❄️ Move Better, Feel Better: Winter Joint‑Care Essentials ❄️

1. Warm Up Before Heading Outside

• Cold muscles tighten quickly, increasing stiffness and discomfort.
• Try 3–5 minutes of gentle marching, hip circles, or sit‑to‑stands before stepping out the door.

2. Prioritize Strength Training

• Strong hips, thighs, and glutes protect the joints from extra strain.
• Focus on controlled movements like bridges, mini‑squats, step‑ups, or band work.

3. Keep Moving Indoors on Icy Days

• When sidewalks are slippery, swap outdoor walks for indoor alternatives like the mall, recretion centres in Barrie and Simcoe County, or the  Innisfil YMCA track!
• Options include treadmill walking, stationary cycling, light circuits, or simple home routines.

4. Stay Consistent With Mobility Work

• Gentle daily mobility keeps joints lubricated and reduces stiffness.
• Think hip openers, knee extensions, ankle circles, and slow controlled stretches.

5. Choose Supportive Footwear

• Good traction and cushioning reduce impact and help prevent slips.
• Indoors, supportive shoes can also ease knee and hip load.

6. Use Heat for Stiffness, Movement for Relief

• A warm shower, heating pad, or warm-up layer can ease morning stiffness.
• Follow with light movement to keep joints feeling loose.

7. Take Smaller, More Frequent Walks

• Shorter bouts of movement throughout the day help maintain circulation and joint comfort.
• Even 5–10 minutes at a time adds up.

8. Stay Hydrated

• Dehydration can increase joint stiffness, and people often drink less water in winter.
• Aim for steady hydration throughout the day.

Need help getting moving?  Book a Discovery Call Today.

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