One of the key ways to reduce aches and pains is to stay active, which is why the physical therapists at Orthopaedic & Spine Center often recommend that patients get outside and walk on a daily basis. Unfortunately, winter in Hamptons Roads, VA isn’t always ideal for outdoor activities.
To help you maintain a healthy lifestyle, regardless of the weather, OSC Physical Therapy recommends the following indoor winter workouts you can do at home to relax tense muscles, relieve aches and pains, and feel better overall.
Indoor Workouts Recommended by Physical Therapists
You don’t need expensive weight equipment or cardio machines to stay active during the winter. In fact, all you need for these workouts is a little bit of space to move and the motivation to stay healthy.
Cardio Training
For an at-home cardiovascular workout, try walking up and down the stairs in your house or apartment building. You can also put on some music and dance, or incorporate cardio exercises, like mountain climbers, jumping jacks, high knees and side skaters to get your heart rate up. “Aim for 150-300 minutes of moderate intensity activity each week,” recommends Dr. Sydney Van Ness, a physical therapist in Newport News.
Strength Training
Resistance bands and free weights are a relatively inexpensive option for at-home strength training, but you can also use household items, like canned goods and bottled water, or your own bodyweight to provide resistance. “Push, pull, squat, core is an easy way to design a training program at home. For example, push movements can be push-ups at the counter or chair dips. Pull movements include picking up a basket from the floor or wrapping a band around a bedpost or pinched between a door and a door frame and pulling both ends of the band towards your body. Squat movements can be sit to stands from a chair or performing a squat to a depth of your tolerance while holding on to a counter top. Core exercises include sitting unsupported with mid-section tightened then slowly raising one knee then the other or holding a push-up position at a countertop while raising one knee then the other towards your chest,” suggests OSC Physical Therapist Dr. Tom Toothaker. “Try a circuit-style workout, performing one set of one movement then quickly transitioning to the next movement. When one set of each movement has been performed, restart another round of these same exercises and repeat for 3-5 rounds.”
Balance & Flexibility Training
Pilates, yoga and tai chi are great workouts for improving flexibility and balance, as well as strength. If you’re familiar with the poses or postures, you can practice on your own, or look up how-to videos online. “You can also stream a workout and follow along with the instructor,” says Dr. Brittany Kortz with OSC Physical Therapy in Newport News. “Try to choose videos that target a variety of muscles, so that you get a good total body workout.”
Workout with a Physical Therapist in Newport News, VA
Creating an at-home workout routine can be intimidating, especially if you’re new to physical activity. If you need more help, or if pain is stopping you from getting the exercise you need this winter, contact OSC Physical Therapy in Newport News, VA. Together, we can develop a set of exercises you can perform at home without specialized equipment.