While South Florida only experiences a mild cooldown in November, many residents head to colder climates to enjoy skiing, snowboarding, ice skating, or other winter activities. The challenge is that our bodies aren’t always prepared for cold-weather movement. Lower temperatures can tighten muscles, stiffen joints, and reduce flexibility—especially if activity levels have slowed in the fall. This combination makes early-season injuries more common than many people expect.
Preparing your body ahead of time can make winter travel and activities both safer and more enjoyable. Strengthening the legs and core, improving balance, and building endurance all help your body adapt to the physical demands of colder environments. Simple exercises such as squats, lunges, planks, and single-leg balance drills can be easily added to your routine and make a meaningful difference.
A few practical habits can also help reduce the risk of injury once you’re in a winter setting. Taking time to warm up for five to ten minutes before winter sports—or even tasks like snow shoveling—helps loosen muscles and improve circulation. Focusing on leg and core strength supports better balance and control, while practicing balance training is especially important for activities like skiing or skating. When lifting, bending at the knees rather than the back and avoiding twisting motions while carrying heavy items can further protect your body.
If you’re traveling after a break from exercise, managing pain, or recovering from a previous injury, working with a physical therapist can help you prepare safely. At PhysicalOne, we create customized conditioning plans designed to build strength, mobility, and confidence before your trip. A little preparation now can prevent setbacks later—and help you enjoy the winter season to its fullest.