RehabVisions Team
Winter can make even simple movement feel harder. Cold air, wind, slick sidewalks, and shorter daylight hours can shrink your options—and your motivation. But beyond the inconvenience, colder temperatures also change how your body performs. That’s why a workout that feels “normal” in warmer months can feel stiffer, tougher, or more uncomfortable in winter—especially in places where cold weather sticks around (like much of the Midwest).
The good news: you don’t need to put fitness on pause until spring. With a few smart adjustments, you can stay active outdoors safely and comfortably all season long—while reducing joint pain flare-ups and lowering your risk of strains or slips.
How cold weather affects your body during exercise
When temperatures drop, your body works to preserve heat by narrowing blood vessels and reducing blood flow to the skin and more superficial muscles. As a result:
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Joints may feel stiffer, especially for people with arthritis or prior injuries
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Muscles take longer to warm up, increasing the risk of strains
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The heart works harder, as narrowed blood vessels raise cardiovascular demand
These changes don’t mean outdoor activity should be avoided. They simply mean winter exercise requires a more intentional approach. Here are some tips for staying active safely this winter.
1) Warm up thoroughly—and take your time
A proper warm-up is essential in cold weather. Muscles and connective tissue need more time to become flexible and responsive.
Start with 5–10 minutes of low-intensity movement to raise your heart rate—such as brisk walking or gentle cycling. Follow that with dynamic (movement-based) warm-up exercises rather than long static stretches.
Examples include:
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High knees (walking or light jogging)
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Straight-leg kicks to loosen hamstrings
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Walking lunges with a gentle torso rotation
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Arm swings or shoulder circles for upper-body activity
Your warm-up should mirror the movements of your workout. If you’re unsure what’s appropriate for your body or condition, a physical therapist can help design a safe routine.
2) Dress for insulation and flexibility
Layering is critical in winter when temperature, wind, and moisture can change quickly.
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Start with moisture-wicking base layers
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Add insulating layers for warmth
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Use a wind-resistant outer layer when needed
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Remove layers as your body warms to prevent excessive sweating
Even in winter, sun exposure matters. UV rays reflect off snow and remain present on cloudy days.
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Wear sunscreen and sunglasses
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Use lip balm with SPF to protect from sun and wind
3) Stay hydrated—even in the cold
Cold weather reduces thirst, but your body still loses fluids through sweat and breathing. Dry winter air can increase fluid loss, even during moderate activity.
Make hydration part of your routine:
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Drink water before exercise
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Sip fluids during longer sessions
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Rehydrate after your workout
4) Cool down before stopping completely
Abruptly stopping exercise can increase post-workout stiffness and soreness in cold weather.
After your workout:
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Continue with 5–10 minutes of easy movement to gradually lower your heart rate
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Perform static stretching after exercise, when muscles are warm
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Consider foam rolling or gentle self-massage indoors
Staying active all winter
Winter doesn’t have to mean months of inactivity. With a thorough warm-up, smart layering, hydration, and a consistent cool-down, outdoor exercise can remain safe and effective all season long.
If joint pain, stiffness, or injury concerns are limiting your activity, your physical therapist can help you modify your routine and keep you moving confidently through the winter months.
If you’d like help customizing a warm-up or cool-down—or want guidance for joint pain, stiffness, or return-to-exercise—reach out to our rehab therapy team at RehabVisions. Visit us online or call 785-742-2201 (Hiawatha) or 785-933-2086 (Netawaka).