Moving Your Body in Winter: Gentle Ways to Stay Active When the Season Slows You Down
- Lani Cochran, LMT/NTP
- Dec 29, 2025
- 3 min read
There’s a moment every year — usually right after the holidays — when winter really lands. The cold feels sharper. The light fades earlier than we think it should. And even the simplest routines feel heavier to pick back up.
It’s completely natural. Our bodies shift with the season, just like everything else in nature does.
Winter isn’t the time for high intensity or strict routines; it’s a time for warmth, steadiness, and small, supportive movements that help you stay connected to yourself without fighting the season you’re in.
If your motivation has been low or your body feels stiffer than usual, this post is for you.
Why Movement Feels Different in Winter
Shorter days, colder temperatures, and the overall quieting of nature can change not only our energy levels but also how our muscles and joints feel. Many people notice:
tighter hips and lower backs
sluggish circulation
more fatigue
more resistance to “getting started”
a craving for stillness, warmth, and rest
None of this means you’re doing anything wrong. It means your body is adjusting to the season — and it needs a different kind of support now.
Think of winter movement as oil for the joints, warmth for the muscles, and fresh air for the mind.
1. Start with Gentle, Low-Energy Movement
Try:
hip circles or shoulder rolls while you wait for the kettle
a few minutes of stretching before bed
lying on the floor with your knees bent and taking slow breaths
ankle and wrist mobility work while watching TV
These tiny moments count. They keep your body awake without demanding more energy than you have.
2. Make Use of Cozy Indoor Movement
You don’t need a gym — or even a yoga mat — to move well in winter.
A few ideas that are friendly on low-energy days:
slow-flow yoga or restorative poses
gentle Pilates or bodyweight exercises
dancing around while you clean or cook
hallway laps or stair walks
guided stretching videos for 10–15 minutes
The goal isn’t intensity. It’s creating warmth, circulation, and a sense of groundedness.
3. Go Outside (But Only When It Feels Good)
Fresh winter air can be deeply regulating for your nervous system — when it’s welcomed, not forced.
If the weather is bearable and your body says yes:
take a short walk at a calm pace
bundle up and step outside for a few deep breaths
walk a dog or take a quiet lap around the block
let the cold wake you gently, not shock you
Even five minutes outside can shift your whole mood.
4. Keep Your Nervous System in Mind
Winter can feel heavy on the nervous system — especially if you’re juggling holiday stress, family visits, or the emotional bigness that often comes at the end of the year.
Movement doesn’t just help your muscles. It helps your mind.
Gentle movement:
reduces cortisol
improves sleep
supports digestion
softens anxious or restless energy
reminds your body that it’s safe
Think of it as an internal defrosting process.
5. Focus on “Just Enough”
Winter is not the time for pushing your limits. It’s the time for tending.
If you take one thing from this post, let it be this:
You don’t need a perfect routine. You just need a little consistency — whatever that means for you.
Walk when it feels good. Stretch when your body asks. Rest when you’re tired. Move slowly; breathe deeply; stay warm.
This season has its own wisdom. Honoring it is its own kind of strength.
A Final Thought
Your body doesn’t need discipline right now — it needs kindness. It needs warmth. It needs movement that feels like nourishment, not punishment.
If you’d like support finding what movement feels good in your body this season, our team is here with grounding bodywork, winter-friendly facials, and a space that invites you back into yourself.
Wishing you softness, warmth, and steady steps through the rest of winter. 💜
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