Fall Fitness: Transitioning to Indoor Workouts with Extra Support for Joints and Muscles

by Melissa Chichester

As the vibrant colors of fall begin to emerge and temperatures drop, it’s common to shift your exercise routines indoors. 

Whether you’re swapping outdoor runs for treadmill sessions or moving your yoga practice inside, this seasonal transition offers a perfect opportunity to focus on the health of your joints and muscles.

Preparing for new seasons: Why extra support matters

With the change in weather comes a shift in how our bodies are used. The cooler, drier air can sometimes make joints feel stiff, and adjusting to different exercise surfaces or equipment can put new stresses on muscles. To make the most of your fall fitness routine, supporting your body with the right nutrients is one way to make this transition easier.

Supplements to consider

Vitamin D 

As the days grow shorter, our exposure to sunlight—and consequently our natural production of Vitamin D—decreases. Vitamin D is essential to the body because of its role in calcium absorption.* Not only does it maintain calcium and phosphorus levels in the blood, but it also supports bone density and healthy teeth.* What’s more, Vitamin D helps maintain a healthy immune system and supports neuromuscular function.*

Ensuring you have adequate Vitamin D levels can help support your overall fitness goals, making it easier to stay active as you move your workouts indoors.

Boswellia

Boswellia trees are native to the Red Sea region and grow wild throughout northeastern Africa. The trunk contains resin, also known as frankincense, which is the source for supplements. For centuries, boswellia has been used for joint support.* Our formulation also contains Turmeric.  Triple Strength Joint Soother® Glucosamine Boswellia + Turmeric supports joint comfort and a healthy inflammatory response to a variety of everyday factors, including exercise.

Creatine

To maintain muscle and strength as we age, we must continue to challenge our muscles with a weightlifting routine or similar resistance activity. Creatine enhances the ability of muscles to produce higher muscular force, especially during short bouts of maximal exercise.* It also helps promote athletic performance.*

>>Shop all joint health supplements

Personalized fitness and supplement support

Transitioning to indoor workouts doesn’t have to mean sacrificing your fitness goals. With the right support for your joints and muscles, you can continue to make progress and feel great.

If you’re looking to optimize your fitness routine or want personalized recommendations on which supplements might best support your wellness goals, consider booking a consultation with Puritan’s Pride Nutrition Coach. They can guide you in selecting the right products to help your health and fitness objectives. Always consult your healthcare practitioner before making any changes to your wellness routine.

Transitioning to indoor workouts

The shift to indoor exercise can be a refreshing change, offering new ways to challenge your body. From strength training to indoor cycling or even joining a new fitness class, the possibilities are endless. 

Today, there are many apps and videos available to access fitness routines, no matter what level you’re starting from. If you’re a beginner, walking 

Tips for a smooth transition

  • Warm-up and cool down: Take extra time to stretch and warm up your muscles before diving into your workout. A good cool-down session can also help ease stiffness. 

In colder temperatures, muscles tend to contract and tighten, which can lead to feeling stiff. This happens because cold weather causes blood vessels to constrict, reducing blood flow to muscles and making them less flexible.

  • Mix it up: Avoid repetitive stress by varying your workouts. Combine cardio with strength training and flexibility exercises to work different muscle groups. By varying your workouts, you ensure that all major muscle groups are worked, promoting balanced strength and avoiding imbalances.

Working different muscle groups also helps avoid plateaus. The body adapts to a workout routine over time, which can lead to plateaus where progress slows or stops. By varying your workouts, you keep your body challenged, which can help you continue making progress toward your fitness goals.

  • Stay hydrated: Even though it’s cooler, you still need to stay hydrated. Your muscles and joints function better when you’re well-hydrated. 

>>10 Easy Ways to Stay Hydrated

Low-impact activities to try indoors

Low-impact indoor exercises are gentle on your joints but still effective for building strength, flexibility, and cardiovascular health. Here are some ideas to get started at home or at the gym.

  • Walking: Great for getting your heart rate up without the stress on your joints. You can add knee lifts or arm movements to increase intensity. 
  • Elliptical training: Provides a full-body workout while being easy on the knees and hips. It combines cardio with a bit of resistance training.
  • Cycling: A low-impact way to improve cardiovascular fitness and strengthen your legs. Adjust the resistance to vary the intensity.
  • Swimming: Excellent for reducing strain on your joints while providing resistance for a full-body workout.
  • Yoga: Enhances flexibility, strength, and balance with a variety of poses and sequences. Many styles are low-impact, focusing on stretching and controlled movements.
  • Pilates: Focuses on core strength, flexibility, and overall muscle tone. It’s a low-impact exercise that can be done with minimal equipment, using your body weight or small props like resistance bands.
  • Resistance band exercises: Use resistance bands for strength training without heavy weights. Bands are easy on the joints and can be used for a variety of exercises targeting different muscle groups.
  • Bodyweight exercises: Low-impact options include squats, lunges, and modified push-ups. These exercises build strength and endurance without putting excessive pressure on the joints.
  • Chair exercises: Ideal for those with limited mobility or recovering from an injury. Exercises like seated leg lifts, arm circles, and seated marches can provide a gentle yet effective workout.
  • Dance workouts: Dance-inspired workouts can be adapted to a low-impact style, making them fun and effective without putting strain on the joints.
  • Stretching and flexibility routines: Incorporating daily stretching can help improve flexibility, reduce muscle tension, and enhance range of motion.

As you adjust to the changing season, seek the opportunities that indoor workouts offer, and make sure your joints and muscles are ready to support you every step of the way.


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