How to Stay Active and Healthy During the Winter Months

Winter often disrupts healthy routines. Shorter days, colder weather, and holiday stress can make it harder to exercise, eat well, and stay energized. To make matters worse, low temperatures and spending a lot of time indoors significantly increase your risk of respiratory diseases like the flu or COVID-19.

At Wake Family Medicine, we help patients build realistic habits that support their physical and emotional health year-round. With the right approach, you can stay active, protect your well-being, and enter spring feeling stronger and more balanced.

Why winter demands extra care

When daylight decreases, your body produces more melatonin, which makes you feel tired earlier in the day. Cold weather can also tighten muscles and joints, so movement feels harder.

Many people spend more time indoors, which can lead to less activity, more snacking, and shifts in mood. By understanding these changes, you can take steps that protect your health rather than letting winter slow you down.

Keep your body moving every day

You don’t necessarily need long workouts to stay healthy. Short, consistent bursts of movement make a big difference.

Try these simple winter-friendly activities:

Indoor walking

Walk around your home, climb stairs, or follow an online walking video.

Home workouts

Use bodyweight exercises, light weights, or resistance bands.

Stretching or yoga

Stretching and yoga warm your muscles and prevent stiffness.

Dance breaks

Turn on music you enjoy and move or dance along.

Outdoor walks on mild days

If you head out for a walk, dress in layers, wear proper shoes that provide grip, and stay visible with reflective gear.

Aim to move for at least 30 minutes most days. Break it into smaller sessions if your schedule feels tight — remember, every bit counts.

Create a routine you can stick to

Winter’s unpredictable weather can disrupt outdoor exercise, so planning helps. Schedule activity the same way you schedule appointments. Set reminders, lay out your clothes the night before, or keep a small workout space ready at home. A consistent routine keeps you on track even when motivation dips.

We encourage patients to focus on progress rather than perfection. If you miss a day, start again the next day. Small, steady steps lead to lasting results.

Fuel your body with nourishing foods

Cold weather may increase cravings for comfort foods, but you can enjoy satisfying meals that still support your health. Here are some ideas:

Soups and stews

These warming, nutrient-rich meals are perfect for colder weather. Make them with plenty of vegetables, beans, and/or lean protein.

Seasonal produce

Make the most of fruits and vegetables that are in season over the winter, like sweet potatoes, carrots, apples, citrus fruits, and winter greens.

Whole grains

Whole foods are filling and full of fiber. Including foods like oatmeal or brown rice in your diet provides a continuous source of energy.

Healthy snacks

If you want a snack between meals, choose healthy options like nuts, yogurt, or fruit to help prevent overeating.

Staying hydrated also matters. You may not feel as thirsty in winter, but your body still needs fluids. Herbal tea, warm water with lemon, and broths help you stay hydrated and warm.

Protect your mental and emotional health

Winter often worsens stress, causes mood swings, and triggers feelings of isolation. People with seasonal affective disorder (SAD) experience severe low mood symptoms when light levels drop in winter.

Staying active helps boost mood, but emotional self-care is just as important. Try to:

• Get natural light each morning
• Keep a regular sleep schedule
• Stay connected with friends or family
• Take breaks from screens and social media
• Practice relaxation through deep breathing or meditation

If you feel persistent sadness, low energy, and/or anxiety, we’re here to help. We evaluate your symptoms, offer support, and guide you toward treatment options that improve your well-being.

Stay safe when exercising outdoors

If you enjoy outdoor activity, take steps to stay safe:

• Dress in layers that you can shed easily as you warm up
• Wear gloves, hats, and insulated shoes to protect against the cold
• Warm up indoors before stepping outside
• Stay alert for icy spots
• Choose well-lit areas and remain visible to others

If temperatures drop dangerously low, move your workout indoors.

Strengthen your immune system

Your immune system works harder during winter. Staying active helps, but other habits matter too. Support your immunity by:

• Washing your hands often
• Eating a balanced diet
• Getting enough sleep
• Managing stress
• Staying up to date on recommended vaccinations

If you’re not sure which vaccines you need, we can guide you.

With mindful planning, small daily habits, and support from your care team, you can stay active and healthy throughout the winter. If you want help creating a personalized wellness plan, call Wake Family Medicine or book an appointment online.