Tips for Staying Active in the Winter

Winter often invites slower mornings, cozy evenings, and extra rest—and that’s not a bad thing. But colder weather, shorter days, and disrupted routines can make movement feel harder to prioritize.

Staying active during the winter doesn’t mean pushing through exhaustion or forcing yourself into intense workouts. It means finding simple, supportive ways to keep your body moving—in ways that feel good for your nervous system, joints, and energy levels.

1. Shift Your Mindset: Movement Over “Exercise”

If winter workouts feel overwhelming, start by redefining what counts as movement. Gentle, consistent movement supports circulation, joint mobility, mood, and nervous system regulation—even when it’s not high intensity.

Movement can look like:

• Stretching while your coffee brews

• A short walk during daylight hours

• Gentle yoga or mobility work at home

• Taking the stairs instead of the elevator

Small moments add up.

2. Embrace Shorter, More Frequent Movement

Winter is not always the season for long workouts—and that’s okay. Try breaking movement into shorter chunks throughout the day.

Even 5–10 minutes of movement can:

• Reduce stiffness and aches

• Improve circulation

• Support energy and focus

• Help regulate your nervous system

Set a timer to stand, stretch, or walk every couple of hours, especially if you’re sitting for long periods.

3. Keep Your Body Warm to Stay Comfortable

Cold muscles are more likely to feel stiff or achy. Before moving, take a few minutes to warm up your body.

Helpful tips:

• Wear layers and warm socks

• Start with slow, gentle movements

• Focus on breath to help relax tension

• Try movement indoors before heading outside

A warm body moves more comfortably and safely.

4. Find Indoor Movement You Enjoy

When outdoor walks feel less appealing, having indoor options makes staying active more accessible.

Some winter-friendly ideas include:

• Hot yoga

• Pilates classes

• Bodyweight or resistance band exercises at home

• Mobility or stretching routines at home

• Dancing to your favorite playlist

• Walking on a walking pad or treadmill

5. Prioritize Posture and Mobility

Winter often means more time sitting—whether working, driving, or relaxing indoors. Adding mobility work can help counteract stiffness, especially in the neck, shoulders, hips, and low back.

Focus on:

• Gentle spinal movement

• Hip openers and pelvic mobility

• Neck and shoulder stretches

• Breath-led movement

These areas are especially important during pregnancy and postpartum as your body continues to adapt and recover.

6. Use Movement to Support Your Nervous System

Movement isn’t just about muscles—it’s a powerful tool for regulating your nervous system. Gentle, intentional movement paired with breath can help shift your body out of stress mode and into rest and repair.

Slow, mindful practices such as walking, yoga, or stretching can:

• Reduce stress hormones

• Improve sleep

• Support emotional regulation

• Increase body awareness

Listen to your body’s cues and allow movement to feel calming rather than demanding.

7. Be Kind to Yourself This Season

Winter is a natural time to slow down. Energy levels may change, and that doesn’t mean you’re doing anything wrong.

Consistency doesn’t mean perfection. It means choosing movement that feels supportive on most days—and allowing rest when your body needs it.

A Gentle Reminder

Movement during the winter doesn’t need to look the same as it does in warmer months. When you honor your body’s needs, movement becomes something that supports you—not another thing on your to-do list.

If you’re unsure what types of movement are best for your body—especially during pregnancy or postpartum—chiropractic care, gentle mobility work, and nervous system support can help guide you.

Take care,

Dr. Gina

Wellness That Works in the Real World of Motherhood

Let’s be honest: “healthy habits” often sound like something other people have time for or something we’ll do when we have more time/less stress. When you’re juggling work, family, laundry, meals, the daily to-do list, and everything else life throws at you, it can feel impossible to fit in one more thing, especially doing something for you!

But here’s the truth: you don’t have to do everything to make a difference in your health. Small, simple, consistent habits can have a huge impact on your energy, mood, and well-being...and your family will notice and learn from you, too.

