Staying Active in the New River Valley this Winter: Tips for Cold Weather Exercise

As the temperatures drop and winter begins to settle into the New River Valley, staying active can feel like a challenge. However, maintaining your fitness routine during the colder months is crucial for your physical and mental well-being. At Professional Rehab Associates, we want to help you keep moving safely this winter season.

Here are some tips for staying active and injury-free this season, whether you prefer the great outdoors or the comfort of indoor activities.

Explore Outdoor Winter Activities Around Radford

The New River Valley offers scenic outdoor activities that are perfect for winter. Here’s how to enjoy them safely:

1. Bundle Up and Layer Wisely

   • Wear moisture-wicking base layers, insulating middle layers, and a windproof outer layer. Don’t forget gloves, a hat, and warm socks to keep your extremities cozy.
   • Keeping muscles warm is a great way to prevent strains and injuries.
     
     

2. Warm Up Before You Head Out

   • Cold muscles are more prone to injury. Spend 5–10 minutes doing light cardio and dynamic stretches before starting your activity.
   • Warming up properly is essential with cold and stiff muscles.
     
     

3. Enjoy Local Trails

   • Take a brisk walk or bike on paved trails at Bisset Park. The park also provides a soccer field and tennis court for sporty visitors.
   • Visit Wildwood Park for well-maintained trails and beautiful winter views.
   • View a winter wonderland at  Cascade Falls, which is a beautiful sight when they freeze over. Get your steps in on the hiking trail to view the falls.
   • Use trekking poles for added stability on potentially slippery paths.
   • Wear footwear with good ankle support and traction on unpaved trails.
     
     

4. Try Snow Activities

   • If there’s snow, why not try sledding with your family or snowshoeing on nearby trails? Both are excellent ways to get your heart rate up while enjoying the season.
     
     

5. Watch Your Step

   • Ice and snow can make even familiar paths treacherous.
   • Avoid visible ice, and wear shoes with sufficient grip.

Indoor Fitness Options in Radford

When the weather is too cold or icy, Radford offers plenty of indoor ways to stay active:

1. Visit a Local Gym or Fitness Center

   • Facilities like the Radford Recreation Center offer access to indoor tracks, weights, and group fitness classes. These are great for staying motivated and social during winter.
   • Several local gyms include Iron for Zion, Anytime Fitness in Blacksburg, and Very Good Gym in Christiansburg.
   • PRA's wellness program and gym access is also a great local option for indoor exercise.
     
     

2. Try a New Class

   • Learn new skills and get involved in the community at Christiansburg Recreation Center.
   • Yoga, Pilates, or indoor cycling classes can help you stay active while improving strength and flexibility.
     
     

3. At-Home Workouts

   • If venturing out isn’t ideal, stay active at home with bodyweight exercises like squats, lunges, and planks. Streaming services offer a variety of guided workouts for all fitness levels.
   • Working out at home can also help you stay healthy during flu season and avoid the common winter cold.
     
     

4. Indoor Swimming

   • Christiansburg Aquatic Center and Blacksburg Aquatic Center are two local options for indoor swimming.
   • Swimming is a low-impact way to stay fit and is particularly beneficial for those with joint pain or arthritis.
   • Heated pools help you keep swimming when outdoor temperatures are frigid.

Keep Safety in Mind

No matter where you choose to stay active, keep these general safety tips in mind:

• Hydrate: Even in cold weather, your body loses moisture. Drink water before, during, and after your activity.
• Listen to Your Body: If you feel pain or discomfort, stop immediately. Don’t push through injuries.
• Stretch Post-Activity: Cool down with gentle stretches to prevent stiffness and soreness.

How Professional Rehab Associates Can Help

If aches and pains are holding you back from staying active this winter, Professional Rehab Associates in Radford is here to help. Our team of expert physical therapists can create a personalized plan to address pain, improve mobility, and keep you moving throughout the season.

We also offer guidance on injury prevention and tips for modifying your routine to suit your fitness level and goals. Whether you’re recovering from an injury or looking to enhance your winter fitness, we’re your partners in wellness.

Stay Moving, Stay Strong

Winter in the New River Valley doesn’t have to mean hibernation. With a little creativity and the right precautions, you can stay active, healthy, and energized all season long.

Ready to make this winter your healthiest yet? Contact Professional Rehab Associates today to schedule a consultation or learn more about how we can support your fitness goals.

Let’s make the most of this season together!

Schedule an Appointment Today