Melwyn Crasto, head coach of Skechers Go Run Club in Mumbai, India, says that cold weather not only makes us lazy but also slows down the weight loss process due to less sweat secretion. Therefore, physical training becomes even more important.
Some studies suggest that walking 7,000 - 10,000 steps a day can help improve heart health and reduce the risk of dementia and cancer.
“But even walking fewer steps can have benefits,” health coach Crasto emphasizes, explaining that this includes a brisk 45-minute walk, indoor workouts like stretching, strength training, or yoga.
Getting enough physical activity not only helps fight the winter blues, but also promotes a healthy gut, supporting overall health during the colder months.
Health coach Melwyn Crasto offers this winter indoor treadmill workout strategy to beat the cold:
Warm up and stretch
Warming up before exercise is important, especially in winter. Exercising in cold weather puts you at risk of injury and respiratory illness. Therefore, you need to warm up your body.
Speed and incline adjustment
To help your body adapt to exercising in cold weather, you can start at a low level and slowly increase the speed and incline of the treadmill.
After warming up for about 10 minutes, increase the incline of the treadmill by 15%. Do the exercise for one minute at your maximum jogging speed, then reduce the incline to zero and rest for one minute. Then, gradually increase each minute to increase your endurance according to this rule.
Walking puts less stress on your joints and works your lower body muscles. It helps improve cardiovascular health and promotes strong bones.
Maintain moisture and provide water
Even when exercising in a cold room, your body can still lose water through sweat. Make sure you drink enough water before, during, and after your workout to stay hydrated and avoid fatigue.
Listen to your body
Winter can make your body more susceptible to fatigue, so listen to how you feel and adjust your workout intensity if necessary. If you feel too tired, slow down or stop for a rest.
Do additional exercises
In addition to brisk walking or running, you can still incorporate additional exercises such as squats, lunges, or planks to strengthen your muscles and make your workout more diverse.
