7 Ways to Stay Active When It’s Cold Outside

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When temperatures drop and daylight disappears early, staying active can feel like a challenge. But regular movement remains just as important in winter as it is during warmer months, supporting heart health, mental well-being, immune function and energy levels. The good news? You don’t need perfect weather or a gym membership to keep moving. With a little creativity, winter can be a great time to build healthy habits that last all year.

Here are seven realistic, evidence-backed ways to stay active when it’s cold outside.

1. Turn Your Home Into a Workout Space

You don’t need fancy equipment to stay active indoors. Bodyweight exercises like squats, lunges, push-ups, planks and chair exercises can build strength and improve balance. Even short bouts of movement count. Research shows that breaking exercise into smaller sessions throughout the day still provides health benefits.

Try setting a timer for 10 minutes, two or three times a day, and focusing on different muscle groups. Yoga mats, resistance bands or light dumbbells can add variety without taking up much space.

2. Embrace Walking — Even Indoors

Walking remains one of the most accessible and effective forms of physical activity. If icy sidewalks or frigid air make outdoor walks unappealing, indoor options can fill the gap. Malls, community centers and even large grocery stores offer safe, climate-controlled environments for walking.

Studies show that brisk walking improves cardiovascular health, reduces stress, and supports longevity. Aim for consistency rather than distance. Even 15 to 20 minutes a day adds up.

3. Try Online or App-Based Workouts

Virtual fitness options exploded in popularity, and for good reason. From low-impact cardio and strength training to yoga, Pilates and dance, there’s something for nearly every fitness level. Many programs allow you to choose workouts by time, intensity or mobility needs.

Research suggests that guided home workouts can improve adherence to exercise routines, especially when convenience is a factor. The key is finding formats you genuinely enjoy.

4. Make Chores Count as Movement

Household chores are often overlooked as physical activity, but they absolutely count. Activities like vacuuming, shoveling light snow, carrying laundry or deep cleaning elevate heart rate and engage muscles.

According to the Mayo Clinic, everyday activities contribute to overall physical activity goals and can improve strength and flexibility over time. Turn on music, move with purpose and think of chores as functional fitness.

5. Bundle Up and Go Outside — Safely

Cold weather doesn’t have to mean staying indoors all winter. With proper layering, hats, gloves and footwear with good traction, outdoor activity can be both safe and enjoyable. Walking, hiking, snowshoeing or even light jogging in winter conditions can boost mood and energy levels.

Spending time outdoors has been linked to lower stress and improved mental health, even during colder months. Just be mindful of extreme temperatures and adjust duration accordingly.

6. Focus on Strength and Balance

Winter is an ideal time to build strength and stability, especially for older adults or anyone concerned about fall risk. Strength training supports bone density, joint health and metabolism, while balance exercises improve coordination.

The National Institute on Aging recommends simple balance and strength routines, performed several times per week. These exercises can be done safely at home with minimal equipment.

7. Create a Routine — and Lower the Bar

One of the biggest barriers to winter activity is motivation. Shorter days and colder weather can affect mood and energy, making all-or-nothing thinking tempting. Instead, focus on routine over intensity.

Even small amounts of movement can improve mood and reduce symptoms of seasonal affective disorder (SAD). On tough days, a gentle stretch or five-minute walk may be enough.

Staying active in winter doesn’t require perfection, expensive gear or long workouts. By shifting expectations and finding indoor-friendly and weather-appropriate options, movement can remain a regular part of daily life — even when it’s cold outside. The goal isn’t to do more; it’s to keep going.