Physical Therapy Can Help You Stay Active This Winter
Do you find it challenging to get motivated when it’s cold outside? Are you worried about spending your time slipping and sliding instead of getting a workout? At Carolina Prime Physical Therapy, we can help you find ways to stay active safely no matter the weather conditions!
Just because it is winter, it doesn’t mean you have to stay indoors. Remaining active in the winter months is just as important as remaining active during other seasons. The winter presents several fun activities that can double as workouts.
Even something as small as taking a walk around the neighborhood to look at holiday lights or building a snowman with your kids can give you the amount of daily exercise you need.
At Carolina Prime Physical Therapy, we can design specialized treatment plans for anyone who may need a little extra push to stay active during the winter. Contact us today to learn more!
What Are the Benefits of Exercising During the Winter?
It is undeniable that daily exercise is essential for staying healthy and promoting wellness. The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity. Depending on the type of workout, exercising in colder weather can meet and exceed these recommendations.
Too often, it seems easier to stay in, nestled up in blankets, while it’s snowy and cold, and there is evidence that we workout around 10 minutes less per day in the winter compared with the summer months.
With winter, some risks don’t exist in warmer months. For example, slipping on ice as you walk or run on the sidewalk or in more severe risks like hypothermia or frostbite can result from improper clothing or underestimating the temperature.
Staying active is a necessary component of well-being and one of the best ways to improve your mental and physical health. Physical activity has been linked to:
- Improved sleep
- Reducing anxiety
- Strengthening bones
- Strengthening your muscles
- Lowering blood pressure
- Lowering your risk of type 2 diabetes and many kinds of cancer
- Maintaining or losing weight
- Reducing the risk of dementia and Alzheimer’s
- Improving balance and reducing your risk of falling
Exercising in the cold can be invigorating and serve as an immune system boost. Even just a few minutes of outdoor exposure during the winter can help prevent both bacterial and viral infections.
Staying safe is essential, and so is staying active. Anything you can do to spend less time sitting and keep active during the winter months is a step in the right direction!
What To Expect From Physical Therapy Sessions
At Carolina Prime Physical Therapy, we want to make sure you stay safe this winter, so you can enjoy doing the season’s activities without fearing a harsh fall or other serious injuries. No matter what winter activity or exercise you’re partaking in, warm-ups should always include a combination of low-intensity movements that will make the physical activity easier to perform.
Our physical therapists will start with an assessment identifying the factors contributing to your pain and/or injury. We will perform a thorough history to understand more about your challenges and your overall health status.
We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques. We will progress your program to help you get back to the activities you enjoy in the most efficient way possible.
There are some steps you can take on your own to decrease your risk of sustaining a fall-related injury while participating in winter activities. Snow and ice are the main culprits for many injuries during the wintertime, which is why it is essential to add to your stability. Choose shoes with winter soles for traction. Add slip-on spikes to your boots on the extra icy days to reduce your risk of slips and falls. You can also get a pair of ski or walking poles to help keep your balance.
Sources: https://pubmed.ncbi.nlm.nih.gov/31193280/, https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=56, https://pubmed.ncbi.nlm.nih.gov/30719382/, https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Contact Us Today!
Whether you’re looking for ways to recover from an injury and get moving in the winter, Carolina Prime Physical Therapy can help.
Contact us today to find out how we can help make your winter season as enjoyable as possible!
2025 Is the Year You Increase Your Strength and Well-Being
At Carolina Prime Physical Therapy, we’re here to guide you every step of the way on your path to wellness this new year. Let us be your trusted partner in achieving your health and fitness goals.
Let Carolina Prime Physical Therapy help you on your journey to becoming strong, healthy, and active in 2025.
Juicy Baked Chicken Breast
- 4 (7 to 8 oz) boneless, skinless chicken breasts
- 2 tsp olive oil
- 1 tbsp chili powder
- 1 tsp parsley flakes
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp cumin
Pre heat oven to 425 degrees F. Line a baking sheet with foil and spray with non-stick spray. Place the chicken breasts between two sheets of parchment paper and pound to an even thickness. Drizzle both sides of chicken with olive oil. Combine seasonings and sprinkle generously over both sides of the chicken breasts. Bake for 20 minutes. Remove from oven and cover loosely with foil for 5 minutes before slicing.
Embrace Heart Health This Valentine’s Season
February, a month symbolizing both love and heart health, offers a unique opportunity to focus on cardiovascular well-being. Let our Carolina Prime Physical Therapy physical therapists help you commit to heart-healthy practices that enhance your overall wellness, with the following tips:
- Cardio Exercises: Engage in activities like brisk walking, swimming, or cycling to strengthen your heart.
- Partner Workouts: Valentine’s Day is perfect for trying partner exercises. Activities like dance or daily walks holding hands can make workouts enjoyable and beneficial for heart health.
- Stress Reduction: Our therapists can teach you stretches and mindful breathing to reduce stress and improve heart function.
- Healthy Habits: Learn about heart-healthy habits from your physical therapist, including diet and lifestyle tips.
Let’s take a step towards a healthier heart this Valentine’s month. Remember, taking care of your heart is not just for February; it’s a lifelong commitment!
Sources: https://www.tandfonline.com/doi/abs/10.1080/1612197X.2020.1739108, https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx
