By Lizzie Streit, MS, RDN, LD 

Staying active in the winter can be so difficult, especially if you live in the Midwest. Between the subzero temperatures, piles of snow, and icy sidewalks, it’s not exactly an ideal time to get some steps outside. 

Still, there are tons of ways to fit activity into your day-to-day routine and maybe even get your heart rate up when it’s cold outside. This article provides tips for incorporating exercise in the winter. 

Why Exercise is Important in the Winter 

Outside conditions may not be very suitable for exercise during the cold months, but there are still so many benefits to staying active. For one, physical activity has been shown to boost serotonin levels and affect other neurotransmitters and compounds in the brain that influence mood. Exercise may therefore be especially beneficial for individuals with mood disorders that get worse in the winter, like seasonal affective disorder (SAD). Staying active, in addition to sticking to a weight loss meal plan, is also important for those trying to drop extra pounds. 

Ways to Stay Active in the Cold 

If the above reminder about why exercise is important even in the winter has inspired you to get moving, here are some ideas. Keep in mind that all types of activity count. So if you’re only able to fit in short bursts of walking or some squats while you get dinner ready, go for it! Movement in any form is pretty much always going to be helpful. 

If you have time and resources to do more structured activity, try these options: 

• Walk or jog outside: Depending on where you live, it may still be safe to walk or jog on the sidewalks or other paths in your area. The key is having the right gear to keep you warm and safe. Bundle up in layers, keep your extremities covered with socks and gloves made for exercise, and slap traction chains on your shoes if your path is icy. 

• Go to the mall or a big-box store: Mall walking is popular for a reason. It’s such a great way to exercise indoors! If you don’t have a mall nearby, consider hitting a big-box store like Costco, Home Depot, or Walmart when you have to run errands. Give yourself 20 minutes to do some brisk laps around the store before starting your shopping. 

• Try online workout videos: You don’t need a fancy home gym to stay active in your house or apartment when it’s too cold outside. All you need is an Internet connection and your preferred workout video dialed up on your computer or phone. There are many free and paid apps available that provide workouts of varying lengths and difficulty levels. You can easily find something that doesn’t use equipment and can be done in your pajamas if that’s what suits you! 

• Make it a family affair: If you have kids and want the whole family to embrace activity in the winter, consider setting up an obstacle course or series of exercises in your home. You can make it a competition and reward whoever finishes the series first. 

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