Staying motivated to exercise in the winter can be challenging. The days get shorter and temperatures drop, making many of us retreat inside for comfort. Although you may be tempted to stay dormant during the cold winter months, staying active is essential for good health.

Bodyweight exercises are a great way to exercise from the comfort of your own home. They are a convenient, cost-effective way to strengthen and protect your muscles and joints.

Whether you are trying to get back in shape for a New Year’s resolution or just want to get moving, our sports medicine experts at Adventist HealthCare Rehabilitation recommend doing the following exercises a few times a week. As always, check with your doctor before beginning an exercise routine.

Four Sets of 10 Reps

Try to complete 10 repetitions of each exercise and repeat each set four times.

Squat for Rehab​Squat

Stand upright with your feet slightly wider than shoulder width apart. Lower yourself as if you are going to sit in a chair. Bend your knees until they are close to a 90-degree angle. Return to the standing position.

Strengthens: Abdominals, hips and thighs

Bird Dog

Begin on all fours with your arms positioned directly under your shoulders. Straighten one arm and the opposite leg at the same time until they are parallel to the floor. Hold briefly and then return to the starting position. Repeat on the opposite side.

Strengthens: Abdominals, hips, back, arms and thighs

Reverse Lunge for RehabReverse Lunge with Rotation

Begin standing with your feet shoulder width apart and your arms extended in front of you. Step backward with one leg, lowering your body into a lunge position, and rotate your torso to the side. Then carefully return to the starting position.

Strengthens: Abdominals, hips and thighs

Experiencing pain or discomfort during or after exercise? Adventist HealthCare Rehabilitation offers free injury screenings with a physical therapist.