Cold temperatures, snow, and icy sidewalks can make getting outdoors challenging during the winter months. But staying active doesn’t have to stop just because the weather changes. Moving your body regularly is important for maintaining strength, balance, flexibility, and overall well-being — and there are plenty of ways to do that indoors.
Here are some simple and effective ways to stay active at home when outdoor conditions aren’t ideal.
1. Turn everyday activities into movement
Household tasks can double as gentle exercise. Activities like tidying up, folding laundry, cooking, or organizing shelves keep you moving and help maintain mobility. Try setting a timer to remind yourself to get up and move every hour, even if it’s just for a few minutes.
2. Try chair-based or low-impact exercises
Chair exercises are a great option for improving strength and flexibility while reducing the risk of falls. Simple movements like seated leg lifts, arm raises, or gentle twists can help keep muscles engaged. If you’re able, standing exercises such as heel raises or side leg lifts can also improve balance.
3. Follow along with online classes or videos
Many free and paid exercise programs are available online, including yoga, stretching, strength training, and balance exercises designed specifically for older adults. These guided sessions can provide structure and motivation — and you can go at your own pace in the comfort of your home.
4. Walk indoors
If you have space, walking around your home or building is an easy way to stay active. Walking down hallways, marching in place during TV commercials, or doing laps around a room can help keep your heart rate up and joints moving.
5. Stretch daily
Stretching helps maintain flexibility, reduce stiffness, and improve posture — all especially helpful during colder months. Gentle stretches for the neck, shoulders, hips, and legs can be done standing or seated and don’t require any equipment.
6. Make it social (even indoors)
Staying active can also be a social activity. Invite a friend or family member to join you for a virtual exercise session or make a regular phone call while you move. Staying connected can boost motivation and make movement more enjoyable.
Winter may limit time outdoors, but it doesn’t have to limit your activity. By finding simple ways to move indoors and choosing activities you enjoy, you can stay active, healthy, and energized all season long.
