As the winter chill begins to thaw and the layers of clothing lessen, many of us find ourselves wanting to be more active, but feeling stiff, sluggish, and sore. Months of sitting on the couch, skipping workouts, or just staying indoors due to the cold can take a toll on our bodies. Selvan Naicker, Brand Manager for OsteoEze®, explains that stiff joints, tight muscles, and general fatigue are common signs of being sedentary throughout winter.
Spring is the perfect time to reset, re-energise, and get moving again. Whether you’re ready to dive into a new fitness routine or just want to feel less creaky in the mornings, Naicker offers the following tips on how to shake off that winter stiffness:
- Start with gentle mobility exercises to ease your joints back into movement, and don’t rush into intense workouts, especially if you have been inactive during winter. These gentle movements can help wake up the synovial fluid in your joints and improve the range of motion. Try shoulder rolls, hip circles, neck stretches, and ankle rotations daily to loosen key areas.
- Walking is one of the simplest yet most effective ways to boost circulation, lubricate stiff joints, and ease back into physical activity. Aim for 20–30 minutes of walking most days. Even short walks around the block can be powerful when done consistently.
- Warm up before you get moving, as cold, tight muscles are more prone to injury. Always warm up before engaging in any physical activity. Try marching in place, shoulder swings, and hip circles to prepare your muscles for movement. Using a joint-focused supplement such as OsteoEze® Gold Powder, a unique, effective once-a-day powder formulation, designed to support joint mobility, cartilage repair, and reduce stiffness.
- Stretch correctly. Static stretching (holding a stretch) can be useful after workouts, while dynamic stretching is more effective for combating stiffness during the day. Try a morning routine that includes cat-cow stretches, standing leg swings, and arm circles. This helps activate the muscles and improve joint fluidity, especially after a night of being still.
- Hydration for joint health plays a critical role in joint lubrication and muscle function. During winter, people often drink less water, which can increase stiffness. Make it a goal to drink at least 8 glasses of water a day, and more if you’re increasing your activity level.
- Heat from a warm shower or heating pad can help loosen muscles before movement. Use heat in the morning or before physical activity and reserve cold packs for post-exercise inflammation or soreness.
- Add Resistance once you’ve eased back into regular movement by incorporating resistance training into your routine to rebuild strength and support joint health. Bodyweight exercises like wall sits, modified push-ups, or resistance band work are excellent starting points.
- Listen to your body, as post-winter aches and stiffness usually resolve with gentle activity. If pain lingers or worsens, see a healthcare provider to rule out conditions like arthritis or tendonitis.
Winter may have kept you still, but spring invites you to move. By easing back into activity with intention and care, you’ll not only shake off the stiffness, but you’ll reclaim your energy, flexibility, and vitality. So, lace up your walking shoes, stretch out those sleepy muscles, and get ready to move again.
*The information provided is not intended as medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider if you have any questions or concerns regarding your health
