Winterize your body to stay healthy this winter

Monday, January 13, 2025

[3 MIN READ]

Whether you’re heading for the slopes or preparing for a cold snap, winter weather involves more than home maintenance or the right gear. Be sure to “winterize” your body to stay active and healthy when the temperature — and maybe snow and ice — continues to fall.
Winterizing your body involves adopting healthy habits and taking safety measures to stay active, prevent illness and navigate the colder months with ease.
An orthopedic surgeon at Providence Swedish Orthopedics shares ways to winterize your body and offers essential tips to prevent falls, avoid illness and stay active this season.

The weather outside might be frightful, but that doesn’t mean you can’t stay active — and healthy — when the temperature drops, and the snow and ice accumulate. You just have to “winterize” yourself.

Preparing yourself for the dropping temperatures is about more than cleaning gutters, changing the furnace filters and trying to remember where you put last year’s mittens and scarves. You need to prepare your body as well. Taking some time for this can help you avoid injuries or bouts of illness, says Neil Roberts, M.D., an orthopedic surgeon with Providence Swedish Orthopedics. We talked to Dr. Roberts about the best ways to winterize your body and enjoy the colder months.

Adopt winter safety and fall prevention habits

“If you live in a cold climate, safety becomes a big focus. Things like fall prevention become critical. I’d suggest being mindful of your surroundings — wearing appropriate footwear, maybe using assistive devices if needed and being cautious of icy surfaces. For example, knowing how to walk safely on ice, like stepping more on your toes than on your heel or flat-footed, can make a big difference,” says Dr. Roberts.

Follow these tips from the National Institute on Aging to stay on your feet despite the ice and snow:

Keep your outside walkways free of ice and snow with sand or an ice melt product.
Be aware of your health risks when shoveling snow. Not only is there a risk of falling, but there is also an increased risk of heart attack for older adults and people who rarely do physical activity.
Use railings to avoid falls on icy walkways and stairs.
Wear rubber-soled, non-skid footwear.

Protect yourself from infection and illness

“Spending more time in closed spaces, like at holiday parties or family gatherings, can increase exposure to germs. Protecting yourself — avoiding sick people, masking in crowded spaces and staying up to date on vaccines like flu, COVID, and RSV — is key,” says Dr. Roberts.

These tips from the National Institutes of Health can help you reduce the spread of colds, the flu, COVID-19 and other viruses:

Wash your hands often.
Regularly wipe down surfaces in your environment with a sanitizing cleaner.
Keep your distance when others are ill.
Don’t go out when you’re ill.
Avoid touching your nose, eyes and mouth.
Stay hydrated.
Get enough sleep.

“Vaccines are the most effective way to protect yourself from infectious diseases, but masking in high-risk settings can also help,” adds Dr. Roberts. “Beyond that, good hygiene and being mindful of your health habits go a long way in preventing illness.”

Stay active even when it’s cold outside

“People do tend to be less active in winter, so it’s important to maintain an exercise routine. You might need to adjust, like moving workouts indoors, whether using a treadmill, bike, elliptical or even swimming. It’s just about staying consistent,” says Dr. Roberts.

These tips from the Centers for Disease Control and Prevention (CDC) will help you stay active all winter.

Take a walk. Get outside and hike through nature or your neighborhood as often as the weather permits. Not only will you get some exercise, but you’ll also boost your vitamin D intake.
Plan ahead. Check the weather forecast as you plan your day. Monitor the weather and schedule your activities accordingly.
Layer up. Wear several layers of clothing and adjust your outfit to match your surroundings. Layers help protect you from sweating, overheating and extreme temperature changes.
Do your chores. Cleaning the house can be a workout, and you get to adjust the thermostat while you do it. Sweeping, mopping and scrubbing all count as physical activity. Plus, you get the bonus of a clean home when you're done.
Workout online. Turn your living room into a gym with an online class that gets you moving. Free or low-cost exercise videos are available online to help you stay fit regardless of the weather.
Volunteer. Look for opportunities to volunteer that involve some form of activity, such as shoveling snow or walking your elderly neighbor’s dog.

Prevent winter injuries

“Injury prevention is the most important thing in winter. Warming up properly, staying hydrated and stretching are critical if you’re doing winter sports. People sometimes skip those steps in colder weather, thinking they don't need them,” says Dr. Roberts.

The American Academy of Orthopaedic Surgeons offers these suggestions to keep your winter months injury-free:

Never participate in a winter sport alone.
Protect your ligaments, muscles and tendons by warming up before participating in physical activity.
Wear the appropriate protective gear, such as gloves, helmets, padding or goggles.
Pay attention to storm warnings and severe temperature drops.
Seek medical attention and shelter immediately if you or anyone with you shows signs of frostbite or hypothermia.

“Activities like skiing can still dehydrate you, even if it’s cold. And proper warm-ups are key, especially for avoiding injuries,” says Dr. Roberts. “Fall prevention really is the big one, especially in icy climates. We see a lot of broken wrists and hips in the ER after just one snowfall. Just being mindful of surfaces, wearing the right shoes and taking your time can prevent so many accidents.”

Learn more and find a physician or advanced practice clinician (APC)

Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care physician. You can also connect virtually with your doctor to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.

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