As we come into winter, with colder weather and shorter days, there can be a tendency to keep ourselves indoors more.
Whilst it’s tempting to settle in and cosy up following a busy day, maintaining our exercise levels through the winter is crucial for our physical and mental health. As a sports injury specialist physiotherapist, here are my top three tips on how to stay active, prevent injuries and get the most out of the colder season:
- Adapt Your Routine:
For many of us, heading out into a cold, dark and sometimes wet evening can be rather unappealing, so try to look at this as an opportunity to explore something different such as strength training, yoga, or Pilates. As these activities can be done indoors, in the comfort of your own home even, they will serve to boost muscle strength, support joint health and improve flexibility, all of which can contribute to a reduced risk of injury.
- Warm Up Well:
In colder temperatures muscles and joints can feel stiffer, increasing the risk of strains and sprains. Make sure you take the time to perform a dynamic warm-up before venturing off – you may even want to do this indoors. Simple exercises like leg swings, arm circles, bodyweight squats and lunges can prepare your body for activity by increasing blood flow to muscles and getting the joints moving. On this point, it is also important to remember that once you get warm, you stay warm. Make sure you dress appropriately for the conditions and be prepared for potential changes in the weather!
- Stay Hydrated: It can be easy to forget about hydration in winter, but your body still needs adequate fluids to function optimally. Dehydration can lead to reduced performance and a higher risk of injury, so remember to drink water regularly, even if you’re not feeling thirsty during your activity. Adequate hydration is also vital to making a good post activity recovery so get into the habit of drinking plenty of water once you’re done.
The key to making progress with our fitness and health goals is consistency. Keep yourself active this winter, and you’ll reap the benefits of better mood, energy levels, and a body that’s ready for spending more time being active outdoors once the spring arrives.
Ed Voss
Ed graduated from Birmingham University with an MSc in Physiotherapy in 2009.
He is an HCPC and CSP registered Physiotherapist who has worked in the NHS, private practice and in sport both in the UK and New Zealand, and he now specialises in working with people over the age of 50 who value their health and want to keep as active as possible for as long as possible.
In his spare time, you’ll find Ed spending time with his wife and two children, out running the local trails with his dog, or if he’s really lucky, out on the golf course.
Ed grew up in Stroud, the son of a local GP and he knows and loves the local communities in the Five Valleys and beyond. Being able to give back to the people of this wonderful part of the world is something that Ed considers a huge privilege.
For further information, visit Ed’s website by clicking HERE or Email: edvossphysio@gmail.com Call: 07542 940478
