The month of February is often associated with heart month, but according to NIH it is also peak time for sedentary activity. Which will most likely not be a surprise given temperatures in the Calhoun County area reached single digits last week. With the chilly weather and little sunlight you might not have much motivation to go outside to reach something like a 10,000 step goal. However, we have a few ideas that will get your blood pumping to keep your heart health in check!
Have a dance party
The University of Sydney conducted a study that found dance to be just as, if not more, effective than running. While there are a few spots in the area worthy of braving the cold briefly in order to cut a rug, you can make your own living room a dance floor. There are plenty of videos on YouTube for any level of mobility you may need or genre of music you would like to hear. Now is the perfect time to learn that line dance you have always wanted, or search up a low impact routine that doesn’t involve jumping.
Take the stairs
If you have access to stairs in your home or workplace, take advantage of them! Climbing stairs is a great way to get your heart rate up and strengthen your legs without having to step foot outside. Set a timer for five to ten minutes and walk up and down at a steady pace, or turn it into an interval workout by alternating between slow and quick steps. If you need to take it easy on your joints, try stepping up one stair at a time and back down with control—it’s a simple yet effective way to stay active indoors.
Try a quick bodyweight workout
No gym? No problem. A simple bodyweight workout can be done in the comfort of your own home with little to no equipment. Moves like squats, lunges, push-ups, and chair-assisted dips can get your blood pumping in just a few minutes. No need for any fancy equipment. Grab a gallon jug and canned goods for arm weights, or place a paper plate under one foot for sliding lunges. Be creative, but also careful.
Walk while you watch
If you’re catching up on your favorite TV show or watching a movie, use that time to move! Marching in place, pacing around the room, or even using a treadmill if you have one can help you stay active without feeling like you’re working out. Challenge yourself to move during commercial breaks or set a goal to hit a certain number of steps before the credits roll.
Declutter and clean with energy
Household chores might not sound like exercise, but they definitely count! Vacuuming, mopping, scrubbing, and even reorganizing your space can get your heart rate up and keep you moving. Put on your favorite playlist and turn your cleaning session into a mini workout. Up the challenge by adding in some squats while picking things up or calf raises while reaching for high shelves.
Stretch and strengthen with yoga or pilates
If high-intensity movement isn’t your style, yoga or pilates can be great for both heart health and stress relief. These low-impact activities help improve flexibility, circulation, and overall well-being. Plus, there are plenty of free online videos tailored to all levels, so you can find a routine that works for you. Whether it’s a short stretching session in the morning or a full routine before bed, incorporating mindful movement into your day is a great way to stay active during the colder months.
Even though February might not be the most motivating time to get moving, staying active is one of the best ways to support your heart health. Whether you’re dancing in your living room, power-walking during your favorite TV show, or simply adding extra movement to your day, every little bit counts. So find what works for you, have fun with it, and keep your heart happy even in the winter chill!