Staying Active in Winter: Exercise Tips for Mental and Physical Wellbeing

When winter arrives, staying active can feel like a challenge with colder weather, shorter days, and the allure of staying cosy indoors may make physical activity seem less inviting. However, movement is essential for both mental and physical wellbeing, especially in the winter months when seasonal blues and decreased energy can become more common.

This blog post will share some practical exercise tips to help you stay active, lift your mood, and maintain your health through winter.

Embrace the Outdoors Safely

Winter doesn’t have to mean avoiding the outdoors. Fresh air and sunlight, even in colder months, can improve your mood, provide a dose of vitamin D, and offer the restorative benefits of nature. Outdoor activities such as brisk walking, hiking, or running can be invigorating, helping to combat the effects of Seasonal Affective Disorder (SAD) and boosting your overall sense of wellbeing.

Tips for Staying Active Outdoors:

  • Dress in layers - Wear moisture-wicking base layers, an insulating middle layer, and a weather-resistant outer layer. This helps regulate your temperature and keeps you dry.

  • Choose the right footwear - Look for shoes with good traction to avoid slipping on wet or icy surfaces. Make sure they’re waterproof.

  • Warm-up indoors first - Warming up indoors can help prepare your muscles and prevent injury in the cold.

  • Set a routine for daylight - If possible, schedule your outdoor activities during daylight hours to maximise your exposure to natural light and boost your mood.

Cartoon image of two people dressed in winter clothes with their hoods up with a hot drink in their hands.

Create a Home Workout Space

Not every day will be ideal for going outdoors, so having an indoor exercise option is helpful. Whether it’s a designated corner in your living room or a spare room, creating a workout space at home can make it easier to exercise even when the weather doesn’t cooperate.

Tips for Home Workouts:

  • Invest in basic equipment - Consider getting equipment such as resistance bands, dumbbells, or a yoga mat, which don’t take up much space but provide a versatile range of workouts.

  • Use online workout classes - Many online classes offer guidance, structure, and variety. Apps and video platforms provide everything from strength training to yoga, allowing you to keep your workout fresh and tailored to your goals.

  • Establish a routine - Setting specific times for your home workouts can help you stick to the habit, so it becomes part of your winter routine rather than an occasional activity.

Cartoon image of a person working out at home. They're squatting on a yoga mat with a resistance band around their ankles. There are two dumbbells on the floor in front of them and a plant.

Incorporate Movement into Your Day

Exercise doesn’t have to be limited to dedicated workout sessions, movement throughout the day is also beneficial for health and mental clarity. Winter often involves spending more time indoors, so find ways to incorporate smaller activities to break up periods of sitting and stay energised.

Tips for Adding Daily Movement:

  • Invest in basic equipment - Consider getting equipment such as resistance bands, dumbbells, or a yoga mat, which don’t take up much space but provide a versatile range of workouts.

  • Use online workout classes - Many online classes offer guidance, structure, and variety. Apps and video platforms provide everything from strength training to yoga, allowing you to keep your workout fresh and tailored to your goals.

  • Establish a routine - Setting specific times for your home workouts can help you stick to the habit, so it becomes part of your winter routine rather than an occasional activity.

Cartoon image of a laptop showing a person doing yoga, 2 dumbbells, a plant and rolled up yoga mat.

Practice Gentle, Mind-Body Exercises

Winter is an ideal time to focus on gentle, mindful exercise practices such as yoga, tai chi, and Pilates. These exercises improve flexibility, relieve stress, and enhance your mind-body connection, which can be particularly beneficial for mental health during colder months. These practices are also low-impact, making them accessible for people of all fitness levels.

Tips for Mind-Body Exercise:

  • Set a relaxing atmosphere - Use calming music, dim lighting, or aromatherapy to create a soothing environment for your practise.

  • Focus on breathing techniques - Mindful breathing is central to these exercises, reducing stress and improving focus.

  • Use guided sessions - Many online videos and apps guide you though practices suitable for beginners or more advanced practitioners, allowing you to grow and progress.

Cartoon image of a person sat with their legs crossed, they have one arm out to the side and the other above their head. They are looking up and to their arm.

Prioritise Mental Health Benefits of Exercise

Physical activity is known to improve mood by releasing endorphins, improving sleep, and reducing symptoms of anxiety and depression. During winter, when mental health challenges can arise, focusing on these benefits can make exercise feel rewarding and worth the effort.

Tips for Mental Wellbeing-Driven Goals

  • Set mindful intentions for each workout - Rather than focusing solely on physical goals, set intentions like “I want to feel energised” or “I want to reduce stress.”

  • Keep track of how you feel post-exercise - Journaling about your mood before and after workouts can help you notice the positive effects of exercise on your mental state, providing motivation to continue.

  • Combine exercise with mental health practices - Consider pairing your workouts with meditation or gratitude journaling to further enhance your mental wellness.

Cartoon image of a journal with 'journal' written on the cover and a pen to the side.

Stay Hydrated and Nourished

It is easy to overlook hydration and nutrition in winter, but they’re essential for maintaining energy levels and supporting an active lifestyle. Cold weather can suppress thirst, and heavy comfort foods may leave you feeling sluggish. Aim to fuel your body with balanced meals and stay hydrated to support your energy, immunity, and overall health.

Tips for Winter Nutrition and Hydration:

  • Drink warm beverages - Herbal teas or warm water with lemon can help keep you hydrated while providing a comforting winter vibe.

  • focus on whole foods - Nutrient-dense foods like leafy greens, citrus fruits, and root vegetables can support your immune system and energy levels.

  • Eat enough protein and healthy fats - Protein and healthy fats can help you feel satisfied, sustain your energy, and prevent cravings that may arise from winter-induced sluggishness.

Cartoon image of a person drinking out of a water bottle.

Conclusion

Staying active during winter doesn’t require an extreme workout plan. Instead, focus on sustainable, enjoyable forms of movement that keep your body healthy and support your mental wellbeing. Whether it’s embracing outdoor adventures, creating a home workout sanctuary, or integrating gentle exercises into your day, staying active can uplift your mood, boost your energy, and make winter feel a little brighter.