The winter season, characterized by low temperatures, has been known to heighten joint pain and stiffness in many people, especially in cases of arthritis or other joint problems. With low temperatures, blood flow to the muscles and joints reduces significantly, thus increasing stiffness and discomfort.

Winter itself may also cause indirect reduction in physical activity. This is a summary of what happens when the muscles and joints tighten up even further. If such symptoms do exist, then there are physiotherapist-directed specific interventions that help in mitigating the pain and enhance the mobility of the joint. Here is how physiotherapy can keep the joints healthy and pain-free this winter.

Why Winter Aggravates Joint Pain

In cold weather, natural drops in blood flow can limit circulation to extremities. Typically, this causes the muscles to stiffen, increases joint stiffness, and decreases the range of motion. Movement tends to become less fluid with colder temperatures because it thickens joint fluid. All these changes can make the pain worse, especially in people who are suffering from diseases like arthritis, osteoporosis, or old injuries. Being indoors and a drop in physical activities lead to more stiffness, which multiplies the pain that joints experience.

How Physiotherapy Relieves Winter Joint Pain

Physiotherapy is an excellent, non-surgical treatment that can help relieve joint pain, especially during winter. It includes movement-based therapies, manual techniques, and lifestyle advice to reduce the amount of pain felt in the joints and hence increase flexibility. Some physiotherapy methods to ensure keeping the joints healthy and active even during winter:

1. Customized Exercise Programs

Regular, controlled exercise is much needed to preserve mobility, strength, and flexibility in the joints. Physiotherapists will design an exercise program tailored for each patient based on the current state of the condition. The primary goal of this exercise is to minimize joint stress as much as possible. Simple, low-impact exercises such as cycling or swimming, or even brisk walking, are prescribed. Gentle stretching routines sustain muscle elasticity, reducing stiffness. Resistance training also helps build muscle power around the joints for additional support and stability.

2. Manual Therapy to Relieve Immediate Pain

Manual therapy, which includes joint mobilization and soft tissue massage, can provide immediate pain relief and movement in a joint. The hands-on technique enhances blood flow, relaxes tense muscles, and liberates all tension in joints to make movement easier and clearer. Regular sessions will bring flexibility, eliminate stiffness, and remove all forms of pain and discomfort, thus leaving ample scope for a healthy active lifestyle even at the depth of winter.

3. Heat and Cold Therapy

There are various heat therapies recommended to relieve discomfort caused by cold weather, especially in winter. Heat therapy increases blood flow to the affected area, reduces muscle tension, and relieves stiffness. Meanwhile, cold therapy relieves in case of inflammation or swelling since it numbs the affected area, reducing pain. Physiotherapists often advise patients to use heating pads, warm baths, or heat packs for sore joints. They should educate their patients on the timing and methods of applying hot and cold, so that they get maximal relief.

4. Electrotherapy and Ultrasound Therapy

For chronic joint pain, electrotherapy and ultrasound therapy are excellent physiotherapy intervention tools. These methods of intervention use application of electric currents or penetration of sound waves to deep tissues that can alleviate pain, swelling, and inflammation. It loosens up tension in muscles, facilitates blood flow, and hence becomes a long-term reliever for those with chronic joint discomfort.

Daily Tips to Nurture Your Joints Through Winter

Some simple practices can be added to support joint health:

-Avoid 'dressing warmly around joints' as this sometimes contributes to stiffness.

- Move or stretch actively at regular intervals throughout the day

- Keep drinking fluids to keep the joints well-lubricated.

- Alternate between rest and activity to avoid joint stiffness brought about by immobility.

Dealing with winter joint pain can be challenging, but physiotherapy is a goldmine of practical solutions to overcome discomfort and stiffness. Combining personalized exercises, manual therapy, or heat and cold therapies in the work of a physiotherapist can help protect joints and maintain an even more active and comfortable lifestyle throughout the season. With these strategies, you will enjoy a healthier, pain-free winter.

