Skating on the pond in Riverside-Albert, Photographer Unknown Winter can make it harder to stay active with its cold, short days, but it’s just as important to maintain your movement routine during this season. Staying active not only helps to keep your body strong, but it also boosts your mood, improves circulation, and supports overall health. As a physiotherapist, I’m sharing tips to help you stay active and injury-free this winter.
1. Dress for the Weather: Wearing the right layers is key to staying warm and comfortable during outdoor activities. Use moisture-wicking base layers, an insulating middle layer, and a waterproof outer layer. Don’t forget gloves, a hat, and a scarf. Be sure to warm up indoors before heading out to prevent cold muscle strains.
2. Try Indoor Alternatives: If you’re not into the cold, indoor exercises like yoga, Pilates, or strength training are great options. Many communities offer indoor exercises/activities, or you can follow along with home workout videos. Simple movements like walking around the house or taking the stairs can also keep you active.
3. Get Creative Outdoors: For outdoor lovers, winter sports like skiing, snowboarding, and ice skating are fantastic ways to stay active. Just be cautious of icy surfaces—wear shoes with good grip or use traction devices to avoid falls. Even walking or running outdoors can be invigorating when done safely.
4. Focus on Balance: Winter increases the risk of slips and falls, so include indoor balance exercises like standing on one leg or heel-to-toe walking in your routine. These exercises will help you stay steady on icy ground and prevent injuries.
5. Listen to Your Body: Cold weather can stress muscles and joints, so it’s essential to start slowly and avoid overexerting yourself. If you feel any pain or discomfort, take breaks and rest when necessary to prevent injuries.
6. Incorporate Functional Movements: Winter activities like shoveling snow require strength and good posture. Strengthen your core, back, and shoulder muscles to prevent injury. When shoveling, use good technique and take regular breaks.
7. Stay Hydrated and Nourished: Hydration is crucial year-round, even in winter. Make sure to drink water throughout the day, especially before and after physical activity. A balanced diet will also keep your energy levels high and support muscle recovery.
Staying active in winter doesn’t have to be a struggle. Whether you’re indoors or outdoors, make movement a part of your routine. Keep it safe, listen to your body, and enjoy the benefits of staying strong and healthy all season long.
2. Try Indoor Alternatives: If you’re not into the cold, indoor exercises like yoga, Pilates, or strength training are great options. Many communities offer indoor exercises/activities, or you can follow along with home workout videos. Simple movements like walking around the house or taking the stairs can also keep you active.
3. Get Creative Outdoors: For outdoor lovers, winter sports like skiing, snowboarding, and ice skating are fantastic ways to stay active. Just be cautious of icy surfaces—wear shoes with good grip or use traction devices to avoid falls. Even walking or running outdoors can be invigorating when done safely.
4. Focus on Balance: Winter increases the risk of slips and falls, so include indoor balance exercises like standing on one leg or heel-to-toe walking in your routine. These exercises will help you stay steady on icy ground and prevent injuries.
5. Listen to Your Body: Cold weather can stress muscles and joints, so it’s essential to start slowly and avoid overexerting yourself. If you feel any pain or discomfort, take breaks and rest when necessary to prevent injuries.
6. Incorporate Functional Movements: Winter activities like shoveling snow require strength and good posture. Strengthen your core, back, and shoulder muscles to prevent injury. When shoveling, use good technique and take regular breaks.
7. Stay Hydrated and Nourished: Hydration is crucial year-round, even in winter. Make sure to drink water throughout the day, especially before and after physical activity. A balanced diet will also keep your energy levels high and support muscle recovery.
Staying active in winter doesn’t have to be a struggle. Whether you’re indoors or outdoors, make movement a part of your routine. Keep it safe, listen to your body, and enjoy the benefits of staying strong and healthy all season long.
Submitted by Nadine Chiasson-Peters, Physiotherapist, Albert County Community Health Centre
[email protected]
506-882-3100
[email protected]
506-882-3100
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