Have you noticed your joints feeling a little more achy in the winter months? You’re definitely not alone. Many of us, especially in midlife, feel the cold more intensely in our joints. Whether it’s morning stiffness or the knees protesting during the first squat of the day! Winter can be especially tough on joints if you have arthritis or previous injuries too. Regular exercise keeps joints flexible and reduces stiffness. Low impact activities such as walking, swimming, cycling or yoga are ideal in the winter months and even gentle stretching throughout the day can help.

Taking 10 minutes to properly warm up in winter before your session is imperative and can be the difference between a strong, energised workout and a session where everything can feel stiff or more achy in our bones. Warming up reduces the risk of injury and helps you recover faster. It keeps you moving with confidence – which is exactly what midlife fitness (particularly strength training!) is all about: staying active long term, not just for today.

Cold weather doesn’t have to sideline your training or leave your joints feeling painful. The quick and effective 10 minute warm up I have included further down in this blog will help you increase blood flow, enhance mobility, and give your joints the protection they need to carry you through winter workouts safely.

Why Joints Feel Stiffer in Winter

As we move through our 40s, 50s and beyond, joints naturally become more sensitive. When temperatures drop, blood vessels tighten and less warm blood reaches our muscles and connective tissues, causing our joints to feel tighter until we get moving. In midlife, this becomes more noticeable due to natural changes in the body. 

Declining hormones can affect inflammation, collagen, and joint cushioning. Muscle mass gradually decreases, reducing the support that protects our joints with cartilage wearing down over time. Tendons can also lose some elasticity, especially in the cold. All of this makes stiffness a normal side effect, but it also makes warming up essential – movement helps the joints by increasing circulation, preparing the body to move better.

Supplements & Diet to Support Your Joints

As always, it helps to take a 360 approach. Aside from warming up particularly in the winter months, supplements, an anti-inflammatory diet, plenty of rest and recovery, and staying well hydrated all combine together to keep your joints feeling supported through midlife.

Diet:

• Focus on anti-inflammatory foods: leafy greens, berries, oily fish, olive oil, nuts, seeds, ginger.
  
• Stay consistently hydrated to support the fluid that keeps your joints moving smoothly. It can be helpful to set a daily water intake goal. 

Supplements:

• Turmeric shots: these can help reduce inflammation and joint stiffness. I love The Turmeric Co shots and have had a shot every day for years which have really helped my knees and hips especially.
  
• Magnesium: Helps ease muscle tension around the joints and great for sleep! ARTAH Essential Magnesium is a staple for me…
  
• Vitamin D: Important in winter for bone and joint health.
  
• Collagen: Supports cartilage and connective tissue. Ingenious Collagen is my go to collagen brand (currently sold out – back in stock soon!).
  
• Omega-3s: Helps manage inflammation.

The 10 Minute Winter Proof Warm Up 

This routine is gentle but effective. It boosts circulation, loosens stiff joints, activates the muscles and helps you move into your workout feeling ready. You can do this warm up wherever suits you and it is great for you to do on rest days too!

1. Prepare the Body (2 minutes)

Elevate your heart rate, prepare your body for movement and boost circulation and warmth into your muscles and joints.

Try:

• Marching on the spot with big arm swings
  
• Low impact side steps
  
• Light jogging
  

Move with intention. Think of this phase as waking everything up gently rather than powering through it. A warm shower can also help before warming up!

2. Loosen the Joints (4 minutes)

Neck & Shoulders

• Slow shoulder circles
  
• Arm circles (start small, grow bigger)

Torso

• Light torso twists to ease stiffness in the spine
  
• Side bends

Hips & Knees

• Gentle hip circles (these feel amazing first thing in the morning)
  
• Leg swings front/back and side/side
  
• Slow squats
  
• High knee marching

Ankles

• Ankle circles – essential for anyone who walks or runs
  
• Heel-to-toe rolls to wake up your calves

3. Activate Key Muscles (3 minutes)

Strong muscles protect joints, especially in midlife. This part of the warm-up “switches on” the areas we rely on most: glutes, core, hips, and thighs.

Glutes

• 10 – 15 glute bridges
  
• Standing hip extensions

Core

• Bird dog
  
• Pelvic tilts

Legs

• Slow bodyweight squats
• Reverse lunges

4. Dynamic Stretching (1 minute)

Finish with movement-based stretches to lengthen muscles 

Try:

• Walking lunges
  
• Hamstring sweeps
  
• Arm cross body swings

A Few Winter Training Reminders…

1. Layers matter more than you think.

Wearing an extra layer while warming up makes the routine twice as effective. Once you feel warm, take it off. 

2. Your joints want movement – not perfection.

You don’t have to train hard every day. Consistency and gentleness are more important than intensity. Ensure you spend time on rest & recovery in your weekly fitness routine.

3. Pain is a message, not an obstacle.

If something feels painful, pause, reset and take a low impact option – it’s important to listen to your body and be responsive here.

Why Strength Training is Key for Joint Health

Strength training isn’t just about building muscle, it’s one of the best ways to protect and support your joints. Did you know by activating the muscles around your hips, knees, shoulders, and spine, you:

• Stabilise joints, reducing stress on bones and connective tissues.
  
• Improve joint alignment and control, helping prevent irritation and injury.
  
• Increase blood flow, warming muscles and tissues.
  
• Boost circulation, synovial fluid – your body’s natural joint cushioning.
  
• Enhanced flexibility making everyday movement easier and more comfortable.

Final thoughts

Taking just 10 minutes to warm up properly in winter can make all the difference. Strength training and mindful movement activate the muscles that support your joints, increase circulation, and keep your body moving efficiently – especially in the cold. By prioritising these small habits, you reduce injury risk, recover faster, and stay confident in your movement. Warm up correctly to move well, and let your joints carry you through winter with ease.

As always – any questions, get in touch.

Caroline x