The new year is upon us, and if you live in a cold-weather state like we do, you may be in store for a few months of temperatures in the teens or below. While the cold weather can offer some unique opportunities like skating or downhill skiing, we find that most people tend to be less active during these cold winter months, and less activity isn’t great for our health. We want you to remain active this winter season, but we know that the colder temperatures and loss of daylight can make it tougher to exercise safely. That’s why we want to use today’s blog to share some tips for staying active and injury-free during the cold winter season.
How To Stay Active And Avoid Injuries This Winter
Let’s explore some of the unique challenges that winter time can present to your activity levels, and how to overcome these potential obstacles.
- Staying Upright – Snow and ice can make sidewalks and streets a bit slippery, and all it takes is one misstep to send you to urgent care. If you’re going to exercise outside, make sure that you wear footwear that is designed to keep you upright in the elements. If you’re not sure if you want to take your chances in poor outdoor conditions, find an exercise routine that you enjoy that you can perform indoors. Head to a gym or the local swimming pool for a workout, or do a yoga routine from the comfort of your home. If you’re going to engage with the elements, be sure your footwear is up to the task.
- Colder Temperatures And Our Body– Our muscles and joints don’t move as fluidly when they are cold, and if you don’t keep this in mind, you may open yourself up to strains or related injuries. Make sure that you dress in layers if you’ll be exercising outside, and always take a couple of minutes to stretch and warm up so that your body can prepare for the activity to come. Also know that the colder temperatures can take a harder toll on your body and your lungs even if you do your best to protect them from the elements, so be mindful to slowly build up your progress and work to avoid overexertion when exercising outdoors. A six-mile run on a treadmill in a 70-degree gym will be easier than a six-mile run in seven degree weather on snow and ice, so adjust your expectations when taking your exercise routine outdoors in the winter.
- Find Something Active You Enjoy – Staying active when it’s cold and there is limited daylight hours really becomes difficult if you don’t enjoy your exercise activities. We recommend trying to find an active activity that keeps you entertained during colder winter months. Join an indoor pickleball league or swim laps a couple times a week at the community pool. If you dread running on a treadmill because you’re forced to be indoors, don’t settle. Challenge yourself to find something active you enjoy doing so that you’re more likely to stick to it this winter.
- Avoiding Seasonal Colds– Finally, winter weather is also usually paired with flu season, and it is already hard enough to exercise during the winter without also trying to exercise with a cold. You can’t prevent all season flus, but if you get regular exercise and eat a healthy diet full of vitamins and nutrients that support your immune system, you can give yourself a better chance to stay healthy. Also be sure to follow other smart tips when it comes to preventing the spread of germs, like washing your hands regularly and keeping frequently-touched surfaces clean.
If you really want to stay active this winter and come into spring as the healthiest version of yourself, consider syncing up with a physical therapist who can develop an exercise program tailored to your needs and goals. Let us help you start the new year right. For more information, or to book your first appointment, give our team a call today at (612) 339-2041.