CDear readers, have you ever felt more stiff, closed and a little sore on the coldest days? It’s not just a feeling, but a physiological modifications of our body which are amplified in the cold. However, there is good news: with the right training this condition can be not only prevented, but also improved. Let’s find out together what it is.
Because the cold “stiffens” the muscles with age
As the years go by, muscle elasticity decreases, along with a reduction in collagen production. This is also why the joints lose fluidity and maintaining a correct posture becomes more challenging.
Furthermore, winter amplifies all this because:
- the cold temperature causes muscles to contract to maintain heat
- we tend to move less, sitting more or carrying out activities with low energy expenditure
- circulation slows slightly
The result? Stiffness, widespread pain, increased risk of injury and functional limitations in daily activities.
Intuitively we understand that movement is the key to counteracting these adaptations, but choosing the correct activity is essential.
Pilates: because it is a true ally against rigidity
Pilates is a gentle but highly effective training method for improving mobility, deep strength, balance and postural control – qualities that tend to deteriorate with age and with the cold season. Let’s look specifically at the benefits.
1. Increases joint mobility
Pilates works on fluid and controlled movements that:
- they stretch and activate muscles
- they improve the ability to move the joints in their full range
- they reduce the perception of “blockage” and rigidity
2. Strengthens core and postural support
A strong core:
- promotes better body alignment
- reduces lumbar and neck pain
- improves balance
3. Improves circulation and body perception
Pilates sequences stimulate:
- the blood flow
- tissue oxygenation
- awareness of how we move
The result is less muscle tension and a more “active” body even at low temperatures.
What if Pilates isn’t the workout for you?
If you’re more suited to intense, high-impact workouts, that’s understandable. If your joints and muscles allow it, there are no contraindicationsbut it is useful to follow some precautions before, during and after the sessions.
Warm up the whole body well
The warm-up is often underestimated or reduced, at best, to a short walk on the treadmill. It actually serves to:
- draw blood into the muscles
- lubricate the joints
- activate neuromuscular connections
In simple words: it serves to tell the body which muscles will be used.
Reduce breaks
Avoid standing still for too long during training, as this may cause muscle stiffening.
Enter mobility or stretching
It is not always advisable to stretch immediately after training. After particularly explosive sessions, it may be best to focus on stretching the next morning.
After each session, however, it is good to do global mobility exercisesto avoid rapid impact with the cold on newly trained muscles and prevent unwanted contractures.
An invitation to move with awareness
Rigidity it is not inevitablenor should it be accepted as what defines age. It is a signal: an invitation to move wisely, listening to the body and offering adequate stimuli to keep it elastic and strong.
Pilates is not a magic solution, but it is a powerful, sustainable, adaptable and safe tool to experience the winter with less pain, more mobility and a body capable of responding to daily needs.
Who is Maria Luisa Valente
Maria Luisa Valente And certified personal trainer, Functional Trainer and Fitness Nutritionist, with a solid one specialization in Pilates (Matwork, Reformer and Cadillac). She is the founder of Allyoucanfit and Allyoucanfit Studiotwo studios in Milan created to offer people – and in particular women – a conscious, effective and sustainable approach to movement over time. In its driving spaces personalized routes that integrate functional training, pilates, strength and postural workwith constant attention to metabolic and hormonal health. With her new column on iODonna she dedicates herself tomenopause training, to help women move through this phase of life with energy, strength and confidence in their bodies.
