As the days grow shorter and the temperatures start to drop, staying active can feel a lot harder. You’re not alone if your motivation dips as soon as the weather turns chilly. The bed is warmer, the nights come earlier, and those early morning workouts don’t seem as appealing anymore.
But movement is just as important in the colder months—if not more. Staying active helps you boost your energy, improve your mood, keep your immune system strong, and fight off seasonal blues. The good news? You don’t have to brave icy roads or force yourself into a gym to keep your body moving. With a few simple adjustments, you can maintain your fitness routine all season long.
1. Shift Your Mindset: Something Is Better Than Nothing
First, let go of the idea that workouts need to be long, intense, or perfectly planned. In the colder months, energy levels often shift. That’s normal. Instead of skipping movement altogether, try to focus on consistency over perfection.
A 15-minute walk, stretching while watching TV, or a quick bodyweight routine in your living room all count. The goal isn’t to train like an athlete—it’s to keep your body active and your mind engaged.
2. Dress for Success
One of the biggest barriers to exercising outdoors in November is the cold. But the right gear can make all the difference. Think layers. Your body warms up once you start moving, so you want to be warm but not sweating before you even begin.
Start with moisture-wicking base layers, add an insulating layer for warmth, and finish with a wind- or water-resistant outer layer. Don’t forget gloves, a hat, and warm socks—extremities lose heat quickly. Once you’re dressed for it, a brisk walk or jog can actually feel energizing in the crisp air.
3. Take Advantage of Daylight
With daylight hours shrinking, it helps to plan your movement during the sunniest parts of the day. Mid-morning or lunch break walks can give you a dose of vitamin D and help reset your internal clock.
Even 10–20 minutes of movement outside can lift your mood and break up long stretches of indoor time. If your work or daily routine makes this tough, consider stepping outside for just five minutes to stretch or breathe deeply in the fresh air—it still makes a difference.
4. Warm Up Indoors First
One simple trick to make cold-weather workouts easier: warm up inside. Do a few jumping jacks, high knees, or march in place for five minutes before heading out. This raises your body temperature, makes the cold feel more bearable, and reduces your risk of injury. Plus, getting your blood flowing makes it easier to stick to your workout once you’re out the door.
If you’re staying inside for your workout, warming up is still just as important. Muscles and joints are stiff in the cold, so take your time easing into movement.
5. Try New Indoor Activities
If you’re not a fan of the cold, this might be the perfect time to explore indoor workouts you’ve never tried. There’s no shortage of options—many that don’t require any equipment.
Try:
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- Online yoga or Pilates classes
- Bodyweight strength training
- Dance workouts or movement-based videos
- Resistance band exercises
- Fitness apps with guided routines
Even stair climbing, cleaning with intention, or dancing in your kitchen counts. Don’t underestimate the power of joyful movement, especially when the weather outside isn’t so inviting.
6. Make Movement Social
Accountability and connection are huge motivators. If you’re struggling to stay active, pair up with a friend for outdoor walks, join a virtual fitness challenge, or attend a group class—online or in person.
You’re more likely to follow through when someone else is counting on you, and it turns your workout into something to look forward to, not just a task to check off.
7. Focus on How It Makes You Feel
In colder months, it’s easy to lose track of your fitness goals or fall into a slump. One way to stay motivated is to shift your focus from how your body looks to how it feels.
Movement doesn’t just strengthen muscles—it boosts endorphins, helps you sleep better, and supports your mental health. Notice how you feel after a workout—more clear-headed, less anxious, more in control. That feeling is reason enough to keep going.
8. Set Small, Seasonal Goals
Instead of pushing yourself to stick to a rigid plan, try setting short-term goals that feel manageable. For example:
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- “Move my body for 20 minutes, 3x a week.”
- “Get outside for a walk every sunny day this month.”
- “Try two new indoor workouts this November.”
Short-term goals give you focus and flexibility. They’re easier to stick to—and easier to build on as you move into winter.
Don’t Let the Cold Steal Your Momentum
Just because the weather changes doesn’t mean your fitness goals have to go into hibernation. With a little planning and a shift in mindset, you can stay active, feel better, and even enjoy the process.
This November, give yourself permission to move in ways that feel good, fit your schedule, and keep you connected to your body. Because fitness isn’t just for warm weather—it’s for your whole life, year-round.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.