Prioritize Daily Movement for Year-Round Health, Experts Say
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Staying active outdoors daily is crucial for mental, physical, and emotional well-being, even as temperatures drop. As we approach December 24, 2025, health professionals are emphasizing the importance of adapting exercise routines for colder weather and proactively addressing fall risks, notably among the elderly.
The Benefits of Year-Round Activity
Maintaining a consistent exercise regimen is vital for overall health. U.S. physical activity guidelines recommend that healthy adults, including seniors, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise each week. These recommendations, endorsed by organizations like the American Heart Association, the American College of Lifestyle Medicine, and the American Board of Sports Medicine, also include twice-weekly resistance training, adaptability exercises, and gait training.
“My No. 1 piece of advice is to always try to get outside every day,” says Melissa Leber, MD, director of Player Medical services for the U.S. Open and an associate professor of orthopedics and emergency medicine at the Icahn School of Medicine at Mount Sinai. “I think it’s incredibly healthy. It’s good for your mental health,emotional health and physical health.”
Adapting to Cold Weather
When exercising in colder temperatures, proper attire is key. Dr.Leber advises continuing enjoyable activities but adjusting clothing for the weather.”Layering is a great idea, selecting clothes made with sports fabric, not regular cotton,” she explains.”Cotton stays wet. Wear moisture-wicking products that are rapid drying, as obviously if you’re exercising outside and wearing something that will stay moist, you’ll just get cold.” Gloves, mittens, hats, and waterproof footwear are also recommended to protect extremities and maintain performance.
Fall Prevention: A Year-Round Concern
Fall prevention is a critical consideration, especially for older adults. while rain and ice exacerbate the risk, it’s a concern throughout the year. Age-related gait changes can contribute to instability. “Fall prevention has to happen year-round,” Dr. Leber states.”There’s not realy anything that guarantees people won’t fall. It’s more about the exercises people do.” She suggests that walking sticks can aid proprioception and balance during walking and hiking.
Physical therapy plays a significant role in fall prevention,offering gait training,strength training,core training,and guidance on safe transfers.
Common Winter Injuries
Falls during winter months frequently enough lead to fractures, including those of the wrists, hips, and ankles. Dr. Leber notes a pattern of fractures observed in New York City, including injuries sustained while ice skating. “The most common bones fractured are the distal radius, radial head, proximal humerus, greater tuberosity of the humerus and the malleolar parts of the tibia and fibula.” She attributes the high incidence of ice skating injuries to the instability of novice skaters. Using an ice skating trainer or holding onto the rail can definitely help mitigate risk.
The Benefits of Racquet Sports
Both tennis and pickleball offer complete physical benefits. Tennis is an excellent all-around sport, providing cardio, muscle strengthening, resistance training, core strengthening, and gait training. While frequently enough perceived as injury-free, pickleball can also lead to musculoskeletal injuries due to the smaller court size and quick, sudden movements. Though,both sports offer valuable socialization opportunities for all ages. “Both tennis and pickleball are good for mental health, physical health, emotional health and social/community health.”
For more information, Resa E. Lewiss, MD, a lifestyle medicine and emergency medicine physician, adjunct professor at the Warren Alpert Medical School of Brown University, host of The Visible Voices Podcast, and co-author of MicroSkills: Small Actions, Big Impact, can be reached via her website at resaelewissmd.com.
