winterAs a native Oregonian, I am no stranger to long bouts of rain and months without seeing the sun (slight sarcasm, but really, it’s pretty gray here!).

So, I get it. When it’s cold and rainy (or snowy/icy/wet) outside, it’s hard to get out there and take a long walk or even find motivation to exercise. We’ve come up with some ideas we can all use to stay active:

1. Break it up – when a long walk seems daunting, break it up into manageable pieces. 10 minutes in the morning, 10 on your lunch break, and 10 before dinner. At the end of the day these little bits add up.

2. Head to the mall – park at one end and walk through to the other end and back, go ahead and take diversions or take the long way back!

3. If you have equipment, use it!   A treadmill is a great way to get some those steps in when you have a few minutes here and there. Or at the end of the day while you catch up on your favorite show.

4. Become a gym-goer! Here’s one idea to sneak steps in to your workout – between resistance training sets take 5 minute bursts of walking on a treadmill, stair stepper, or elliptical. Try to do this 5 times – that’s an extra 3000 + steps!

5. Pace – at work, at home, anywhere you are. Try to keep your feet moving: step in place for 5 minutes every hour of work, pace around your house as you talk on the phone or take the long way while tidying up your home.

6. Be less efficient! Sounds counter intuitive but this one works for anyone willing to try! Lose the remote (or hide it from yourself) and get up and walk to change the TV/radio. Put away 1 piece of clothing at a time when doing laundry. Put your phone far away – every time it rings or you receive a message you have to get up/walk to grab it.

7. Take the long way – when delivering a message at work, walk to the recipients’ desk rather than just emailing them. Take an extra lap around the building when you get up to grab water. Take the stairs instead of the elevator.

8. The wonderful word of YouTube – there are many opportunities to be active all at your fingertips! Some ideas to get you started in the search: dance routines, Yoga, aerobics, circuit training, kickboxing.

9. Dance like no one is watching – It doesn’t have to be dance, movement of any kind works. Make a playlist with your favorite upbeat music and just move! For me this is 90’s throwbacks and dancing with the broom around the house. But to each their own.

10. Indoor Sports – there are plenty to keep you busy through the winter months, find one that you enjoy. A few ideas: racquetball, tennis, indoor soccer, basketball, hockey, and swimming.


I wish you all happy and healthy rainy days!