Cold Weather Exercise Tips

The long, chilly winter months are no excuse for giving up physical activity. Getting outside and taking a brisk walk, playing hockey, going ice skating, or snow shoeing-are all fun, aerobic exercises that will give you fresh air and exercise. But the cold temperatures and snowy, icy surfaces can lead to serious injury. Follow these tips to help minimize your risk of injury while still enjoying your winter activities.

1. Pace Yourself Remember to drink adequate amounts of water to avoid dehydration and overheating. Use these water breaks as an opportunity to stretch your muscles and keep your body warm and flexible.
2. Layer Up As you exercise, your body will fluctuate in temperature and it’s important to wear loose, light clothing that you can easily remove or put on to help keep your body at an even temperature.
3. Good Shoes Depending on the activity, make sure that you’re wearing the proper footwear to avoid falls. If you’re going for a walk, make sure that your shoes or boots have a good tread on them to avoid slipping. You can also spread sand, rock salt, or cat litter on high traffic areas to increase traction for you and your neighbors.
4. Nail the Landing If you do feel yourself falling, try to land on your side or your buttocks. Don’t fight the fall, just try to slowly roll into it and avoiding landing on your hands or wrists.

You can’t prevent injuries from ever occurring, but we hope these tips and reminders will help you stay active this winter season. If you experience consistent or severe back pain that requires the attention of a spine specialist in Roanoke or Salem, ask your physician for a referral to Virginia Spine Care.

Dr. Leipzig is a board-certified, Salem, Virginia spine surgeon with over two decades of experience. He specializes in procedures including robotic spine surgery, microsurgical lumbar surgery, disc arthroplasty, minimally invasive spine surgery, and more, serving the greater Roanoke, VA area. To learn more or schedule an appointment, please contact our office.