Exercise in winter: Winter has a way of slowing everyone down. The air feels heavier, the blanket feels more convincing, and the moment you get up, your joints may protest. If you already deal with arthritis or regular stiffness, cold months can make simple movement feel harder than it should. But the irony is this: gentle, regular activity is one of the best things you can do for joint comfort. The key is to move in a way that keeps your body warm, flexible, and supported, without pushing into pain.
Why do joints ache more in winter?
- Cold tightens muscles and soft tissues. When muscles and ligaments cool down, they become less flexible, which can make joints feel “stuck” or sore.
- Circulation tends to slow. With less blood flow reaching the hands, knees, and other joints, the area can feel colder, stiffer, and more uncomfortable.
- You move less without realising it. Shorter days and colder mornings often mean fewer steps and less stretching, both of which keep joints lubricated.
- Less sunlight can affect mood and energy. Lower vitamin D exposure and winter fatigue can make you feel less motivated to move, which adds to stiffness.
Also Read | How a proper warm-up in winter can prevent muscle pulls and cramps
Why you should still stay active in winter?
When joints ache, resting feels like the obvious solution. But too much rest often backfires. Joints are made to move; movement keeps them “lubricated,” reduces stiffness, and helps the muscles around them stay strong. Stronger support muscles = less strain on the joint. Regular, gentle activity can help you:
- Ease pain and morning stiffness
- Improve flexibility and balance
- Boost circulation and body warmth
- Lift mood and reduce winter sluggishness
Tips to stay active during winter:
Warm up before you move:
In cold weather, a warm-up isn’t optional; it’s joint insurance. It raises your body temperature and prepares tight muscles to move safely. Try this quick 5-minute warm-up:
- Shoulder rolls + wrist circles
- Slow knee bends and straightening
- Ankle circles
- March in place for 1–2 minutes
Dress for comfort, not fashion:
Cold muscles get stiff faster. Keeping your body warm reduces the chances of pain flare-ups.
What works well:
- Light layers you can remove easily
- Warm socks + cushioned footwear
- Gloves in early mornings
- Knee sleeves/heat wraps if knees are sensitive
Don’t forget water:
You may feel less thirsty in winter, but dehydration can make stiffness feel worse. Hydration supports smoother joint movement. Below are some easy ways to hydrate:
- Warm water or herbal tea (ginger, tulsi, cinnamon)
- Clear soups and broths
- Water-rich foods like oranges, spinach, and cucumbers
Use heat or oil before exercise:
A little warmth can make things feel easier, especially for knees, shoulders, and elbows. Simple routine:
- Warm a towel or heating pad and apply for 10 minutes OR
- Lightly warm sesame/mustard oil, and massage gently
- Wait 10–15 minutes, then start moving
Eat winter-friendly anti-inflammatory foods:
Food won’t “cure” arthritis, but it can support better comfort and reduce swelling triggers. Add more of:
- Ginger, garlic, turmeric
- Walnuts, flaxseeds (omega-3s)
- Warm dals, soups, stews
- Leafy greens + citrus fruits
Limit:
- Ultra-processed snacks
- Excess salty foods (can worsen puffiness/swelling)
Also Read | How to stay active indoors: 10-minute mobility for cold days
Winter may slow your pace, but it doesn’t have to stop you. Even a short walk, a few stretches, or 5 minutes of movement counts, and your joints will thank you for it.