Why your body isn’t ready to exercise in the morning, especially in winter: Here are smart hacks

Some simple routines can help you prevent cold weather injuries

Warming up is simply preparing the tissues to behave the way they are designed to.

As the seasons shift and temperatures drop, many people wonder whether exercising in the cold is risky. The short answer is: yes, cold weather can increase the likelihood of muscle strain, joint stiffness and even serious injuries if the body is not prepared. But the full story combines physiology, daily rhythm and something deeper: understanding how the body transitions from rest to activity.

During the night, the body performs its quietest work. While we sleep, muscles loosen, the nervous system slows down, core temperature dips and the body moves into a state of deep repair. This nightly cool-down is a biological design. After spending the day using energy, reacting to stress and moving through heat and sunlight, the night becomes a space for recalibration and restoration.

This means that when we wake up in the morning, we are not immediately ready for intense activity. Muscles are cooler, connective tissues are less elastic and joints are naturally stiffer. In winter, this morning physiology becomes even more pronounced. Cold temperatures reduce blood flow to the extremities, slow down nerve conduction speed, and make muscles contract more rigidly. When the body is cold, the threshold for injury becomes lower because tissues cannot stretch, respond or generate force efficiently.

Warming up is simply preparing the tissues to behave the way they are designed to. Heat increases blood supply to muscles, improves oxygen delivery, reduces stiffness in tendons and ligaments and enhances joint lubrication. This is why the same exercise can feel effortless when the body is warm but tight and risky when it is not.

Make your workouts safer

To make winter workouts safer and more enjoyable, here are practical steps:

1. A warm or hot shower helps elevate core temperature, relax tissues and improve circulation. Muscles become more pliable, and the jump from rest to activity becomes gentler.

2. Use oils or balms before a workout. Massaging warm oil or using a mild balm can enhance peripheral circulation and prepare the soft tissues for movement. This practice has roots in both physiotherapy and ancient healing traditions.

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3. Your warm-up should focus on gradually activating small muscle groups, then progressing to larger, compound movements. Begin with gentle mobility, then light activation drills, and only then move to higher-intensity exercises. Think of it as slowly waking up the “microcells” of the body.

4. Avoid exercising in very cold indoor conditions. Working out in an environment that is too cold can counteract your warm-up, keeping tissues tight and reactive. Choose neutral or slightly warm spaces when possible.

5. Winter workouts should build intensity step by step. Let the breath, heart rate, and heat rise naturally. When you calibrate effort gradually, the cardiovascular system adapts smoothly, and the risk of sudden strain drops.

6. Listen to early signals like tightness, reduced range of motion, and sensitivity around joints are common morning and winter sensations. Instead of pushing through, adapt the pace or extend the warm-up. Pain is information, not an obstacle.

The 15-minute capsule

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Try this safe and effective 15 minutes full body workout routine.

• 2 minutes of spot jogging and stair climbing to avoid cold shocks without exposing joints.

• 2 minutes of squat pulses, 15 reps, lunges, 10 reps each side, glute bridge, 10 reps. This improves blood circulation and metabolism.

• 2 minutes of marching with big arm swings. Reverse lunges, 10 on each side, slow mountain climbing and 20 seconds of plank. This burns calories and improves endurance.

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• 2 minutes of neck exercises and wall push ups, which ease out upper body winter stiffness.

• 2 minutes of slow sun salutations reduce winter tightness, support hormone balance and reset your body.

• 2 minutes of recovery and stretching with cobra and downward dog pose, 5 times for quad and hamstring stretch.

• 1 minute relaxation in child pose followed by

• 2 minutes of deep breathing.

This prevents muscle strain and raises body temperature safely. Warmth is not just a temperature; it is a state of readiness.

(Dr Mehta is holistic health expert)