The holidays are gone, but for many of us, the extra pounds from family, friends and workplace gatherings tend to linger. Add in winter’s shorter days, colder mornings, earlier sunsets and the temptation to hibernate, and movement can quickly feel optional.
Winter has a way of slowing everything down. But over the years, I’ve learned something important: Winter doesn’t have to be a season of stillness. Instead, it can be a season of intentional movement. Staying active during the colder months isn’t about perfection or intense workouts; it’s about finding ways to move your body that feel good, sustainable and even joyful.
Movement starts with mindset. Remind yourself daily that getting in some movement is the goal. That movement may look different depending on the weather, your energy level or schedule, but consistency matters more than intensity. Releasing the pressure to “do it all” allows you to simply do something, and that shift alone can keep you moving forward.
On days when the sun is out and the air feels crisp, seize the opportunity to get outdoors. Hiking and walking can clear your head and reconnect you with nature, even in winter. Walking your dog is always a good time to get in exercise for both you and your pet. It gives you both fresh air and involvement in the world around you, even when most of us would rather stay wrapped up inside with a blanket in a cozy recliner. Some days it can be a quick walk around the block; other days it might turn into a longer stroll. Either way, it counts.
When you make the decision to stay indoors, it’s important to mix things up. Use exercise videos for guided workouts and strengthening exercises at home, especially on days when leaving the house feels like a lot. Ride your exercise bike while listening to your favorite music, tune into a podcast or even play Mahjong on your phone. Actions like these turn what could feel like a chore into something enjoyable.
And yes, cleaning absolutely counts as exercise too. Vacuuming, mopping and tidying up get your heart rate up and your space fresh and clean.
Also make time for the gym when you can. Some days it’s about lifting weights or using machines; other days, it’s just showing up and moving your body. Learn to honor both.
Dancing should be another non-negotiable for us all. Dance while cooking, while cleaning and sometimes just because a good song comes on. Movement doesn’t have to be formal or structured to be effective. It just has to be intentional.
For those of us who work remotely, remember to break up long stretches of sitting. Take short movement breaks every 90 minutes, including stretching, walking around or doing a few simple exercises. Use a desk that elevates, allowing you to alternate between sitting and standing throughout the workday. Those small shifts may seem minor, but they make a noticeable difference in how your body feels by the end of the day. Movement during the workday isn’t a luxury, it’s self-care.
Another important part of a winter reset is grace. Some days move more, some days less. Learn not to shame yourself on low-energy days. Rest is part of wellness, too. Listening to your body helps you stay consistent long-term, rather than burning out or quitting altogether.
Community and accountability plays a huge role in keeping us motivated. This writer is part of an accountability group called Keeping It Moving (K.I.M.). Along with a couple of friends (Charlotte and Donna), we check in, encourage one another and celebrate the small wins. Knowing someone else is rooting for you and moving alongside you can be incredibly powerful and motivating. I’m also planning to join a virtual fitness group this winter, because sometimes shared goals and collective energy are exactly what we need to stay consistent.
The biggest takeaway for winter wellness is this: Movement doesn’t have to look one specific way. It can be hiking, home workouts, gym sessions, dancing in the kitchen, walking the dog or simply standing up and stretching during the workday. What matters most is showing up for your body daily, with compassion and creativity.
Find what works for you this winter. Bundle up and step outside when you can. Turn on a video. Dance to your favorite song. Take movement breaks. Invite a friend to be your accountability partner. Winter may be cold, but your commitment to moving your body can keep you energized, grounded and inspired all season long.