We’ve got a dose of winter workout motivation that will ensure the only layers you’ll be adding this chilly season are layers of clothing! Lee-Anne Spurdens gives us the ideas.
While it’s tempting to stay under a blanket all winter long, hibernating isn’t good for your body or mind. Exercise is essential to manage your diabetes well, keep away the winter blues and build a healthy body – which also means you’ll be able to battle the winter germs better. Need some ideas to get you started? Here are seven favourite winter workouts with diabetes.
SkippingMobile, cheap and effective, this might be the most winter-friendly workout around. If it’s too cold or wet to skip outdoors, any indoor non-slippery surface will do (even in front of the TV). Skipping ups the heart rate, burns calories and strengthens muscles and bones. Start with five to 10 minutes a day.
Boot campIf a little authority is what you need to get moving, you could be a winter warrior in the making! Boot Camp SA offers “military” style boot camp classes across the country for all fitness levels.
Exercise videosIf you prefer to be drilled from the comfort (and warmth) of your living room, YouTube exercise videos are a good option. Online yoga classes are very effective – here’s one of our favourites, and all about yoga and diabetes.
Fit radioSometimes all you need to get you moving is the right music. The Fit Radio app delivers a fresh new workout soundtrack whenever you need it and is guaranteed to get you off the couch, even if all you do is dance around your living room. Which brings us to…
DancingA tonic for body and soul, the ultimate stress buster and a fun way to warm up a cold body! From ballet and ballroom to hip hop and salsa, there are adult classes available for just about every type of dance. Here’s what you need to know about dance moves and diabetes. Soon you’ll be walking taller, sitting straighter and bending down more easily.
WalkingA brisk, daily 30-minute walk can help maintain a healthy weight, strengthen bones and muscles, manage high blood pressure and heart disease, improve balance and lift your spirits. Walking is a great winter workout with diabetes – here’s all the info you need.
RunningIf you’re ready (and willing) to take your walking up a notch, why not try a local park run? These free, timed 5km runs take place every week all over the world, are open to all levels and are a great way to get the whole family moving and make new workout buddies. Find out all about trail running and diabetes here.
3 minute winter workouts with diabetes
Generate some heat on chilly winter mornings with this 3-minute blood-pumping routine:
- Jumping Jacks: Jump your feet out and sweep your arms up over your head, then jump feet together and bring arms to your side. Repeat for 60 seconds.
- Side squats: Squat as low as you can, stand up and take a step to the side. Squat down again. Repeat on the other side. Keep going for 60 seconds.
- Plank: Get into a push-up position. Bend your arms to the floor, and rest your body weight on your forearms. Your elbows should be directly beneath your shoulders, your body in a straight line from head to feet. Hold for 60 seconds.
How to motivate yourself to get off the couch
The hardest part about winter workouts with diabetes may be getting off the couch! We asked biokineticist Ilona Padayachee for some tips.
Enjoyment: This is the key to staying motivated, so make sure you enjoy whatever exercise you choose.
Goal setting: This reaffirms a sense of mission, purpose and direction. Set goals during winter to keep you motivated, and reward yourself for sticking to your exercise routine.
Variety: Change up your workout routine to prevent it from becoming boring – try different activities, train outdoors as well as in, and work out with a partner to keep things interesting.
Winter footcare for diabetics
Your toes might be in hiding over winter, but that doesn’t mean you should neglect them. Podiatrist Anette Thompson has this advice for healthy winter feet:
- Treat dry, flaky skin with an exfoliating foot scrub and a good foot and heel balm.
- Warm feet up by soaking them in warm (not hot) water for five to 10 minutes. Follow with foot balm and thick socks for extra snugness.
- Shoes with inflexible soles prevent natural bending at the ball of the foot, which can cause circulation problems. Tight shoes and a toe shape that does not match your foot shape can also limit circulation.
- Wear low-heeled shoes with flexible soles that don’t squeeze the front of your foot (this can cause inflammation of the big toes or ingrown toenails). Buy a larger size if you wear thick socks, and choose shoes with built-in cushioning – this promotes circulation under the ball of the foot.
How do you keep motivated to exercise in winter? Let us know on Diabetic South Africans, or below!