Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Winter can make it easy to fall into a sedentary lifestyle, but prolonged inactivity can lead to stiff joints, muscle loss, weight gain, and increased health risks. Whether you’re still in the grip of winter or welcoming the signs of spring, now is the perfect time to start moving again.
Increasing your physical activity has numerous benefits, including:
✅ Improved mood – Exercise reduces stress, anxiety, and depression.
✅ Better heart health – Reduces the risk of heart disease, stroke, and high blood pressure.
✅ Stronger muscles and bones – Prevents muscle loss and improves balance.
✅ Enhanced longevity – Even small amounts of activity can lower the risk of premature death (Baggish, 2024).
If you’ve been inactive for a while, don’t worry! Getting back into movement doesn’t have to be overwhelming—you just need a plan that works for you.
If cold weather, mobility issues, or lack of time are stopping you from being active, here are some solutions to help you get moving again.
Obstacle 1: “It’s Too Cold to Exercise”
Cold temperatures can be discouraging, but with the right approach, you can safely stay active outdoors:
• Dress in layers – Wear moisture-wicking clothes to stay dry and warm.
• Protect your extremities – Wear gloves, a hat, and insulated socks.
• Find winter-friendly activities – Try brisk walking, hiking, or even using battle ropes attached to a tree.
If the cold is too much, indoor workouts can be just as effective (Godman, 2024).
If standing or walking is difficult, consider low-impact options:
• Aquatic therapy – Water supports the body and reduces impact on joints.
• Seated workouts – Chair yoga, tai chi, and seated strength training can help build strength and flexibility.
• Adaptive sports programs – Many communities offer accessible sports like wheelchair basketball or seated aerobics.
If structured workouts aren’t for you, just move more throughout the day!
• Do housework with intensity (vacuuming, scrubbing floors).
• Take the stairs instead of the elevator.
• Park farther from your destination and walk the extra distance.
• Play music and dance while cooking or cleaning.
Even 15-20 minutes of weekly vigorous movement has been linked to better health outcomes (Baggish, 2024).
Indoor exercise options are endless, whether you prefer free activities or invest in equipment:
• Bodyweight workouts – Squats, lunges, and planks require no equipment.
• Resistance band training – Great for strength-building in small spaces.
• Yoga or tai chi – Improve balance, flexibility, and relaxation.
• Home fitness apps and YouTube videos – Follow guided workouts from trusted sources.
• Treadmills or stationary bikes – If budget allows, indoor cardio machines provide weather-proof workouts.
Jumping back into activity too quickly can lead to injury or burnout. To prevent this:
📌 Start low, go slow – Increase intensity and duration gradually.
📌 Listen to your body – Some soreness is normal, but sharp pain is a red flag.
📌 Set realistic goals – Aim for five minutes a day to start, then build up.
📌 Pick activities you enjoy – The best exercise is one you’ll stick with (Eby, 2024).
If you have a heart condition, joint pain, or muscle weakness, consult a healthcare professional before increasing your activity (Godman, 2024).
If you’re unsure where to start or have existing pain or mobility concerns, our expert team at Muscle and Joint Clinic can help!
🏋️♂️ We offer:
✅ Personalized movement assessments to find the right activities for you.
✅ Chiropractic, physiotherapy, and massage therapy to relieve pain and improve mobility.
✅ Custom rehab plans to safely rebuild strength and endurance.
📞 Book your consultation today and let us help you get moving safely and effectively! Call us or book online now!
References
• Baggish, A. (2024). From tissue to system: What constitutes an appropriate response to loading? Sports Medicine.
• Eby, S. (2024). Safe exercise progression for inactive individuals. Spaulding Rehabilitation Hospital.
• Godman, H. (2024). Stepping up activity if winter slowed you down. Harvard Health Publishing.
