Exercising year-round is something many fail to achieve in cold months. Weather conditions that affect our community this time of year bring additional concerns of health and safety. Staying in shape and maintaining a routine are possible despite these barriers through an understanding of the changes to your environment and an adapted fitness plan.

Joints undergo tremendous effort during our day-to-day activities: whether it’s skiing, running or getting up from our Bitterroot Brewery table to pick up your order! Exercise is no exception. Especially during the winter: slippery pathways, uneven terrain and impaired vision are factors making exercise in the outdoors difficult. Crosswalks and roads affected by ice make it harder to maintain proper footing and hinders your stopping ability.

Snow accumulates in these areas and as a result, terrain becomes uneven and unsafe due to the uncertainty of snow density. The potential for falls make outdoor exercise risky. Slowing down, wearing footwear that has good traction and proper ankle support and planning your routes in advance are three methods of combating snow buildup. Additionally, consider the following:

• Keep hands free,

• Stay on even paths,

• Prioritize balance over speed or distance.

Daylight and temperature also affect safety. This time of year there is less sunlight which can make late night and early morning activities dangerous without spatial awareness. Fitness goers should utilize light sources to ensure a lack of light does not impede safety.

The shock of cold weather can be damaging to your joints. Pressure increases and mobility decreases. Stretching before and after activities and maintaining proper body heat helps loosen stiff joints and prepare them for exercise.

Mobility is beneficial for your joints, but not when that leads you to fall. Putting time and effort into your fitness plans enables you to overcome many of the aforementioned challenges associated with cold weather outdoor exercise. While it is not always possible to adapt plans to accommodate changing weather conditions, indoor activities may suffice and should always be considered.

Exercises and Stretches that Promote Better Joint Health

Using your joints is key in strengthening them. We’ve outlined a few ways you can promote better joint health and mobility before and after exercise. The best part? All of these can be done indoors and with minimal or no equipment.

• Knee bends,

• Straight raises,

• Lunges,

• Walking.

Knee bends are effective for developing balance and to warm up knee joints. Simply kneel down without leaning far forwards or backwards until you reach down as far as you can (or the ground), akin to a squat, and slowly stand back up. Your back should remain straight the entire time.

Straight raises are done lying down on a flat surface. Bend the non-operative leg so that your foot is flat on the ground for support. Keeping the operative leg straight, tighten your thigh muscle and slowly raise that leg up off the ground until it is in line with the other leg. Hold and then slowly lower it and repeat. These raises are great for strengthening hip and thigh muscles.

Lunges are achieved by maintaining straight posture with both feet firmly planted. Then, step forward with one leg as far as you can while maintaining your balance and dip your body until your non-operative knee almost touches the ground. Either return to the starting position to complete the step forward and perform with the other leg. Balance should be a priority.

And finally, while a long walk isn’t achievable at home, find reasons to get up and move around! Every step counts towards keeping your joints loose and active–even the walk to the fridge to grab a snack!

Consult with Active Care MT this winter season to ensure that you are receiving the chiropractic services you need to ensure that you remain healthy, mobile, and safe during your extracurricular outdoor pursuits.

Rindal, D. (2019, April 16). 4 Surprising Benefits of Walking on Uneven Surfaces. Retrieved November 17, 2022, from https://www.vimocity.com/blog/prevent-injuries-on-slippery-icy-or-uneven-surfaces-count-on-your-t-e-a-m/

It's cold outside! Do your joints hurt? (2021, January 26). Retrieved November 21, 2022, from https://www.uchicagomedicine.org/forefront/prevention-and-screening-articles/its-cold-outside-do-your-joints-hurt#:~:text=Reduce%20your%20risk%20for%20joint,your%20joints%2C%20especially%20your%20knees