Healthy Indoor Habits: Staying Active When It’s Too Cold Outside

When winter temperatures drop, it can be tempting to huddle in place and put physical activity on hold. Shorter days, icy sidewalks, and cold winds often make outdoor exercise less appealing. However, staying active during the colder months is essential for maintaining strength, mobility, energy levels, and overall well-being. Thankfully, you do not need to go outside to stay healthy and active. Here are practical ways to build healthy indoor habits when it is too cold outside.

Use What You Already Have

There is no need to go out and purchase fancy equipment. Household items can double as exercise tools:

• Water bottles or canned goods for light weights
• Towels for stretching and resistance
• Chairs or countertops for balance support

Make Movement Part of Your Day

Staying active does not always mean “working out.” As you are busy with the activities of the new year, look for opportunities to move throughout your day to make movement possible. Every bit of movement helps reduce stiffness and keeps your body engaged:

• Stand and move when there are commercials on the TV
• Stretch while waiting for coffee or meals to cook
• Walk around the house while talking on the phone
• Check off a physical chore after every hour you are on the computer

Create a Simple Indoor Movement Routine

You do not need a full home gym to stay active. A small, consistent routine can be very effective. Aim for 10 minutes at a time, twice a day. Short sessions add up and are easier to maintain. Consider incorporating:

• Repeated stands from a chair
• Walking/marching in place
• Heel raises
• Following along a YouTube exercise video

Stay Motivated Indoors

It is easy to lose motivation when trying to get active. Consistency matters more than intensity.

 Keep yourself engaged by:

• Scheduling movement like an appointment
• Doing your routine with a family or friend
• Tracking how movement improves your energy and comfort

Listen to Your Body

Cold weather can increase stiffness, especially for those with arthritis or chronic pain. Warm up slowly, move within comfortable ranges, and stop if something does not feel right. Gentle movement is often more beneficial than pushing too hard.

If pain, balance issues, or past injuries make movement challenging, working with a physical therapist or personal trainer can help you stay active safely. A personalized plan ensures exercises match your needs and goals any time of the year.

Resource

1. Scott EE, Hamilton DF, Wallace RJ, Muir AY, Simpson AH. Increased risk of muscle tears below physiological temperature ranges. Bone Joint Res. 2016;5(2):61-65. doi:10.1302/2046-3758.52.2000484