It’s cold outside—and windy! It might even snow, making it easy to think that spring and summer are still far away. Not so!
March 20 marks the official start of spring, but Mid-Atlantic weather is notoriously unpredictable, and temperatures can warm up earlier than expected. Add to that Daylight Saving Time beginning on March 8, with longer daylight hours, and suddenly the outdoors becomes much more appealing. Golf, pickleball, and biking will soon be calling.
So what does that have to do with now? Simply put, the clock is ticking to get ready for a more active season. While some people faithfully visit the gym or play indoor pickleball throughout the winter, it’s easy for others to become a bit less active during the colder months. The good news is that there are plenty of exercises you can do right at home that help tone your body—and they don’t cost a penny! As always, it’s recommended to check with your primary care physician before starting any new exercise routine.
There are many benefits to exercising at home. For one, it’s easy to fit into your daily schedule. Regular movement helps keep muscles and joints strong, improves mood, enhances mobility, and supports overall health. The Welbe Health website offers several helpful tips and ideas.
One of the simplest options is chair exercises, which are perfect for anyone who needs extra support. These exercises allow you to remain seated while still strengthening muscles and improving flexibility. Examples include seated marching, arm lifts, ankle rolls, and seated twists.
Another easy option is walking in place. Stay in one spot and march your legs as if you’re walking, gently swinging your arms. Set a goal of five to ten minutes at a time. You can also try hallway laps by walking back and forth along a hallway or path in your home. If you have stairs, carefully going up and down a few times can add extra steps to your routine.
Welbe Health also recommends the following exercises:
- Wall Push-Ups: Stand about an arm’s length from a wall. Place your hands on the wall and slowly bend your elbows, bringing your chest closer to the wall. Push back to the starting position. Aim for 10–15 repetitions.
- Water Bottle Lifts: Use a water bottle as a light weight. Hold it in one hand, bend your arm to bring it toward your shoulder, then lower it slowly. Switch arms and repeat 10 times on each side.
- Leg Lifts: Hold onto the back of a chair for support. Lift one leg out to the side, then lower it slowly. Repeat 10 times on each leg.
Any effective exercise routine should begin with stretching. One simple and popular stretching exercise on YouTube is called Stretch to the Sky.
Additional stretching suggestions from the Welbe Health website include:
- Neck Stretch: Sit or stand tall. Slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for 10 seconds, then switch sides.
- Shoulder Rolls: Roll your shoulders up, back, and down in a smooth motion. Complete 10 rolls in each direction.
- Hamstring Stretch: Sit on the edge of a chair and straighten one leg. Gently reach toward your toes while keeping your back straight. Hold for 10–15 seconds, then switch legs.
- Side Stretch: Reach one arm overhead and gently lean to the opposite side, feeling the stretch along your torso. Hold for 10 seconds, then switch sides.
There are many additional online resources available to help you stay active indoors during the winter months. A little effort now can make it easier—and more enjoyable—to jump into spring and summer activities when the warmer weather arrives.
By Mary Jo Tarallo, Resident Journalist
Mary Jo Tarallo spent much of her career in public relations with various non-profits and spent 40 years involved with the ski industry as a journalist, public relations director for a national trade association and as executive director of the Learn to Ski and Snowboard initiative. Prior to her ski industry involvement she worked for the Maryland International Center in Baltimore and United Way of Central Maryland. She won a Gold Award for TV programming for a United Way simulcast that starred Oprah Winfrey. She has been cited for her work by numerous organizations. Mary Jo grew up in Baltimore, attended the University of Maryland and Towson University, lived in Washington, DC for 21 years and has been a full time resident of Rehoboth Beach and Milton since May 2019.
Skip to content