Regular movement is one of the most powerful things you can do for your health, yet cold, wet and dark days can make it hard to stay motivated. With a little planning, winter can be a great season to stay strong, flexible and energized, indoors and out.
Warm up before you head out
Cold muscles and joints are stiffer and more prone to strain. Spend a few minutes marching on the spot, circling your arms and doing gentle squats indoors before you go outside. This raises your body temperature and prepares your heart for activity.
Dress in smart layers
Wear a moisture-wicking base layer, an insulating middle layer and a waterproof outer shell. Protect your hands, ears and feet, and choose footwear with good grip for icy or wet paths. You can remove layers as you warm up.
Bring your workout indoors
On stormy days, try home strength exercises, yoga, dancing or indoor swimming. Climbing stairs, stretching during television breaks and walking around a shopping center all count toward staying active.
There is no bad weather for movement, only the right preparation and a plan that suits you.
Winter movement ideas
Mix and match to keep things interesting:
- Brisk walks in the brightest part of the day
- Gentle yoga or stretching at home
- Bodyweight strength exercises
- Indoor swimming or group fitness classes
- Snowshoeing or hiking with a friend
Cold air can trigger chest tightness in people with asthma or heart conditions. Breathe through a scarf, start slowly and talk to your doctor about what is safe for you.
Our joint, bone and cardio teams can help you build a safe winter activity plan, whether you are returning after an injury or simply want to stay strong all year.