Workout routine to prepare your body for the winter season – The Indian Express

Following and maintaining a workout plan can be challenging for some. And you will probably agree when we say that it becomes even more difficult when your body is exposed to cold temperatures. “The cold weather puts increased stress on our cardiovascular system, which causes our blood vessels to constrict resulting in shallow breathing, muscle pains, joint aches, and other nasty ailments because cold muscles are more likely to be strained or injured, ” said Abhinav Mahajan, a fitness coach, and lifestyle influencer.

As such, a well-formulated winter workout routine is a great way to prepare your body for the cold weather and also combat winter fatigue and keep up with your fitness game all season long without straining the body.

Morning workout

Mornings are generally recommended to be the best time to work out, regardless of the season. So, it is no different in winter, as a morning workout routine helps wake up the body plus regulate the particular circadian rhythm that influences important bodily functions like hormone release, eating habits, digestion, and body temperature.

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People who are not used to exercising but suddenly start doing rigorous workouts (Source: Getty Images/Thinkstock)

Warm up

To ensure strains and injuries are strictly kept at bay, warm-ups are particularly crucial during the winter months. Although most warm-ups include a hefty amount of stretching exercises , for winters it is important that your warm-up routine has exercises that will get your blood moving, loosen your joints, and warm up your muscles and tissues. Some recommended exercises are arm circles, arm swings, high steps, and lunges.


Even the slightest body movements feel like a drag during winters. However, there’s never a good enough reason to skip a nice and power-packed workout plus there has never been an exercise session that left a person in low spirits. During the winter weather, walking and running are usually two of the most common workout activities as they don’t really require much in terms of extra gear or infrastructure, as well as engage the entire body in the workout giving you maximum benefit.

Sunlight exposure

Come winters and we encounter elevated levels of lethargy, unproductivity, plus sluggishness. As such, drastic drop in our own moods will be only natural. But worry not, you are not alone. There’s a well justified scientific reason behind this. The winter season brings with it shorter days, longer nights, and reduced exposure to sunlight affecting the body’s circadian tempo. With limited exposure in order to sun, the melatonin aka sleep hormone production inside our body shoots upward resulting in us feeling more groggy and tired than usual. The easiest way to combat this is to try and spend as much time as possible out in the sun and make sure your body receives its daily dose of vitamin D.


Plan ahead and anticipate

Lastly, for that successful completion of any task, it is most important that a person plan forward and get ready yourself. Similarly, when planning a winter exercise , plan within advance as per the weather conditions plus your requirements in order to maintain consistency. Planning in advance gives you a good edge as you have everything ready when you wake up — gear, gym bag or anything else.

Hence, a properly formulated winter workout routine helps you achieve your own goals in a manner that is usually both practical and feasible while helping you inch closer towards the particular type of lifestyle you aspire.


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