Winter often brings minor health issues like coughs, colds, and dry skin. However, for many women, the cold season can also impact muscle strength. Lower energy levels, reduced physical activity, and changes
in diet can gradually lead to muscle loss. This can be discouraging, especially for those who have worked hard to build strength through exercise and fitness routines.
The good news is that muscle loss during winter isn’t inevitable. With a few simple adjustments to daily habits, women can protect their muscles and even enhance overall fitness during the colder months.
In a conversation with Hindustan Times, nutritionist and fitness trainer Mitushi Ajmera explained how colder months affect women’s muscles and shared habits that can help prevent muscle loss. She noted that cold weather can cause muscle stiffness, lower energy, and weakened strength if proper care isn’t taken.
Why Muscle Loss Is More Common In Winter
According to Mitushi Ajmera, one of the main reasons muscles weaken in winter is reduced physical activity. Cold weather often leads people to move less and stay indoors more. She said, “When movement decreases, muscles receive less stimulation and without stimulation, the body begins to break down muscle tissue it considers ‘unnecessary.’”
Diet also plays a big role. Winter usually comes with festive treats and comfort foods that are high in sugar and fat but low in protein. She explained, “In winter, the body’s calorie requirement rises as it works to maintain temperature. This often leads to increased appetite, which in India is met with seasonal favourites like gajak (sweet made with sesame and jaggery), til patti (Til Chikki), chikki (sweet made from nuts and jaggery/sugar), gajar ka halwa and gond ke laddu.”
While these foods provide energy, they often lack enough protein. Since protein helps maintain and repair muscles, a low intake can speed up muscle loss during winter.
Winter Can Also Work In Your Favour
Fitness trainer Mitushi Ajmera pointed out that winter is not all bad for fitness. In fact, it can help burn fat if managed well. She said, “When you avoid over-cladding and wear just enough to stay comfortable, not too cosy, your body activates brown fat, a metabolically active tissue that increases calorie burn. Mild cold exposure can make you move more and sit less, which naturally boosts NEAT (non-exercise activity thermogenesis).”
This means small movements like walking, stretching, and standing more can make a difference without intense workouts.
Simple Tips To Protect Muscles In Winter
- Move more during the day instead of staying wrapped up all the time. Regular movement helps keep muscles loose.
- Stay consistent with workouts, as cooler weather can actually make exercise feel easier. Strength training at least twice a week is helpful.
- Protein intake is key, with a daily target of 1.2-1.6 g/kg of body weight.
- Keep vitamin D levels in check, as low levels can affect energy, recovery, and muscle strength.
