Experts advise continuing exercise during winter to avoid health declines, citing benefits for mood, metabolism, and immune function.
Reframing Winter Exercise
View exercise as health maintenance, not weight loss. Dr. Shelley Keating of the University of Queensland encourages this shift in perspective to stay motivated.
Winter health risks include weight gain, insulin resistance, and increases in cholesterol and blood pressure, notes exercise physiologist Cam McDonald.
Exercise benefits are broad: improved glucose regulation, a better cholesterol profile, lower blood pressure, and a stronger immune system.
A critical warning: Avoiding exercise in winter may accelerate fitness loss faster than it would in other seasons.
Practical Strategies for Staying Active
Exercise snacking: Break activity into short 10–15 minute sessions throughout the day. Try squats, climbing stairs, or quick bodyweight circuits.
Timing matters: Choose times when you feel strongest. For many people, physical performance peaks from 11am onward.
Indoor options: Home workouts or gym sessions work well. Bring any portable equipment indoors to remove weather barriers.
Social activity: Join group classes or exercise with a partner. Consistency improves dramatically with a social commitment.
Reduce barriers: Prepare clothes and gear the night before. Pre-book your sessions so they are locked in.
Adjust expectations: Lower training frequency or intensity during winter. Focus on movement rather than chasing personal records.
Enjoyment is key: Choose sustainable activities you genuinely like—dancing, hiking, or the gym—for long-term adherence.
Expert Voices
Dr. Keating: "The benefits of exercise are so profound, try and really think of it in that way. Even just the impact on mood during winter, it can make you feel so invigorated."
Cam McDonald: "Winter is a really good time to double down rather than to take the foot off the gas."
Personal trainer Erin Wait: "The number one thing is community … you're essentially showing up for others."