If piles of snow and icy roads leave you uninspired and heading to the gym, perhaps you should wake up your inner child and look for the opportunities outside. You may have to add extra layers of clothing and remember sunscreen, but the effort will leave you fresh and energized. These simple winter workouts can be done together with your friends or family or by yourself. This is a season of new beginnings, after all.
Building a snowman
If you don’t have kids at least big enough to help you, this may sound like a cheesy project. Now think of how complete such a fun workout will be – you are rolling the snow balls (pushing and engaging your shoulders, arms, legs and core), you are lifting them on top of each other (working out your back and arms), and you are stretching to look at your beautiful creation. Don’t forget the cardio effects if you do it fast enough. This workout burns 300 calories on average in an hour. So build a few snowmen and have a blast!
Cross-country skiing
These days you don’t have to go to a nearby resort to find a good space for your cross-country skiing. Most of the golf courses offer their facilities for this fun winter sport. Even with a moderate effort, you can burn up to 600 calories an hour, or if you want to make it into a tough workout, go vigorously uphill and burn up to 1200 calories. Get a group of friends together and hit the snowy road.
Sledding
Kids as young as 2 will be happy to hit some small slopes with you to sled together, or do it alone if they are older. Just remember to get the sled (as cheap as $15 at Target) and waterproof pants and jacket. It helps to have sturdy boots that would not slip, since you will have to go up the icy steps or slope to go to the top to sled down. This fun activity will burn you 500 calories an hour.
Skating
I am not a skater, since my previous attempt some 20 years ago with the hockey skates didn’t really work out well. However, there are plenty of rinks around town and the country, so this surely looks fun. Just remember to use this opportunity to really work out those legs, particularly hips, thighs and shins. Unlike running which can get tough on your knees and joints, skating is more fluid. Plus, you have to maintain your balance – carry the weight while on skates, so this workout helps you tone your pelvis, hip, and leg muscles. This is an excellent routine to exercise your quadriceps (muscles on the fronts of your thighs) best done during gliding in a tuck position. If you suffer from back pain, skating can also strengthen your lower back muscles with inline strides. But most importantly, skating is an excellent cardio winter workout that can burn you 500 calories an hour.
Shoveling snow
I realize this does not sound as fun as sledding downhill or skiing, but consider the benefits. First, it’s a whopping 450 calories burned per hour. Second, you will clean the driveway (or the nearby street if you feel adventurous) and will make it easier for you to drive and walk around. Finally, it’s a wonderful cardio workout that helps improve your oxygen levels while you are outdoors.
Snowshoeing
This is a hip workout quite a few fitness blogs are talking about recently. Barney Klecker, author of A Snowshoe Training Manual, says that snow showshoeing is a great alternative to cross country skiing and a strong workout. Snowshoe workouts build lower and upper body strength and endurance. Essentially, if you are a runner, snowshoeing is a great option to keep it up in the snowy months if you like to stay outdoors. It’s a vigorous workout that burns a whopping 560 calories an hour. According to Klecker, a 5 mile run on snowshoes is equivalent to a 10-mile road run. The technique is not difficult – very similar to roller skating, but the more effort you put into it, the more aerobic benefit you will get.
Walking with a stroller
This workout is easy if the snow tracks are padded enough for your stroller and you to make it down the road. Walking with a stroller burns 500 calories an hour, but with the addition of the snow resistance, it’s likely to be higher. Remember to bundle up the baby, get the right boots or shoes on and pick your route carefully. Avoid this on icy days and seek out the parks which may be better cleared up for this activity than your local road.
All calorie calculations for these winter workouts are based on a 150-pound person.
