Winter Warm Up at Activate Body
Get the body going and feeling good with warm-up exercises that can be done anytime of the day – as many times as you want! Ida Fink Gundtoft meets the team warming you up this winter!
At Activate Body Noosa, movement is medicine – especially in the cooler months when it’s easy to
slow down with the season.
“In winter, the body thrives with three key elements: consistent movement, especially strength training to combat stiffness and muscle loss; mobility to keep joints healthy; and nourishing food to fuel the immune system and energy levels,” said Tom Molloy, co-founder and performance coach at Activate Body Noosa. “Warming up is essential to activate muscles, mobilise joints and mentally prepare the body for movement. It is just like a musician tunes their instrument before a performance.”
Having a daily warm-up routine is a simple, effective way to get your body moving and feeling great, any time of day, as often as you like, and Tom says that regular movement is even more important in cooler months to help boost circulation, support the immune system and ward off winter blues.
“Staying active also helps build your immune system and any other rigidity that can build up during the colder months,” he said. “The benefits of regular activity include improved strength, better mood, stronger bones, heart health and longevity.
“Essentially, movement is one of the best preventative tools we have for health. We’ve researched global best practices and adapted them for our clients, combining dynamic mobility, muscle activation, and joint preparation.
“Our warm-up sequence has been inspired by the best in the business – athletes like Serena Williams, Tom Brady, and Kelly Slater, who have stayed on top of their game beyond 40. It’s suitable for all ages and fitness levels and designed to make every workout safer and more effective.”
At a minimum, Tom recommends aiming for daily movement like walking, and try to include 2-3 strength sessions weekly with mobility work. To take it further, a personalised program from a coach can fast-track your progress and prevent injury.
This winter in Noosa brings clear, sunny days that are perfect for getting outdoors. Whether it’s a beach walk, a hike in the national park or a game of pickleball, movement not only supports your health – it also strengthens our connection to the stunning natural environment that surrounds us in this little pocket of sunshine we call ‘home’.
Open and Push
Slowly shift your body side-to-side with one leg straight and the other bent while opening the outside arm and pushing with the other.
Repeat 10 times on each side.
Starfish Squat
1 – Low squats combined with forward reaches to activate glutes and shoulders;
2 – then raise arms into a “Starfish” as you rise.
Repeat 10 times.
Shifting Overhead Reach
Slowly shift your body side-to-side with arms reaching overhead to open the side body, engaging the obliques and improving mobility.
Repeat 10 times on each side.
Split Squats with Dynamic Arms
1 – Stationary lunges with rotational movement across the body;
2 – then reaching up with an overhead stretch as you extend your legs — engaging the core and improving spinal mobility.
Repeat 10 times, then swap legs and repeat.
Rock Around the Clock
Legs shoulder-width apart. Circle your hips like you’re moving around a clock face to activate hips and legs.
5 times in each direction.
Single Leg Hinge
Stand tall and hinge at the hips while lifting one leg straight behind you, keeping your back flat and arms reaching forward or to the side for balance. Great for glute activation, hamstring stretch, and balance.
Repeat 5 times on each leg.
