How to Stay Active and Pain-Free During the Colder Months

SoHo Broadway Partner: Tips for staying healthy and feeling great as the seasons change

As winter approaches, local business JAG Physical Therapy has contributed an article to help you stay healthy. You can find JAG PT at 588 Broadway in the SoHo Broadway District, as well as at other locations across New York, New Jersey, and Pennsylvania.

Winter is possibly the most critical time of year to take action for our health and fitness, but also the most difficult. Bad weather and freezing temperatures make outdoor exercise inconvenient or even impossible, common ailments of the season like cold and flu can take us off our feet for days at a time, and dreary days and long nights may sap motivation.

It’s not all bad news, however. Winter opens up plenty of opportunities for indoor routines that can speed along your fitness goals and help you stay happy and healthy year-round.

Why Is It Important to Stay Active During Winter?

We all may be at risk of particular physical and mental health complaints in the winter. But in addition to using moisturizer or a sun lamp and staying up to date on vaccinations, exercise is an important preventative measure and way to relieve symptoms.

For example, many people gain some weight during winter – a natural consequence of weather forcing us to be more sedentary and eating the kinds of rich foods that help us stay warm and comfortable during bitter cold. A proper winter fitness routine is a great way to mitigate this, especially if you have a health condition that means higher weight could put you at risk.

Meanwhile, a portion of the population faces emotional strain during winter due to seasonal affective disorder (SAD), or having a depressed state only during a specific time of year. While exercise cannot replace mental health treatment, it can mitigate the symptoms of SAD and lower the chances of a new depressive episode beginning.

What Are Safe Indoor Exercises for Winter?

It may be disappointing, especially for fitness enthusiasts who enjoy the fresh-air aspect, to have to move your exercise routine indoors due to temperatures. However, this isn’t just for comfort, it’s for safety. Frostbite normally becomes a risk in temperatures at and below 5°F, but wind and damp or wet skin can make it happen even faster. And sunburn, even in severe form, is still a hazard in winter. This is all the more so because we typically don’t wear sunscreen outside this season and don’t get warned by the sensation of heat on our skin.

Fortunately, it’s possible to move some outdoor exercises indoors for the winter as well as enjoy alternate forms of fitness activities that are different from the warm-weather routine. Whether you choose to work out at home or at your gym, any of these categories of exercise will serve you well:

• Yoga is a popular choice for flexibility exercise year round – the minimal need for equipment means most asanas can be performed just as well indoors as outdoors. If you’re a solo yoga practitioner, winter is a good time to focus on getting your form right, because it’s a lot easier to access your preferred instructional materials indoors than trying to do it from a mobile device in the park.
  
• Weight training with barbells, dumbbells, kettlebells, and the like, with or without the use of a bench, is a winter staple for athletes and fitness enthusiasts everywhere. If the weather keeps you stuck at home for the weekend, having a partner, family member, or friend spot you can be both helpful and fun. If you’re feeling adventurous and confident and go slow at first, it can even be a chance to try something new, like lifting kettlebells with a nonstandard grip such as the goblet.
  
• Indoor aerobics may feel monotonous compared to getting your cardio in surrounded by the sights and sounds of the great outdoors. However, cardiovascular training is just as fundamental in winter, and it doesn’t have to be limited to just callisthenics and jogging from the kitchen to the living room. If you don’t have access to a treadmill or other machine, you can do bodyweight exercises supported by any sufficiently sturdy piece of furniture, climb stairs for a cardio routine that also is excellent for quadriceps conditioning, and anything else you can imagine and safely perform. Fitness videos from the 80s and 90s may often be readily available online and can be a good winter exercise resource – the neon outfits and cheesy instructors make the routines easy to follow and remember, and many of these tapes focus on sensible and fundamental exercises that are timelessly effective.

How Can You Prevent Injuries While Exercising in Cold Weather?

If you feel winter is a disruption to your fitness plans, those plans will be even more derailed if you get injured. You’ll be able to work out more safely in winter by following these guidelines:

Video: Winter Workout Hacks | How To Train Outside Without FREEZING!

• Warm up just as thoroughly as you would any other time of year – even more so, because it can take more effort to maintain adequate circulation in cold conditions. Leg and ankle stretches can be particularly important when it comes to vigorous movement indoors or in winter weather outdoors.
  
• If you’re taking part in outdoor sports, dress appropriately and plan for unforeseen weather. Layering and leaving little skin exposed are key. You may also want to pack extra clothing items – a scarf or gaiter in case of high wind chill that can cause facial discomfort and damage, for example.
  
• Make a mental note to hydrate. Cooler weather means fewer signals, like sweating, that your body needs more water. This means that dehydration is a danger during winter fitness activities if you’re not thinking about your water level.
  
• Surfaces can become slippery in winter when you least expect it thanks to phenomena like black ice. Wearing appropriate footwear with thick, traction-focused soles can save you a lot of pain and inconvenience, which is just one aspect of slip and fall prevention. If you have stairs or a walkway leading to your residence, keeping them clear of snow is a must, but so is using rock salt in potentially icy conditions to lower the chances of a layer of slippery ice forming.
  
• Your routine’s schedule will probably need to change because of fewer daylight hours in the winter months. Checking sundown times on your preferred weather app or website is a helpful way to plan.

What Are the Best Ways to Manage Winter Aches and Pains?

Unfortunately, another complication to physical activity in winter is the greater possibility of worse musculoskeletal pain. People with common conditions including many forms of arthritis, tendonitis, and others may find they have persistent aches and flare-ups of pain due to cold weather. So it’s wise to know what to do about winter aches and pains both at home and in a physical therapy setting.

In the immediate term, heating pads, hot compresses, and other methods for transferring heat are naturally going to offer the best relief in winter. This does mean, however, that you should be conscious not to overdo it so that you can avoid burns or overheating. Icing down overused or inflamed joints may not sound as appealing in winter as in summer, but keep in mind it could still be your best choice depending on your situation.

If you set up an appointment with JAG PT, they’ll put a custom treatment plan for your musculoskeletal pain and discomfort into immediate action. JAG PT’s therapy team combines the specific modalities you need for both immediate and long-term relief, including advanced techniques at their modern, well-equipped clinics. In winter, this can mean a plan such as the precise application of heat therapy alongside targeted exercise and massage for joint problems due to the winter climate.