Indoor exercises for cold, winter days

Nurse and fitness instructor Rose Ann Esquibil.

Nurse and fitness instructor Rose Ann Esquibil.

As the weather gets colder, it gets harder to get off the bed every morning to exercise or change into gym clothes after work. But more than ever, we need to exercise and flex our muscles during the colder months because not only does it make our body stronger, it also makes us warmer and gives us more energy that the lack of sunlight could be stripping away from us. When we don’t have time to go to the gym or run outside, these easy exercises are ideal for our freezing muscles, even when inside the office.

“We need to exercise and
flex our muscles during cold periods because it does not only makes our body stronger against common cold diseases, it also makes us warmer and gives us more energy that 
the lack of sunlight maybe stripping away from us.”

The exercise is divided into three parts: Feet and Legs, Hands and Arms, and Torso.

Seated Leg Extension

Seated Leg Extension

Legs and feet

Seated Toe Touch Stretch
From an upright sitting position, stretch one leg and reach for your toes using your hand. Hold the position for 20 seconds and sit back straight again. Do the same for the other leg.

Seated Toe Raises
Lift your toes while keeping your sole firmly on the ground. Make sure you are sitting with your back straight.

Seated Leg Extension
With one foot on the ground, raise your other foot until your leg is parallel to the ground. Hold the position as long as you’re comfortable. Repeat using the other foot.

 

Seated Toe Touch Stretch

Seated Toe Touch Stretch

Foot Drill
Rapidly tap your feet in place continuously for 30 seconds. If you have heels on, take them off first.

High Knees and Chest Press
Using both hands, pull your legs towards your chest while bending your knees.

Assisted Side Legs Lift
Stand in front of your desk and lift your right leg to the side at a 45-degree angle, then bring the leg back down. Repeat 12 times and do the same with the other leg.

Thigh Tone
To tone inner thigh muscles, place a bottle of water between your thighs and squeeze, doing reps of 10.

Elevated Push Up

Elevated Push Up

Arms and hands

Shoulder Up
Raise your shoulder to your ear. Hold for three seconds and then release. Repeat 10 times.

Seated Swimmers
Seated on your chair, move your arms as
if you were swimming; first, do freestyle five times, followed by breaststroke and backstroke, also five times each.

Seated Side Bends
Raise your
right hand, suck your stomach in and bend to your left. The lower you bend, the tighter your left abdominal muscles will become. Do this 10 times and the switch to the other side.

Seated Russian Twist

Seated Russian Twist

Elevated Push Up
Do push ups on desks and other pieces of furniture in reps of 10.
Hand Stretches. Tense and relax the muscles in your hands by making fists, and spreading and bending your fingers. Repeat five times.

Hand Stretches

Hand Stretches

Torso

Seated Russian Twist
Sit straight up on your chair and place your right arm behind your right hip. Twist your body to the right and hold. Alternate sides.

Abdominal Stretch
Sit on the edge of your chair and stretch your arms in front of you. While keeping your back straight, contract your abdominal muscles. Relax and repeat.

Gluteal Squeezes
Tense up the muscle of your rear and hold while counting to 10. Repeat five times.

About the authorRose Ann
Rose Ann Esquibil is a fulltime nurse at Revalidation (Orthopedic) Institute. She works with cancer patients recovering from chemotherapy. She gives dance and work out lessons to kids and adults alike at the GM Bodywork at the Evenaar Community Centre in Amsterdam. She hopes to inspire people on living a healthy, active lifestyle.

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