Brr! It’s Indianapolis, it’s winter and it’s cold outside.

But that doesn’t mean you can’t stay active.

Doctors recommend getting at least 30 minutes of physical activity five days a week. That’s difficult when temperatures in the city are plummeting, so we’ve created this guide filled with free and low-cost fitness activities and some tips for your daily life.

If we missed a resource, please email maryclaire.molloy@mirrorindy.org.

Get outside — if it’s safe

If it’s warm enough, you can take a walk in your neighborhood or a nearby park. Indy Parks has a list of local trails for pedestrians and bikers, including the Monon Trail and routes to Eagle Creek Park. Some parks in the city have open gyms or their own exercise equipment. The Colts recently funded a new fitness park in Riverside Park that offers outdoor weights and a challenge course.

But be forewarned. Dr. Saura Fortin Erazo, a primary care physician at Eskenazi Health, recommends avoiding the outdoors if temperatures are negative. Frostbite can set in quickly, damaging your skin and nerves.

“If it’s too cold or slippery outside, then go to the mall,” she said. “Even if you are not going to buy anything, the whole idea is to walk more and increase your activity level.”

Join a fitness group

Several local organizations host regular meetups for walking, running and working out.

• We Walk Indy is hosting a series of indoor walks this winter at malls and parks. The social club is a free way to get moving and make friends. Watch @wewalkindy on Instagram for updates on the latest events.
• Indy Runners offers a free 30-day membership for people who want to join the group on weekly runs and walks. After that, an individual membership costs $35. It includes free participation in a spring half-marathon training program.
• The November Project is a free fitness group that meets to work out at 6 a.m. Wednesdays at the Indiana War Memorial and Friday mornings at different locations. Activities can include running, stair climbing, weights and high-intensity interval training. Check @novemberprojectindy on Instagram for more information about weekly workouts.
• Indy Community Yoga offers free yoga classes on Zoom each week and an in-person class at Frederick Douglass Park on Saturday mornings.
• GrindCulture Indy hosts indoor skate meetups geared toward women and non-binary skateboarders, rollerbladers and roller skaters at Q skatepark on the west side. Entry is $10, but the group can cover the fee if it is a barrier.

Try an app or YouTube video

Grab a mat and do a workout at home. You can follow free videos on YouTube or find an app that features exercises you like. Dr. Fortin Erazo recommends searching for something tailored to your age or fitness level.

Some Mirror Indy staff favorites:

Find opportunities to move in your daily life

If you can, take the stairs instead of using the elevator. You can also park farther away to make yourself walk more to reach your destination.

Dr. Fortin Erazo recommends taking your time with mundane activities, including walking around the grocery store and doing chores at home that keep you on your feet.

“Little things we do in our daily life can increase our activity level without having to pay for a gym membership,” she said.

Mirror Indy reporter Mary Claire Molloy covers health. Reach her at 317-721-7648 or email maryclaire.molloy@mirrorindy.org. Follow her on X @mcmolloy7.

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