ice skater

Stay Active With These Winter Workouts

Our motivation drops with every snowfall, but you can stay active when cold weather hits. Fight off hibernation habits with these winter workouts.

Shoveling snow

• A person weighing 170 pounds can burn about 250 calories over 30 minutes of shoveling, according to North Dakota State University.

• Shoveling increases your heart rate and provides a full-body workout.

• First, consider your age and physical limitations and get your doctor’s OK to perform such strenuous exercise. To prevent injury, make sure you use the right approach. Stretch and warm up then start slowly and take frequent breaks. Use proper posture to prevent back injuries. Bend at the knees and lift with your legs, rather than your lower back. Keep one hand at the shovel handle and the other close to the blade to maximize leverage.

Ice skating

• According to the United States Figure Skating Association, a 150-pound person skating for one hour burns 600 to 800 calories and gets the same aerobic exercise as running 5 miles.

• Skating exercises your quadriceps, hamstrings, abdominal muscles and lower back.

• Skating is low impact and avoids the joint strain common with running.


• According to, snowshoers burn between 430 and 1,000 calories per hour, depending on speed, terrain and snow density.

• Snowshoeing is a low impact, cardiovascular activity that exercises the legs and promotes balance.

• And it’s easy! All you need are snowshoes, weather-appropriate clothes and brief instruction to start.

Cross-country skiing

• According to, a 130-pound skier burns about 470 calories and a 190-pound skier burns about 700 calories during one hour of moderate cross-country skiing.

• Cross-country skiing requires upper-body propulsion and provides a full body workout.

• Plus, you can just set off on a ski trail – no lift tickets or lines to slow you down.

Please consult your physician or other health care professional before starting any new exercise regimen.

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