Warming up before exercise is a crucial part of preventing injury and helping you get the most out of your exercise. But did you know it can become even more important in the cooler months when you’re stepping out in the cold weather? Here’s why, what your physio wants you to know, and how to warm up right using our top dynamic warm-up exercises.
Why You Warm Up Before Exercise
When we exercise, our muscles, joints, and cardiovascular system must function efficiently to support movement, minimise injury risk, and optimise our performance. Your warm-up will help support the following:
- Your muscles and tendons. Resting muscles and tendons are less pliable, making them more susceptible to strains or tears if they’re suddenly subjected to intense movement - like jumping straight into a run. A warm-up gradually increases your core body temperature,, improving muscle elasticity and flexibility, allowing them to stretch and contract more effectively. Improved flexibility will help reduce your injury risk and enhance the range of motion at your joints, supporting performance and safety.
- Oxygen getting around your body. During rest, your circulatory system prioritises blood flow to vital organs like the heart, brain, and digestive system. When you begin a warm-up, your heart rate gradually increases, directing more blood towards your working muscles. This helps them produce energy more efficiently. Remember: in a cooler climate, your circulatory system will work harder to maintain your core body temperature, and your extremities (like your hands and feet) may receive less blood flow. Warming up helps combat this effect by promoting circulation.
- Your nervous system activation. Your nervous system sends signals from your brain to your muscles. These signals control movement, coordination and balance - and colder weather may slow down the speed at which these signals are relayed. A proper warm-up helps enhance neuromuscular communication, supporting your reaction times, coordination, and strength as you work out.
- Your joint movement. Warming up helps support the production of synovial fluid—the natural lubricant within your joints. This fluid reduces friction between joint surfaces and enhances their range of motion.
What Does Colder Weather Have To Do With Warm-Ups?
We touched on some of the physiological effects of warming up earlier, but let’s delve deeper into why colder weather significantly impacts the process. Our bodies face a natural challenge when temperatures drop: maintaining a stable internal temperature. To achieve this, our blood vessels, particularly those near the skin, undergo vasoconstriction - a process where they narrow to reduce blood flow to the extremities. This helps conserve heat for vital organs but leaves our muscles and joints stiffer and less prepared for movement.
Cold muscles are tighter, less pliable, and more prone to strain or injury. Add to this the slower blood and oxygen circulation in a chilled state, and it’s clear that moving abruptly from rest to activity in cold weather can increase the risk of injury. Your body is essentially unprepared to meet the demands of exercise when trying to protect itself from heat loss. A proper warm-up helps to counteract these effects, gradually reversing vasoconstriction and improving muscle and joint circulation.
By warming up in cold weather, you assist your body in transitioning smoothly from its stiffer, "resting" state to a dynamic, "active" state. This involves gradually increasing your heart rate, boosting blood flow to working muscles, and supporting your cardiovascular system to adapt to the demands of exercise. Studies have shown that a good warm-up leads to significant changes in the cardiovascular system, which is especially crucial for high-intensity activities like running or cycling.
When you prioritise warming up in colder conditions, you’ll enjoy these benefits:
- Greater range of motion in muscles and joints, reducing stiffness and improving flexibility.
- Enhanced muscle efficiency and elasticity, with ligaments, tendons, and joints better equipped to handle the forces of exercise.
- Improved oxygen delivery to the muscles, ensuring they function optimally.
- Better lung capacity and breathing efficiency, which supports endurance.
- Mental preparation to overcome the initial discomfort of cold weather, helping you feel ready and motivated to exercise.
Best Warm-Up Routine For Colder Temperatures
Remember the goal: you’re gently transitioning your body from a cooler, stiffer state into a warmer, flexible, and well-prepared condition for exercise. This involves raising your heart rate, increasing muscle circulation, and improving joint mobility. Here’s how to structure an effective warm-up routine for winter workouts:
1. Start with Gentle, Heat-Generating Movements
Begin with low-intensity, full-body movements to increase your core temperature and get your blood flowing. This is the "wake-up call" for your muscles, cardiovascular system, and joints. Try:
- Brisk walking or light jogging at a steady pace for 2–3 minutes
- Marching with high knees for 2-3 minutes
2. Progress to Dynamic Stretches
Once your body feels warmer, incorporate dynamic stretches. These movements target specific muscle groups, enhancing flexibility and range of motion. Unlike static stretches (where you hold a position), dynamic stretches involve controlled, repetitive motions. Try:
- Leg swings: Hold onto a wall or stable surface for balance and swing one leg forward and backwards in a controlled motion. Perform 10–15 swings per leg to loosen your hamstrings and hip flexors.
