This is the minimum number of steps and some exercises you need in winter to stay fit

As winter blankets cities and towns, the prospect of maintaining an active lifestyle might seem challenging. Yet, understanding the importance of exercise cannot be stated enough. Get those minimum number of steps to start with. Here’s why.

The chilly weather “not only makes us lazy, but also slows down weight loss due to a reduction in sweating”, said Bala Krishna Reddy Dabbedi, co-founder and director, Fittr, so it becomes all the more important to work hard on your fitness.

According to Melwyn Crasto, chief track-field coach, Central Railways and head coach with Skechers Go Run Club, Mumbai, some studies suggest walking 7000 to 10,000 steps a day, as it can help improve cardiovascular health and reduce the risk of both dementia and cancer. “While achieving the target of walking 10,000 steps daily has become popular among fitness enthusiasts, even fewer steps than that can confer many benefits,” Crasto said.

This could include brisk walking for 45 minutes, indoor workouts like core exercises, strength training, or yoga. “Sufficient physical activity not only helps combat the winter blues but also promotes a healthy gut, supporting overall well-being during the colder month,” according to Crasto.

Motivating people to be in shape, Bala listed the following winter workouts to beat the chills.

In fact, before heading out, you can perform a few warm-up activities at home, you won’t feel as chilly. (Source: Freepik)

*Warm-up and stretching

Warming up before an exercise is crucial, regardless of whether it is winter. But, it becomes necessary in winter. Exercise in chilly weather puts you at a higher risk of sprains and other ailments. Warming up can reduce the risk of injuries by increasing blood flow and muscle core temperature. In fact, before heading out, you can perform a few warm-up activities at home, so you won’t feel as chilly.

*Indoor workouts

After warming up for 10 minutes, turn up the treadmill’s slope to 15 per cent or the highest setting available. Perform the exercise for one minute at your maximum endurance (a fast walking pace), then lower the incline to zero and rest for one minute. Then, work up minute-by-minute to five minutes, starting with two minutes at the highest incline and two minutes of rest.

*Brisk walking

Walking has minimal stress on your joints and works on your lower body muscles. It enhances cardiovascular fitness and encourages strong bones.

*Fartlek training

Jog steadily for 15 minutes, then perform 8 sets of 2 minutes each with a moderate effort (around 85 per cent), followed by a minute of recovery. Take a five-minute rest to jog slowly, then perform 8 repetitions of one minute at 90 per cent exertion, followed by two minutes of recovery.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.