NO MATTER WHAT YOU’RE DOING OUTSIDE, PROPERLY WARMING UP IS ESSENTIAL.

Some wintertime outdoor activities are enjoyable—skiing, for example. Others are, well, not so much (does anyone really like to shovel snow?).

But no matter what you’re doing outside, properly warming up is essential.

“When temperatures are low, your muscles are less functional until they have proper blood flow,” says John Graham, Senior Network Administrator for Fitness and Sports Performance at St. Luke’s. “In winter, your body tends to shunt blood away from your skin and muscles. Warm-up exercises improve blood flow.”

Some of John’s warm-up suggestions are pictured herein, and he notes that you can do them with ordinary objects around the house. Because wintertime activities tend to involve your whole body, we’ve organized them into three major sections.

Of course, it’s smart to check with your physician before beginning any exercise program. “Many times, in cold weather, your perception of your heart rate can be off. That is, you’re working hard—but it doesn’t feel that way to you,” John cautions.

UPPER BODY

Perform two sets of 10-15 repetitions for each exercise.

STANDING WALL PUSHUPS

Face the wall, and stand a bit more than arm’s-length away. Keep your feet at shoulder-width.
Extend your arms (at shoulder-height and -width) and lean forward. Place your palms against the wall. Bend your elbows and slowly lower yourself toward the wall. Keep your feet flat. Straighten your arms to regain your starting position.

LATERAL RAISES

Hold a light weight (John suggests a soup can) in each hand, with your arms at your sides. Raise your arms straight up, to form a “T” shape. Hold a moment, and then lower your arms.

FRONT RAISE (VARIATION)

Stand and place your weighted hands in front of your thighs, palms facing toward you. Raise your left hand and arm straight up, until just above shoulder height. Slowly lower your left arm as you raise your right. NOTE: one right/left cycle = 1 rep.

LOWER BODY

HEEL RAISES

Stand on the edge of a step facing the stairs; raise and lower yourself with your toes.

INVERTED HAMSTRING STRETCH

Keep your knees slightly bent as you stand with arms raised to 90 degrees (in front or to your sides). Raise your right foot a bit, and then bend your hips as you lower your torso toward the floor. Extend your right leg behind you, and keep your left leg straight. Slowly return to the starting position. NOTE: 2 sets/10 reps for each leg.

CORE MUSCLES

PLANK

Get into the common “push-up” position. Keep your body straight, and hold your head in line with your back. Maintain the position for 20-30 seconds.

VARIATION | FOREARM

Balance on your forearms instead of your hands.

BIRD DOG

Place your hands directly underneath your shoulders and knees under your hips. Raise your arm and leg in line keeping your head in a neutral position.