In the winter, I often notice my mental health getting worse as I begin to suffer the winter blues. I might feel more anxious, depressed, irritable, tired, or start dealing with more stress and fall into bad habits. I’m not the only one who feels this way. Research shows that about 40% of people in the US feel a drop in their mood during winter, and 66% say their behavior changes.
In summer, I stay active with beach days and ice cream walks. Plus, the weather means it is easier to get out of bed. Winter is different—cold and rain make outdoor activities less appealing. To combat the winter blues, I plan fun indoor activities for bad weather. This keeps me motivated and has made winter more enjoyable!
Understanding the winter blues
During winter, many of us lose motivation to exercise for several reasons. The shorter days and less sunlight mean we get less vitamin D, which can make us feel tired. Many people also feel generally sleepier in winter, leading to even lower energy levels.
Seasonal mood changes can make it hard to feel motivated to get up and be active. Many people, especially women, feel the winter blues coming on as the weather turns colder. Some might even face mental health issues like seasonal affective disorder (SAD), where they feel depressed in the colder months.
Fight the winter blues by staying active
The thought of leaving my cozy bed to exercise outside in the winter makes me shiver. Still, knowing the benefits of working out in the cold might be just what I need to put on my workout clothes and start moving instead of hitting the snooze button.
Some studies show that working out in winter can boost your immune system, which might lead to fewer colds and coughs when it’s cold outside.
Exercise is also beneficial for mental health. Studies show it can help reduce depression by raising endorphin levels in the brain, which improves mood. Outdoor activities can also increase vitamin D levels, which are linked to better mental health.
Indoor exercises and tips to beat the winter blues 
Start Your Day With A Short Indoor Activity
When I wake up, I like to spend the first 10 minutes of my day stretching and doing some light yoga exercises. This helps me feel more motivated and lets my body know that it’s time to get moving. Doing these simple routines every day for just 10 minutes can boost my flexibility and strength and ease tension in my shoulders and back.
Use Household Items as Weights
When I go to the gym, I have access to machines and weights that make my workouts more intense. But I can still get a great workout at home without weights. I use bodyweight exercises like pushups, squats, burpees, planks, crunches, and sit-ups. If I want to add some weight, I can use resistance bands or tinned goods.
Stay Active While Watching TV or Working
My mother had a rule for herself that she could only watch TV if she was on her exercise bike. Another idea is to invest in a standing desk if you work from home and pop a small walking treadmill at your feet for working hours.
Do An Activity You Really Like
Find ways to move that you actually like! There’s no one exercise you must do. For example, I love dancing, so if I can’t get out to a class, I’ll pop on some music and have a little dance at home.
Check Out Classes Online
I’ve started watching workout videos online, and they’ve shown me cool new ways to stay active and healthy. Try making a playlist of workout favorites for easy access when you have a spare 10-15 mins.
Dress For It
If I stay in pajamas, I just don’t feel motivated. So, I get up and put on my workout clothes as if it’s a normal day. My top tip is to wear sneakers. It might sound odd, but it really works. Putting on sneakers tells my brain it’s time to be active. With them on, I’m less likely to lounge on the couch.
Cleaning Counts!
Staying active isn’t just about formal exercise. When I’m stuck indoors, I use the time to get stuff done around the house, which keeps me moving and burning calories. For example, doing a deep clean of my home or putting together furniture takes physical effort and helps me feel productive, too.
Outdoor activities to enjoy in the cold
When I choose to work out outside in the cooler months, the next step is picking what kind of activity to do. I prefer exercises that keep me moving all the time because they help me stay warm.
I think brisk walking or jogging are awesome options. I also find that interval training with shorter breaks can be really effective. Even simple daily things, like walking a dog, raking leaves, or washing the car, can count as exercise. But, if you are a bit more adventurous, there are plenty of fun winter activities that also can be a great way to have an active day! Here are some of my top suggestions. I like to plan at least one of these a week with people so I have something to look forward to and time to socialize while also staying fit.
- Winter hiking offers a peaceful experience with fresh air, no summer crowds, and quiet landscapes; stay warm with layers, wear insulated boots, and bring water. Snow or no snow, it’s a great way to see unique landscapes and stay fit! If there is snow and it is too deep for hiking boots, use snowshoes! They let you walk over the snow without sinking, and it’s a fun activity for kids.
- I love sledding in winter using a runner sled, saucer, or cardboard, enjoying the simple joy and exercise as I zoom down and climb back up the hill.
- If you live near a ski slope, join friends for skiing, even if you are not great at it. It’s a leg workout comparable to an intense gym leg day!
- In 2021, my neighborhood held a snowman-building competition at a local park, which was a fun physical activity with themed creations like Halloween snowmen or Santa’s Workshop.
- Snow or no snow, you can enjoy winter wildlife watching by exploring rivers, ponds, wildlife refuges, and forests at various times of the day, with a camera ready to capture the animals that don’t migrate or hibernate.
- Enjoy a snowball fight in winter for fun and great cardio at any age!
- Relax and warm up by visiting natural hot springs that may require a hike to get to.
- Attend a winter market or carnival and enjoy wandering around and admiring ice carving contests, parades, delicious food, and unique crafts.
- A photography walk is a great way to capture stunning photos for Instagram while getting your steps in. Enjoy unique winter landscapes and spend hours on photoshoots with family or friends.
- Embrace the cold with a game of hockey, either field if you live somewhere warm or ice hockey. Utilize outdoor rinks available in many towns or set up a rink in your own yard if space allows.
- Winter Orienteering: A popular sport in Europe, now gaining traction in the US, is winter orienteering. Race through a course, hitting checkpoints. Check Orienteering USA for clubs and tips.
- Attend ice sculpting competitions or learn to sculpt it yourself for a workout. Ask contest participants for tips, find local classes online, or watch YouTube for basic skills.
- Of course, ice skating! It is a popular winter activity for all ages. If you live in one of the warmer states, you can skate on a frozen body of water or visit an ice rink.
- Discover herbs, nuts, and berries by trying out winter foraging! Use a guidebook and consult experts to begin safely.
So, my winter challenge to you. To counter the winter blues, try to pick one of the outdoor activities on the list to do each week over winter. That is at least a few hours a week of exercise disguised as a fun activity! On other days, head outside to exercise if the weather permits; otherwise, get moving inside with tips from the indoor activities list. And most of all, have fun!
FAQs
Do you lose more weight in winter?
Winter isn’t the ideal season for expecting weight loss. In colder weather, the body tends to store more calories, and people crave high-calorie foods.
Does hot water burn belly fat?Â
Drinking hot water by itself doesn’t burn belly fat, but it can help with digestion and make a person feel full. This might support weight loss when combined with healthy eating and exercise.
Do you sweat in winter?
Even when it’s below freezing, someone can still overheat if they dress too warmly. They might sweat a lot, and when cold winds come, the sweat evaporates quickly, making them feel chilly. It’s important for them to avoid sweating too much and to keep sweat away from both their skin and the cold air.
Should I lift weights with a cold?
Before starting exercise, it’s important to consult a doctor if there’s any doubt about its safety. If exercising while unwell, it’s wise to decrease both the intensity and duration of workouts. Exercising too hard when dealing with illness beyond a minor cold could lead to injury or worsen health.
Is exercising outdoors safe in winter?
In most places, the temperature isn’t cold enough to be dangerous. Hypothermia usually happens after being in temperatures below 50°F for a long time or when it’s really windy. Wearing the right clothes helps lower the risk. If you have breathing or heart issues, it’s wise to check with a doctor about any extra steps to take before starting exercise in cold weather.
