With a few practical tips and small, sustainable strategies, you can season-proof your wellness and keep moving all winter long!
The importance of winter movement
Winter can throw a wrench in your usual activity routine, but it doesn’t have to slow you down. Even light, regular movement – indoors or outdoors – can help you feel stronger, more energized, and ready to take on the season. Regular movement can:
The best approach? Keep it simple and steady – gentle, consistent activity is more effective than occasional intense effort.
Stay warm with smart gear
Being outside in winter doesn’t have to mean freezing or risking slips and falls. Dressing smart makes all the difference. Start with layers: a moisture-wicking base to keep sweat off your skin, an insulating mid-layer for warmth, and a protective outer layer against wind and snow.
Don’t forget the accessories – hats, gloves, and reflective gear if it’s dark out. For footwear, choose sturdy boots with good traction (or optional grips) to help keep you safe on icy paths.
Simple ways to stay active outdoors
Cold weather doesn’t mean giving up on fresh air and movement. Even short bouts of activity can make a positive impact, and there are plenty of ways to enjoy the season at your own pace:
- Short brisk walks or winter hikes – use poles for extra stability if needed
- Snowshoeing, sledding, skiing, or skating – mix movement with adventure
- Shovelling snow – a practical way to stay active, just pace yourself
- Building a snowman or snow fort – playful activity that counts!
Plus, a great way to stay motivated is to make it social. Invite a buddy, call a friend for a ‘’walk and talk’’, or share your activity goals with someone who can cheer you on!
Snowed in, but not slowing down
Some winter days are just too cold, dark, or icy to get outside. On those days, it helps to have simple ways to move inside. And you don’t need a full workout to feel better – even a few minutes can boost your energy. Here are some options to try at home or work:
- Virtual fitness or dance classes
- Chair yoga or seated stretches
- Resistance band routines
- Bodyweight exercises (squats, push-ups, planks)
- Conditioning with light weights or household items (cans, water bottles)
Instead of pushing through tough days, especially when the weather isn’t cooperating, focus on building routines that are flexible and sustainable.
Shake off the winter chill
This winter don’t leave your wellness routine out in the cold! Moving your body during the colder months can be simple, energizing, and surprisingly fun. Start by picking just one small winter-friendly activity – maybe a short stretch, a quick dance break, or a few bodyweight exercises. Just a bit of activity can brighten your day and help melt away those winter blues.
This article is intended as general information only and is not to be relied upon as constituting legal, financial or other professional advice. A professional advisor should be consulted regarding your specific situation. Information presented is believed to be factual and up-to-date but we do not guarantee its accuracy and it should not be regarded as a complete analysis of the subjects discussed. All expressions of opinion reflect the judgment of the authors as of the date of publication and are subject to change. No endorsement of any third parties or their advice, opinions, information, products or services is expressly given or implied by Royal Bank of Canada or any of its affiliates.
