How to Stay Active in Winter: Simple Strategies for Strength, Energy and Routine

Every year in my twenties, winter meant slowing down — and not in the gentle, restful way. It meant stopping.

Stopping exercise, stopping any kind of routine and slipping into comfort overeating that felt cosy in the moment but left me feeling heavy, sluggish and frustrated by March. My goals back then were mostly aesthetic: look better for summer, tighten up for holidays, get into shape “for the season.”

And because of that, the rhythm of my year was predictable:

hibernate → stop training → overeat → feel flat → panic in spring → start again.

If this sounds familiar, you’re not alone. I didn’t learn until later:

Winter doesn’t have to be a setback.

In fact, it can be a deeply supportive season for your health, strength and energy — if you approach it differently.

Now, after having two children and shifting my focus toward strength, performance and long-term health (while still wanting to feel good in my body), I’ve discovered a new rhythm. One that honours winter’s slower pace without losing momentum.

And I want to share that with you today.

Why Winter Makes Consistency Feel So Hard

Let’s talk about the biology first, because this is important — you’re not “lazy” or “unmotivated” in winter. Your body is responding exactly how it’s designed to.

• Less daylight reduces dopamine and energy.

• Colder temperatures encourage us to conserve heat and move less.

• Heavier food cravings come from our need for warmth, not weakness.

• Perimenopause can amplify dips in mood, motivation and sleep through winter.
  

So when you crave cosy meals and evenings on the sofa instead of long workouts outdoors — that’s not a personal failure. That’s physiology.

But the empowering part?

We can work with these natural rhythms instead of fighting them.

The Myth of “All or Nothing” Winter Training

One of the biggest mindset shifts that changed everything for me was letting go of the belief that winter training must look like summer training.

It doesn’t.

Movement in winter can be:

• shorter

• slower

• strength-focused

• more restorative

• more home-based

• more flexible
  

And still be incredibly effective.

In fact, winter is one of the best times to build or maintain strength because:

• You’re not competing with outdoor activities or holidays.

• Strength training fits perfectly with indoor routines.

• Your joints and metabolism benefit from consistent resistance work.

• You build a solid base for spring and summer activities.
  
  

Instead of forcing long workouts you dread, you can shift to sustainable, nourishing movement that works with winter, not against it.

How I Stay Active Now (Without Burning Out or Dropping Off)

Winter used to feel like a battle I kept losing. Now, it feels like a season I support myself through.

Here’s what consistency looks like for me today:

Shorter training sessions

20–30 minutes of strength is enough to maintain (and often gain) fitness.

Mobility and core work on lower-energy days

These sessions feel gentle but support joints, posture, aches and daily energy.

Walks with warm layers and no pressure

A 20-minute walk in daylight dramatically supports mood and metabolism in winter.

More indoor workouts

No mental barrier, no commute — just press play and move.

A focus on feeling good, not shrinking myself

The moment my goal shifted from “look good for summer” to “stay strong, energised and capable,” winter became easier.

It’s not about discipline.

It’s about designing movement that feels do-able on cold, dark days.

Winter Nutrition: Comfort + Nourishment (You Can Have Both)

Most people think winter nutrition means choosing between “comfort food” and “healthy food.” But the truth is, winter foods are naturally warming, grounding and nutrient-dense — perfect for supporting your body.

If you build meals around:

• protein (keeps you full and stable)

• fibre (supports digestion and energy)

• colour (micronutrients for mood and immunity)

• warmth (soups, stews, slow-cooker meals)
  

…you get comfort and nourishment.

Some examples:

• Slow-cooked chicken or bean stew with root veg

• Roasted traybakes with protein + veggies

• Warming oats with nuts and berries

• Baked salmon with winter greens

• Lentil curry with whole grains
  
  

These meals feel satisfying, cosy and grounding — while still supporting energy, cravings, digestion and overall wellbeing.

Winter eating shouldn’t be about restriction.

It should be about nourishment that meets your body where it is.

The Spring Payoff: No More “Starting Again”

Here’s the magic that happens when you stay gently consistent through the winter:

• Your strength holds steady.

• Your joints feel better.

• Your energy stays more stable.

• Your clothes continue to feel comfortable.

• Your mood is more even.

• You don’t experience that dreaded “spring restart.”
  

Instead of rebuilding from scratch, you simply continue.

Winter becomes just another part of your health rhythm — not a setback.

This is especially powerful in perimenopause, when muscle maintenance, strength, mobility and energy are essential foundations.

You Are Allowed to Slow Down — Without Letting Go of Yourself

This is the part I wish someone had told me years ago:

You can hibernate a little in winter.

You can rest more.

You can move slower.

You can crave warmth and softness.

And you can still support your body.

It’s not about pushing harder — it’s about shifting gently.

Winter is the season of steady, compassionate consistency.

Not perfection.

Not pressure.

Not punishment.

Just steady support.

When you approach winter with this mindset, you build a strong, energised foundation that carries you into spring and summer — without fear, guilt, or starting over.

Your Winter Wellness Takeaways

If you take nothing else from this, let it be these three truths:

1. Winter doesn’t need to derail your progress.

Consistency — even small — trumps intensity every time.

2. Fitness in winter can be lighter, shorter and softer.

And still incredibly effective.

3. Comfort food and nourishment can absolutely coexist.

Warm, protein-rich, colourful meals are your winter superpower.

A Gentle Reminder

You don’t have to choose between hibernation and health.

You can choose a winter that honours both.

You can rest without losing yourself.

You can stay cosy without slipping backwards.

You can move with intention without overwhelming yourself.

And you can enter spring feeling proud, strong and already in motion — instead of starting again.

Winter isn’t the enemy.

It’s an opportunity to support yourself differently.