The days are getting shorter and the weather is getting colder. For those of us who enjoy outdoor workouts, though, the colder temperatures and lack of sunlight can really sap our motivation to get outside. It’s a lot easier to stay indoors, snuggle up under a blanket in our PJs, and binge on Netflix.

Unfortunately, if you don’t move it, you lose it. The longer and more frequently you stay still, the worse it is for your health. Researchers have found a lack of physical activity can contribute to a variety of health conditions and even premature death. In the U.S. alone, there are about 300,000 premature deaths each year linked to obesity and a sedentary lifestyle.

Luckily, you don’t have to go outside to get a good workout. You don’t even have to go to a gym! Here are a few ways you can get your daily dose of activity from the comfort of your own home. And, as always, don’t forget to stretch before and after to avoid serious injuries!

Jump Rope & Hula Hoop

Jumping rope is an excellent exercise that can help tone your calves while also giving a good cardio boost. Similarly, hula hooping can gently bump up your heart rate and help tone the abs, thighs, and glutes.

The cool thing about jumping rope and hula hooping is that you can do them while doing other activities, especially watching TV. So even if your plan is to Netflix and chill, getting in a few jumps here and there can help keep you healthy. Alternate between the two for the first 5-10 minutes of every episode you’re binging a series, or if you’re watching regular TV, do them during commercial breaks.


Calisthenics are exercise where you use your own body weight to provide resistance. They’re great for both strength training and cardio. Some popular or well-known calisthenics include:

  • Push-ups
  • Squats
  • Crunches
  • Burpees
  • Mountain climbers

There are plenty of others, but doing each of these in sets of 20 twice, with 30-second breaks in between sets, can go a long way to help you stay fit.

Water Bottle Weights

Want to do strength training but don’t want to spend the money on a set of dumbbells or a workout bench? No worries. You can make your weights by simply filling bottles with water. Every 16 ounces of liquid is equivalent to about 1 pound of weight, so larger bottles will give you the most weight. Using these, you can do bicep curls, shoulder raises, deadlifts, and a variety of other strength-building lifts. Just be sure to use proper form to avoid injury.


Who says working out has to be serious? Dancing is an excellent form of exercise; it gets the heart pumping, burns calories, increases flexibility, and can even strengthen core strength. Make a playlist of your favorite upbeat songs and have at it! Plus, you can do this alone or with family and friends. There’s no excuse to not get moving!

Schedule an appointment with our pain management specialists and we can develop a workout designed specifically to help you meet your health and fitness goals.

Call us in Maryland at 301-703-8767, in Pennsylvania at 724-603-3560, or in Virginia at 540-433-1905 to make an appointment, or use the form on our site to send us a message.

about us

We are a comprehensive pain management practice with locations Maryland, Pennsylvania, Florida, and Virginia. Our mission is to improve your quality of life with evidence based treatments and compassionate care that makes you feel like family.

Digital Guide

View our providers, locations, services, and patient reviews.

Related Articles
Lower Back Pain Stretches
Dehydration and Pain
Staying Safe In The Bathroom

Find A Location

If you are searching for "pain management near me" then click button to search by zip-code.

Blog Categories

Contact Us

At Pain and Spine Specialists, we are committed to delivering the highest quality of care to our patients. Our patient care coordinators are available to answer questions Monday - Friday from 8:30 am - 5:00pm.

*We accept workers' comp and personal injury claim patients

Appointment FAQ's

Billing / Insurance Questions

We Accept All Insurances!

That includes Medicare and state Medicaid.

How Soon Can I Be Seen?

Usually within one week of the initial call.

Appointments can be schedule by phone or through our contact form here.

What To Expect During Appointments

At Pain and Spine Specialists we provide comprehensive pain care while offering the most up-to-date minimally invasive techniques. Our ethos is to treat each patient (and potential patient) as if they were a family member.

Click here to learn more.

Patient Portal / Policies

At Pain and Spine Specialists we want to provide the most efficient and pleasurable experience possible. As in all medical facilities, we have certain policies in place to ensure that you receive the time you require to address your needs as well as enhance your experience while in our care.

View our policies here.

Reviews and Testimonials

We encourage patient feedback to better improve your experience. We strive to create a friendly and warm environment where patients feel their voices are heard and validated.

View our patient reviews here.

Skip to content