IPL 2026 is back, and for fans of cricket, it is the most amazing and eagerly awaited time of the year. Eight exceptional teams, an incredible line-up of cricketing sensations from all over the world, and an unforgettable clash of titans — IPL deserves all the hype it gets. And after last night's incredible battle between Kolkata Knight Riders and Mumbai Indians, former captain Rohit Sharma also deserves all the hype he is getting. Not only did the Hitman score his fastest IPL 50, but he also managed to impress everyone with his transformation. Nita Ambani, Chairperson and founder of the Reliance Foundation and Dhirubhai Ambani International School, and a director of Reliance Industries (owner of the Mumbai Indians team too), was awestruck to see a fitter version of Sharma.

Read more: Checking BMI For Body Weight? It Can Wrongly Mark You As Overweight or Obese, Says Study

When Nita Ambani did not recognise Rohit Sharma

In a recent video shared on the Instagram page of Mumbai Indians, Nita Ambani is seen meeting the squad as they were training ahead of the 2026 IPL. As she encounters Sharma, she says, "My God, Rohit, I didn’t recognise you! You look like a young boy."

Rohit Sharma, now 38, will be turning 39 on April 30, but to a fan's eye, he seems to be ageing in reverse. On May 7, 2025, Sharma announced his retirement from Test cricket. Earlier in 2024, he announced his retirement from T20Is after the 2024 World Cup win. Since then, he has focused primarily on ODIs and, as it turns out, on becoming a fitter version of his current self.

Read more: Exercising Could Make Your Brain Younger, Says Doctor

A fitter Rohit Sharma since retirement

Rohit Sharma smashed an impressive 78 off 38 balls in last night's match against KKR, and perhaps his success can be credited to his recent transformation. His physical transformation took place ahead of the Vijay Hazare Trophy, and he lost an impressive 11 kilos before returning to the game. But what his fans loved most is that he was never really lagging because of the extra weight — he was always fit, quick and proactive, but now he is a lot leaner on the outside. How did the former skipper achieve this goal? Let’s find out:

1. Hydration: For Sharma, fitness has to start with hydration, and this involves drinking plenty of water throughout the day in various forms — protein shakes, green tea and carrot juice.
2. High-protein meals: According to TheHealthSite, Sharma switched to a high-protein diet, which is one of the most important steps in a weight-loss journey. This means foods like eggs, oats, legumes, millet rotis, brown rice, grilled chicken and salads dominated his diet routine.
3. Workout regime: A workout regimen need not be about the kind of exercise one does, but also the timings. Reports suggest that Sharma kick-started his days with 30 minutes of cycling, followed by a core workout. And the best part — he relied on morning workouts for optimal results, as during the early hours of the day, scientists say it is the best time to break a sweat.

Cardio workouts like interval training, running and cycling help build stamina and endurance — these help ensure peak performance during stressful matches.

Long considered a standard tool for assessing body weight, Body Mass Index (BMI) may not be as reliable as once believed. A new study shows that relying on BMI can incorrectly classify people as overweight or obese.

When a team of Italian researchers used the gold standard technique of dual-energy X-ray absorptiometry (DXA) to measure body fat in the general population, they found that the traditional WHO-approved BMI classification system misidentified a significant number of people as having overweight or obesity.

How Is The BMI Wrong?

A total of 1,351 adults of mixed gender aged between 18 and 98 years were checked for their body weight using the DXA system.

The results, published in the journal Nutrients, revealed that more than one-third (34 percent) of those with obesity defined by BMI had been misclassified and should be in the overweight category.

For those with an overweight BMI, DXA showed that more than half – 53 percent – had been misclassified – three quarters of those misclassified fall into the normal weight category, while the other quarter should have been classified as having obesity.

Also read: 75% Indians With Obesity Think Lifestyle Changes Alone Are Enough: Global Survey

The DXA analysis found that the prevalence of overweight and obesity across the cohort was around 37 percent overall (23.4 percent overweight, and 13.2 percent obesity, compared to 26.2 percent and 14.1 percent with BMI).

“In the past few years, there has been a lot of criticism of the BMI system due to its inability to accurately capture body fat percentage or distribution, to correctly categorise weight status based on adiposity,” said Professor Marwan El Ghoch, of the Department of Biomedical, Metabolic and Neural Sciences, University of Modena and Reggio Emilia, Modena, Italy.

