Learn Blogs 8 Ways to Stay Active this Winter The winter months can be a challenging time for all of us to stay active – dark evenings, cold weather and even icy conditions to contend with! But the truth is our bodies weren’t designed to hibernate like animals (although we may want to!). Myths & facts around physical activity It is a myth that exercising will cause damage or too much impact on your joints. The truth is that staying physically active is one of the most important things you can do to help your rheumatic symptoms (and to prevent any further degeneration of your joints). Regularly moving your body can help reduce symptoms, such as pain and inflammation, in addition to a whole host of other benefits, such as improving your mood and boosting heart health. Becoming sedentary over winter may be very tempting, especially if you struggle with feeling cold or fatigued, but it will unfortunately cause a decrease in muscular strength and, therefore, your ability to move and function in the longer term. This could make any inflammation, swelling and pain that you experience even worse. So, unless you are severely limited in your mobility, being active becomes a ‘must’ rather than a ‘maybe’. The key to sticking with it, as with most things, is to choose something that you enjoy and to avoid the ‘all or nothing’ approach – in other words, thinking that you have to join a gym or go running when, in reality, all it takes is a short walk every day and some flexibility or resistance exercises about twice a week to impact your health. How much physical activity is enough for good health? Experts say that adults should get at least 30 minutes of moderate-intensity physical activity on five days of the week. Add to this a session or two of strength or flexibility exercises and you’re well on your way to getting all your body needs for good health. Remember to think differently about movement - this does not have to be ‘structured exercise’, so doing household chores and gardening also count! You can also break that amount up into smaller amounts, of 15 minutes twice a day. And, if you’re currently inactive, start small (try 10 minutes of movement) and build it up. It all counts. And any movement is better than none when it comes to your joints and your overall health. How will it positively impact my condition? Engaging in moving your body regularly can be a game-changer for your health. For anyone with a rheumatological condition, moving regularly helps to: Improve balance and coordination. Relieve pain and stiffness by increasing flexibility. Lubricate joints (and brings oxygen/nutrients to the joint). Strengthen bones and muscles surrounding joints. Reduce inflammation (a major factor in joint damage and pain). Maintain or lose weight (which, in turn, positively impacts your joints). Improve the quality of sleep (leading to reduced stress and pain). Boost energy and mood (leading to less anxiety and depression). Other Benefits Regularly moving your body is also known to offer a boost to your immune system (more research is emerging continually in this area so watch this space!). Being active will also help lower your risk of type II diabetes and many forms of cancer, in addition to improving your cardiovascular health (by lowering your blood pressure and LDL cholesterol) and helping you to stay more alert as you age. Staying warm will make it easier to get outdoors. Wrap up with three layers – a base layer of breathable synthetic fabric; a second layer, such as a fleece or gilet; and a third, outer layer like a light, weather-resistant jacket that will protect from wind and rain. Add gloves and a hat and you’re ready to get outdoors! Our 8 top tips to stay active this winter Now that you are (hopefully) convinced to stay active this winter, let’s build in some strategies to motivate you when it’s cold outside. Start your day with a stretching routine every time you get out of the shower (or do it before bed, if that time of the day suits you better). In time, this habit is likely something you come to enjoy and look forward to (just look at your dog or cat who naturally engages in similar stretches each morning!). Aim for 10 minutes of stretching. Then add in a 20–30-minute walk after breakfast and you’re hitting the basic quote already! Or do just 10 minutes if that’s all you can do today. Exercise in the comfort of your own home! If using YouTube, make sure to read the description below the video before starting to make sure the video is appropriate for you and the instructor is certified. Or try our Take Control with Exercise Programme, especially designed for you to do at home. Designed and presented by chartered senior physiotherapist, Emer McAuliffe, you’re in good hands with these exercise that focus on all the major joints of the body, aimed at anyone with mild to moderate arthritis. Did you know that Ireland has one of the highest reported rates of loneliness in Europe? It’s time to schedule that catch-up with a friend, but