Indiana winters present challenging times for people who want to either continue working out or start working out. Temperatures drop into the teens and below, ice coats the ground, and the sun slips under the horizon by 6 p.m.
Are these obstacles? Yes, but that doesn’t mean they have to be excuses for not working out. One of the more obvious solutions is to go indoors, said David Schoch, a healthy lifestyle coordinator and trainer at the National Institute for Fitness and Sports in Indianapolis. People wanting to stay active can join a recreational basketball league, run on an indoor track or focus on weight training.
Schoch said the most important thing to consider before working out in the winter months is establishing a routine before it gets bitterly cold. That way, even if one does make the decision to take their workout regimen indoors for the winter, it’s the continuation of a practice, not the difficult beginning.
“No matter where you’re working out, you need to be immersed in a program that’s suitable to what your needs are, whether that’s weight loss or you’re trying to set the world record for a squat,” Schoch said. “You need to do something that’s suitable to you.”
Sometimes, even when exercising outdoors is preferred, the weather is simply too bad, and even getting to a gym isn’t practical. In those cases, Loren Bertocci, director of exercise and sports science at Marian University, suggested getting creative around the home. Shovel the driveway (and perhaps a neighbor’s driveway), do some bodyweight exercises such as pushups — anything to get active.
“It’s a little bit of an oversimplification, but anything is better than nothing,” Bertocci said. “The worst thing you can possibly do during this three-, four-, five-week period is eat and drink the way people often do during the holidays and combine that with doing almost nothing but sitting down.”
People used to exercising in the outdoor elements usually don’t like being forced indoors. Nancy Barton, a senior lecturer in the School of Health and Human Sciences at IUPUI and a longtime runner, understands that. For those who aren’t excited about working out inside, Barton suggested getting a group of friends or coworkers to provide accountability. Barton also said runners could sign up for a race — the 2019 OneAmerica 500 Festival Mini-Marathon is May 4 — so there’s a consistent source of motivation throughout the winter.
For those who are too stubborn to move indoors, Barton recommended a few safety tips. She said it’s good to wear reflective clothing, since winter days are shorter. Though body temperature rises during workouts, Barton said it’s important to keep skin covered to lower the risk of frostbite.
The outdoors offer other benefits that go beyond physical health. Schoch and Barton both mentioned how mental health can improve with exposure to sunlight and being outside with nature in general.
“You’re definitely going to do what you can outside when it’s warm enough because you’re going to feel a lot better when you’re able to go outside,” Schoch said.
Barton said being outside helps reduce stress and improves mood, and added that risk of depression also drops.
“It’s about feeling good and knowing that what you’re doing is something that will be good for a lifetime,” she said.
Contact staff writer Tyler Fenwick at 317-762-7853. Follow him on Twitter @Ty_Fenwick.
GET ACTIVE THIS WINTER
Reconnecting to Our Waterways encourages people to “opt outside” this winter by visiting destinations along waterways.
Central Canal
- Newfields/Canal Towpath
Fall Creek
- Millersville at Fall Creek Reserve
- Silver Fall II
- Urban Orchard
- Little Eagle Creek
- Patricia Park
Pleasant Run
- Barth Bridge
- Spruce Bridge
Pogue’s Run
- Spades Park
- Pogue’s Run Art and Nature Park
White River
- Indianapolis Art Center/Monon Bridge
- 30th Street Bridge/Riverside High School
- New York Street Bridge/Urban Wilderness Trail
