By Amy Campbell, M.S., R.D., C.D.E.
“Oh the weather outside is frightful, but the fire is so delightful.” If you know this song (“Let it Snow!”),
you probably would agree that curling up by a roaring fire is much more preferable to lacing up your
sneakers and going for your daily walk when the thermometer has taken a nosedive. Now that winter
is upon us, it seems to get harder and harder to motivate ourselves to be active. Part of this is due to
the cold, snowy weather, and part may be due to the shorter days. And let’s not forget that we’re in the
midst of the winter holidays – shopping, cooking, visiting family all seem to suck up what little time we
usually have, and it’s common for exercise to fall by the wayside.
Why exercise matters
If you have diabetes, no doubt it’s been drilled into you that exercise is a vital part of your treatment plan. Exercise helps with so many other things, too. It’s hard to refute all of the benefits that staying active brings. Here’s a quick rundown (in case you need a reminder). Exercise helps to:
• Control blood glucose and lower A1C levels
• Lower blood pressure
• Lower cholesterol
• Manage weight
• Improve sleep
• Improve quality of life
• Alleviate stress and depression
• Boost energy
• Brighten your mood
With so many things going for it, what’s stopping you from being active? If it truly is inclement weather,
here are a few ways to reap the benefits of exercise without having to risk frostbite, slipping on ice or
getting your sneakers wet!
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Climb stairs. Stairs don’t get enough credit for their ability to help you become more fit in a short amount of time. Climbing an average flight of stairs burns between 5 to 9 calories per minute. You’ll burn fat, tone muscles and strengthen your bones at the same time. You don’t need any special equipment to climb stairs, other than a pair of sneakers. And stairs are pretty much everywhere – at home, at work, at the library…find a flight today!
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Use DVDs and videos. Chances are you have one or two exercise videos at home. Have you ever tried them? If not, now’s the time. You can find fitness DVD’s for just about anything, including walking, yoga and Pilates. Some videos will walk you through an exercise routine using hand weights, resistance bands or just your own body weight. You can also check out videos online on YouTube, and certain television stations offer exercise programs, too. Check out your local listings.
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Get on the ball. Purchase an inflatable exercise ball (you can get one at sporting goods stores or department stores). Use the exercise ball in place of a chair when you’re sitting at your desk or table. The ball will help engage and strengthen your core muscles. Do an internet search for exercises that you can do using the ball. You can pretty much get a full body workout with an exercise ball.
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Head to the mall. Before the holiday madness starts, many malls will open their doors early to allow people to go walking. Why not join them? You’ll be indoors and you get to do some window shopping at the same time (but don’t slow your pace!).
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Get fit while watching NCIS or Downton Abbey. Why not? Using a treadmill or stationary bike is much more fun when watching your favorite shows. If you don’t have exercise equipment, no worries: march in place, use hand weights or a resistance band, or grab that exercise ball. You won’t even know you’re exercising!
Finally, if weather isn’t an issue for you, take advantage of the frosty air. Many people enjoy outdoor winter activities, whether they’re walking, skiing, snowshoeing or skating. Make sure to dress in layers, wear appropriate footwear, cover your hands and head, and stay hydrated. If you’re at risk for low blood glucose, always carry low blood glucose treatment with you (glucose tablets, glucose gel or a juice box, for example). Enjoy!
