15 fun ways to get moving this winter

If you usually use the cold weather as an excuse to stay snuggled up by the fire, read on.

1. Keep up with your pooch

A good walking session will leave you feeling re-energised and rearing to go and that’s because you’re pumping more oxygen into your blood as you walk. In addition to daily walks or runs with your dog, play fetch – with a twist. After warming up during your walk, toss a ball or stick and take off in a sprint alongside your dog. It’s a fun way to spike your heart rate. “Outdoor exercise makes it much easier to adjust to seasonal changes. If you regularly exercise or run outdoors your body will naturally adapt,” says Henry Biller, author of Creative Fitness (Greenwood).
KILOJOULES BURNED: 1336 in 30 minutes

2. Get a kick out of exercise

“Kickboxing is a high-intensity routine that speeds up your heart rate which means you burn more kilojoules and increase your metabolism,” says personal trainer Lynette Steyn. “It also helps with coordination, agility and endurance.” If you’re looking for a challenging indoor routine, kickboxing is a great total body workout. It’s a fast way of toning muscles and a fun way of learning quick and easy self-defense moves. Plus it boosts confidence and makes you feel self-empowered.
KILOJOULES BURNED: 1470 in 30 minutes

3. Switch to golden oldies

There is always a new exercise trend and cutting-edge equipment, but it’s important to remember that the oldies still work – push-ups, crunches, dips off a kitchen chair… Personal trainer and group instructor Fiona Nay says, “Go back to basics and play around with them. Try 2-3 sets of 15 push-ups, 2 sets of 20 dips and abs crunches 40-60.”
KILOJOULES BURNED: 1067 in 30 minutes

4. Skip like you’re in school

When you skip you use most of the muscles in the body explains Steyn. “In fact you will be engaging muscles you rarely or seldom use. It especially helps the stomach area. It’s a fast way of getting ripped abs if you contract and stabilise your core muscles while in motion,” she says. Plus you can take your skipping rope anywhere. If you’re travelling and there isn’t a gym nearby, workout in your hotel room. If it’s raining or cold, workout in the lounge.
KILOJOULES BURNED: 2100 in 30 minutes

5. Pick up the pace

Interval training is a quick way to burn fat and increase metabolism in a short span of time. It strengthens the muscles making every workout easier and faster over time, says Nay. And you don’t need to log km on a treadmill to make it happen. When you head outside for a walk, jog between every fourth and fifth telephone pole. Or if you’re at the shopping centre, every five minutes pick up your pace to a high-speed power walk for two minutes.
KILOJOULES BURNED: 1109 in 30 minutes

6. Keep up with the kids

There’s nothing like spending an afternoon chasing children around the house to up your activity level for the day, so offer up your nanny services to a friend or neighbour who has her hands full. When the kiddies plea for TV time, bundle everyone up and head outside for a game of catchers. Odds are you’ll all end up having so much fun that you’ll forget about the cold and the time will fly by.
KILOJOULES BURNED: 932 in 30 minutes

7. Bust a move

Wait until your house is empty if you’re shy, close the blinds if you must, crank up some good tunes and get your groove on! High-intensity dancing (you’ll know you’re there if you’re breaking a sweat) torches kilojoules and is guaranteed to get you grinning. Need a little inspiration? Facebook your friends, asking them for one song that makes them want to hit the dance floor, and make a playlist using their suggestions.
KILOJOULES BURNED: 865 in 30 minutes

8. Organise a Sunday game

Take a walk down memory lane and have some grown-up fun playing the kinds of games you loved as a child. Get your friends and family together on a Sunday morning. Play a game of Twister or a game of touch rugby. “By playing games like these your body releases ‘happy’ endorphins and you get a great workout without even realising it!” says Nay.
KILOJOULES BURNED: 1067 in 30 minutes

9. Jump around

Find a trampoline, channel your inner five-year-old and start jumping. “It requires approximately 30 percent more energy to jump on a trampoline than on a flat surface because of the force it takes to push the trampoline down,” says gym owner Jeff Platt. What’s more, the unstable surface means you have to turn on multiple muscle groups to stay upright, including those in your arms, abs, back, glutes and legs.
KILOJOULES BURNED: 1600 in 30 minutes

10. Stop the TV “zone out”

Instead of zoning out in front of the TV, try virtual gaming. “Three-dimensional computer and TV sports workouts mean you can do anything from playing tennis to having your own at-home personal trainer,” says Steyn. “It’ll save you time and effort by having it readily available in the comfort – and warmth – of your home. Family and friends can get involved which makes it more fun,” she says. Try these new products: The new Get Fit with Mel B virtual training DVD, Zumba DVD series and Wii gaming console available online at www.Kalahari.net
KILOJOULES BURNED: 360 in 30 minutes

11. Om at home

Have trouble rolling out your mat when you’re not in the safe confines of your favourite yoga studio? Winter is a great time to give it a try. A recent study published in the journal Psychiatry Research: Neuroimaging makes the benefits of meditation seem within reach – even for a novice! The study suggests that meditating for just 30 minutes a day for eight weeks can increase the density of grey matter in the brain associated with memory, stress and empathy. Start with a goal of doing a certain number of poses (say, five sun salutations) rather than trying to string together poses for an hour or more.
KILOJOULES BURNED: 334 in 30 minutes

12. Gear up for outdoors

Need a little incentive to bundle up and head outdoors? You actually burn more kilojoules exercising in cold weather than warm thanks to the energy it takes for your body to maintain its core temperature. “It’s easier to train in winter because your body doesn’t heat up as fast as it does in summer. The body fools the brain into delaying fatigue which increases endurance,” says Steyn. But the right gear can help keep you toasty and comfortable – and outside for longer periods of time as a result. The most important rule? Put on a base layer that will wick your sweat away from your body, pulling moisture into the outer layers where it can be absorbed.
KILOJOULES BURNED: 800 in 30 minutes

13. Try an indoor sport

You can be creative in the cold months too. Why not try ice-skating, indoor squash, cricket or soccer. Most places even have league competitions. “Indoor sports are extremely popular because it’s a safe and secure environment for all ages and a great way to meet and socialise with many different people,” says manager and sports coordinator of Action Sports Melissa van Schalkwyk. Changing to something like indoor sports will generate new impact on muscles and help contribute to fast toning. “Interaction with group events will make workouts easier and more fun and help you to stick to exercise during difficult winter months,” says Steyn.
KILJOULES BURNED: 840 in 30 minutes

14. Join a boot camp

Sometimes we need a bit of a “kick” to toughen up the body. Especially if you’ve fallen into a workout rut and are bored with old routines. “Boot camps have the potential to be an excellent exercise choice. They incorporate all aspects of fitness training – cardiovascular and strength training, stretching and flexibility, and balance and coordination training,” says Kathy McQuaide-Little from the Sports Science Institute of South Africa (SSISA). It should stave off boredom and promotes overall fitness. Likewise group-based exercise can be motivating and fun – the camaraderie definitely helps people to stick to their exercise programmes, and outdoor exercise provides additional benefits for the mind and spirit.
KILOJOULES BURNED: 407 in 30 minutes

15. Get online freebies

Find effective at-home workouts on our fitness section!
Try these popular workouts:
Ashley Green’s fat burn workout
The hot body plan
The ultimate at-home exercise guide
KILOJOULES BURNED: 1140 in 30 minutes