HealthyPlusno3Jan5 - Flipbook - Page 20
Winter Workouts
Free—not freezing—ideas for winter fitness
S
now and bitter temperatures can make exercising outdoors unpleasant or
even impossible. But before you decide to take a few months off, consider
what physical therapist and performance specialist Robin Dufour has to say.
A body in motion is healthier and happier
The owner of the beFIT Company in Williamstown,
MA, Dufour says, “Physical inactivity negatively
impacts not just your physical health but also your
emotional health. Exercise is the magic pill—it’s
low risk and high reward. There is nothing else that
reduces the risk of chronic conditions like heart
disease, diabetes, anxiety, and depression while
building strength, better balance, and posture.”
Dufour appreciates that finding time and ways
to exercise can be a challenge, especially during
the winter months, but she emphasizes, “There
are ways to incorporate movement into your daily
routine that don’t require joining a gym or, in
some cases, even leaving your home.”
Three free winter workout options
“These are quick 10-minute
workouts featuring 10
movements each,” she
explains. “They cover different
muscle groups and goals like
your core, shoulders, posture,
and balance. They don’t
require any special equipment
Robin Dufour
and can be done indoors. The
idea is you squeeze one in wherever you are when
you have ten minutes. Once you’ve done one, it
becomes a little easier to find time for a second or
even a third.”
To access 30+ different video options, visit
befitcompany.com, and click on FREE RESOURCES
tab. Or look for her channel, Robin Dufour, on
YouTube.
1. 10 in 10
Recognizing that not everyone has hour-long
stretches of time to dedicate to exercise, Dufour
developed a series of free, online videos called “10
in 10.”
18 | HEALTHY+ | WINTER –SPRING 2023
2. Walking
Dufour notes that walking is one of the most
beneficial things you can do for your body. “For the
biggest benefit, mix up your walking a bit. Take
10 long strides, then resume normal pace. Reach
overhead for 10-20 paces or speed up your pace
for 10-20 paces. This variation will get your heart
rate up, stretch things out, and help strengthen
your core.” She adds, “If it’s safe to walk outside,
do it. Your body will adapt to the cold rather
quickly. Layer up to help keep heat in—a synthetic
underlayer to wick away moisture, a warm
midlayer like fleece or wool, and a light outershell