Stay active this winter:
9 Pillars for consistent, sustainable movement.
Winter can challenge even the most dedicated exercisers. But with the right systems and strategies, you can keep moving and maintain your wellbeing throughout the colder months. Here’s how to build consistency and make exercise a regular part of your winter routine.
01 - Set clear intentions: -
Set a specific intention for each session (e.g., “Today I’ll complete a 20-minute walk”).
Use visual cues, like laying out your workout clothes the night before.
Create a workout calendar or habit tracker to mark off your sessions.
Schedule exercise as a non-negotiable appointment in your diary.
Use reminders and alarms to prompt activity.
Prepare your gear in advance to reduce barriers.
02 - Plan & progress your workouts: -
Start small and gradually increase intensity or duration.
Mix up your routine with different types of exercise.
Try new activities to keep things fresh and engaging.
Use a workout log to spot patterns and adjust as needed.
Need help staying on track? I’ve created a Beginner’s Daily Workout Planner PDF just for you. Complete the form below, and I’ll send it to you.
03 - Build effective habits & systems: -
Put on your exercise clothes as soon as possible—once dressed, you’re more likely to get moving. Associate Professor Alderman from Rutgers University notes that it’s hard to take off workout gear without exercising and recommends doing this at least three times a week for three months to build the habit.
Use habit cues, such as putting trainers by the door or workout clothes next to your bed.
Stack exercise onto existing routines (e.g., a short 10-minute walk after lunch while listening to motivational podcasts or audiobooks to make sessions more enjoyable.
Listen to your body and adjust your routine to suit your energy levels and daily schedule.
04 - Create accountability & social support: -
Exercise with a friend or join a group for extra support.
Share your exercise plans with others for added accountability.
Join online communities or challenges for encouragement.
05 - Prioritise mindset & self-talk: -
Instead of focusing on what to cut out, start by adding positive habits—like more vegetables, water, sleep, and movement—into your routine.
This approach, shared by Fitness trainer and entrepreneur Kaisa Keranen, encourages you to build healthy behaviours by including more of what’s good for you, rather than immediately eliminating things.
It’s a simple but powerful mindset shift for lasting change.
Reframe negative thoughts, instead of saying, ‘I don’t want to exercise, I’m cold, say “Exercising will warm me up.”
Use positive affirmations and visualise your success. Read more here.
Keep a positive, future-focused mindset to stay engaged.
06 - Prepare for the elements: -
Dress in layers, starting with a moisture-wicking base.
Invest in quality winter workout gear for comfort and safety.
Warm up indoors before heading outside.
Take advantage of natural daylight whenever possible.
07 - Make indoor exercise easy: -
Have a list of home workouts ready for bad weather. I love Nourish, Move, Love’s workouts. They have all levels, progressive training.
If you don’t have any workout equipment, use household items as makeshift equipment (e.g., tinned food and water bottles).
Incorporate bodyweight circuits (for more ideas, click here) and stretching.
08 - Boost energy & recovery: -
Prioritise quality sleep to support recovery.
Eat balanced meals rich in vitamins and minerals.
Stay hydrated, even when it’s cold.
09 - Reflect, track progress, & reset: -
Regular reflection helps you stay on track and adapt your plan as the winter weeks go by.
Take time each week to review what’s working and what isn’t—perhaps jot down a few notes after your Sunday workout or during a quiet moment.
Adjust your goals or schedule if you notice your motivation dipping or life gets busy. Flexibility is key to long-term success.
Celebrate your progress—no matter how small—and use any setbacks as learning opportunities, not reasons to give up.
Final thoughts
Winter exercise doesn’t have to be a chore. By setting goals, staying positive, planning smartly, and using these practical hacks, you can maintain your fitness and wellbeing all season long. Pick a few strategies that resonate with you and start today.
“Take care of your body. It’s the only place you have to live.”