حافظ على لياقتك في الداخل: أفكار لتمارين شتوية يمكنك القيام بها في المنزل

You should aim for least 150 minutes of regular physical activity a week to keep your body healthy. While exercising in the elements can improve your mood and help reduce stress, it's not always easy to get outside when the weather turns cold and wet. Whether you're battling bad weather or facing mobility issues, we have some indoor workout tips to help you achieve your fitness goals.

Bodyweight workouts

Mari-Carmen Sanchez-Morris is a former nurse, and women's health and fitness coach, on the Register of Exercise Professionals (REPS), based in Leamington-Spa, UK. She suggests adding equipment-free home workouts to your daily routine to strengthen your muscles, exercise your heart, and improve your posture, mobility and balance.

"Bodyweight workouts are a great way to exercise in the winter months," she says. "They can be done anywhere, require no gym equipment, and can boost your mood and energy levels."

تمارين الضغط

القرفصاء

Lunges

Plank exercises

Mountain climbers

HIIT workouts at home

Boosting your energy and keeping your heart exercised can be challenging when you're limited to indoor spaces.

Sanchez-Morris recommends high-intensity-interval training (HIIT) as a way to combat low mood, and keep your circulation flowing.

HIIT is a time-efficient form of workout that swaps between short bursts of intense exercise and periods of rest. You can incorporate the above - or below - exercise techniques by working out for 20 seconds, resting for 10 seconds and repeating the pattern for around four minutes. After a one-minute break, repeat the process three more times. This will complete your workout for the day.

"HIIT workouts are a great way to boost endorphins and perfect for people with busy lifestyles," says Sanchez-Morris. "These quick, effective workouts can be done indoors, making them ideal for those dark, cold days when it's hard to get motivated."

Household items for exercise

If you're short on exercise equipment, using everyday household items can be a creative and impactful way to work out.

Sanchez-Morris recommends using unopened food cans - such as tinned tomatoes - or water bottles instead of dumbbells for arm exercises.

Using household items for arm exercises can be effective for the following workouts.

Bicep curls

Bicep curls target the muscles in your upper arm (biceps).

Shoulder presses

Shoulder presses target the muscles in your shoulders (deltoids).

Shoulder lateral raises

Shoulder lateral raises target the muscles on the outer part of your shoulders (side deltoids).

Triceps overhead extensions

Triceps overhead extensions target the muscles in the back of your upper arm (triceps).

Stairs and chairs

If you have some, Sanchez-Morris recommends using your stairs to help exercise your heart.

"Running or walking up and down your stairs for 10-15 minutes can help release endorphins and improve circulation," she says. "Sturdy chairs are also great for step-ups, which work your legs and core, and are great for increasing your energy levels."

Transform your workout space

It can be tough to find a motivating home workout space, especially if you have a smaller home and can't use outdoor spaces.

Sanchez-Morris says: "If you feel like you need a designated exercise space, there are still ways to do this without a spare room or home gym."

She recommends investing in a yoga mat to help you create a focused workout zone, even in a small space.

"Not only does it fit away if you need space for other things during the day - such as kids’ toys - but it also creates a grounding area for you to associate with your time to exercise," she explains. "The yoga mat will also make things more comfortable for you when doing exercises such as push-ups or yoga.”

Virtual fitness classes

Online fitness resources are widely available, from workout videos on social media and video platforms, to expert advice on healthcare websites. Many apps also provide short, effective workouts to do in the home, along with tips and guidance for creating a personalised fitness plan tailored to your specific goals, lifestyle, and schedule.

Sanchez-Morris adds that staying fit in the colder months has a range of physical and mental health benefits, particularly when it comes to managing الاضطراب العاطفي الموسمي (SAD).

"The key benefits of staying active in the winter include boosting your mood and energy levels, whilst also strengthening your immune system," she says. "This is vital for helping to keep yourself healthy during cold and flu season.

"Staying active can also help improve your sleep quality, heart health, mental clarity and make you feel less guilty about indulging in the odd festive treat."