Staying active when the weather turns cold and windy can be tough! There are several strategies that can help us stay active and healthy throughout the winter months.
According to Family and Consumer Sciences specialist, Sharolyn Jackson, the physical activity guidelines for adults are 150 minutes per week of moderate intensity activity or about 30 minutes five days of the week.
This can include a 10- to 15-minute brisk walk outdoors. Be sure that you are dressed appropriately in layers with a hat and gloves in addition to good walking shoes and a weather-appropriate coat.
Jackson also notes that kids love to be out in the snow and adults can join in for some fun activity. In addition, raking leaves or shoveling snow can definitely provide good exercise. Just be sure that you’re active without overdoing it! Muscles will be tired and a little achy after good exercise but you don’t want to work to the point of injury.
You can also get a good walk around your house or by using the bottom step of stairs to step up and down. I keep a walking pad in my office and try to use it when I will be listening in on a call or workshop.
Jackson has good ideas for indoor activity also.
“The three things you should focus on are strength, flexibility and balance,” she said. “Strengthening and stretching exercises can be pretty simple, either with specialized equipment or using body weight. You can also do arm curls with cans of vegetables while watching TV, or buy resistance bands and follow the diagrams that come with the packaging.”
Small jumps, or hops, around the home help to build bone strength. Simple hops may feel silly for adults to do, but you can be creative to do what works for you.
“For balance, simple things can help,” Jackson said. “When brushing your teeth or washing the dishes, stand on one foot. That builds strength and balance.”
She also suggested a wide-leg squat, standing up and sitting down, while watching TV or talking with family.
Be watching for program such as Stay Strong Stay Healthy and Walk With Ease across the Cottonwood Extension District in early 2026.
Keep learning. Keep showing grace and kindness!
Michelle Beran is the 4-H and Youth Development Agent for the Cottonwood District, Barton County office. For more information on this article or other 4-H Youth and Development related questions email Michelle at mberan@ksu.edu or call 620-793-1910.
