The winter season is upon us with its colder days and longer nights, perfect for snuggling in blankets. We may be tempted to stay bundled up for the whole season, but it is important to remain physically active throughout the whole year.
Being physically active regularly is associated with various physical health benefits such as reduced risk of cardiovascular disease, stroke, osteoporosis, hypertension, type 2 diabetes, and better blood sugar management1,2,3. On top of the physical benefits, being physically active has been associated with improved sleep quality, reduced stress, improved mood and wellbeing, and may lower the risk of cognitive decline1,4,5. Therefore, it is key to stay active year-round even in the winter season. Even in the chilliest of days, there are many ways to stay active and achieve the recommended 150 minutes of moderate intensity physical activity a week3.
Outdoor activities are still possible during the winter with the correct preparation! Make sure to be prepared for the cold by layering up with a moisture wicking base layer, like a polyester shirt, a fleece layer to keep you warm, and a waterproof layer to keep you dry6. Excellent simple activities one can do outside in the winter include:
- A brisk walk
- A light jog or run
- A hike
If outdoor activities in the cold are not for you, there are many indoor activities that can keep you moving!
There are many ways to keep yourself moving indoors that does not require expensive equipment or a gym membership. Some excellent indoor activities include:
- Yoga
- Bodyweight exercises such as squats, push-ups, and seated dips
- Aerobics exercise
- Dancing
- Walking around the house/going up stairs
- Playing with your kids or a pet
- Daily activities such as cleaning
- Walking around the grocery store aisle or the mall
- Chair exercises
Some activities may be enhanced with a workout or yoga mat, resistance bands, light dumbbells or other equipment, but choosing the right activity for you matters the most!
These are only a few suggestions on how to keep active during the winter but take the time to find hiking trails near you, workout videos on YouTube, or other physical activity guides or handouts online. Ultimately, choose the physical activities that are fit for you. Picking activities that fit your schedule, that are right for your medical conditions, and that are enjoyable is the best way to ensure you make the most of your winter season! So go out there and get moving!
References
- Reiner, M., Niermann, C., Jekauc, D., & Woll, A. (2013). Long-term health benefits of physical activity – a systematic review of longitudinal studies. BMC Public Health, 13(1). https://doi.org/10.1186/1471-2458-13-813
- Warburton, D. E. R. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
- American Diabetes Association. (2025). Weekly exercise targets. Weekly Exercise Targets | American Diabetes Association. https://diabetes.org/health-wellness/fitness/weekly-exercise-targets
- Wang, F., & Boros, S. (2019). The effect of physical activity on sleep quality: A systematic review. European Journal of Physiotherapy, 23(1), 11–18. https://doi.org/10.1080/21679169.2019.1623314
- Klaperski, S., Koch, E., Hewel, D., Schempp, A., & Müller, J. (2019). Optimizing mental health benefits of exercise: The influence of the exercise environment on acute stress levels and wellbeing. Mental Health & Prevention, 15, 200173. https://doi.org/10.1016/j.mhp.2019.200173
- American Heart Association. (2024). How to stay active in Cold Weather. www.heart.org. https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
