As the temperature drops more and the winds start to get chilly, most people have started wondering why it is difficult for them to even get out of bed, let alone exercise. The short answer is: yes, cold weather can increase the likelihood of muscle strain, joint stiffness and even serious injuries if the body is not prepared.
The body is doing its most quiet work at night. Muscles are being loosened, the nervous system is calming down, the body temperature is going low to enter the stage of deep relaxation.
It is the biological programming of the body. After all the activities of the daytime, where the body is utilizing energy and fighting stress, the body has its relaxation time at night.
This implies that when we arise each morning, we are not rounded and ready to go into our usual strenuous physical activity. Our muscles are cooler, our tissues are less elastic, and our joints are stiffer. In winter, our morning physiological state is accentuated. The cold further leads to a reduction in blood flow to our extremities, a decrease in the speed of nerve impulses, as well as an increase in the rigidness of our muscles. When our physiological temperature is reduced, our injury threshold also decreases.
How to Make Your Workouts Enjoyable Winters
- A warm or hot shower helps elevate core temperature, relax tissues and improve circulation. Muscles become more pliable, and the jump from rest to activity becomes gentler.
- Use oils or balms before a workout. Massaging warm oil or using a mild balm can enhance peripheral circulation and prepare the soft tissues for movement. This practice has roots in both physiotherapy and ancient healing traditions.
- Avoid exercising in very cold indoor conditions. Working out in an environment that is too cold can counteract your warm-up, keeping tissues tight and reactive. Choose neutral or slightly warm spaces when possible.
The 15-Minute Capsule Workout
Well, workout doesn’t have to be boring with stiff movements and a cycle of repeated of repeated training for 1 hour. Try this 15-minute capsule workout at home for a fit and fresh winter morning routine.
2 minutes of spot jogging and stair climbing to avoid cold shocks without exposing joints.
• 2 minutes of squat pulses, 15 reps, lunges, 10 reps each side, glute bridge, 10 reps. This improves blood circulation and metabolism.
• 2 minutes of marching with big arm swings. Reverse lunges, 10 on each side, slow mountain climbing and 20 seconds of plank. This burns calories and improves endurance.
2 minutes of neck exercises and wall push ups, which ease out upper body winter stiffness.
• 2 minutes of slow sun salutations reduce winter tightness, support hormone balance and reset your body.
• 2 minutes of recovery and stretching with cobra and downward dog pose, 5 times for quad and hamstring stretch.
• 1 minute relaxation in child pose followed by
• 2 minutes of deep breathing.
This helps reduce the risk of muscle strain while gradually elevating body temperature. Warmth isn’t merely about heat, it reflects a body prepared for action.