Here are a few tips to help you realistically incorporate healthy habits to your active life that can help you and your family:

1. Start your morning with one grounding ritual

You don’t need a 2-hour morning routine to set the tone for your day. Try choosing just one simple ritual that helps you start calm and centered, even if it’s only for a few minutes:

• Step outside and take 3 deep breaths of fresh air. Be slow and intentional in this moment. (bonus points for doing some grounding (standing barefoot on the earth) at the same time!)

• Stretch your spine and shoulders while your coffee/tea brews or breakfast heats up.

• Say a short prayer, affirmation, or intention for the day. Shifting our mindset to gratitude

• and intention can make a huge impact on our mental outlook and framework for our day.

These small moments signal to your nervous system that it’s safe to slow down, and that calm energy carries into how you show up for your day and your family.

2. Redefine “exercise”

Movement doesn’t have to mean a gym session or a workout video. Your body doesn’t necessarily care how you move, but it thrives on movement, so these activities can help:

• Do squats while you do daily activities: need to pick up a sock? Squat! Folding laundry, take mini breaks to squat! Sit in a squat or supported squat on a stool while playing with your kids or working on the computer.

• Dance with your kids in the living room or while you are cooking or cleaning; put on some of your favorite music and have some fun!

• Go for a family walk after dinner or during your child’s sport practice.

Every bit of movement supports your circulation, lymph flow, posture, and nervous system health. Progress is built in the everyday moments, not the perfect ones. Keep choosing the small steps that feel realistic for you

3. Focus on colorful and nutrient-dense food

You don’t need elaborate meal plans or expensive supplements to fuel your body well. Focus on adding nutrients, color, and variety instead of cutting things out. Try these tips:

• Add one extra veggie or fruit to each meal.

• Prep easy snacks (like nuts, boiled eggs, cut-up peppers) on Sunday (or your prep day).

• Swap bone broth for water in recipes to support gut and overall health.

When your plate is full of real, nourishing food, your energy, hormones, and digestion thank you.

4. Support your nervous system throughout the day

Between drop-offs, work, and life, your nervous system takes on a lot. Incorporate mini resets:

• Roll your shoulders and take slow, deep breaths before driving or entering the house to release tension and reset your system.

• Do a 20–30 second shake-out of your arms and legs to move stuck energy and help your body reset (kids love doing this with you!).

• Do a quick sensory reset: run water over your hands, step outside for a moment of fresh air, or place a cold water bottle on the back of your neck. These simple sensations can calm your nervous system in seconds.

These small pauses create a ripple effect leading to less overwhelm, more calm, and better resilience through busy days.

5. Let go of “all or nothing” thinking

Perfection isn’t sustainable: presence is. A skipped workout or overly processed meal doesn’t erase your progress. What matters most is returning to what makes you feel your best and repeating those choices.

The goal isn’t to do more...it’s to do what matters most, with intention.

6. Bonus: Model wellness for your family

Your kids learn wellness by watching you. When they see you stretch, rest, eat real food, or go to your chiropractic and holistic care appointments, you’re teaching them that taking care of their body matters.

It’s not selfish; it’s leadership.

You don’t have to do it all, you just need support that fits your life!

If you’re ready to create simple, sustainable habits that support your energy, mood, and health (without adding more to your plate), we can help!

We focus on realistic wellness for real moms and families: care that helps the nervous system reset, body move better, and mind feel calmer...so you can show up as your best self. Let us help you find habits and routines that fit your needs and your lifestyle.

Schedule your next visit (or a “wellness reset”) to reconnect with your body, recharge your system, and bring more balance into your daily life.

Because when you feel less stressed and more balanced, it impacts others around you...especially your family!

In Health and blessings,

Dr. Abbey

Simple Ways to Add Movement to Your Daily Life

Simple habits that make a big difference — especially during pregnancy and postpartum.

