winter

How to Reset Your Body in the Winter

Winter mornings often come with extra stiffness, slower movement, and that “rusty” feeling when getting out of bed. Cold temperatures, less activity, and more time sitting can all contribute to joints and muscles feeling tight first thing in the day.

As a physical therapist, I often remind patients that how you move in the first few minutes of your morning can set the tone for your entire day. A short, gentle movement routine can help wake up your body, improve circulation, and reduce stiffness — without requiring a full workout.

Check out this Winter Morning Body Reset. It is designed to help you move better and feel more comfortable before starting your day.

  1. Bridges- laying down, bend your knees and lift your butt up and down. Repeat 10 times
  2. Lower Trunk Rotation- laying down, bend your knees and move them as a unit dropping your knees towards the surface and hold for 5 seconds. Perform 10 times.
  3. Squat- Stand up and perform 10 squats.
  4. Heel Raise- Lift your heels up and down 10 times.
  5. March- Perform 10 marches.

How to Continue Exercising in the Winter

Winter weather is upon us! Even though temperatures are dropping, there are many options to continue exercising safely.

If you spent the warmer months exercising outdoors, but continued making monthly membership ‘donations’ to your local fitness center, use this winter to redeem your money’s worth of classes and workouts! Gyms offer plenty of indoor cardio, conditioning, and strengthening exercise options. Most gyms also offer fitness classes if you like the group setting. If a gym membership is not your thing, there are also many exercise options online, TV on Demand, or on DVD.

If you still plan to battle the elements and exercise outdoors through the winter months, be sure to make use of warm, protective clothing. Proper footwear, warm socks, hats, gloves, and layers are all important!

Also, remember winter brings shorter hours of daylight so use reflective gear whenever necessary! Always remember safety first and consider alternatives to outdoor exercise when icy or extra cold outside!