what better way to do it than to build in an activity? Choose a walk in nature, a round of golf or some bowling. Social interaction is key to our mental wellbeing. Also, when you schedule something like a walk with a friend, you’re less likely to cancel. Collect your daily paper or milk on foot or bicycle if it’s safe and practical – this is all about thinking about ‘exercise’ in a new way, where it is being used as a day-to-day smart mode of transport, rather than a formal, structured exercise. You could think about wearing an electronic activity tracker to help motivate you, with an overall goal of reaching a certain number of steps per day or week. Don’t worry if you’re starting from scratch - have a go of our easy gentle 6-week walking plan to help motivate you (print it and pop it on your noticeboard). If you’re in pain and struggle to walk, consult with a chartered physiotherapist who will design a strengthening progamme to help return you to more mobility. Try something completely new this winter, such as aqua aerobics (a great, low-impact option), a dance class, yoga class or pilates class. These activities are very enjoyable and can help improve your strength and range of motion, which can impact your entire body. As an example, read our blog on how pilates could help your symptoms. Don’t let the weather put you off. On cold or wet days, you can climb the stairs more a few times or take a trip to a small shopping centre or warehouse type store – remember all movement counts and it’s easy to get 30 minutes of walking in these places. Also, shopping centres tend to have controlled temperatures and comfortable surfaces to walk on (decreasing your risk of falling on ice outside). If venturing outdoors, we understand it’s a struggle at first, but if you don’t let yourself off the hook, you’ll be glad afterwards. Most people have to force themselves to exercise, and then they are so pleased they did once they’re home! Engage in active housework: time to get those rubber gloves on and to rethink the drudgery of all those household tasks! Did you know that you can count them into your daily 30 minutes? Housework such as vacuuming, sweeping, mopping, dusting, putting on laundry or washing the car all count because they raise your heart rate, burn calories and require you to be flexible and to use your balance. Chores become so much more enjoyable when you know they’re benefitting your health! Any type of gardening counts too, such as weeding or cutting the grass – read more about this in our Reaping the health benefits of gardening blog. Don’t rely on willpower alone: If you need willpower to do something, you’re unlikely to stick at it. To make real behavioural change and to change habits, think about exercise in terms of your ‘why’ – what is it that you want to get from physical activity? Is it more energy and to help you sleep? Is it to help control your weight? How can you benefit from it even today? Think about how you feel after moving and what it does for you. Read our changing habits - what works? blog here. Stay safe when exercising outdoors Exercising in winter is perfectly safe if you follow these tips. Be mindful of wet and slippery surfaces - choose footwear with good grip. Wear clothing that is visible in the dark (a high vis vest or arm band work well) and avoid going to quiet locations that are not well lit, where you might not feel safe. Ensure to warm up properly if you are running in cold conditions – give yourself five minutes or more of slow walking, for instance, before you increase the speed or intensity. Get motivated to move more! If you’re interested in doing one of Arthritis Ireland’s Be Active with Arthritis classes, designed specifically for those living with arthritis and delivered (free) by a chartered physiotherapist, please visit the course section of our website here. If you have osteoarthritis and you aren’t sure where to start with exercise, find out more by watching our conversation series with chartered physiotherapist Andy Dunne. Don’t miss our podcast, Osteoarthritis- the important role of exercise as a first line treatment with the brilliant clinical specialist physiotherapist, Professor Helen French, associate professor in the Royal College of Surgeons School of Physiotherapy. Be inspired and learn from the best by reading our Movement is Medicine interview with Karen Purcell who shows exactly how to put into practice the skills of setting realistic, flexible goals that allow for flares and reward you with wellbeing along the way. If you are struggling with the pain, stiffness and dysfunction associated with arthritis now, be reassured that things can improve in a relatively short space of time. To be sign-posted to additional support and help, contact our helpline on 0818 252 846. The Mindful Monday blog has been funded by Amgen Limited. The content has been provided and approved by Arthritis Ireland. Amgen Limited has had no influence over the content. Manage Cookie Preferences