Top 5 Ways to Increase Your FitBit® Step Count This Winter (without a gym membership!)

January 12, 2017
Rehablog
3 min read

BY Sarah Nockengost

This time of year, the days are shorter, the temperatures are lower, and the risk of inclement weather haunts us. It is difficult to stay motivated and head to the gym in those dark, cold hours before or after work. So here is a list of the top five ways you can increase your FitBit activity without setting foot in the gym.

1. Home workouts
No equipment necessary! A combination of body-weight exercises makes for an excellent cardiovascular and strength workout. You can incorporate dumbbells or resistance bands if available for more challenging exercises. Be sure to carefully evaluate your fitness level before attempting strenuous, at-home exercise. Here are some ideas to get you started:

  •  Beginner: climbing stairs, mini or full squats, modified planks or push-ups on knees.
  • Intermediate: jumping jacks, squats, squat jumps, push-ups, planks, tricep dips
  • Advanced: try a high intensity interval training workout! Choose any of the above exercises, or burpees, jumping lunges, mountain climbers, etc. Perform the exercise intensely for 20 seconds, break for 10 seconds, and repeat for several rounds.


2. At the office
Yes, you read correctly! Studies show that prolonged sitting is associated with increased risk of weight gain, metabolic disorders, and cardiovascular disease. Experts also say that the best way to combat these negative side effects isn’t spending an hour in the gym several days each week, it’s moving more throughout the day.

  • Take the stairs
  • Stand while talking on the phone or during lunch
  •  Schedule a walking conversation with a colleague versus a seated meeting
  •  Set a timer at your desk and take a lap around the office every 20-30 minutes. You’ll increase your step count and likely find yourself more productive!

3. Shoveling snow
If you’ve ever shoveled a driveway, you know that this is a physically taxing activity that will certainly get your heart pumping. It is important to treat this chore as a workout and utilize proper body mechanics to protect your body.

  • Warming up properly will reduce risk of injury. Take a brisk walk or stretch prior to beginning vigorous shoveling.
  • Push snow to one side instead of lifting when possible.
  • When lifting, be sure to bend at your hips instead of your spine and keep your core engaged.
  • Grip the shovel as close to the blade a possible with one hand, and keep the load close to your belly button. Lift with your legs and keep your back straight.
  • Avoid twisting your back to throw snow. Pivot your whole body by taking small steps to face the new direction.

4. Mall Walking
The mall is a great, temperature-controlled, indoor space for walking. Select a pace that feels challenging yet allows you to carry a conversation. Keep track of your heart rate to determine your exercise intensity.

  • Maximum heart rate = 220 minus your age. Aim for 50-85% of your max heart rate during exercise. If you are new to exercise, start low and gradually increase your intensity.
  • The American Heart Association recommends 150 minutes/week of moderate aerobic exercise (50-69% of max heart rate) or 75 minutes/week of vigorous exercise (>70% of max heart rate).

5. Bundle up and take a walk outside
This may not be the most popular choice in the wintertime, but it is possible with the right gear. Some safety tips:

  • Dress warmly with articles covering your head, hands, and feet.
  • Watch out for black ice! Rubber-soled boots are the safest option for walking in snowy or icy conditions.
  • Stay in a residential area where indoor shelter is nearby if necessary to avoid prolonged exposure to low temperatures.

2017 is a new year and the perfect time to take control of your health and I hope you will find these tips beneficial for achieving your goals this winter!

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