Design a Winning Indoor Workout

Don’t let bad weather spoil a healthy exercise routine. Instead, bring your exercises inside.

Indoor Aerobic Activities

Aerobic exercise helps your heart and lungs. Do moderate-intensity aerobic exercise for at least 150 minutes every week—30 minutes a day, five times a week is an easy goal to remember. Here are some ways to do aerobic activity inside:

  • Follow along with an exercise DVD or online video.
  • Dance to upbeat music.
  • Go up and down the stairs.
  • Take a swim, walk at a mall, or work out at a community center.
  • Speed up your vacuuming, bathroom cleaning, and kitchen cleaning.

Strengthen Your Routine

Strength training helps your bones and muscles. Do strength-training exercises at least two days a week. You can bring strength training indoors, too:

  • Begin with soup cans or light dumbbells. Start with weights you can lift eight to 12 times in a row. When you can do more than 12 reps, move up to a slightly heavier weight.
  • Do push-ups.
  • Try pulling on resistance bands.
  • Learn to use the weight machines at a community center.

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Don’t Forget to Stretch

Stretching keeps your muscles flexible and helps prevent injuries. Stretch after you do your regularly scheduled strength and aerobic activities. Here’s how to do it inside:

  • Learn yoga or tai chi from a video, book, or class.
  • Lift your arms toward the ceiling and stretch. You can find other good stretches online.
  • Hold the stretch for 10 to 30 seconds and repeat every stretch three to five times.

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