This post was written by Keith Lewis, NBC-HWC, ACSM, ACE, CFSC, lifestyle change specialist, Parkview Employer Solutions.
As temperatures drop, many people notice an increase in joint stiffness especially in the hips, knees, shoulders and back. Cold weather can reduce circulation and cause muscles to tighten, which makes flexibility and mobility essential parts of your winter wellness routine.
Winter workout considerations
When staying active in colder months consider:
- Taking a few minutes to warm up indoors before heading outside can help protect your joints and improve overall comfort.
- Be mindful of icy sidewalks and snowy conditions and consider shifting your activity indoors when needed.
- Winter can bring lower energy levels and changes in mood, sometimes referred to as the “winter blues.” Regular physical activity is one of the most effective ways to boost endorphins, reduce stress and support mental well-being.
Keep it simple
Home-based exercises such as stretching, yoga or bodyweight strength circuits are effective for maintaining mobility and strength. Even 15–20 minutes of consistent movement can make a meaningful difference in how you feel each day.
To make fitness more enjoyable, try creating a seasonal challenge or themed routine. For example, a “12 Days of Fitness” countdown can help you stay motivated and have fun with movement:
Example
- 12 jumping jacks
- 11 squats
- 10 push-ups
- 9 lunges
- 8 sit-ups
- 7 mountain climbers
- 6 glute bridges
- 5 stretches of choice
- 4 shoulder rolls
- 3 planks (30 seconds)
- 2 balance holds
- 1 mindful minute of deep breathing
Staying flexible, active and mindful this winter will help you move better, feel better and enter the new year with renewed energy and confidence.
Employee resources to support a healthy workforce
Parkview Workplace Wellness, offered by Parkview Employer Solutions, helps employees build healthier habits and achieve their best possible health and well-being through the support of lifestyle change specialists. Parkview Employer Solutions partners with area businesses to deliver innovative services that improve employee health and well-being, including Signature Care, Employer Clinics, Occupational Health, Employee Assistance Programs, Workplace Wellness, and more. For additional information, please contact [email protected].
