How to Stay Active When It's Cold Outside

Indoor workouts, smart layering and motivation tricks to keep moving all winter.

Editorial TeamNovember 4, 20261 min read

It's easy to move less when it's dark and cold. Staying active helps your mood, sleep and energy through the winter months.

Exercising outdoors

Dress in layers: a moisture-wicking base, a warm middle layer and a windproof outer layer.
Cover hands, ears and head.
Warm up indoors for a few minutes first.
Be visible with bright or reflective clothing in the dark.
Watch for ice and choose safe routes.

Indoor ideas

Follow free online workout or yoga videos
Bodyweight circuits: squats, lunges, push-ups, planks
Dance to your favourite music
Climb the stairs a few extra times
Join a gym class or indoor pool

Easy 10-minute routineDo 40 seconds each of squats, wall push-ups, marching on the spot, lunges and a plank, with 20 seconds rest. Repeat twice.

Stay motivated

Schedule workouts like appointments.
Exercise with a friend.
Set small goals, like a daily step target.
Lay out workout clothes the night before.

Stay safe

If you have a heart or lung condition, or haven't exercised in a long time, check with your doctor before starting. Stop if you feel chest pain, dizziness or unusual breathlessness.