There’s nothing quite like waking up on a cold winter day and hitting the slopes, strapping on the skates or simply heading out for a walk. There’s something exhilarating about being outside in that bracing air!
But as we get older, our muscles and joints need a little time to wake up before we put them to work. A few easy minutes of warming up can turn a cold walk around the block into one of the best parts of your day.
Start Indoors, Where It’s Cosy
Heading out with cold muscles is like driving a car on a chilly morning without first warming up the engine. Before you pull on your boots, spend time moving around the house. March on the spot, swing your arms, and lift your knees a little higher with each step. By the time you head out the door you’ll already feel looser.
Give Your Heart an Easy Start
Cold air makes your blood vessels narrow, which pushes your blood pressure up and makes your heart work harder. That’s why the Heart and Stroke Foundation suggests spending extra time warming up when it’s cold, since your body is also working to keep itself warm. The American Council on Exercise recommends at least 10 to 15 minutes. Start at an easy pace and let your breathing settle before you pick things up.
Loosen the Hips, Knees, and Ankles
Our joints feel the chill too. Try slow ankle circles, gentle leg swings forward and back while you hold on to the kitchen counter, and easy hip circles. Give each move about a minute. If you’d like a guided session, my Mobility classes are a lovely way to get everything moving. You can join live on Zoom or watch on demand in the library.
Layer Up, and Don’t Forget Your Head
Dress in layers so you can shed one as you warm up, rather than arriving at the corner feeling overheated. Keep a hat on, too. The American Council on Exercise notes that a significant share of body heat can escape through an uncovered head. And choose footwear with good grip, because damp leaves and icy patches are no fun to meet unexpectedly.
Sidebar: Snow Shovelling Is Not a Warm-Up
Snow is a rare treat on the West Coast, but when it does come down, we all reach for the shovel. This is the one winter task I’d ask you to approach with care. Shovelling is a demanding workout for the heart, and cold weather makes that work harder still. A Quebec study published in the Canadian Medical Association Journal found that heart attack risk rose after heavy snowfall, and the authors suspected shovelling was a major reason. Please don’t dive straight in. Warm up indoors first, push the snow rather than lifting it, take frequent breaks, and ask a neighbour or family member to help if you can.
This sidebar is a general reminder, not medical advice. If you have heart concerns or risk factors, please check with your doctor before taking on heavy snow work.
A Warm Start Makes Cold Days Easier
A few minutes indoors, an easy start for your heart, loose joints, and sensible layers: that’s all it takes. Do this, and your chilly walks, snowy strolls, and winter outings will feel lighter and more enjoyable. Whether you’re walking, shovelling, or heading for the ski hill, being ready makes all the difference. Which of these moves do you already do before heading out? Leave a comment below. I’d love to hear what works for you! Stay warm, and enjoy the season.
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