When it’s cold outside, it’s easy to get caught up in binge-watching your favorite shows instead of working out. But based on the updated list of physical activity guidelines for Americans from the Department of Health and Human Services, you can even use commercial breaks to stay active. The new guidelines state that all movement matters, which makes it even easier to exercise, burn some calories and get your heart rate up.
Staying active in winter will not only keep your muscles stronger, but it will help you decrease your risk for heart disease and other chronic conditions. And contrary to popular belief, you don’t have to spend hours in the gym to accomplish your goals. Studies show a little bit of exercise can go a long way.
So, we put together a “commercial break fitness routine” you can use to keep moving all winter long. These exercises are in line with the physical activity guidelines for Americans and are designed to help you stay active during commercials or between episodes of your favorite shows.
As you can see, the updated physical activity guidelines for Americans makes it easier to reach your goals. The key is getting regular exercise or working in enough movement that adds up to about 30 minutes each day. If you don’t have a home gym these exercises are a good place to start.
If you want to stay active in the winter you can get by without spending lots of money and time on fitness classes. Just turn your living room into your own personal exercise space by finding a good exercise video (even on Youtube) and get to work.
And if you like yoga, you can even avoid the hassle of going out into the cold for a class by finding free yoga and other workout videos on Youtube. Here are three to get you started:
The updated physical activity guidelines for Americans state any movement that gets your heart rate up, even just a little bit, is beneficial. So if your indoor exercise routine is becoming monotonous, you can use warmer winter days for things like:
The new message is you can dramatically improve your health just by moving — anytime, anywhere, and by any means that gets you active. Talk to your doctor before starting any exercise routine, but It doesn’t take much to get moving. The hardest part is committing to a plan and sticking with it.
For more information on the updated physical activity guidelines for Americans, check out our guide “Physical Activity Guidelines for Americans.” Inside you’ll find more ways to ease yourself into an exercise routine and how hard you should be working out to see results.