Winter Movement: how to stay active when it's cold and miserable
Let’s be real — staying active in winter is hard. The mornings are dark, the rain won’t quit, and your doona is winning the motivation battle. But even when the weather turns grey, your goals don’t have to.
If you’ve ever thought “I’ll just move more when the weather improves”, this one’s for you.
Why winter movement matters
Your daily movement and step count play a key role in how your body uses energy. If you’ve calculated your macros or are following a meal plan, your movement habits are part of that equation.
When your steps drop but your food intake stays the same, it’s easy to feel like things have stalled — or even start to move backwards. Plus, staying sedentary can mess with your energy levels, mood and hunger cues.
And let’s be honest… colder weather usually means more snacking (anyone else mysteriously standing in front of the pantry for the third time in 10 minutes? 😬).
Practical ways to move more in winter (even when it's gross outside)
You don’t need to smash an hour-long workout every day. Just keep moving consistently — even low-effort movement adds up.
Here are a few ways to sneak it in:
1. YouTube is your best friend
Search for free cardio, pilates, yoga or strength workouts. Choose a vibe that suits your mood — whether it’s a gentle stretch or a quick HIIT sweat. I’m a massive fan of Caroline Girvan and Move with Nicole, they have great indoor workouts for winter that you can do at home with a small amount or no equipment.
2. Phone a friend (and walk laps around the house)
Call a mate and pace while you chat. It’s a surprisingly easy way to rack up steps without even realising it.
3. Rug up and go anyway
Put on the raincoat, grab a podcast and hit the pavement. You’ll probably feel better the minute you're out there — and you might even end up walking further than planned.
4. Set a challenge
Give yourself a winter step goal, movement streak or calendar challenge. Better yet, rope in a buddy to stay accountable and make it fun.
5. Use tech to keep you moving
Set hourly reminders to stretch or walk. Track your steps, join a fitness app challenge or use a smartwatch to gamify your movement.
Remember: consistency > intensity
It’s not about smashing every workout. It’s about showing up for yourself in small ways — daily movement, fresh air, and habits that keep you feeling grounded and energised.
You don’t need perfect weather to move. You just need to start.
Need help building a sustainable winter routine that aligns with your food and movement goals?
Download our free recipe book or check out our 6-week meal plans to keep things simple this season.
And if you need extra guidance, I offer 1:1 coaching to help you navigate plateaus, build sustainable habits, and optimise your nutrition as your goals evolve. DM me or reply to this post if you’re curious!
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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