As the crisp fall air starts to arrive (and we Northwesterners continue to avoid thinking about the forthcoming chilly, soggy embrace of winter), it’s essential to maintain a fitness routine that ensures your musculoskeletal system remains fit as a fiddle. That’s because maintaining flexibility, strength, and mobility is crucial to staying injury and pain-free when the weather outside is frightful.
So here at ProOrtho we figured it’s time to explore the best activities and workouts that will help you thrive as the temperature drops. That’s right, it’s time to embrace the chill, get some movement, and have a little fun while you do it!
(And maybe a hot chocolate or pumpkin spice latte afterwards…brrrrrrrr.)
Let’s Talk About Stretching
Stretching is fundamental component of any activity. Stretching not only helps increase flexibility but also reduces the risk of injury, alleviates muscle tension, and improves circulation. Spend at least 10-15 minutes on dynamic stretching exercises before starting any activity to prepare your muscles and joints for movement. If you have questions about dynamic stretching, give us a call —we’re happy to point you in the right direction.
Also, Please Wear The Right Shoes…And Everything Else!
Proper attire is a crucial component of staying safe and enjoying winter activities to the fullest. So, before you head out headlong into your chosen indoor or outdoor cold weather workout or activity, make sure you’re dressed appropriately to conquer the cold with confidence. You’ll not only enhance your comfort, but also reduce the risk of cold-related injuries.
Here are a few quick dressing tips:
- Layer for warmth (enough said).
- Protect extremities with mittens, warm socks, and thermal hats (or rain hats).
- Wear insulated footwear for any snow-related, action-packed adventures, or simply if it’s cold in the lowlands.
- Invest in waterproof and breathable outer layers to keep moisture out while allowing sweat to escape.
- Stock up on hand warmers or heated insoles to provide extra warmth during extended outdoor activities.
- Consider reflective clothing: if you’ll be active during low-light conditions or at night, ensure you’re visible to others.
Yoga Time: Indoor Serenity During An Outdoor Tempest
Yoga is an excellent activity for the dreary times we know and love in these parts. Yoga provides a comprehensive mind-body experience that improves flexibility, balance, and strength. Its low-impact nature makes it suitable for people of various fitness levels, and it can be practiced indoors, shielding you from the harsh winter weather.
Start with basic poses like Downward-Facing Dog, Child’s Pose, and Cat-Cow stretches. (YouTube has great yoga channels if you’re a new yogi). As you progress, consider joining a yoga class, whether in-person or online, to explore a wider range of poses and sequences. Yoga not only enhances physical health but also promotes mental well-being, helping you combat the winter blues.
Strength Training: Indoor Power Hour
Strength training is a cornerstone of musculoskeletal health, especially as we age. It helps maintain muscle mass, bone density, and joint integrity. Invest in resistance bands, dumbbells, or utilize your body weight for effective strength workouts. Focus on compound exercises like squats, lunges, push-ups, and planks to engage multiple muscle groups.
Create a simple routine that you can perform at home, targeting different muscle groups on alternate days. Start with 2-3 sets of 8-12 repetitions for each exercise. As you progress, gradually increase the resistance or weight to challenge your muscles and reap the benefits of strength training.
Downhill Skiing: The Ultimate Thrill
For those who crave an adrenaline rush, downhill skiing is an excellent option. It’s a fantastic full-body workout that challenges your legs, core, and balance while providing the exhilarating experience of crashing dramatically into piles of (hopefully) soft powder. Ski resorts often offer lessons and equipment rentals, making it accessible for beginners.
Ensure you’re properly trained and have the appropriate gear to stay safe on the slopes. As you carve through the powdery snow, you’ll not only strengthen your lower body but also enjoy the breathtaking winter scenery.
Snowboarding: Get Shreddin’
Snowboarding is another thrilling winter sport that engages your entire body. It challenges your balance, core strength, and coordination while gliding down snow-covered slopes. Like skiing, snowboarding offers various difficulty levels, from beginner to advanced. Don’t worry, you don’t have to drink Red Bull® to be a snowboarder.
Speaking of which, if you’re new to snowboarding, consider taking lessons from a certified instructor to master the basics. Over time, you’ll find yourself navigating the slopes with confidence and building strong leg muscles in the process.
Cross-Country Skiing: A Cardio Adventure
Cross-country skiing is a fantastic cardiovascular workout that also engages your upper and lower body muscles. It’s an excellent choice for those who prefer a less intense winter activity while still reaping numerous health benefits. Cross-country skiing is gentle on the joints, making it suitable for individuals concerned about musculoskeletal health. But it’s a heck of a workout!
Find a local trail or ski center that offers cross-country skiing, and enjoy the tranquility of gliding through snowy landscapes. It’s a fantastic way to stay active and connect with nature during the colder months.
Snowshoeing: Explore the Wilderness
Snowshoeing is an accessible and enjoyable winter activity for people of all fitness levels. It provides a low-impact workout that enhances cardiovascular fitness and strengthens your leg muscles. All you need are a pair of snowshoes, poles, and appropriate winter clothing.
Hit the trails, explore the serene winter wonderland, and experience the joy of trekking through untouched snow, then wind up at some nice lodge to drink hot cocoa. Snowshoeing is not only an excellent workout but also an opportunity to connect with nature and enjoy the peace and quiet of the winter landscape.
Ahhh, We Guess Winter’s Not So Bad Around Here…
As winter descends upon us, it’s crucial to prioritize musculoskeletal health and stay active. Whether you choose indoor activities like yoga and strength training or venture into the great outdoors for skiing, snowboarding, cross-country skiing, or snowshoeing, there are plenty of options to keep you moving and injury-free.
Please don’t forget that you can always go for a walk in the mall, take a cruise on a bike path, play some pickleball, or do anything else that suits your fancy. The key is to find activities that you enjoy and that align with your fitness level and goals. So, embrace the chill, stay active, and make the most of the winter season while keeping your musculoskeletal health in top shape. Your body will thank you for it.
We’ve Got Your Back
Hey! If you’re interested in more activity recommendations, reach out today! At ProOrtho, we’re all about sports medicine and pain management. Our orthopedic physicians offer the widest spectrum of surgical and non-surgical options paired with advanced technologies to improve your quality of life with comprehensive and exceptional orthopedic services.
