Go for the gold with Olympic-inspired exercise at home

The winter games feature a fascinating display of athleticism that makes physical feats look easy.

And while we may never reach the fitness level of a pro athlete, we can still challenge and strengthen our hearts and bodies with Olympic-inspired exercises geared toward our personal fitness level.

And you don’t have to do it out in the cold. If you can’t go skiing or ice skating outdoors, there are plenty of indoor activities to boost your heart rate and pump up your fitness.

“You don’t even need equipment to get an effective workout,” said Carol Teteak, MS, Medical Fitness Supervisor with Endeavor Health Fitness & Wellness Center. “You can improve your fitness right in your living room.”

Ready to become your own heart health champion? Here are four ways to compete in your own winter Olympics at home:

1. Indoor speed skating. Do lateral skater jumps or side-to-side lunges in timed intervals. This will not only get your heart pumping, it will help improve your balance and lower-body strength.
2. Curling (core and cardio). Briskly walk or jog in place while performing controlled torso rotations with a light medicine ball or resistance band, mimicking the motion of curlers sweeping the ice. Focus on core engagement and sustained movement.
3. Snowshoe sprint intervals. Don’t just speed walk, do it with high knees as if you’re wearing snowshoes. Try marching or interval walking on a treadmill.
4. Figure skate. Perform a continuous movement such as dance, step aerobics or even a low-impact HIIT routine, taking note of your coordination and balance.

“Choose activities you personally like or like to watch,” Teteak said. “If exercise is enjoyable, you’ll be more likely to stick with it long term.”

The more often you do exercises that increase your heart rate, the easier it will be for your heart to adjust. If you’re new to cardiovascular exercise, it may take a while for your body to adjust to the pace. Eventually, you’ll not only feel less winded during a workout, you’ll recover more quickly as well.

Once you master your initial workout, try changing it up or adding sets. You’ll improve your fitness level and strengthen your heart.

“Start slowly and build on your fitness level,” Teteak said. “Don’t try to do too much too soon. Small steps are the best way to meet long-term fitness goals.”

Before attempting any new physical activity, share your plans with your physician first so they can ensure you’re healthy enough for the exercise. You could also consult with an Endeavor Health fitness professional, who can assist you on your fitness journey and help you go for the gold and reach your goals.