It can be hard during winter to get your weekly recommended exercise! The cold might discourage you from going to the gym or you might be on the road traveling to see family and friends without your normal workout equipment. Here is the good news – there are plenty of exercises you can do on your own from the comfort of your living room or your hotel room!
Recommended Exercise By Age Group
Even in the winter you should still aim to get your recommended amount of exercise! So you know what that is, we’ve put together a quick list below thanks to information from the Center for Disease Control and Prevention:
- Children and adolescents ages 6 through 17 years should do 1 hour or more of moderate-to-vigorous physical activity daily.
- For substantial health benefits, adults should do at least 2 hours and 30 minutes to 5 hours a week of moderate-intensity, or 1 hour and 15 minutes to 2 hours and 30 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
- Women should do at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week during pregnancy and the postpartum period.
No Equipment Necessary, Home Workouts
Below you can find a list of exercises that don’t require any equipment other than your own body! All you have to do is pick your home workout and go for it!
- 30-minute Indoor Workout: This workout includes a quick warm-up followed by five bodyweight moves (Crunches, Mountain Climbers, Push Ups, Lunges, and Supermans). Click here to view this workout.
- Beginner Body Weight Circuit Workout | Nerd Fitness: If you’re just starting to workout, this could be the right home workout for you! Learn from popular YouTuber Nerd Fitness by clicking here.
- Printable Bodyweight Workouts: PopSugar offers 13 workouts like this HIIT or this Tabata workout you can print and do wherever you have the space. If you don’t know what HIIT or Tabata means, don’t worry! They have the instructions for each workout. Click here to view the full 13 workouts.
- 50 Bodyweight Exercises: If you would rather put your own custom workout together, you can click here to check out 50 different bodyweight exercises!
- Runtastic | 6 At-Home Workouts: Runtastic has six follow-along, video workouts that range from “Good Morning Energizing Workout”, “7-Minute Total body Fat Burning Workout”, and more. Click here to see them.
- Fitness Blender Kids Workout: 25 Minute Fun Workout at Home: This 25 minute video runs through three different games and can help burn off extra energy, increase bone density, balance, endurance, and even strength. Click here to watch!
Questions about your health and exercise?
As a primary care provider, we would be happy to talk to you about your health and your ability to exercise. As you have probably heard before, you should talk to a medical provider before beginning a new workout program. If you’d like assistance with your weight, health, or thoughts about exercise, you can make an appointment with one of our providers by calling (800) 321-5043.
