Warm, sunny fall days invite outdoor exercise, from rollerblading to running, from walks around the lake to taking a bike ride on a country lane. But what do you do when temperatures begin to drop and exercising outdoors becomes unbearable? Is joining a high-priced health club your only option?

Not necessarily, says Ryne DeVries, DC, an assistant professor at Northwestern Health Sciences University. He recommends a range of low-cost indoor activities combined with outdoor activities that you can only enjoy in the winter.

“As we get older, we lose muscle mass, so it’s important to keep resistance training to retain that mass,” Dr. DeVries says. A combination of aerobic and strength training is needed to stay in shape. Cardio workouts will strengthen your heart and lungs and workouts with weights will strengthen your muscles and bones. He recommends three to five cardio workouts per week and two to three weight training workouts.

There are many indoor activities to do during the cold weather months that provide a well-rounded workout. Some indoor aerobic/cardio activities are running or walking on a treadmill, elliptical training, stationary bike, and stair steppers. Exercise balls, resistance bands, and free weights are some strength training activities that can be done indoors.

For those who don’t own workout equipment, there are other options. “Local high schools and community centers are places that usually have facilities available for public use,” Dr. DeVries says. “Another option is using your body weight for indoor workouts by doing crunches and pushups.”

While some readjust their workout schedules to indoors when the cold temperatures roll in, many enjoy the outdoor activities the change presents. Skiing, snowboarding, snowshoeing, and sledding are all popular outdoor activities that provide both fun and exercise.

Little changes in everyday lifestyle choices can also improve health. “Take the stairs instead of the elevator; park further away from the door for extra walking; decrease television use and increase physical activities at home,” Dr. DeVries recommends.

Dr. DeVries suggests the following tips on keeping in shape indoors during the cold weather months:

• Participate in frequent exercise no matter how short in time;
• Practice good exercise habits;
• Choose exercises that you enjoy doing;
• Be consistent with your exercising habits – you don’t necessarily need expensive equipment; and
• Choose a time of day that works best for you to exercise.

Hectic schedules can make it difficult to get a workout in. Dr. DeVries emphasizes that even short periods of physical activity are better than nothing. For a 30-minute indoor workout, Dr. DeVries suggests 15 minutes of walking or running on a treadmill or in a shopping mall or large indoor space; and dividing the other 15 minutes between using an exercise ball, and strength training. “I would recommend getting an exercise ball,” says Dr. DeVries, “They’re the most versatile and cost just $20 to $30. Exercise balls also help train balance which is quickly lost as we age.”

“Change up your routine every so often to keep your workouts exciting,” Dr. DeVries emphasizes, adding that the most successful workout will be something you enjoy.

For additional resources, visit http://www.nwhealth.edu/nns, a Web site focusing on natural approaches to health and wellness hosted by Northwestern Health Sciences University.

Editor’s note: The Natural News Service is a public information program provided by Northwestern Health Sciences University. If you choose to use this release, please attribute the information accordingly. The University offers a wide array of choices in natural health care education including chiropractic, Oriental medicine, acupuncture, and massage therapy. The University has 900 students on a 25-acre campus in Bloomington, Minn.