Healthy and happy winter: 12 indoor exercises that will keep you fit and energised

Best exercises: An old-school activity, jumping ropes help burn calories and boosts cardiovascular health. Even if you don’t have a lot of space, you can get creative with your rope jumping routine (Image: Canva)

Winter cold and rising air pollution levels can often make it difficult to stay active outdoors. With the holiday season around the corner, there will be even more reasons to stay indoors, whether it’s due to festive plans, winter vacations or cold weather. However, staying indoors doesn’t have to be boring or inactive. In fact, it’s the perfect time to engage in activities that strengthen family bonding and encourage healthy living through physical activity.

Staying physically active is vital for maintaining your health. According to the Centers for Disease Control and Prevention (CDC), regular physical activity has significant health benefits, including reducing the risk of chronic conditions like heart disease, diabetes, and certain cancers. It also helps with mental health by reducing symptoms of anxiety and depression.

In fact, even moderate activities like walking or stretching can improve cardiovascular health, boost energy, and enhance mood. With the colder months setting in, staying active becomes even more important to counter the effects of winter-induced sluggishness.

Also read | Why you should lift weights: Strengthen your back with pull-ups, lower body with squats

Here’s how you can make the most of this time indoors:

• Cooking: Cooking not only serves as a fun family activity but also helps keep you warm during winter. Experimenting with healthy recipes can be a great way to bond and ensure everyone stays nourished.

• Walking: If you don’t have space for a walk in your neighbourhood, take a stroll in your backyard, balcony, or even from one room to another. Walking, no matter how small the space, is a simple way to keep your body moving.

• Jogging: Surprise! You can actually jog in one place! Set a timer and challenge a family member to a friendly competition. It’s a fun way to keep moving and add some excitement to your routine. Not only will it get your heart rate up and burn calories, but you can make it even more engaging by setting different goals, like increasing your time each day or seeing who can jog in place the longest.

• Yoga: Yoga is a great way to stay active indoors, whether you’re doing gentle stretches or more intense poses. It helps increase flexibility, strength, and mental clarity.

• Meditation: While meditation may not be physically demanding, it’s an important practice for  well-being. It reduces stress, improves focus, and improves mental health.

• Jumping rope: An old-school activity, jumping ropes help burn calories and boosts cardiovascular health. Even if you don’t have a lot of space, you can get creative with your rope jumping routine.

• Push-ups: Push-ups are a great bodyweight exercise that works your arms, chest, and core. They can be done in any room and are an effective way to stay in shape.

• Stair-climbing: If you have stairs in your home (apartment) take advantage of them! Stair-climbing is an excellent way to work your legs and improve cardiovascular fitness.

• Indoor cycling: An indoor cycling routine can give you a full-body workout. Whether you have a stationary bike or just do some cycling motions in place, it’s a great way to stay active indoors.

• Mall hopping: Take a walk around the mall on weekends. Not only will you get steps in, but you’ll also be able to do some light shopping or socialising, making it an enjoyable way to stay active.

• Dancing: Put on some music and dance around the house. Dancing is a great way to boost your mood and get your heart pumping, plus it’s a fun activity for the whole family.

• Active play indoors: Remember playing traditional Indian games like kho-kho, one-legged hop (langdi tang), four corners? These games are not only fun but also excellent for physical activity. Bring them back for some nostalgic yet effective exercise.