Written by: Abbie Miller, PTA
Quick Exercises to Keep you Moving
As temperatures drop and daylight hours shorten, many people find themselves spending more time indoors and moving less. However, staying active during the winter months is important for maintaining strength, flexibility, balance, and overall health.
The good news is that you don't need a gym membership or specialized equipment to stay active. A few simple exercises performed at home can help keep your body feeling its best:
1. Sit-to-Stands
Using a sturdy chair, sit down and stand up repeatedly for 10–15 repetitions. This exercise helps strengthen the muscles in your legs and improves functional mobility.
2. Seated or Standing Marches
Whether seated in a sturdy chair or standing with support nearby, lift one knee at a time in a marching motion for 1–2 minutes. This exercise helps improve circulation, strengthens the hip and leg muscles, and promotes balance and coordination. Choose the version that best matches your comfort level and mobility needs.
3. Long Arc Quads (LAQs)
Sit upright in a sturdy chair with your feet flat on the floor. Slowly straighten one knee until your leg is fully extended, hold for 2–3 seconds, then lower it back down. Repeat 10–15 times on each leg. This exercise helps strengthen the quadriceps muscles, which are important for walking, standing up from a chair, and maintaining knee stability.
4. Supine Bridges
Lie on your back with your knees bent and feet flat on the floor, hipwidth apart. Tighten your abdominal and glute muscles, then lift your hips toward the ceiling until your shoulders, hips, and knees form a straight line. Hold for 2–3 seconds, then slowly lower back down. Repeat 10–15 times. This exercise helps strengthen the glutes, hamstrings, and core muscles, which support balance, posture, and everyday movement.
5. Gentle Stretching
Take a few minutes each day to stretch your hamstrings, calves, shoulders, and neck. Stretching can help reduce stiffness and improve flexibility.
Remember to start slowly and listen to your body. If you experience pain, dizziness, or discomfort during exercise, stop and consult a healthcare professional. If you're dealing with aches, pains, or mobility concerns this winter, our physical therapy team is here to help. Contact our clinic to learn how we can create a personalized treatment plan to keep you moving safely and confidently all season long.
