Phone: (08) 6156 9363 – Mobile Physiotherapy Service Across the Perth Metro Area

Therapy WA Talks

Tips for Exercise in Winter



Hello and welcome back to our blog, Therapy WA Talks.


Here on our blog, we give an insight into what it is we at Therapy WA do, shining a spotlight on all thing’s physiotherapy, the weekly happenings of our therapists and giving our amazing clients a voice.


Therapy WA is a WA owned and ran mobile physiotherapy service servicing the Perth Metro area. Our focus is on making physiotherapy accessible to all, with a patient-centred, functional, and fun approach.


Well, winter starts in a few days – can you believe it? Love it or hate it, the colder months are upon us. It can mean it’s a little easier for us to get out and exercise during the day as it is not so hot, but the colder temperatures and rain can also make it difficult. Although some may consider it an old wives’ tale, we definitely notice our patients reporting an increase in pain with the colder temperatures, especially for those with arthritic conditions such as osteoarthritis or rheumatoid arthritis. It often means joints can become stiffer, thus causing an increase in pain and a reluctance to move and exercise. We thought it may be a good idea to give some tips on how to stay active over these months to prevent an increase in pain or decrease in function. Enjoy 🙂


We know Winter in Perth is milder than in other parts of Australia or indeed the world, but it can still get quite cold and can be a challenging time to stay active and maintain healthy joints. I’m from Ireland and I still feel the cold during Perth winters! The cooler temperatures and shorter days might tempt you to stay indoors and skip your regular exercise routine. However, staying active during the winter months is crucial for joint health, overall fitness, and mental well-being. Here are some tips and strategies to help you keep moving and care for your joints during Perth’s winter season.


Embrace the Outdoors Safely

Perth’s mild winter climate often allows for outdoor activities even in the cooler months. Here’s how you can make the most of it:

  • Layer Up: Dress in layers to stay warm. Start with a moisture-wicking base layer, add an insulating layer, and top it off with a windproof and waterproof outer layer if necessary.
  • Warm-Up Properly: Cold muscles are more prone to injury, so ensure you spend extra time warming up. Dynamic stretches and light aerobic exercises can increase your body temperature and prepare your joints for activity.
  • Choose the Right Time: Midday is usually the warmest part of the day. Try to schedule your outdoor activities during these hours to avoid the coldest temperatures.

Indoor Exercise Alternatives

On particularly cold or rainy days, indoor exercise can keep you active and protect your joints:

  • Home Workouts: Utilise online workout videos or fitness apps that offer a variety of exercises, including strength training, yoga, and cardio routines.
  • Join a Gym: If possible, a local gym provides access to a range of equipment and classes, allowing you to maintain your fitness routine regardless of the weather. There are some great affordable options in Perth at the moment or speak to your local community gym to see what they can do for you.
  • Swimming: Although it may still feel cold, indoor pools offer a joint-friendly, low-impact exercise option. Swimming and water aerobics are excellent for maintaining joint mobility and overall fitness.

Focus on Joint-Friendly Activities

Certain exercises are particularly beneficial for joint health, helping to maintain mobility, strength, and flexibility:

  • Low-Impact Cardio: Activities like cycling, elliptical training, and walking are gentle on the joints while providing cardiovascular benefits.
  • Strength Training: Building muscle around your joints can provide better support and reduce strain. Focus on exercises that target major muscle groups, and consider using resistance bands or light weights.
  • Flexibility and Balance: Incorporate stretching, yoga, or Pilates into your routine to enhance flexibility, balance, and joint range of motion.

Nutritional Support for Joint Health

What you eat can also impact your joint health:

  • Anti-Inflammatory Foods: Incorporate foods rich in omega-3 fatty acids (such as salmon, walnuts, and flaxseeds), antioxidants (like berries and leafy greens), and anti-inflammatory spices (such as turmeric and ginger).
  • Stay Hydrated: Proper hydration helps maintain joint lubrication. Drink plenty of water throughout the day, even in cooler weather.
  • Supplements: Consider supplements like glucosamine, chondroitin, and fish oil, which may support joint health. Always consult with a healthcare professional before starting any new supplement regimen.

Listen to Your Body

As we mentioned winter weather can sometimes exacerbate joint stiffness and discomfort. Pay attention to your body’s signals:

  • Rest When Needed: If you experience pain or significant discomfort, take a break and allow your body to recover.
  • Modify Activities: Adjust your activities to accommodate any joint issues. For example, if walking is too hard on your knees, try swimming or walking in water instead.
  • Seek Professional Advice: If you have persistent joint pain, consider talking to us at Therapy WA for a consultation from one of our physiotherapists. They can provide personalised exercises and treatments to help manage your symptoms and improve joint function.

Stay Consistent and Motivated

Easier said than done we know, and maintaining a regular exercise routine during winter can be challenging, but consistency is key to keeping your joints healthy:

  • Set Realistic Goals: Establish achievable fitness goals to keep you motivated and on track. Start with 10-15 minutes per day and work up.
  • Find a Workout Buddy: Exercising with a friend or your physio can make workouts more enjoyable and hold you accountable.
  • Mix It Up: Try to vary your routine to prevent boredom and target different muscle groups.


Winter in Perth doesn’t have to mean a hiatus from staying active and keeping your joints healthy. By dressing appropriately, embracing both outdoor and indoor exercise options, focusing on joint-friendly activities, and supporting your body with proper nutrition and rest, you can maintain your fitness and joint health all season long. If you need tailored advice or treatment, don’t hesitate to reach out to a us here at Therapy WA and one of our physiotherapists can guide you through personalised strategies to keep you moving and feeling your best.


Stay active, stay healthy, and enjoy the winter season in Perth! Brrrrr 🙂


Please reach out if you have any questions


Take care and talk soon 🙂