Why aerobics in-home is a good idea? During the cold winter season, we often tend to avoid exercising outside. That said, winter is also a season when it is easiest to let loose such as be depressed along with the winter blues and also gaining weight. So why not incorporate aerobic exercise that you can easily do indoors to prevent such problems and spend your winter holidays with a smile!
It is easy for us to lose to the cold during the winter season and slack off on our exercise. No doubt, as the days get shorter, we find ourselves losing motivation and energy.
As the cold days continue, blood flow deteriorates, and our metabolism worsens, causing fatigue substances to accumulate and our muscles to stiffen. Hence, pressure against the blood vessels further worsens blood circulation, damaging the peripheral nerves, proving that it is bad to spend the winter season just sitting still. To get by during the winter, moving our bodies and exercising is the source of energy.
Today, we will be looking at a variety of slumps and health problems that are likely to occur during the winter and some of the aerobic exercises that we can do at home to prevent winter blues.
Aerobics In-home: Is it Quite Common? What is Winter Blues?
Experiencing tiredness, lowered mood, loss of pleasure, lethargy, and the inability to get out of bed from autumn to winter is not uncommon. This kind of seasonal depression mood change is called the winter blues. It is relatively quite common in women and young people. It is important to understand that it is different from the general state of mental depression as symptoms such as overeating and drowsiness are more likely to be seen.
In the winter, as the days become shorter, the timing of melatonin secretion, which controls our internal body clock, becomes delayed. As a result, the neurotransmitters serotonin and dopamine in the brain are reduced, making it easier to cause depression.
Although you might have thought that the feeling of not wanting to get out of bed in the morning or wanting to eat carbohydrates and sweets was due to the cold season, actually, the shorter hours of the day may be causing you to be more susceptible to getting the winter blues. Typically the winter blues naturally fade as spring approaches and the hours of the days become longer. Nevertheless, to prevent yourself from getting the winter blues, it is most effective to be exposed to as much sunlight as possible, and performing aerobic exercise is also effective as it stimulates the secretion of serotonin.
The Cause of Winter Weight Gain
Winter blues is not the only problem we face during the winter. Many hold the issue of winter weight gain.
Not only many of us cannot be as active during the winter, we also face dilemmas of feeling hungry even though we have not moved a bit and tend to overeat during the holiday events such as Christmas and New Year.
The cold winter days also affect body health severely. When our body temperature drops, energy (basal metabolism) consumption by our bodies decreases without having to do anything, which creates a negative cycle as follows; decline in the amount of energy consumed→, the surplus energy accumulates, transforming into fat → hence, making it even more difficult to move.
In addition, winter blues can trigger weight gain during the winter. The key to preventing this outcome is to exercise your body while being conscious of what you eat and how much you eat.
Aerobic exercise is essential to prevent winter blues and winter weight gain. As winter consumes more calories to maintain body temperature than summer, in theory, it is easier to lose weight in the winter with the same amount of exercise.
Nonetheless, many of us avoid going out because of the winter cold weather. Then, let us do some aerobic exercise that can be done at home and overcome the cold winter season with a smile! If we can lose weight in the process, we would be killing two birds with one stone. Here are some easy aerobic exercises.
Aerobic Step Exercise (Stepping Movement)
Step aerobic is considered the most basic aerobic exercise that can be done indoors. It is a very simple exercise that does not require much space, so it is highly recommended as it can be easily done at home. On top of that, it is very convenient as step boards can be substituted with a low-rising chair, stairs, or even a stack of magazines.
Let us begin by placing one foot on the step board then stepping up with the other foot. Step down backward from the step board with the foot you started with, then step down backward with your other foot. All you have to do is repeat this movement rhythmically. It is also a great exercise while watching TV or listening to music.
Radio Calisthenics
Without a doubt, those living in Japan may have done radio calisthenics in their elementary years. Although it is a short, simple exercise, it is a well-thought exercise that allows us to move our whole bodies, front and back, left and right, up and down. Even though it is not challenging, it is a very well-balanced aerobic exercise.
The trick is to move without exerting excessive force and to be conscious of your breathing. Once you get the hang of it, you can further enhance the effect of aerobic exercise by watching your own videos and taking notes on whether you are doing the movements properly.
Air Cycling Exercise
Air cycling is an aerobics in-home exercise that you can do while lying down.
Lying down with your back to the mat, use your elbows to raise your upper body slightly up. While looking at your stomach, go through a bicycle pedal motion by bringing one knee up towards your armpit while straightening the other leg. It is an exercise that intensively trains your abdominal muscles. Be careful not to bend your hips. Bending your hips can cause back pain, so be sure to keep your eyes focused on your stomach for a perfect crunch position.
The three simple aerobic exercises introduced here today do not make much sound, so you can freely try them even in the comforts of your own house. Please try to incorporate them into your daily life.
It is no problem if you cannot beat the cold to go outside or to the gym! Why not just take up aerobic exercise that you can easily do at home and get through the cold winter season with a healthy smile and a beautiful body! So, let’s do aerobics in-home now!