Whether you love all the winter activities that Central Oregon has to offer or you simply know you have to keep moving to stay in shape for your summer fun, it’s important to address the changes that colder weather brings. Here are a few to consider:
Warm up right
A good warm up is always important, but because of the tendency for joints to be stiffer and blood flow to muscles to be reduced in the cold, it's even more important that you do it right this time of year. To start, do something to get your heart rate up a bit, maybe a brisk walk or light jog. Follow that up with a dynamic warm up (such as a walking lunge) rather than static stretches. Cater your warm up to what you have planned in your workout. If you're not sure how it should look, ask your physical therapist.
Dress right
Dress in layers to adjust your insulation to your activity level. Bring an extra layer for after your outdoor activity to stay warm and get dry quicker.
Remember to use sunglasses and sunscreen - just because it's cold doesn't mean the UV rays are gone, especially in Central Oregon's elevation. Lip Balm with SPF protects from the sun and wind.
Stay hydrated
Drink water before, during and after your workout. The drier air in winter lets your sweat evaporate more quickly, so it's easy to underestimate how much fluid you've lost.
Cool down
When you're finished, don't rush inside and crawl under a blanket. Cool down properly with a walk or another form of active recovery to let your heart rate come down. Static stretching, foam rolling or self-massage are other great cool down options. Consult your physical therapist to find the best plan for you.
Celebrate where you are
Shorter days and lower temperatures don't mean you're stuck inside for all of your exercise. Take advantage of the Central Oregon beauty even if it’s just for a few minutes. If you follow these tips and our other winter wise strategies, you can safely keep moving outside.
If you'd like a customized, comprehensive exercise plan, consult the experts at CompassPT.
Adapted from the APTA Private Practice Section, November 30, 2020