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Get Ready for Winter: A PT’s Guide for Women Who Want to Stay Active, Strong & Pain-Free

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Hi friend,

We’re halfway into November and Michigan already had its first snowfall. It wasn’t enough to shovel (thankfully!), but it was enough to slow traffic and remind me that winter is knocking on the door.

How much movement have you been getting this fall?
I’m asking because if you’re already slipping into hibernation mode… this email is especially for you. Even I notice that when I’m not consistently exercising, my hips and lower back feel stiff in the mornings—and I’m a physical therapist! Consistency really is the secret.

As the temps drop, our bodies tighten up, making us more likely to strain something doing everyday tasks like power-walking into work, carrying groceries, or that first snowfall shovel session.

Here’s a quick reminder why just 3 days per week of movement is non-negotiable—especially if you’re over 40:

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Why Winter Makes Injuries More Common

❄️ Muscles tighten in the cold → less flexibility
❄️ Joints get stiffer (hello, low back + hips)
❄️ We slow down our routine → our strength drops
❄️ Then we suddenly shovel, lift, slip, or overreach → strain city

The fix? Keep your body warm and moving.

Try this 3-minute warm-up before walking, running, or shoveling:

✔ 1 minute of marching or brisk pacing
✔ Arm circles + hip hinges
✔ Torso rotations
✔ Dress in layers (warm muscles = safer muscles)

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Want help staying consistent this winter?

My online coaching program is now a holistic, health-focused system built for busy women who want to:

✨ Strengthen safely
✨ Improve mobility + reduce morning stiffness
✨ Build healthy habits
✨ Support their joints through structured, PT-guided routines

If you want to stay active (and pain-free) this winter, reply “WINTER READY” and I’ll send info your way or click here to check out the online program offerings.

Stay warm, stay strong 💛

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— Natasha
Black Star Physical Therapy & Wellness
​ 🖤 Empowerment | Consistency | Community

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