When winter rolls in with its chilly winds and early sunsets, it’s easy to fall into hibernation mode. Warm beverages and cozy blankets begin to beckon, and before you know it, your exercise regimen is taking the season off. However, one of the best things you can do for your energy, mood, and general health during the winter is to stay active. Instead of fighting the weather, the trick is to find exercises that suit it.
Fortunately, winter-friendly workouts are more adaptable than you might imagine. Many even use the cold, snow, and ice to test your muscles in novel and unexpected ways. Here’s a list of enjoyable, efficient exercises to try when the cold arrives, along with tips for maximizing your wintertime movement.
Make the Season Work for You
Exercise in the winter doesn’t have to be difficult. The elements can actually give you a boost. You might not use your stabilizing muscles on smooth pavement, but they are activated on snowy and uneven surfaces. Thus, a basic stroll can become an intense workout for the lower body and core. Additionally, cold temperatures naturally motivate you to keep moving in order to stay warm; consider this to be nature’s built-in incentive.
Wear warm, moisture-wicking clothing and cover your head, hands, and feet—areas that lose heat quickly—before you go outside. In addition to keeping you comfortable, the right equipment enables you to move safely in slippery conditions.
Winter-Friendly Workouts to Keep You Moving
1. Brisk Walking
A winter walk can be as refreshing as it is energizing. Walking improves balance, strengthens bones, and strengthens the heart while having little effect on your joints. Walking is an accessible way to stay active, whether you prefer to crunch through snow-covered sidewalks or take a stroll on a treadmill. Bonus: Group walks can add social motivation on days when you’d rather stay indoors.
2. Skiing
Skiing is a great way to combine fitness and adventure. Both downhill and cross-country skiing fire up your core and lower body while challenging your balance and agility. You can prepare your muscles for an exciting (and safe) day on the slopes with the appropriate warm-up, such as dynamic stretches or a quick cardio workout.
3. Snowboarding
Are you looking for a workout that combines both skill and adrenaline? As you learn to shift your weight and maintain control while snowboarding, your legs and core get stronger. Every fall and get-back-up moment teaches resilience that extends well beyond the mountain, making it a confidence-boosting sport as well.
4. Sledding
Don’t undervalue this traditional winter activity. Sledding delivers a surprising dose of cardio, especially when you’re trekking uphill between runs. No prior athletic experience is necessary, and it’s a fun way to get the whole family moving.
5. Ice-Skating
Spinning around the rink is a full-body exercise that enhances balance and coordination in addition to being enjoyable. Even novices can benefit from skating since it works your legs and core. Just expect a bit of soreness the next day (in the best way).
6. Snowshoeing
If you love hiking but hate slipping through deep snow, snowshoeing is your winter hero. Your glutes, hamstrings, calves, and core are challenged by the additional resistance, which turns a routine stroll into an exhilarating experience. It’s low-impact, easy to learn, and perfect for exploring snowy trails.
7. Boxing
Prefer to stay inside when temperatures dip? Boxing is an effective indoor exercise that improves strength, endurance, and coordination. Whether you join a gym class or try virtual sessions, boxing’s high-energy combos can warm you up fast — and its stress-relieving benefits are a huge bonus during a busy season.
8. Pilates and Yoga
Pilates and yoga can help you regain mobility and relieve tense muscles when winter makes you spend more time sitting and less time moving. Both exercises enhance posture, flexibility, and stability, and they work well with strenuous winter sports. They’re also perfect for days when going outside feels like an extreme sport due to the weather.
The Winter Movement Takeaway
It doesn’t have to be difficult to stay active during the winter. With the right approach — and the right layers — winter can open the door to new, invigorating workouts you’ll actually look forward to.
Here’s your winter fitness cheat sheet:
- Movement boosts mood and energy, especially during dark, chilly months.
- High-impact activities like skiing, skating, snowboarding, and sledding build endurance, strength, and heart health.
- Low-impact workouts like walking, yoga, Pilates, and snowshoeing keep you fit at any level.
- Dress smart to stay warm and safe — think moisture-wicking layers, good traction, and weatherproof gear.
Winter doesn’t have to slow you down. With these versatile workouts, you can stay warm, stay strong, and maybe even discover a new cold-weather favorite.
