The cold New England air has officially set in! With plummeting wind chills and storm advisories, outdoor exercise can quickly become a challenge. To help you keep up with your outdoor exercise, here are some tips to keep you moving during these cold months.
COMMIT TO GETTING OUTSIDE
Cold temperatures and bone-chilling wind can make venturing outside less than enticing. However, there are often days (or pockets of time during the day) when the conditions are mild enough to safely get outside. Plus, feeling the natural sunlight is sure to boost your mood and help you to get Vitamin D—a vital nutrient for bone health!
LAYER UP
Even in wintry weather, the more you move, the more you’ll sweat. Therefore, your base layer should be a fabric that will wick moisture away from your skin. In addition to adding a layer to insulate your body, having multiple layers makes it easy to adjust your attire depending on the conditions.
BE THOUGHTFUL OF YOUR FOOTWEAR
Proper winter footwear for exercising is essential. With wet, slushy roads and icy trails, being extra thoughtful about safety is key. Wool socks and winter spikes are vital tools to keep you moving safely and keep you vertical on your feet!
WARM-UP THOSE MUSCLES
During colder weather, it is even more vital that you adequately prepare your body for your run. A few easy ideas include:
- Jumping rope in your garage
- Climbing stairs to get your heart pumping
- Performing some yoga moves in your living room
Whatever you do, don’t ignore the importance of adequate warm-up to help prevent injuries.
HAVE A BACKUP PLAN
Cross-training activities are important all year long. Winter is the perfect time to mix up your routine to prevent burnout and overuse injuries. Hitting the trails for a hike, giving snowshoeing a try, or digging out your cross-country skis are all ways to keep moving and challenge your body.
DON’T IGNORE PAIN- CONTACT YOUR PHYSICAL THERAPIST
If pain or injury is a barrier to your exercise goals, schedule a visit with your physical therapist. Your physical therapist is your partner in health, and as an expert in movement, will help you identify the root cause of your symptoms. As you progress through your care, your physical therapist will help identify safe exercise options that help you return to your maximum function and achieve your full exercise potential.
Call your nearest Bay State Physical Therapy location or complete the form below to request an appointment.
Tags: winter, snow, cold weather, Physical Therapy, Exercise, safety, movement
