During the winter months, you may find it very difficult to find the motivation to go to the gym. If you do not find the motivation, you can do some exercises at home. Staying active throughout the winter is very important, because it helps maintain strength and balance, in addition to that it can greatly help boost mood and energy.
Regular exercise may also improve balance and prevent slips and falls during the winter months.
Below, fitness experts suggested 6 easy indoor exercises that you can do from the comfort of your home.
1. Squat exercise on a chair
All you need for this exercise is a chair and maybe a mirror if you want to focus on improving your posture.
“Stand in front of a sturdy chair with your feet shoulder-width apart and lower your body by bending at the hips and knees as if you were going to sit,” personal trainer Michael Bates tells The Independent. Gently touch the chair with your butt without sitting down completely, then stand back up to the starting position.”
“This exercise strengthens your quadriceps, hamstrings, and glutes, and helps improve your balance and mobility,” explains Bates.
2. Wall push-ups
The push-up can be modified to suit all different abilities.
Exercise specialist Rowan Clift says: “Stand a few steps away from the wall, place your hands on it at shoulder level, and slowly push your body toward the wall and back. This exercise strengthens the muscles of the chest, shoulders, and arms, and helps build upper body strength and improve posture.” .
3. Stand on one supported leg
Try doing two repetitions of this exercise every day if you want to improve your balance.
“Stand next to a chair or wall for support, shift your weight to one foot, lift the other foot slightly off the floor, hold for 10-15 seconds, then switch legs,” says Bates. This exercise works the muscles in your legs and core, and helps improve your balance and stability.
4. Walk from heel to toes
“Walk in a straight line, with the heel of one foot directly in front of the toes of the other,” says Coach Clift. “Use a wall or table for balance if necessary. This strengthens the lower legs and torso and helps improve balance and coordination, which reduces the risk of falling.”
5. Core muscle exercises
Michael Fatika, an orthopedic consultant, says: “Lie on your back with your knees bent and take a deep breath, pushing the abdomen out. As you exhale, pull in the navel and hold this position for 3 seconds, then repeat. Your spine should remain stable, in a neutral position.”
This exercise strengthens the transverse abdominal muscles and the internal and external oblique muscles of the abdomen, and is useful for people who suffer from recurring back and neck pain.
This exercise “teaches you how to activate those muscles that support the lumbar spine. By doing these exercises on a regular basis, it will enable you to develop your rehabilitation and build back health and true strength, to maintain mobility as we age,” says Vatika.
6. Seated rowing exercise using a resistance band
“Sit on the floor with your legs extended and wrap the resistance band around your feet, holding the ends with both hands. Keep your back straight and pull the band toward your waist, pressing your shoulder blades together and then slowly return to the starting position,” says Bates. This exercise strengthens the back muscles and improves body posture.