The clocks have changed, the days are shorter and the chill is definitely setting in. As the temperatures drop, many people find their joints feel stiffer and it’s harder to get going in the morning. That feeling of being cold and creaky can be demotivating, but reaching for the thermostat isn’t your only solution. Movement is one of the best ways to warm yourself from the inside out.
At Bodyfixit, we believe in proactive care to keep you feeling warm, loose, and energised all winter long.
Movement – Your Natural Internal Heater
The simple act of moving your body is a powerful way to combat the stiffness and low energy that comes with cold weather.
- Boosted Circulation: Gentle stretching and movement significantly increase blood flow. This rush of warm, oxygenated blood travels to your muscles and tissues, bringing natural warmth and easing that morning stiffness. It’s far more effective than just cranking up the heating, as it addresses the core issue of stagnant circulation.
- Joint Lubrication: Your joints contain synovial fluid, which acts like natural oil. When you’re inactive, this fluid thickens. Moving your joints through their full range of motion helps circulate this fluid, keeping the joints supple and preventing that frustrating “creaky” feeling. This is crucial for maintaining long-term mobility.
- Instant Energy Lift: Even a few minutes of controlled stretching can be enough to kickstart your metabolism and lift your energy levels. It shakes off inertia, making you feel more alert and ready to face the day.
Stretches for Warmth
To get warm in winter, stretches are a great way to get the blood moving, and to prepare the muscles for exercise too, which can help avoid injury:
Dynamic stretches for warmth
- Arm Circles: Stand with your feet shoulder-width apart and rotate your arms forward and backward to loosen your shoulders.
- Leg Swings: While standing, gently swing one leg forward and backward, or from side to side, to stretch your hips and hamstrings.
- Lunges with a Twist: Step forward into a lunge and twist your torso to the side. This engages your core and targets the hips, hamstrings, and quadriceps.
- High-Stepping: March in place, lifting your knees high towards your chest to increase your heart rate and warm up your legs.
- Arm Swings: Stand with your arms extended and swing them across your body, alternating sides, to warm up your chest and shoulders.
Stretches to loosen the spine and legs
- Knee-to-Chest Stretch: Lie on your back and pull one knee towards your chest, holding for a moment before switching legs. This helps stretch the lower back and hamstrings.
- Cat-Cow Pose: On all fours, alternate between arching your back up towards the ceiling and letting it drop down towards the floor to warm up your spine.
- Spinal Twist: Lie on your back with your knees bent. Let your knees fall to one side while keeping your shoulders on the floor, twisting your torso to stretch your lower back and sides.
- Leg Raises: March in place, lifting your knees high to warm up your legs and core. You can also perform heel digs, where you dig your heels into the ground to engage your calf muscles.
Other warming exercises
- Brisk Walk or Light Jog: Start with a few minutes of brisk walking or a very light jog to gradually increase your body temperature before more strenuous activity.
- Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other to work on balance and coordination.
- Pilates: The Ultimate Winter Warm-Up Our Pilates practice is perfectly designed for the winter months. It’s a low-impact, controlled method that combines stretching and core strengthening so you feel warmer, looser, and more resilient. You get the circulation benefits of gentle stretching combined with the deep, stabilising muscle work that supports your joints. This leaves you feeling more balanced, less stiff, and energised for whatever the colder days bring.
Cold Weather Increases Neck & Back Pain
Research has shown that spending time in lower temperatures increases neck and back pain. The hunched position we often resort to in the cold isn’t comfortable for our shoulders and back.
Being mindful of that fact when the cold weather arrives can help you address it before the aches set in.
The Sunshine Vitamin: Why You Need Vitamin D
With less sunlight, it’s a timely reminder about the importance of Vitamin D.
- Physical Benefits: Vitamin D is crucial for absorbing calcium, making it vital for bone health and density, particularly important as we age. It also plays a key role in muscle function.
- Mental & Immune Boost: Research links low Vitamin D levels to lowered mood and seasonal affective disorder (SAD). Moreover, Vitamin D is essential for a properly functioning immune system, helping your body fight off those winter bugs.
Dosage and Pairings:
Since it’s difficult to get enough from diet and virtually impossible from the weak winter sun, supplementation is highly recommended.
- Check Dosage: Always consult with a healthcare professional to determine the correct dosage for you, as needs vary greatly based on location, diet and lifestyle.
- Vitamin Pairings: Vitamin D is a fat-soluble vitamin, meaning it’s best absorbed when taken with fat (e.g., alongside your largest meal or a healthy oil). Furthermore, Vitamin D works synergistically with Vitamin K2 to ensure calcium is deposited correctly into the bones and not in the soft tissues or arteries.
If you are unsure about your current vitamin D levels, struggle with recurrent illnesses, or have broader concerns about your vitamin status, we highly recommend getting your bloods tested.
For professional guidance based on your specific results, we suggest consulting with Nutritionist Catherine Corsan from Sheer Nutrition (based in Salisbury). She can offer personalised, evidence-based advice to help you maintain optimal balance this winter.
If you would like to know more about the best supplements for you, including Vitamin D pairings and dosages, we also highly recommend speaking with Alan Levi at alanlevipersonaltraining.co.uk for expert advice.
