One of the best ways to adapt your training in winter? Keep your blood moving.
Reduced blood flow in chilly weather can leave you feeling stiff, sluggish and more prone to injuries. Not to mention, it can drain your energy and make just getting to the gym or dojo feel like a monumental task.
Our latest blog dives into practical, TCM-inspired tips to boost circulation during the cold months so you can keep up this winter. From herbal teas and warming foods to powerful liniments like Ancestor’s Advanced Dit Da Jow, this guide will help you keep your blood (and Qi!) flowing all season long.
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If your usual workout feels harder in winter, you’re not imagining it. Cold weather affects your circulation and flexibility, so your body needs a little extra TLC to keep moving. Here’s how to adapt, according to TCM.
Start every workout with a longer, gentler warm-up. Think slow stretches or light movement to get your muscles warmed and your blood circulating. Bonus points if you pair this with a hot drink like ginger tea beforehand to heat things up from the inside out.
Winter is the yin season, which means your body benefits from slowing down. Replace some high-impact workouts or heavy martial arts training with a gentler approach; yoga, Tai Chi or Qi Gong are all great choices to keep your energy moving without overexertion.
Practice specific breathing techniques, like "fire breath" or kapalabhati (short, forceful exhales through the nose), to generate internal warmth before heading outdoors or starting a workout. This also stimulates Qi movement.
Align your training schedule with the TCM principle of following natural rhythms. Morning workouts help energize and warm the body when it’s coldest, while evening sessions can be more restorative and focused on flexibility.
Winter corresponds to the Kidneys in TCM. Include exercises like gentle squats or kidney-area massage to support this organ system. Protect the lower back from drafts and cold to preserve your energy reserves.
Adjusting your training to winter’s temperatures, energy, and pace can be a challenge. If you find yourself feeling stiff, sore or fatigued, these acupressure points go a long way in keeping you loose and energized. Here are three easy-to-find points to try:
Located on the outer lower leg, about four fingers below the kneecap and one finger width to the side of the shinbone.
Zu San Li is a powerful point for boosting energy, improving circulation and supporting overall vitality. Known as the "Leg Three Miles," it’s said to provide the stamina needed to walk another three miles when stimulated. Gently press this point with your thumb for 1-2 minutes on each leg before or after your workout to boost endurance and recovery.
Located at the top of the head, in the center of the crown where lines drawn from the ears and nose would meet.
Bai Hui is an essential point for promoting circulation, easing tension and uplifting your energy. It’s especially useful in winter for combating the heaviness and sluggishness that cold weather can bring. Apply light pressure or a gentle circular massage to this point for 30 seconds to 1 minute to invigorate your Qi and bring warmth to your entire body.
Located on the sole of the foot, in the depression just below the ball of the foot.
Yong Quan is the first point on the Kidney meridian and plays a critical role in grounding and replenishing your body’s energy. In winter, when cold can sap vitality, this point helps restore balance and combat fatigue. Massage this point daily, particularly after exercise or a long day, to stabilize your energy and improve circulation from the ground up.
When the cold slows you down, these TCM-inspired products become your ultimate allies.
Ancestor’s Advanced Dit Da Jow
This powerful liniment is your go-to for winter muscle care. Packed with circulation-enhancing herbs, it’s perfect for massaging into tight muscles and achy joints – especially if you have old injuries, degenerative issues or chronic pain in these areas. Use it pre- or post-workout to relieve stiffness, prevent injuries and warm up your body for peak performance.
Flexibility Liniment + Flexibili-Tea
Overcome stiff, restricted movements with Flexibility liniment and Flexibili-Tea. These herbal tonic blends support circulation, eases joint discomfort and keeps your tendons and ligaments limber – even on winter’s coldest days.
Pro Tip: Sip this warming tea before or after a workout to encourage movement and recovery, and apply the liniment to target joints that need some TLC both before and after your training.
This hearty, nourishing soup is perfect for winter training. Why? It combines protein-packed lean beef with circulation-supporting ingredients like ginger, garlic and tomato.
This dish not only warms you up but also promotes recovery, flexibility and energy during the colder months. Try adding cinnamon sticks or dried ginger (gan jiang) for even more warm and circulation support.
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Kate Downes is a Chinese medicine practitioner (MSAOM, NCCAOM, Dipl.OM) and wellness writer. Through her educational content for Plum Dragon Herbs, Kate hopes to help others gain a better understanding of the wonders of Chinese herbal medicine so they can be empowered in their own quest for natural, vibrant health.
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