Exercising In The Cold: 5 Quick Tips

With daylight savings coming to an end later this week, before we know it, the evenings will get darker, early mornings and nights will get cooler and our motivation to exercise and maintain an active lifestyle will decrease.

It’s true, exercising in the cold becomes a bit of a challenge for us all (even when we don’t want to admit it!).

This week, we wanted to share with you 5 quick tips that you can implement to help you exercise in the cooler months and to limit your risk of injury in the process. After all, who wouldn’t want to exercise in winter without an issue?

Tip 1. Sometimes it’s better to be warm before you leave for your outdoor workout. If it’s too cold outside, do your core exercises and warm up indoors such as squats, push-ups and lunges. That way, you’re warm before you leave and getting started outside won’t be as challenging.

Tip 2. When completing an outdoor workout in cooler temperatures, you can often feel like you’re not as thirsty. Don’t be fooled, remember to keep hydrated to reduce cramping and fatigue, which in-turn, can reduce your risk of injury.

Tip 3. When the head, hands and feet are warm, so too is your body. In really cold temperatures, think about wearing a hat, some thick socks or even gloves to stop your body from releasing too much heat. A warmer body is better than a cold body when it comes to injury prevention!

Tip 4. Another way to reduce your risk of injury in the cooler months is to take your time warming up and to reduce the intensity of your workout. Always remember to adjust your outdoor workouts to the conditions.

Tip 5. If your outdoor workout includes walking or running on the pavement, be sure to assess how slippery the pavement is and be cautious. The last thing you want is a nasty fall as these can quite often lead to orthopaedic injuries.

If you think you may have an ongoing injury that needs attention before you begin to exercise in the cooler months, our highly experienced team will be able to assess and manage the issue before it progresses. Keep your exercise regime and level of activity going as we head into winter and continue to achieve your goals without injury weighing you down!

If you’re wanting to address any ongoing pain or current injuries, call Progressive Sport and Spinal Physiotherapy today on 47217798 or email: info@progressiverehab.com.au to book an appointment. You can also book online by clicking here.

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.