When most people think of “exercise,” they picture long workouts, gym memberships, or squeezing yet another thing into an already full schedule. But the truth is, movement doesn’t have to be complicated. Small, consistent actions throughout the day can support better posture, reduce discomfort, and help you feel more energized — especially during pregnancy and postpartum, when your body needs support more than ever.

Here are some simple ways to weave more movement into your day, no matter how busy life feels:

1. Turn Everyday Tasks Into Mini Workouts

Little changes add up fast. Try:

• Standing on one leg while brushing your teeth to activate stabilizing muscles

• Doing 10 calf raises while waiting for water to boil

• Performing gentle hip circles at the kitchen counter (great for pelvic mobility!)

• Squatting down to pick things up instead of bending from the waist

These tiny moments keep joints moving and help counteract stiffness.

2. Set a “Movement Reminder” Every Hour

Our bodies aren’t meant to stay in one position for long stretches. Set a timer or use a movement reminder app to stand, stretch, or walk for 1–2 minutes every hour.

Some ideas:

• Shoulder rolls

• Gentle neck stretches

• A quick walk across the room

• Pelvic tilts or cat-cow against a wall

Even small resets help your spine stay happy.

3. Add Movement to Your Commute (Or Daily Errands)

If you drive:

• Park a little farther away

• Take the long route walking in

• Do a few gentle stretches before getting in or out of the car

If you work from home:

• Take a 5–10 minute “commute walk” before or after your day to mimic normal routine movement.

4. Make Social Time Active Time

Movement doesn’t have to be solo.

Try swapping out a coffee date for:

• A walk and talk

• A yoga or pilates class

• A stroll with the stroller or baby carrier

This builds community and keeps your body moving.

5. Use Transitions as Movement Opportunities

Think of the in-between moments:

• Waiting for your toddler to put their shoes on

• Letting the dog out

• Warming up your lunch

• Waiting on hold

These are the perfect times to stretch your hip flexors, practice diaphragmatic breathing, or do a few bodyweight movements.

6. Keep Quick Props Nearby

Having tools you like makes movement easier to reach for:

• A foam roller by the couch

• A yoga mat unrolled in a corner

• Resistance bands in a drawer

• A birthing ball as an extra seat

When it’s right there, you’re more likely to use it.

7. Listen to Your Body’s Signals

The best movement is the one your body is asking for. Feeling stiff? Try gentle stretching. Low energy? Take a slow walk. Feeling strong today? Add a few reps of bodyweight exercises.

Movement doesn’t have to look perfect — it just has to be consistent.

Take care,

Dr. Gina

Keep It Moving: Why Exercise is Essential for Joint Health

When it comes to maintaining a healthy body, most people think about their heart, muscles, or weight—but what about your joints? Your joints are the unsung heroes of everyday movement. Whether you're walking, lifting your kids, or simply getting up from a chair, your joints are constantly at work.

So how do you keep them healthy, mobile, and pain-free as you age? One powerful answer: exercise.

As a chiropractor, I see firsthand how movement (or the lack of it) affects joint health. The good news? You have more control than you think.

Why Joint Health Matters

Joints are the connections between your bones that allow movement and flexibility. They're supported by cartilage, ligaments, and muscles—structures that all rely on movement to stay strong and nourished. Without regular use and care, joints can become stiff, painful, and prone to injury.

Over time, inactivity can contribute to:

· Stiffness and limited range of motion

· Muscle imbalances that strain joints

· Increased risk of arthritis or degenerative joint changes

· Chronic pain and poor posture

How Exercise Supports Joint Health

1. Lubricates the joints Movement stimulates the production of synovial fluid—a natural lubricant that keeps your joints gliding smoothly. Without it, joints can become dry and stiff.

2. Strengthens the muscles around your joints Strong, supportive muscles reduce the stress placed directly on the joint, preventing unnecessary wear and tear.

3. Improves flexibility and range of motion Gentle stretching and mobility work help prevent the loss of movement that can come with aging or injury.