- Arm circles: Stretch out your arms and make small circles, then gradually larger circles in both directions to mobilise your shoulders and upper body.
3. Incorporate Movements That Mimic Your Workout
Next, tailor your warm-up to the activity you’re about to perform. For example, if you’re running, add movements like:
- Lunges with a twist: Step forward into a lunge, rotate your torso gently toward the side of your forward leg, and return to standing. This activates your legs, glutes, and core while improving mobility in your spine and hips.
- Glute kicks: Jog on the same spot, kicking your heels toward your glutes. This warms up your hamstrings and gets your blood pumping.
4. Focus on Gradual Progression
In colder weather, your warm-up should last at least 10–15 minutes. Gradually increase the intensity of your movements to help your body transition smoothly to your workout. Avoid rushing this process; taking the time to warm up properly will pay off in how you feel and perform.
Don’t Forget About Layers
Wear lightweight layers during your warm-up to help retain body heat and prevent your muscles from cooling down too quickly. As you begin to feel warm and ready to start your workout, you can remove outer layers as needed.
Example Winter Warm-Up Routine (10–15 Minutes)
- A brisk walk or light jog: 2–3 minutes. Start slow and gradually pick up the pace.
- Leg swings: 10–15 swings per leg.
- Arm circles: 15 seconds in each direction.
- Lunges with a twist: 8–10 lunges per side.
- Glute kicks: 30 seconds to 1 minute.
Repeat the sequence once or twice if needed, ensuring you feel warm and loose before moving into your main workout.
Cooling Down
Static stretches are great for cooling down. Unlike dynamic stretches that keep the body moving, static stretches hold the stretch at the end point, where the muscle feels tight for approximately 30-45 seconds. Examples are calf stretches, where you lean against a wall, and an overhead triceps stretch, where you connect your hands (as much as possible) behind your back. These stretches help improve your flexibility and reduce post-workout stiffness.
Remember: You Still Sweat in Cold Weather
It’s easy to assume that colder temperatures mean less sweating, but your body still works to regulate its temperature during exercise. As your clothes become damp with sweat, their insulating properties decrease, which can put you at risk of losing body heat. While this might not be noticeable during your workout, it becomes more apparent once you stop moving.
To counteract this, have warm, dry layers to change into immediately after finishing your workout. Prioritise moisture-wicking base layers during exercise to help manage sweat and reduce heat loss. After your workout, swap your damp clothes for dry, insulated layers to prevent your body temperature from dropping, especially if you're cooling down outdoors.
Your Muscles May Also Need More Energy
Not only does your body expend energy to keep you moving in colder climates, but it also works harder to maintain your core temperature. This can mean your muscles deplete glycogen (your body’s stored form of carbohydrate) more quickly than in warmer conditions. You may feel fatigued sooner without enough glycogen, and your performance can decline.
To fuel your muscles effectively, aim to consume a small, carbohydrate-rich snack before your workout—especially if you’re engaging in a longer or more intense session. After exercising, it’s equally important to replenish glycogen stores. Eating a balanced meal or snack containing carbohydrates and protein within 30 minutes of completing your workout helps to:
- Restore energy levels, combating post-exercise fatigue.
- Assist muscle recovery, as protein supports muscle repair while carbohydrates replenish glycogen.
Great post-workout options include a banana with peanut butter, a bowl of oatmeal with fruit, or a protein smoothie with milk and a handful of oats.
Don’t Forget Hydration
Remember that hydration remains crucial in cold weather, even though you might feel less thirsty. The cold can suppress thirst signals, but your body still loses fluids through sweat and respiration. Aim to hydrate before, during, and after your workout to support optimal performance and recovery.
If you need help with joint or muscle pain, or you’re experiencing pain during or after exercise, we’re here to help. Book your appointment using our online booking system, or call us for any questions or to make an appointment at +852 2801 4801