When the leaves (and temperatures) start to drop, it’s easy to picture a winter full of cozy fires, comfort foods, and holiday movie marathons. But eating more and moving less can add up—sometimes leading to habits and health changes that stick around long after winter ends.
Why it’s important to keep active
Regular exercise supports heart, brain, and bone health and can help reduce the risk of certain cancers and diseases linked to a sedentary lifestyle.
“Exercise doesn’t have to be long or intense to make a difference,” says Michael Gallant, clinical programs manager at Carilion Wellness. “If you’re not very active right now, even 5 – 10 minutes of daily movement is enough to start feeling the benefits.”
But for long-term health, Michael recommends working toward the Physical Activity Guidelines for Americans:
- Kids: 60 minutes of physical activity each day
- Adults: 150 minutes per week of moderate-intensity aerobic activity (cardio) plus muscle-strengthening activity at least twice a week
Winter-friendly activity ideas
Staying active can be tough, especially when it’s cold outside. Here are simple ways to keep moving:
Kids
Kids usually follow their parents’ or caregivers’ lead. If you’re active, they’ll want to be, too.
- Dance parties: Turn up the music and see who can make the silliest moves
- Obstacle courses: Create one with pillows, blankets, and imaginary hazards
- Indoor play spots: Places like trampoline parks or indoor ice rinks keep kids moving
- Active video games: Many games encourage jumping, stepping, or dancing
Working Adults
It’s tough to stay active when the sun isn’t up for much of your workday. Michael recommends finding a coworker to help keep each other motivated.
- Take the stairs: Skip the elevator, or climb stairs Rocky-style for a quick workout
- Walk more: Park farther away or take a short walk around your building during the day
- Join a gym: Places like Carilion Wellness have hours that fit before- or after-work schedules
- Move at your desk: Try jogging in place, jumping jacks, or simple stretch breaks
Seniors
Staying active helps maintain strength, balance, and mobility with age.
- Learn something new: Join community arts, fitness, or dance classes
- Walk indoors or out: Bundle up for an outdoor stroll or walk laps at the mall
- Stretch it out: Check out a yoga or gentle movement class (we offer some for free!)
- Volunteer: Moving around while helping others—like stocking shelves at a food pantry or playing with animals at a shelter—benefits both body and mind
Don’t skip the outdoors
Spending too little time outside in winter can lead to low vitamin D, which is linked to osteoporosis and may contribute to seasonal affective disorder. Even a short bundled-up walk can help boost your levels and your mood.
Whether you stay indoors or brave the cold, the important thing is to keep moving! Looking to start your fitness journey? Visit CarilionWellness.com to learn more.
