Helping Your Patients Warm Up in Winter Safely.
During the colder months, it’s common to see a drop in activity levels and an increase in flare-ups, stiffness, and minor injuries. For many patients, winter becomes a barrier to consistency. One of the simplest ways to support safe and ongoing exercise during this time is through effective warm-up strategies.
In colder conditions, muscles are less elastic and joint stiffness is more pronounced, particularly in older adults or those with chronic conditions. If patients move too quickly into higher loads or intensity, the risk of aggravation increases. At the same time, overly long or complex warm-ups can reduce adherence and create unnecessary fatigue before exercise even begins.
A more practical and sustainable approach is to focus on specificity.
Rather than relying on generic warm-up routines, we encourage patients to perform a lighter, lower-intensity version of the activity they are about to do. For example, if a patient is completing a chest press, their warm-up can simply involve progressively building up through lighter sets of the same movement. This prepares the relevant muscles, joints, and motor patterns in a time-efficient and targeted way.
The same principle applies to sport and recreational activity. Whether a patient is returning to tennis, walking football, lawn bowls, or martial arts, warm-ups should mirror the demands of the activity. Starting with slower, lower-force movements and gradually building speed and intensity allows for a smoother transition into activity and reduces injury risk.
In practice, a brief general warm-up (e.g. 3–5 minutes of low-intensity aerobic activity) can be useful to increase body temperature, followed by specific movement preparation relevant to the task.
This approach supports:
Reduced injury risk in colder conditions
Improved movement confidence and tolerance
Greater adherence through simplicity and relevance
Better carryover to functional and sport-specific tasks
For many patients, particularly those managing pain or complex conditions, clarity and simplicity are key. A warm-up that directly relates to what they are trying to achieve is more likely to be completed and more effective in preparing them for exercise.
At Pace Health, we incorporate these principles into our exercise prescription to ensure patients can continue to move safely and consistently throughout winter, without unnecessary complexity or barriers to engagement.
