What you need to survive the season
Simple tips to help you get fit and stay fit this winter
Choose a routine that suits you.
Published 09 May

As winter approaches, it’s pretty easy to fall off the wagon with diet and exercise. Luckily, there are myriad ways to keep your body from stagnating in the winter months – and you don’t even have to leave home for some of them.


Start Slow

Delayed Onset Muscle Soreness (DOMS) occurs during the 24-72-hour period following exercise and is more common in beginners. DOMS severity can range from ‘mild stiffness’ to ‘excruciating pain’ and is a result of ‘microtrauma’ caused to muscle tissue during exercise. The only proven way to reduce soreness is to start gently and gradually increase the intensity of your exercise program. So, remember to start slow and stretch well before and after exercise sessions.


Home Remedies

Getting fit doesn’t necessarily mean your whole life has to change. Perhaps your goals are achievable at home. Want to reach your toes by August? Grab a yoga mat and start
stretching. A gym membership is a big financial commitment and even if money is not an issue, you might actually prefer working out alone. Kmart has a wide range of affordable weights and other home fitness accessories.


Get a Gym Buddy

Joining a gym will give you the opportunity to meet likeminded people with similar goals. Group classes foster social relationships which you might find helps keep you motivated. Joining a gym with a close friend or partner can keep you committed to your goals, while making friends with group members can be a rewarding experience in itself. Paying a membership fee can help make you accountable and give you the push to, as they say, “just do it”.


Fast Fitness

Want results fast? If you’re already in reasonable physical condition, high intensity interval training (HIIT) can provide amazing results in a relatively short period of time. If you’ve done it correctly, you’ll definitely feel the results: HIIT is said to boost your metabolism into overdrive so that it continues to burn extra calories for up to 36 hours after you work out. Invest in a programmable stopwatch or Fitbit from Big W.


Work On It

Research shows that repetitive movement, poor posture and long periods spent in the same position can cause musculoskeletal disorders. Many workplaces have recognised this issue and incorporated exercise sessions into their employees’ calendars. If your workplace lacks a communal exercise session, invest in a resistanceband which can assist with stretching. Kmart has a number of resistance bands which you can easily stow away in the desk drawer. Consider carrying a pedometer to keep you motivated on the daily too – Kmart and Big W both stock the handy device.

Here’s three easy stretches to try at your desk today:

Chest Stretch

1. Seated or standing, hold the ends of the resistance band in each hand and take your arms behind you.
2. Straighten your arms and slowly lift your hands until you feel a stretch across your chest.
3. Take your hands overhead and use outward pressure to try and lengthen the band. Hold for 10-30 seconds.

Shoulder Shrugs

1. Seated or standing, lift your shoulders up towards your ears and squeeze for 1-2 seconds before rolling them down as you relax.
2. Repeat 8-10 times.


Upper Back Stretch

1. Seated or standing, stretch your arms straight out and rotate your hands so that the backs of your hands face one other.
2. Gently contract the abdominal muscles and round your back so that you feel a stretch in your upper and middle back.
3. Hold for 30 seconds.