adults, this means 150 minutes of moderate-intensity exercise each week, including 2 days of muscle-strengthening activities.

Whether you’re new to exercise or you’ve been working out for years, here are 5 ways to workout at home that are simple, inexpensive, and fun.

1. Channel Your Inner Yogi.

Whether you regularly practice yoga or you’ve never stepped foot on a yoga mat, yoga is a great way to stay active at home. It requires little to no equipment, and it offers mental and physical health benefits, including improved flexibility, muscle strength, energy, and stress relief.

To get started with yoga, you can either go through a set of your own poses or follow an online video. While a yoga mat is helpful, you can use a towel or practice on the carpet instead. However, be careful with this approach — a yoga mat keeps you from slipping during your workout.

Great beginner yoga poses include:

• Child’s Pose: Kneel on the floor, spreading your knees wider than your hips, and sit back on your heels. Point your toes together, and stretch your arms in front of you on the floor. Place your forehead on the floor. 
• Downward Dog: Begin on all fours, with your hands on the floor beneath your shoulders and your knees beneath your hips. Tuck in your toes, and bring your hips toward the ceiling. Move around to find a comfortable position for you. 
• Tree Pose: Stand with your feet hip-width apart and move all your weight to your left foot. Pick up your right foot and shift your knee outwards. Place your right foot on your left calf or just above your left knee (not on your knee). Repeat on the other side. 
• Warrior Two: While standing, place your feet four feet apart. Turn your left foot out 90 degrees and your right foot slightly in toward your body. Bend your left knee and move your arms so they’re parallel to the ground and your palms are facing down. Turn your gaze to look over your left hand. Repeat on the other side.

2. Use Your Body for Strength Training.

Who needs an expensive set of weights when you have your body to use instead? Bodyweight exercises are a convenient way to improve muscle endurance, aerobic ability, and flexibility — all without leaving the comfort of your home.

You can start with just a few moves, then work your way up to a full-body workout. Examples of bodyweight exercises include:

• Jumping Jacks
• Push Ups
• Burpees (Begin by standing, then drop into a squatted position. Kick your legs behind you into a high plank position. Lower your body to the ground, then raise back into a plank. Return to a squatted position, and jump !)
• Squats
• Lunges
• Planks
• Running or Walking in Place

3. Turn Chores into Exercise.

Combine exercise with your to-do list by turning your chores into physical activity. Not only will you get the physical and mental benefits of exercise, but you’ll also get to feel productive by checking tasks off your list.

Chores that can get you moving include:

• Vacuuming
• Mopping
• Painting a room
• Cleaning your windows

4. Get Online. 

The internet might be the cause of some sedentary behavior, but it also provides you access to a range of workout videos with just a few clicks. Use the internet for good by accessing online workout videos to spice up your exercise routine this winter.

Whether you’re looking for yoga, pilates, strength training, dance workouts, or cardio routines, a simple online search will provide you with plenty of options. Search for free options if you want to save some money. Some subscription services also offer workout videos that you can cast right on your television.

5. Invest in Basic Exercise Equipment.

If you’re willing to fork over a bit of money to improve your exercise set-up, there are some easy and inexpensive options. These can add an extra oomph to your workouts and last you for years.

Simple exercise equipment that can improve your at-home workouts include:

• A jump rope
• Adjustable dumbbells
• Resistance bands
• A yoga mat
• An exercise ball

If you want to invest a little more money, a treadmill or an indoor bike both provide great cardio benefits. While these can get pricey, there are basic versions that are more cost-friendly.

To save money, consider buying your exercise equipment used through an online marketplace or garage sale.

Staying Active This Winter and Year-Round

Before starting an exercise routine, Sullivan suggests consulting with your healthcare provider to get a physical medical examination, especially if you plan to do strenuous and vigorous physical activities.

“Going into hibernation mode this winter shouldn’t prevent you from exercising,” said Sullivan. “Physical activity is crucial for your health year-round, so try to keep your body moving this winter while being mindful of any limitations you may have.”

By incorporating simple workouts into your day, you can benefit physically and mentally from at-home workouts — until it’s time to get outside once again.

Do You Have Questions About Starting or Maintaining an Exercise Program?

• Talk to your Chester County Hospital Primary Care Provider for tips on how to stay active.
• If you’re a patient or caregiver affected by cancer, check out our yoga classes on Zoom.

Learn more at Chester County Hospital.