How to stay active in the winter

As cold weather fills the air, it can be tempting to cozy up on the couch and watch your favorite shows. And while self-care is an essential part of staying healthy, hibernating indoors can make it difficult to stay active in the winter.

Maintaining an active lifestyle is not only beneficial for your physical health but also for your overall well-being. We’re exploring the importance of regular exercise during the winter, providing tips for staying physically active in winter, and discussing ways to keep yourself and your family healthy during the colder months.

Is it good to stay active in winter?

When you think of winter, you probably think about slowing down and cozying up indoors. But staying active during this season offers many benefits for both your physical and mental health. Here’s a look at just some of the reasons why it’s important to maintain your movement goals, even when winter weather hits.

1. Physical health benefits

• Cardiovascular health: Regular physical activity helps maintain heart health by improving circulation and reducing the risk of cardiovascular diseases.
• Weight management: Winter is notorious for comfort foods, and staying active helps manage weight by burning calories and promoting a healthy metabolism.
• Immune system boost: Exercise contributes to a robust immune system, helping your body better fight off winter illnesses.

2. Mental well-being

• Mood enhancement: Physical activity triggers the release of endorphins, the body's natural mood lifters, promoting a positive mindset.
• Combat Seasonal Affective Disorder (SAD): Exposure to natural light during outdoor activities can help alleviate symptoms of Seasonal Affective Disorder.
• Stress Reduction: Exercise is a powerful stress reliever, helping to reduce anxiety and improve overall mental well-being.

3. Social connection

• Winter sports and activities: Engaging in winter sports or group activities provides an opportunity to connect with others, fostering a sense of community.
• Accountability: Partnering with a friend for winter workouts creates accountability, making it more likely that you'll stick to your fitness routine.

How to stay active in winter at home

While the chill outside may be daunting, there are plenty of easy ways to stay active in winter from the comfort of your own home. Online platforms offer a variety of workout classes, from yoga to high-intensity interval training (HIIT). You can also incorporate bodyweight exercises like squats, lunges, and push-ups into your routine — no fancy equipment needed.

If you’re struggling to motivate yourself for a more traditional workout, get creative. Put on your favorite tunes and dance to get your heart rate up. Or explore interactive video games that encourage movement, turning screen time into an active pursuit.

Should you injure yourself during winter activities or find yourself under the weather, you'll want to visit a medical provider as soon as possible. CareNow® has qualified physicians at each of the 225 locations throughout the country.

Find a CareNow^® location near you.

How to stay active in winter

Embracing the winter chill and finding joy in outdoor activities can make the season more enjoyable and keep you moving.

Winter sports

Hit the slopes for a day of skiing or snowboarding. These activities offer a full-body workout and are great for cardiovascular health. Ice skating is another fun way to enhance balance and coordination while burning calories. If you’re looking for a fun way to explore snowy landscapes, grab a pair of snowshoes for a low-impact activity that engages various muscle groups.

Winter hiking and walking

Many hiking trails remain open during winter. Bundle up, grab sturdy boots, and explore the serene winter landscapes. If nature trails are limited, opt for brisk urban walks. The cold air can be refreshing and vitamin D is key to a good immune system during the winter — plus, you'll still reap the benefits of movement. If you have a furry friend, take advantage of the season to go on scenic winter walks together.

Seasonal chores and activities

While it may not be the most glamorous activity, shoveling snow is an excellent full-body workout that can burn a significant number of calories. If you have a garden, engage in winter gardening activities like pruning or planning for the spring. It keeps you active and connects you with nature. Or, grab your kids and build a snowman or fort. It's a playful way to stay active and enjoy the winter wonderland.

How to say healthy in winter

As you embark on your winter fitness journey, prioritizing health and safety is crucial. By following a few simple tips, you can safely maintain your physical and mental health, even during the cold weather months.

Winter sports safety

Proper gear: Invest in quality winter sports gear, including helmets, gloves, and appropriate footwear, to ensure safety during winter activities like skiing and snowboarding.

Warm-up exercises: Before hitting the slopes or the ice, perform thorough warm-up exercises to prepare your muscles for the physical demands of winter sports.

Know your limits: Be mindful of your skill level and don't push yourself too hard. Knowing your limits helps prevent injuries.

Preventing winter sports injuries

Strengthen core muscles: A strong core provides stability and can help prevent injuries during winter sports. Include core-strengthening exercises in your routine.

Balance training: Enhance balance and coordination through specific exercises. This can be especially beneficial for activities like ice skating and snowboarding.

Listen to your body: Pay attention to any signs of fatigue or discomfort. Taking breaks and staying hydrated are crucial for injury prevention.

Cold-Weather Safety Tips

Layer up: Dress in layers to regulate body temperature. This helps prevent overheating during physical activity.

Stay hydrated: Cold weather can be deceptive, and you may not feel as thirsty. Hydration is just as important in winter as it is in summer.

Protect your skin: Use sunscreen and moisturize to protect your skin from the drying effects of cold air and wind.

Winter offers a unique opportunity to stay active and embrace a season of movement. Whether you choose to engage in winter sports, explore snowy trails, or simply dance in the warmth of your home, the importance of staying active in winter is key to maintaining physical and mental well-being. 

By following the tips provided for both indoor and outdoor activities, and paying attention to health and safety precautions, you can make the most of the winter season while keeping your body and mind in top shape.

If you have questions about how to stay healthy during the winter or find yourself in need of urgent care during a winter activity, click here to find the CareNow® clinic nearest you. We have more than 225 locations throughout the country, each open after hours and on the weekends.

We’re also proud to share that we’ve been deemed an Accredited Urgent Care Center by the Urgent Care Association (UCA), a title that showcases our commitment to our patients’ care.