Also read: Your BMI Does Not Reflect Your Health: New Study Warns How It Misses A Key Health Aspect

Despite these concerns, BMI as a weight classification system continues to be used in the general population in primary healthcare (i.e., general practitioners) and non-clinical (i.e., policy and health insurance) settings, he added.

The researchers urged revising public health guidelines to consider combining direct body composition or their surrogate measures, such as skinfold measurement or body circumference, with the waist-to-height ratio, with BMI, while assessing weight status in the general population.

Waist-to-Height Ratio May Be More Accurate: The India Story

In January 2025, India revamped its obesity guidelines, and the new approach focused on abdominal obesity and comorbid diseases, rather than just BMI.

According to the redefining team, it was essential to move beyond BMI-only approaches to tackle the ever-growing number of people related to other major health risks. They stated that while BMI can be a screening tool, obesity must be defined by body fat.

“BMI should be used for screening purposes, but obesity should be confirmed ideally by a measure of body fat wherever feasible, or another measure such as waist circumference, WHR, or Waist-to-height ratio,” Dr. Naval Vikram, Professor of Medicine, at AIIMS, New Delhi, was quoted as saying to IANS at the time.

Also read: 41 million children aged 5-19 living with high BMI in India: Study

What Do The New Guidelines Say

It recognizes abdominal fat — closely linked to insulin resistance — as a key factor in the diagnosis. It integrates the presence of comorbidities — such as diabetes and cardiovascular disease — into the diagnostic process.

The revised guidelines also introduce a two-stage classification system, addressing both generalized and abdominal obesity.

Stage 1 Obesity: Increased adiposity (BMI > 23 kg/m²) without apparent effects on organ functions or routine daily activities.

Stage 2 Obesity: Advanced state of obesity with increased BMI more than 23 kg/2, and abdominal adiposity; excess Waist Circumference or Waist-to-Height Ratio.

What if your gym routine is doing far more than helping you stay fit? Research is increasingly showing that exercise, especially strength training, plays a powerful role in keeping your brain sharp, focused and resilient over time. In fact, Dr Sudhir Kumar, a neurologist at Apollo Hospital in Hyderabad also pointed this out by quoting the study Randomised Controlled Trial of Resistance Exercise and Brain Ageing Clocks.

The study showed that resistance training could reduce brain age by up to two years. This means strength workouts could help the brain maintain characteristics that are seen in younger people.

It Is Not Just About Muscles

For a long time, workouts were seen as a way to build muscle or lose weight. Now, experts suggest that resistance training can also support brain health in meaningful ways. Regular strength training has been linked to slowing down brain ageing, with some studies suggesting it may even reduce the brain’s biological age by a couple of years.

This means that beyond physical strength, your brain could function more efficiently, particularly in areas like memory and reasoning.

Sharper Focus And Better Memory

One of the most noticeable benefits of working out is how it improves everyday thinking. People who engage in regular strength training often report better focus, improved memory and stronger decision-making abilities.

It becomes easier to stay on track with tasks, manage distractions and process information more clearly. Over time, these small improvements can make a big difference in both personal and professional life.

What Happens Inside Your Brain

The real transformation happens beneath the surface. Exercise triggers the release of chemicals that support brain cells and strengthen the connections between them.

This helps improve neuroplasticity, which is the brain’s ability to adapt, learn and form new memories. It also supports white matter, the network that allows different parts of the brain to communicate effectively.

In simple terms, your brain becomes faster, more flexible and better at handling challenges.

A Natural Way To Reduce Brain Fog

Exercise also helps tackle inflammation in the body, which is often linked to brain fog and cognitive decline. Strength training supports anti-inflammatory processes that protect brain health over time.

This is why many people feel mentally clearer and more energized after a consistent workout routine.

You Do Not Need Intense Training

The best part is that you do not need extreme workouts to see benefits. Experts suggest that even two to three strength training sessions a week can support brain health.

Simple movements like squats, push-ups or resistance band exercises are enough to activate both your body and mind.