By: Kayla DeWitt, DPT
Colder weather tends to keep people inside more and they exercise less. Decreasing activity any time during the year can increase joint pain. Getting one-half hour of physical activity each day can help prevent an increase in joint pain. Here are a few ideas to stay active during the cold months.
Throw on your warm clothing, grab a friend or family member, and head outside for a stroll in the fresh air. As long as the temperatures are not dangerously low and the sidewalks or roads are not slick, a walk outside can help strengthen your bones and muscles and improve circulation while improving your mood at the same time.
Hydration is not just important during a heat wave, but all year long. Make sure to drink plenty of water before, during and after your workout. Dehydration can occur during the cold temperatures from sweating, breathing, wind and more. It can be harder to notice dehydration during the winter months.
Another tip is to join an exercise class, such as classes offered at Oklahoma City Indian Clinic’s Wellness Center, including: Tai Chi, Core Power, Eagle Power Low Impact Training, Zumba or Circuit Training.
If you are stuck inside, there are a few exercises that do not involve any equipment that will get your heart rate up and get you moving. Do each move for 30 seconds and repeat them three times. See how many of each move you can do and try to beat that number each week.
- Planks
- Push-ups
- Squats
- Wall sits
- Mountain climbers
- Air punches
Please talk with your medical care team before starting a new exercise regimen.
