Exercising in a Texas Winter: Stay Safe, Warm, and Moving

Even during a regular Texas winter day—cool mornings, windy afternoons, shorter daylight—colder weather can affect more than your motivation. It can change how your body feels and performs during exercise, especially if you have arthritis, joint pain, or a history of injuries.

Why cold weather feels harder on your body

When temperatures drop, your body tries to conserve heat by narrowing blood vessels and reducing blood flow to the skin and more superficial muscles. That can lead to:

• Stiffer joints and more aches, particularly for people with arthritis

• Higher risk of muscle strains, because muscles may be cooler and less flexible

• More strain on your heart, since narrowed blood vessels increase cardiovascular demand

This doesn’t mean you need to stay inside all winter. It just means a few simple adjustments can help you exercise outdoors more safely and comfortably. Here are some tips to safely stay active during a Texas Winter.

1) Warm up longer than you think you need

In Texas, it’s easy to step outside, feel the chill, and try to “get it over with.” But cold muscles and stiff joints don’t mix well with a fast start.

Start with 5–10 minutes of easy movement to raise your heart rate—like a brisk walk—then use a dynamic warm-up (movement-based, not long holds).

Good options:

• High knees (walking or light jogging)

• Straight-leg kicks to loosen hamstrings

• Walking lunges with an upper-body twist

• Arm circles/shoulder rolls if you’re doing upper-body activity

Match your warm-up to what you’re about to do. If you’re unsure what’s best for your body, your physical therapist can help you build a simple routine.

2) Dress in layers you can adjust

Texas weather swings fast—especially when the sun comes up or the wind changes. Layering lets you warm up without overheating.

• Wear layers you can take off once you’re moving

• Keep a light outer layer handy for the cool-down (when you’ll chill quickly)

And don’t forget: winter sun still counts. UV rays are still present even when it’s cold.

• Sunscreen + sunglasses help year-round

• Lip balm with SPF protects against both sun and wind

3) Hydrate—even when it doesn’t feel hot

Cooler temperatures can reduce thirst, but you still lose fluid through sweat and breathing—especially in dry winter air.

Drink water:

• Before your workout

• During longer sessions

• After to recover

4) Cool down before you head inside

It’s tempting to finish and immediately rush into the warmth, but a proper cool-down helps your heart rate come down gradually and reduces post-workout stiffness.

Try:

• A 5–10 minute easy walk

• Static stretching after exercise, when muscles are warm

• Foam rolling or gentle self-massage once indoors

Keep moving—Texas winter doesn’t have to stop you

Even if it’s cold right now, most of the season is that familiar Texas pattern: cool mornings, mild afternoons, and the occasional surprise. With a longer warm-up, smart layering, hydration, and a proper cool-down, you can stay active outdoors safely all winter.

If you’d like help customizing a warm-up or cool-down—or want guidance for joint pain, stiffness, or return-to-exercise—our rehab therapy team at RehabVisions are the people to ask. Visit us online or call (806) 705-8866.

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-Jolie Koesters | Marketing Media Manager