4. Maintains a healthy weight Excess body weight adds pressure to joints—especially the knees, hips, and spine. Exercise helps manage weight, reducing that stress.

5. Reduces inflammation Regular moderate exercise has an anti-inflammatory effect, helping reduce joint pain and stiffness—especially in people with arthritis.

Best Exercises for Joint Health

Good news! There is no “best” exercise for joint health. The best exercise for you is something you actually enjoy doing! Here are some ideas:

· Walking

· Swimming or water aerobics

· Cycling

· Yoga or Pilates

· Strength training

Final Thoughts

Movement is medicine. Staying active is one of the best ways to protect your joints for the long run—whether you're managing stiffness, preventing injury, or just looking to age gracefully.

The key is to move consistently, listen to your body, and find activities you enjoy doing. And if pain or limitation is holding you back, we’re here to help you find relief and get moving again.

Feel free to reach out with any questions!

Take care,

Dr. Gina

Benefits of Exercise During Pregnancy

Benefits of Exercise During Pregnancy

Exercise is defined as physical activity consisting of planned, structured, and repetitive bodily movements done to improve one or more components of physical fitness. Regular exercise is health promoting in all life stages, including pregnancy.

For women with uncomplicated pregnancies, the American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate intensity aerobic activity per week during pregnancy and the postpartum period. Here are some examples of exercises that have been found to be safe and beneficial during pregnancy:

• Walking

• Stationary cycling

• Aerobic exercises

• Dancing

• Resistance exercises (with either weights or bands)

• Stretching exercise

• Hydrotherapy, water aerobics

The benefits of exercising during pregnancy are numerous, both for mom and baby! Here are some of the benefits that you may experience:

• Higher incidence of

  • Vaginal delivery

• Lower incidence of

  • Excessive gestational weight gain

  • Gestational diabetes mellitus

  • Gestational hypertensive disorders

  • Preterm birth

  • Cesarean birth

  • Lower birth weight

  • Reduced low back and sciatic pain

  • Prevention of depressive disorders in the postpartum period

We know that pregnancy is a busy season of life- there is so much to do and prepare for, all while you are working, caring for other children, taking care of your home, and more! If adding one more thing to your to do list sounds daunting- here are some tips for making exercise more accessible and fun:

• Try out movement snacks! Exercise does not have to be a one-hour long ordeal every day. You can think of your daily movement as snacks-small activities that you can space out throughout your day. This can look like taking three 10-minute walks throughout the day, standing up from your desk every hour or two and completing 10 squats, stretching for 15 minutes in the morning and 15 minutes at night. The aim is to get 30 minutes of activity daily, and no matter how you get there, it all counts!

• Find an activity you actually enjoy! Chances are, if you dread weightlifting, you are not going to stick with it. Luckily, there are many forms of exercise out there, and one form is not better than another.

• Join a studio for group classes! Finding a place to workout that offers community, and connection is a way to make exercise fun! There are a wide variety of studios in the Cleveland area-from pilates, to yoga, to high intensity workouts.

  • There are also many online/at home programs that are often more cost effective and time efficient than going somewhere in person! One platform that I recommend is called Range by Kara Duval. I personally use this platform and I love it because Kara offers both pilates style classes and strength training classes that can all be done from home. She also has specific prenatal and postpartum categories so you will feel supported in every stage of pregnancy! Here is the link to her website for more info: https://range.karaduvalpilates.com/

• Get your loved ones involved! Family walks and partner workouts are great because you get to spend quality time with people you love and exercise at the same time.

Disclaimer: While it is safe for most pregnant women to exercise, there are certain conditions where exercise is contraindicated. Be sure to communicate with your birth provider about any activity restrictions.

Let us know if you have any questions!

Take care,

Dr. Gina

Reference

Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020 Apr;135(4):e178-e188. doi: 10.1097/AOG.0000000000003772. PMID: 32217980.