Cold-Weather Workouts

Discover free ways to stay in shape this season

Bringing yourself to exercise regularly is difficult. Work, family and social commitments get in the way. You're too tired. It makes you sore just thinking about it. And during the winter months, there's one additional excuse that often becomes the deal breaker-it's cold outside!

"Winter is definitely the most challenging time of year to stay motivated because of the weather and lack of sunlight," says Gregory Florez, a spokesman for the American Council on Exercise. But as we get older, it's more important than ever to keep the momentum going. "We lose fitness fairly quickly as adults. If you spend the spring, summer and fall months making progress, you'll lose it if you stop during winter. And that yo-yo effect can slow your metabolism."

A long break can be even more detrimental if you're trying to build muscle. "Taking even a week off means it will take about three to four weeks of work to get back to your previous level from a muscular standpoint," says Dixie Thompson, Ph.D., a fellow of the American College of Sports Medicine. "That's why it's so important to be physically active all year long."

The good news is that you don't need to brave the cold or spend a dime on equipment to get a good workout. Here's how:

Turn on the TV

Sound counterproductive? It's not-as long as you tune in to the right channel. "Lots of cable channels show workout programs," says C. David Geier Jr., M.D., a spokesman for the American Orthopaedic Society for Sports Medicine. "Or, look for free videos on the Internet."

Looking for something specific? Try your local library. If you belong to a DVD subscription service like Netflix, add workout programs to your queue and they'll be delivered to your home.

Use Your Body Weight

You don't need anything more than your body to be physically active. "You just need to get creative and look for options," Thompson says. "For resistance training, there are all kinds of exercises that use your own body weight."

Think back to your days in gym class, Geier suggests. Do push-ups, sit-ups, lunges and jumping jacks and jog in place.

Employ Household Props

If you want a boost without buying any equipment, look around your house. "Do squats with your back against the wall or incline push-ups off a sturdy chair," Geier says.
-By Shelley Flannery