Woman, wearing running gear and headphones, bending forward stretching on a road covered with snow

  • 11 November 2019
  • 2 min read

We are well in the depths of winter now, with the cold weather truly upon us. Look after yourself and others when you're exercising during this time. Have a look at our tips to stay healthy this winter. If you have any questions please speak to a member of our health and fitness team.

1 - Ensure your clothes fit well

Ensure your clothes fit well and do not slip down or ride up. Exposing areas during cold weather can cause problems with body temperature, and it could increase the risk of injury. As the outside temperature has dropped, blood flow will reduce in colder body parts to maintain a stable core temperature.

2 - Prevent the spread of germs

Ensure you use our antibacterial wipepods in the studios and in the gym to clean mats, benches, and equipment that you sweat on or touch after you've finished with them. There are so many viruses and illnesses around at this time of year, we need to try and prevent spreading this further. Especially if you're returning from illness or you're coming down with something. Kill those germs straight away, and if they've run out in any area, just come and let us know and we'll get some more put in.

3 - Look after yourself

If you're feeling a bit ropey look after yourself and use the neck check as a guide to see whether you're ok to exercise. It's best to stay away from group exercise such as fitness classes, opt instead for a light gym session. If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing and tearing eyes then it's probably ok to exercise if you don't go mad. If your symptoms are below the neck, such as body aches, coughing, fatigue and especially a fever, it's not worth risking until your symptoms disappear. Only you really know your body though, so use your own initiative.

4 - Cool down properly

If you exercise outside, ensure you actively cool down and replace wet clothing with dry layers when you've finished exercising. Ideally, try to have a layer to put on while you're cooling down. The idea of cooling down is to minimise tightness and help your muscles in the recovery process.

5- Tone it down when building back up

Tone down the intensity if you're building back up from a bout of illness, so you don't halt your recovery. Walk rather than run, try a virtual class like bodybalance or give pilates or yoga a try. Most importantly though, listen to your body resting initially will get you back in the gym or studio quicker than trying to fight through it.

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