How to Stay Active When It’s Freezing Outside

If you’ve stepped outside in New York City lately, we at Goldsmith Podiatry understand why you don’t want to go jogging. But staying sedentary during a cold front isn't great for your heart or your circulation, especially during American Heart Month. The good news? You can get your blood pumping without even leaving your apartment, using movements that are gentle on your feet while giving your cardiovascular system exactly what it needs.

The Elliptical

Do you have access to an at-home or apartment gym? The elliptical is a powerhouse for heart health because it engages both your upper and lower body, which gets your heart rate up quickly. And from a foot perspective, it is a dream. Because your feet never leave the pedals, you eliminate the pounding force associated with running.

This is particularly beneficial for your metatarsals and your heels. You get all the aerobic benefits of a long run without the repetitive stress that can lead to stress fractures, plantar fasciitis, arthritis flare-ups, or even frostbite.

Just make sure you aren't gripping the pedals with your toes. Keep your weight distributed evenly across your feet to avoid cramping.

Apartment-Friendly Marching

If you have space in your living room, low-impact marching is a fantastic way to get your heart rate into that healthy aerobic zone. The key here is to stay on your midfoot rather than slamming your heels down. Lift your knees slightly higher than usual and swing your arms.

Because you are inside on a flat, predictable surface, unlike the slushy mess on sidewalks, you aren't at risk for the ankle rolls or slips that cause winter fractures. If you want to add a foot-health bonus, try doing this on a yoga mat or a rug to provide a little extra cushion for your toes.

The Stationary or Recumbent Bike

Cycling is one of the most effective ways to build cardiovascular endurance. If you choose a recumbent bike, you take almost all the weight off your feet and ankles while still making your heart work.

For those with high arches or sensitive heels, cycling provides a steady, rhythmic motion that boosts circulation without the torque of side-to-side movements. It’s an excellent way to keep your blood flowing during a NYC freeze.

Your Staircase

If you live in an apartment building with a carpeted, indoor stairwell, you have a built-in gym. Studies show that walking up just two flights of stairs can spike your heart rate and improve your VO2 max.

To keep it foot-friendly, make sure you are wearing supportive sneakers, not just socks or slippers, to provide the arch support your feet need for the incline.

If you’re looking for more foot care tips, give us a call at (212) 877-1002 so Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina T. Ruff at Goldsmith Podiatry can help guide you in the right direction.