Its important to get moving again in January but for most people, January is not the ideal month for getting back into exercise. The days can be wet and wild, the evenings still quite short and the dark still creeps in far too early. Its hard to get outside to play with the children, or hop on your bike for a leisurely cycle along the green/blue ways.
After a busy December running around shopping, cooking, over eating and socialising, it can be tempting to stay in by the fire and relax for the month of January. However this could be to the detriment of your health, a month without exercise can lead to muscle loss, decreased motivation, weight increase and low mood.
In order to stop you from slipping into bad habits, we have compiled a list of eight easy ways to get moving again in January.
Take The Stairs
Many shopping centres, car parks and work spaces are multiple floors high, why not take the stairs instead of an escalator or elevator? Its a great way to include some aerobic exercise into your day, and can be quicker than waiting for the elevator.
Gardening
When you think of gardening you probably think of spring time planting or seeing the fruits of your labour in summer, rarely will you think of January. However, by planning ahead now you can save yourself a lot of hard work by starting digging, trimming, planting and composting. You will be thank yourself in the spring.
Clean the House
Often when the weather picks up and the sun starts to shine through the windows we start to see the improvements that need to be made to the house, and so beings the Spring Clean. Why wait? Those January days when it is too wet or windy to safely get outside is a great time to start organising the house. You don’t need to get it all done in one day, spread it out and pick one or two tasks per day. Not only will this get you moving, it can also be a mood booster for the clutter to be put away and to see the progress you are making.
Walk the Dog
When it is dark, wet and dreary the last thing we want to do is go outside for a walk, your pet on the other hand does want to get out for exercise. Depending on the breed of dog, they need anything between 30 minutes to 2 hours of exercise per day. You should aim to take them for at least a 30 minute walk per day, and at least one longer walk per week.
Cycle Where Suitable
While we may not have the greatest infrastructure when it comes to cycle paths, it might be worth considering cycling to work where possible. This not only gets the body moving, it also saves you money on diesel and wear and tear. Make it a habit to get the kids up a little earlier on school days and then cycle to school with them. This gets the whole family moving again in January and hopefully that will lead to a habit that is a great way to spend time together and to also improve your health.
Park Further Away
Parking a few streets away from where you work can add ten minutes of exercise into your day without too much effort. Its important to plan properly to ensure that you are safe coming to and leaving work, so park in a brightly lit area that is not isolated. Have an umbrella handy in case it rains unexpectedly, this is Ireland after all.
Walk at Lunchtime
Sitting inside at a desk for 8 hours a day isn’t great no matter what time of year it is, but especially during the winter months when it is dark coming and going from work. A quick walk at lunch time can boost your mood, help you take in some Vitamin D and also help to regulate your sleep. A quick lunch followed by a brisk walk can be a great way to get you moving and can also help you to concentrate more at work for the evening.
Add some Exercise into your Daily Routine
Whether you are at home or work, you can take short one minute breaks to stretch yourself out and do some exercises. No equipment is needed, you can simply use your own body weight to do some basic weight training. Brushing your teeth in the morning and evening, add in a wall sit for those two minutes? Waiting for dinner to cook or for an email to come through, use a table or chair to do some triceps dips. Its free, easy to add into your day and a great way to build strength. Here are some examples of body weight exercises.
Hopefully with these tips you can find some easy and fun ways to get moving again in January. If you feel you need some help to get started, you can contact us here to make an appointment with our physiotherapists to get you on the right track.