Winter often invites slower mornings, cozy evenings, and extra rest—and that’s not a bad thing. But colder weather, shorter days, and disrupted routines can make movement feel harder to prioritize.
Staying active during the winter doesn’t mean pushing through exhaustion or forcing yourself into intense workouts. It means finding simple, supportive ways to keep your body moving—in ways that feel good for your nervous system, joints, and energy levels.
1. Shift Your Mindset: Movement Over “Exercise”
If winter workouts feel overwhelming, start by redefining what counts as movement. Gentle, consistent movement supports circulation, joint mobility, mood, and nervous system regulation—even when it’s not high intensity.
Movement can look like:
Stretching while your coffee brews
A short walk during daylight hours
Gentle yoga or mobility work at home
Taking the stairs instead of the elevator
Small moments add up.
2. Embrace Shorter, More Frequent Movement
Winter is not always the season for long workouts—and that’s okay. Try breaking movement into shorter chunks throughout the day.
Even 5–10 minutes of movement can:
Reduce stiffness and aches
Improve circulation
Support energy and focus
Help regulate your nervous system
Set a timer to stand, stretch, or walk every couple of hours, especially if you’re sitting for long periods.
3. Keep Your Body Warm to Stay Comfortable
Cold muscles are more likely to feel stiff or achy. Before moving, take a few minutes to warm up your body.
Helpful tips:
Wear layers and warm socks
Start with slow, gentle movements
Focus on breath to help relax tension
Try movement indoors before heading outside
A warm body moves more comfortably and safely.
4. Find Indoor Movement You Enjoy
When outdoor walks feel less appealing, having indoor options makes staying active more accessible.
Some winter-friendly ideas include:
Hot yoga
Pilates classes
Bodyweight or resistance band exercises at home
Mobility or stretching routines at home
Dancing to your favorite playlist
Walking on a walking pad or treadmill
5. Prioritize Posture and Mobility
Winter often means more time sitting—whether working, driving, or relaxing indoors. Adding mobility work can help counteract stiffness, especially in the neck, shoulders, hips, and low back.
Focus on:
Gentle spinal movement
Hip openers and pelvic mobility
Neck and shoulder stretches
Breath-led movement
These areas are especially important during pregnancy and postpartum as your body continues to adapt and recover.
6. Use Movement to Support Your Nervous System
Movement isn’t just about muscles—it’s a powerful tool for regulating your nervous system. Gentle, intentional movement paired with breath can help shift your body out of stress mode and into rest and repair.
Slow, mindful practices such as walking, yoga, or stretching can:
Reduce stress hormones
Improve sleep
Support emotional regulation
Increase body awareness
Listen to your body’s cues and allow movement to feel calming rather than demanding.
7. Be Kind to Yourself This Season
Winter is a natural time to slow down. Energy levels may change, and that doesn’t mean you’re doing anything wrong.
Consistency doesn’t mean perfection. It means choosing movement that feels supportive on most days—and allowing rest when your body needs it.
A Gentle Reminder
Movement during the winter doesn’t need to look the same as it does in warmer months. When you honor your body’s needs, movement becomes something that supports you—not another thing on your to-do list.
If you’re unsure what types of movement are best for your body—especially during pregnancy or postpartum—chiropractic care, gentle mobility work, and nervous system support can help guide you.
Take care,
Dr. Gina