Stay active and pain free: How to keep moving even when it's cold

With the temperatures dropping and the frosty mornings, it's tempting to stay in bed or curl up indoors and avoid exercise. But staying active is crucial and can improve your pain and stiffness!

Here are some practical tips to help you get moving and keep those aches at bay, even when its chilly outside: 
1. Embrace Stretching
Before you dive into your workout, take time for stretching. This helps increase blood flow to
your muscles, making them more flexible and ready for exercise. Focus on gentle stretches
for your neck, shoulders, back, and legs.
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2. Layer Up
Dressing in layers is key to staying comfortable during cold-weather workouts a moisturewicking underlayer is always a good idea and a wind- and water-resistant outer layer. Don’t forget gloves, a hat, and warm socks to keep extremities cozy. You can always shed layers as you warm up​ 

3. Find Indoor Alternatives
When it’s too cold or icy outside, Don’t give up! have an option switch to indoor activities. Gyms may be an option, but you can also exercise at home. Try bodyweight exercises like squats, lunges, and push-ups, or follow online workout videos. Yoga and Pilates are excellent for building strength and flexibility, and they don’t require much space​.

***You just need to find the exercise level that suits you. Be careful of starting straight into
advanced Yoga or Pilates !! 

Make It Fun
The best exercise is the one you enjoy. Whether it’s dancing around your living room, playing sports, or joining a friend for a walk, find something that makes you smile. Enjoyable activities are easier to stick with, turning exercise from a chore into a highlight of your day.

Set Realistic Goals
Don’t aim for perfection—aim for progress. Set achievable goals based on your current fitness level and schedule. Maybe it’s a 20-minute workout three times a week or a daily walk during your lunch break. Small, consistent steps are more sustainable and build long- term habits.

Listen to your body
Pay attention to how your body feels. It’s normal to experience some discomfort when starting a new routine, but sharp pain or extreme fatigue are signs to slow down. Rest when needed and give your body time to recover. And always keep you water intake up

***You should immediately stop exercising and seek medical attention if you experience: 

• sharp pain or discomfort
• chest pain (which might indicate angina or even a heart attack)
•  extreme breathlessness
•  very rapid or irregular heartbeats.

Incorporate Strength and Flexibility Training
Strength training and flexibility exercises are vital. They help improve muscle tone, joint health, and overall mobility. Incorporate resistance bands, dumbbells, or bodyweight exercises into your routine. Don’t forget to stretch regularly to maintain flexibility and prevent stiffness​ 

Stay Consistent
Consistency is key to gaining the benefits of exercise. Make it a habit by scheduling workouts into your daily routine, and hold yourself accountable by tracking your progress.
Celebrate your achievements, no matter how small, and stay patient—results will come with time and dedication​

Keep Moving
Regular movement is essential for managing pain and stiffness, particularly in cold weather. Whether it’s a walk, a quick workout, or even stretching during TV commercials, every bit helps. Keep your body active and engaged, and you’ll feel the benefits in both your physical and mental health.

• By following these tips, you can stay active, manage pain, and enjoy the benefits of exercise all year round. Don’t let the cold weather hold you back—embrace it as an opportunity to find new ways to stay fit and healthy
• Our physios can help you develop a program that will be specific to your needs, your previous injuries or health issues.

So don’t do it alone and remember, to have fun and enjoy

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