Stay active and warm this winter

Exercising regularly contributes to a healthy and balanced lifestyle. Research shows that getting 150 minutes of moderate physical activity each week can help improve your mood, increase your chances of living longer, and reduce your risk of chronic diseases. But committing to a regular exercise routine can be challenging, especially during the coldest months of the year. Luckily, there are plenty of ways you can stay active indoors this winter to maintain your physical and mental health — without overspending on equipment or a gym membership.

Work out in your living room

It’s easier than ever to work out from the comfort of your heated home.

  • Try online exercise videos – Follow along to a free YouTube workout video from your computer, mobile phone, or television. All you need is yourself and a small, clear area where you can move comfortably. Search for workouts such as “30-minute Full Body Workout (No Equipment)” or “At Home HIIT Workout” to get started.
  • Improvise your own workout – Get creative! Jump rope or do push-ups, crunches, lunges, planks, jumping jacks, or stair steps. Consider inviting a friend to join you (either virtually or in-person) — workouts fly by when you do them together!
  • Speed up everyday chores – Set a timer for thirty minutes and do a fast-paced house cleaning. From scrubbing your counters to sweeping the floors, you’ll be moving your body, raising your heart rate, and may even break a sweat as you clean. Plus, it’s productive, too!

Try movement snacks

Finding thirty minutes of uninterrupted time to work out every day may be challenging. The good news is you don’t have to complete your workout all at once. If you’re struggling to fit exercise into your daily schedule, especially indoors, movement snacks may be the workout for you. Consider breaking your workout into multiple 5 to 15-minute sessions throughout the day to achieve your daily activity goal. For example:

  • Take the stairs instead of the elevator on your way to your office.
  • Take a call while standing at your desk. You could even sneak in some squats or lunges.
  • Take a few laps around your house or the building where you work during your lunch break.
  • Park as far as possible away from the door when going to work or running errands to get in more steps.
  • Try this 10-minute home workout to build strength and mobility at home.

Take advantage of public indoor spaces

If you’re tired of working out in your own home, search for nearby indoor areas that are open to the public. An indoor track or even a mall could be great places to do some walking. You might also have access to a public indoor pool in your community to swim laps.

Search for community athletic events indoors

You’re likely not the only one in your community who is seeking creative ways to stay active when it’s colder outside. Keep an eye out for local fitness studios, athletic brands, gyms, or community centers that host free fitness events indoors. You can also search on community boards or apps to stay in the loop on upcoming athletic events.


““Benefits of Physical Activity,” Centers for Disease Control and Prevention (, August 1, 2023
“Movement Snacks: Get Up and Move Throughout the Day,” HealthNews (, February 15, 2023
“11 ways to stay active in winter,” Heart and Stroke Foundation of Canada (