No gym? No problem: 10 ways to exercise indoors - WFXS, MyFoxWausau - News and Weather for Wausau, WI

By Jenilee Matz, MPH, Staff Writer, myOptumHealth
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Winter's plummeting temperatures and shorter days can compel even the most dedicated fitness enthusiast to just "skip it." Short of joining a health club, many people find themselves at a loss for how to stay active during the colder months.

You don't have to sign up for a gym or abandon your healthy habits just because of the weather. You just need to make some tweaks to your current fitness routine. These workout tips are great for beginners, too. Make sure to check with your doctor before you start an exercise program.

Your indoor workout plan

At home:

1.  Bring the gym home. Consider getting home exercise equipment. It doesn't have to be a big-ticket item like a treadmill or a stationary bike. Those are great options, though. Free weights, resistance bands, a stability ball and a jump rope are all you need for a total body workout. There are plenty of videos that demonstrate proper strength training form online.

2.  Combine exercise and TV time. Do sit-ups, push-ups, jumping jacks or lunges during commercial breaks of your favorite TV shows. Better yet, rent a yoga or aerobics DVD and follow along with the program.

3.  Get in bursts of movement. Work in exercise while you're doing something else. Do squats while you brush your teeth. Pace around your house while talking on the phone.

4.  Clean the house. Keep in mind that any physical activity, including cleaning, counts as exercise. Turn up the radio and scrub the kitchen floor or vacuum.

At work:

1.  Take a break. Walk the halls of your office building during lunch.

2.  Step it up. Use the stairs instead of the elevator. Traipse up and down the stairs a few times during breaks.

3.  Talk face-to-face. Walk over to your co-worker's desk to talk to her instead of sending an e-mail or using the phone.

4.  Get six-pack abs while you work. Tighten and release your abs to tone them while you're sitting at your desk.

Other options:

1.  Walk the mall. If you enjoy walking, take your outdoor track workout indoors to a shopping mall. Walk the length of the mall back and forth to get in 30 minutes. You'll feel safer and you'll have a dry, warm environment to enjoy.

2.  Make waves. Try a water workout at an indoor pool. Local community centers and colleges often have indoor pools that you can use for a small fee. Water aerobics and swimming are great exercise.

Add it up
The 2008 Physical Activity Guidelines for Americans says adults need to be moderately active (such as walking or water aerobics) for at least two hours and 30 minutes a week to improve their health. Or, one hour and 15 minutes of vigorous activity (such as running or swimming fast) yields the same benefits.

Mix it up
Don't let the 2.5-hour figure overwhelm you. Break it up to suit your needs. Here are some ways to meet the guideline:

- Walk for 30 minutes during your lunch break three times a week, do push-ups and sit-ups a few nights a week and clean your house one day during the weekend.

- Walk the mall for a half hour on Saturday and Sunday, trek up and down the stairs for 10 minutes most workdays and do an hour workout DVD one night.

- Swim fast laps for a half hour three times a week and do lunges and push-ups a couple nights a week for the added toning benefit.

* Centers for Disease Control and Prevention. How much physical activity do adults need? Accessed: 11/16/2009

* Weight-control Information Network. Active at any size. Accessed: 11/16/2009

* American Heart Association. Physical activity in daily life. Accessed: 11/16/2009