Fitness Easy exercise wins for WInTEr Getting outside is less appealing when its cold, wet, and the nights start drawing in. But, with some easy tweaks to your routine, you can stay fit and mobile this season without braving the elements. Heres what the experts recommend words: Claire lavelle Even the humble feather duster can help keep you fit. Stretch for those hard to reach places, carefully moving through your full range of movement e xercise is really important for those with a chronic condition such as arthritis, because keeping active helps to keep muscles and joints strong and mobile. During the colder winter months, it can be hard to find the self-discipline to prise ourselves from our comfy chairs to exercise. So, how can you stay mobile? Different conditions place different restrictions on what people can and cant do, so theres no one-size-fits-all activity, says Bupa UK physiotherapist Katherine Cran (bupa.co.uk). Gentle exercises such Pilates and yoga strengthen the muscles without placing too much strain on weight-bearing joints, but do ensure your instructor is aware of your arthritis, so the exercises can be modified if necessary. Swimming is good, as the buoyancy of the water reduces pressure on joints. The water also provides a variable resistance, so you can work as hardas you feel able. Cycling on a stationary bike is also great, as generally there is little weight placed on major joints. fancy the Great outdoors...? Inspire reader tips Get fit for free Theres plenty you can do without having to fork out for an expensive gym membership or class fees. You may not feel inclined to head outside on a cold, icy day, but a day out at a shopping centre or indoor attraction such as a National Trust venue will likely include plenty of walking, as well as fitness-boosting steps, stairs and escalators, says fitness expert Laura Williams (laurawilliamsonline.co.uk). Your everyday routine at home can include exercise, too. If you can, really stretch as you vacuum, walk up and down the stairs a few times every hour and try a few push-ups against the kitchen wall or work surface as you wait for the dinner to cook it all adds up. Or grab your feather duster and stretch for those hard to reach places, slowly moving through your full range of motion and being careful not to overdo it, says Laura. Even shaking out the duvet in the morning can be a good way to get your upper body moving and mobile. Aim to spend 10 minutes a day trying moveslike this and youll be pleasantly surprised at the results. If you want to keep it even simpler, standing up from a sitting down position without using your arms helps to strengthen the legs and improve your balance. Do this for the duration of each ad break of your favourite TV programme and youll have clocked up quite a workout by the time the credits roll. But be careful to avoid lifting heavy weights, says Katherine Cran, because of the undue strain you might put on muscles and joints. Its important to know your limits and pace yourself accordingly, she says. Theres no point forcing yourself to exercise, then having to take to your bed for three days because youve overdone it. A little bit of gentle exercise each day is much better, explains Cran. And, whatever you choose to do, remember to warm up gently first, so that youre not asking too much of cold muscles and joints. Even shaking out the duvet in the morning can be a good way to get your upper body moving and mobile Inspire reader tips try these tips from arthritis care volunteer rina pattani. she recommends... Stretching! Its so important. To make me do it, I put a bar of chocolate on a high shelf. Then I really have to stretch to win the reward. During the winter, I always take/make phone calls while pacing the floor. It burns calories, keeps me moving and I stay warm! Win-win. My favourite exercise (when I dont want to leave the house) is to dance. Ill put the radio on and let the music take over its a great all-over exercise. Even a sit down and move your arms and legs routine works. lisett Brown, helplines team manager at arthritis care, suggests: Walking up and down the stairs a few times can be a great benefit in keeping you active. Stretching and exercises can be good to do at home, especially if you have been shown how to do the moves by a physiotherapist. ...despite the cold? Often its not the exercise that needs changing in winter, its your preparation, says physiotherapist katherine cran. Make sure you wear suitable clothes to keep your joints warm, like gloves. Decent, warm footwear is important, as we often need sturdier shoes with good grip. Again, make sure you warm up properly. If your muscles and joints are cold, youre more susceptible to injury. there are hundreds of walking for health groups that offer free short walks every week. click here.