As winter brings colder temperatures and shorter daylight, you may be overly tempted to stay bundled up sitting on the couch.

There are ways to prevent a sedentary winter and prevent holiday weight gain even in the comfort of your home. According to the Centers for Disease Control and Prevention, middle-aged and older adults are among the most physically inactive age groups in the nation. Physical Therapist Jessica Carney of Guthrie County Hospital says if you can’t exercise outside or head to a local gym, you could try some high-intensity interval training (HIIT) videos on the internet.

If you don’t use a computer, Carney shares other ways older adults can use their home as a workout center, “You know they can just do some standing exercises, standing at the kitchen counter or maybe holding onto a chair and simply marching in place or bringing their legs in and out to the side, and doing just even some active punches with their arms to just kind of keep things moving.”

Another activity Carney suggests is when watching t.v., walk a lap around your home during each commercial break. You could also try walking with friends inside a shopping mall or another public building. Physical activity like walking can help lower your risk for diseases including type 2 diabetes and depression. It can also improve sleep, delay the start of mental decline, and reduce the risk of falls.