By Cole Blandin | Wellness Writer

Some days, like today in Chicago,  it’s just really difficult to go outside, especially in the winter months. It can be rainy or cold, and the sun may already set by the time you get off work. So what are you going to do to get some exercise, especially if you don’t have a gym membership to rely on or want to stay healthy and exercise at home on a budget?

Here are some of my favorite ideas for ways you can exercise indoors at home: I recommend 3-4 sets of 12-15 reps for most. You beat the winter blues and you get your fitness routine in: legit awesome.

1. Jump Rope
My roommate recently bought a jump rope, and I couldn’t help but laugh because it reminded me of elementary school. I always thought jump ropes were for kids, but boy, was I wrong!

About a minute into jumping rope, I was literally out of breath. I only made it a few minutes, and my calves were killing me the next day.

If you want a good cardio workout in a matter of minutes, try a jump rope.

2. Stair Stepping
Stair stepping is a great exercise to do in your home, even if you don’t have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favorite show. You may not work up a sweat like you would with a jump rope, but you will be keeping your body active and healthy.

3. The Plank
If you don’t have a lot of time, but you want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, and add an additional 10 seconds every day. See how long you can go for – it’s definitely not easy! This is one of the most challenging exercises, but it’s also one of the of the best for your core.

4. Dancing
In college, I dated a really quirky and fun girl. She would get bored with normal workouts, so she started to have dance parties: I eventually joined in the fun. Once a week, we picked out different music and just danced to our hearts’ content.

Dancing is an excellent way to burn calories, and get your heart rate going while having fun. If you are in the privacy of your own home, there is no need to look like a pro or impress anyone.

5. Lunges
I was in a workout class a few weeks ago, and one of the exercises was to do lunges down the hallway. Instead of stepping back into place, we would step forward, and we would continue until we made it all the way down the hallway and back. I could always feel the intense burn in my legs with this workout.

You can do the same thing in your home. Try it whenever you go down the hall, or from room to room. If that gets too easy for you, hold weights in your hands to make the lunges more challenging.

6. High Knees
I really love running, so I tried to run in place in my home one day when the weather was bad. While it was great that I was able to keep my body active, running in place was very awkward. My heart rate did not get very high either.

Instead of running in place, I’ve found that high knees can really get your heart pumping, especially if you go double time. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.

7. Jumping Jacks
This is another elementary school throwback, but it offers a great cardio workout. If you are watching a TV show, get up during the commercials and do a round of jumping jacks.

Note: these are always more fun with a buddy or two. For guys, I recommend adding a dose of push-ups for strength training. A solid 25-30 minutes of this routine should be enough for most folks to break a sweat and feel the burn. Stay warm, Chicago!

By Cole Blandin | Wellness Writer

With shorter days and fewer hours of sunlight available in autumn and winter, seasonal affective disorder (SAD) rears its unpleasant head in up to 20 percent of the American population. Characterized by moodiness, depression, cravings for simple carbohydrates, weight gain, fatigue and melancholy, the condition can range from simple "wintertime blues" to full blown incapacitation. The affliction tends to be more prominent in young people and women.

Defeating seasonal malaiseSeveral natural remedies are helpful in alleviating SAD. Short of traveling south every winter for a hearty dose of sunshine, the methods below offer practical solutions for curbing this distressing syndrome.

Exercise and fresh air - Even when the weather is overcast and uninspiring, it's important to spend at least a small amount of time outdoors during the day. Research has found that those with seasonal affective disorder derive the same benefits from spending 30 minutes daily in the open air (regardless of direct sunlight) as individuals who use a light box for several hours per day.

Full-spectrum light - When the weather absolutely prohibits venturing outside, a full-spectrum light box is the next best option. Studies have shown blue light to be the most successful in diminishing seasonal depression. A minimum of 45 minutes per day in the morning is recommended to normalize circadian rhythms.

Cognitive behavioral therapy - A study held at the University of Vermont found cognitive behavioral therapy (CBT) to be a superior remedy for seasonal affective disorder compared to daily full-spectrum light sessions. Approximately one year after acute treatment, only 7 percent of the CBT group suffered a relapse of seasonal depression, while participants who continued light therapy experienced a 36.7 percent reoccurrence.

According to the Mayo Foundation for Medical Education and Research, cognitive behavioral therapy involves the following steps:

1. Identify disturbing situations or conditions in your life.
   
2. Become aware of your thoughts, beliefs and emotions regarding these situations or conditions.
3. Recognize negative, inaccurate or flawed thinking.
4. Challenge the faulty thoughts.
   

The theory as to why CBT is more successful long term than other therapies in healing seasonal depression is that it substantially modifies thinking patterns associated with the disorder, thereby positively influencing brain chemistry.

Furthermore, avoiding caffeine, stimulants, refined sugar and alcohol is helpful in balancing depressive mental states. Instead, focus on fatty fish (including fish oil supplements), turkey, chicken, eggs, complex carbohydrates, a variety of vegetables and adequate B vitamins - all of which encourage a bright and positive mind.