Tips From Our PTs: Staying Active Through Every Season in Maine

Posted by: Reform Physical Therapy in Community & Outreach on August 4, 2025

Walking outdoors and staying active in every season in Maine

In Maine, each season brings its own personality—from snowy winters and muddy springs to humid summers and crisp autumns. Staying active year-round can be a challenge when the weather—and terrain—constantly shifts, but it’s also one of the best things you can do for your long-term health and mobility.

At Reform Physical Therapy, we encourage consistent movement no matter the season. Here’s how to adapt your routine, stay safe, and keep moving confidently through all four seasons in Maine.

Winter: Prioritize Warm-Ups and Fall Prevention

Winter in Maine means icy sidewalks, snow shoveling, and freezing temperatures. Cold muscles are more prone to strains, and slippery conditions increase the risk of falls. But that doesn’t mean you have to stay inside all season.

Tips for Winter Activity:

Warm up indoors before heading out for a walk or shoveling. Marching in place, shoulder rolls, and gentle stretching help prep your body.
Use proper body mechanics when shoveling. Bend your knees, keep your back straight, and avoid twisting while lifting heavy snow.
Consider using traction devices or cleats on your boots when walking on icy surfaces.
Stay active with indoor workouts, home-based routines, or walking in a local mall or gym track.

Spring: Ease Back Into Outdoor Movement

As snow melts and temperatures rise, many people jump into gardening, hiking, or spring cleaning. After a sedentary winter, though, your body may need time to readjust.

Tips for Spring Activity:

Don’t do it all in one weekend. Space out yard work, and take breaks to stretch or change positions.
Alternate hands when raking or weeding to avoid overuse on one side.
Reintroduce walking or running gradually to give joints time to adapt.
Focus on flexibility and mobility work to loosen up post-winter stiffness.

Summer: Hydrate and Protect Your Joints

Maine summers are perfect for biking, hiking, swimming, and paddleboarding. But the heat, sun, and increased activity can bring their own risks—like dehydration, overheating, and overuse injuries.

Tips for Summer Activity:

Stay hydrated. Dehydration can lead to fatigue and muscle cramps.
Avoid outdoor exercise during peak heat hours (10am–3pm). Early morning or evening workouts are best.
Wear supportive footwear for walking, running, and outdoor chores.
Incorporate strength training to balance out cardio-heavy summer routines.

Fall: Focus on Stability and Preparedness

Fall is one of the most beautiful times of year in Maine, but it’s also when slippery leaves, early frosts, and darker evenings start to creep in. Many people become less active without realizing it.

Tips for Fall Activity:

Watch out for wet leaves and uneven ground when hiking or walking outdoors.
Stay visible with reflective gear if you’re outside during early morning or dusk.
Don’t skip warm-ups, especially as temps begin to drop again.
Make seasonal activity goals—like completing a fall hike, joining a group walk, or preparing for winter sports.

General Year-Round Advice From Our PTs

Stay consistent. Moving your body regularly—even in small ways—keeps joints healthy and muscles strong.
Modify, don’t stop. If weather or pain limits your typical workout, adapt it. Walking indoors, stretching, or bodyweight exercises still count.
Listen to your body. Soreness is normal, but sharp pain, instability, or swelling means it’s time to slow down or seek help.
Schedule a seasonal check-in with your PT. A quick assessment can identify early signs of movement issues and help you stay ahead of them.

Final Thoughts

No matter the season, movement is medicine. Staying active through Maine’s changing climate takes a little planning, but your body will thank you for it. Whether it’s a winter walk, a spring hike, or fall gardening, physical therapy can help you stay safe and strong all year long.

Need help adapting your activity routine? Reach out to Reform Physical Therapy to schedule an evaluation—we’ll help you keep moving with confidence, in every season.