Protect Your Joints This Winter: Tips for Cold-Weather Exercise

Winter can make joints feel stiff and achy, increasing the risk of discomfort or injury during exercise. Staying active safely requires a focus on warm-ups, gentle movement, and strategies to keep your body ready for activity.

Warm Up Gradually

Cold muscles and joints are more prone to injury, so start each session with a proper warm-up. Begin with light movement to increase blood flow:

• March in place for 2–3 minutes
• Shoulder rolls and arm circles
• Gentle hip and knee swings

Focus on Low-Impact Exercises

High-impact activity can aggravate stiff joints in colder months. Choose movements that reduce stress on hips, knees, and shoulders:

• Walking, stationary cycling, or elliptical training
• Swimming or water-based exercise if accessible
• Bodyweight exercises like mini squats, wall push-ups, or seated leg lifts

Incorporate Gentle Stretching

Stretching after warming up helps maintain flexibility and joint mobility. Key stretches include:

• Seated hamstring stretch
• Standing calf stretch
• Shoulder cross-body stretch

Stay Warm and Supported

Dress in layers to maintain joint warmth, which reduces stiffness. Supportive footwear helps prevent slips and provides cushioning for joints during outdoor activity.

Use Home Exercises to Stay Consistent

If weather prevents outdoor exercise, indoor routines keep joints moving:

• Chair squats or sit-to-stands
• Marching in place with arm movements
• Resistance band exercises for arms and legs

Cold weather shouldn’t keep you from staying active. Gradual warm-ups, low-impact movement, gentle stretching, and indoor exercise options all help protect joints and maintain mobility throughout the winter months.

Contact us today to get personalized advice for staying active and protecting your joints all winter long.