Warm-up for Cold Weather Exercise

As the weather gets colder, we have a tendency to stop going for walks/runs outside and become less active. Instead of stopping your activities, stay healthy and active this winter by bundling up and continuing to get your exercise in!

Before exercising in the cold, whether that be walking, running or biking, warm up your muscles!

Why warm up?

• It reduces the risk of muscle strains, tendonitis and overuse injuries
• It increases your heart rate and blood flow to the muscles, preparing you for your workout
• When your muscles are warmed up and flexible, they will feel less tight and sore during your exercise

How should I warm up?

• Your warm up should be about five minutes and should focus getting your heart rate up and on moving and stretching the muscle groups you are going to be working! If you are going for a jog, get those legs moving!
• Start slow! If your warming up for an intense bike ride, your warm up might include some forward/backward leg swings, light bodyweight squats, and a few minutes of riding slower on your bike before hitting full-speed.
• Make it dynamic! Now is the time to get your heart rate up and blood pumping to the muscles! Instead of stretching for your toes and holding there, do some slow, easy body-weight squats and reach for your toes as your extend your knees. Try swinging one leg forward & backward, or side to side.
• Pick a few warm up activities and stretches, and do each of them for 30 seconds to a minute.

 
Don’t forget, when exercising outside in the winter make sure you are cautious of very cold temperatures and ice on the roads/sidewalks!
Stay tuned for a blog on workouts can you do indoors this winter!
 
(ACSM Basic Injury Prevention Concepts, October 2016)
 
Lisa Bartz, EP-C