Ways of Winter Wellness: Staying Active This Season
January 22, 2026 | Tags:
Winter can make you feel like curling up on the couch under a mountain of blankets. Cold weather, less daylight and accumulations of snow and ice provide plenty of excuses to keep yourself indoors. But that doesn’t mean you can’t or shouldn’t keep your body moving. While finding the motivation to get active can be a challenge, maintaining any level of activity can offer many benefits to your physical, mental and emotional health.
The importance of staying active – even in winter
Being active isn’t just about your physical health. It can help you think, feel and sleep better, and make performing daily tasks easier. Being active doesn’t have to be a strenuous workout. Even something as simple as sitting down less can put you on the right path to lowering your risk of:
- Heart disease
- Stroke
- Type 2 diabetes
- High blood pressure
- Dementia and Alzheimer's
- Complications of pregnancy
The American Heart Association recommends adults aim for 150 minutes of moderate intensity or 75 minutes of high-intensity aerobic activity each week. You can even do a combination of both. Incorporating activities like muscle strengthening also counts. Our lives are busy and scheduling in time to be active can be difficult. Remember to do whatever works with your lifestyle and set reasonable goals for yourself. Don’t be afraid to start out slow – a few minutes a day is better than no minutes.
Ways you can make the most out of being active in winter
Blistering cold temperatures can make it difficult to enjoy outdoor activities. If you enjoy spending time outside in winter, staying warm and safe are top priorities. Wear layers when the weather is tame and you plan to be out for longer periods of time, especially for activities like ice skating or sledding. If staying inside is a better option, you can still find ways to be active. Bring your fitness journey indoors by:
- Signing up for a yoga or spin class at your local gym.
- Walking laps at the mall with a friend.
- Joining a community dance class.
- Checking out an indoor pool.
- Planning a basketball game at an indoor court with friends.
If the weather is hazardous or if you don’t feel like leaving, make your home your own private workout space. You can do this with or without any necessary equipment:
- Tune in to an online workout video, like yoga or stretching.
- Clear space and dance to your favorite playlist.
- Make housework like vacuuming or cleaning an activity.
- Use a walking pad to get in your steps.
Choose exercises that work best for you. For example, isometric exercises, like wall sits and planks, are great for strength training while somatic exercises, like yoga and Pilates, focus on improving your balance.
Exercise and recovery go hand in hand
Being sedentary during winter can reduce the amount of movement your body gets daily, increasing your risk of injury when you exercise. To help avoid this, commit to a warmup before beginning any activity. Similar to starting your car before driving, a warmup prepares your body to gradually progress into your workout. It allows your heart rate to slowly increase, widens your blood vessels to receive more oxygen and increases the temperature of your muscles for better flexibility and efficiency. Take five to 10 minutes to complete a warmup, or longer if you’re planning a higher intensity workout. Start your activity at a slower pace. For example, if you’re planning to jog, walk first.
Cooling down is just as important at preventing injuries. Cooldowns slowly allow your body to adjust from your recent activity. If you’re running or jogging, reduce your pace to walking for five to 10 minutes. To reduce muscle cramping and stiffness, stretch your limbs, muscles and joints. Hold stretches for 10 to 30 seconds, remembering to breathe. Stretches should be strong but not painful.
Considering a sauna or cold plunge for your recovery? These options can reduce inflammation as well as muscle soreness, tension and stiffness. They can also improve circulation and blood flow. Check with your primary care provider (PCP) first. Cardiovascular conditions, low blood pressure and some medications can increase health risks, so it’s important to get medical clearance.
Get active today
Winter can be dreary, but you can start being active anytime – even right now! Medical Mutual is here to help. Our MedMutual Advantage® members have access to Silver Sneakers®, which offers memberships to participating gyms and virtual classes at no added cost to you. Talk to your PCP before starting any kind of exercise. Discuss what types and amounts of physical activity are right for you before making changes. Need help finding a PCP? Use our Find a Provider tool to find one in your network or call the Customer Care number listed on your member ID card.
SilverSneakers is a registered trademark of Tivity Health, Inc.