When the weather turns colder and the days get darker, it’s completely normal to feel less motivated. Many people notice this shift at this time of year. Acknowledging this, rather than fighting it or judging yourself, can make things much easier to manage.
The goal isn’t to push harder. It’s to stay connected to your body, your wellbeing, and your confidence. Maintaining some level of momentum throughout winter can make it easier to pick up the pace in the New Year, rather than having to start again from scratch when January rolls around.
Staying Connected to Movement
Movement doesn’t have to be big to be beneficial. Even a few minutes of activity can lift your mood, support your energy levels, and help you maintain your healthy habits. Starting with just 5–10 minutes can be enough and many people find that once they begin, they've already done the hardest part by starting and momentum can keep them going longer than they expected.
Think about weaving small actions into your everyday life: Activities such as tidying, carrying shopping bags, gardening or dancing while you cook all count and contribute to your daily movement.
Getting outside in daylight, even briefly, can also help lift mood and regulate your body clock whether that's a short walk or a cup of tea outside. Sometimes it might take a bit of planning or rearranging your schedule, but if you can take a longer lunch break or get out for a walk or run while it’s still light you will feel the benefits.
Lastly, movement doesn’t need to be serious. One song dance-breaks also count. Simply hit play on your favourite song and move. What matters most when it comes to movement is how you feel afterwards; usually clearer, calmer and a little more energised.
If You’re Going Outside: Safety, Comfort and Confidence
Moving outdoors in winter can feel grounding and refreshing, but it’s much easier to enjoy when comfort comes first. A short warm-up indoors makes stepping into the cold feel more manageable. Light layers such as gloves, a hat or a neck warmer can help you stay warm without restricting movement. Footwear with good grip is a must in winter and can help you feel more confident on damp or icy pavements.
Choosing familiar, well-lit routes can help you feel more at ease when daylight is limited. A reflective band or clip-on light can support visibility without needing anything technical. Many people find being outside with others motivating in winter. Local walking groups or running clubs can be perfect for this (many are beginner friendly) or you may simply prefer walking or running with a friend.
And if conditions are icy or particularly uncomfortable, choosing to move indoors doesn't mean giving up, it’s a thoughtful, practical and often safer choice.
Practical Tips for Outside Movement
Warm up indoors for 1–2 minutes before stepping out.
Layer clothing to stay comfortable.
Choose footwear with good grip for icy, wet or uneven surfaces.
Choosing shorter, more frequent walks is often more realistic and sustainable.
Use familiar, well-lit routes when daylight is limited.
Add something reflective or a clip-on light for visibility.
Join a relaxed local walking or running group for routine and company.
If it’s icy, simply move indoors.
When It’s Too Cold, Wet or Icy: Bring Movement Indoors
There will be days when going outside simply doesn’t feel realistic, whether that's because of the weather, daylight, or how you’re feeling. Indoor movement can be just as effective, and often easier to build into daily life.
Reducing friction helps: a small clear space, a mat, a resistance band or a single dumbbell means you don’t need to “set up” first. Comfort matters too, layers, warm socks and a cosy environment make home-based movement feel inviting rather than something you have to endure.
Your winter routine doesn’t need to look like your summer routine. What matters is that it’s realistic and consistent.
Indoor Movement Ideas
Use a walking pad or foldable treadmill while working or watching TV.
Try short YouTube workouts for structured, guided movement at any time.
Add movement to things you’re already doing, stretches while watching TV, squats while the kettle boils or calf raises while brushing your teeth.
Put on your favourite song and move, quick, simple, fun!
Create a small “movement corner” with a mat, band and water bottle visible so you're always ready to go.
Keeping your body fuelled can also help movement feel more manageable, especially in the colder months when energy can dip.
Nourishing Yourself Through Winter
Cold weather can naturally change what we feel like eating. Many people lean more towards warm, soft or comforting foods at this time of year. There’s nothing wrong with this, the key is making sure we’re still getting enough nourishment to support our energy, mood and movement. When we’re under-fuelled, we often feel more tired, which can make staying active feel harder than it needs to be.
Warm, one-pot meals can be really helpful here. Soups, stews, chilli, curries, dhal or slow-cooker meals are often easier to eat and digest, and they’re a simple way to include protein and fibre without much effort. These kinds of meals can help you feel steady and satisfied, especially on colder, darker days. Some ideas to support you:
Add a protein source to warm meals: beans, lentils, chicken, tofu, fish, Greek yoghurt, eggs or tinned pulses.
Bring in colour and fibre with vegetables, chopped leafy greens, frozen veg or tinned tomatoes.
Pre-chopped soup or stew packs from the supermarket can make it easier to cook from scratch when time, energy or motivation is lower. Just add stock, seasoning and a protein source for a delicious, healthy and balanced meal.
Warming breakfasts can really help on colder mornings. Something like porridge with Greek yoghurt or nut butter, or eggs on wholegrain toast, can provide steady energy and help you feel fuller for longer. Adding fruit, nuts or seeds is an easy way to include colour, fibre and nourishment without much effort.
Hydration still matters, even when you don’t feel as thirsty. Warm drinks, herbal tea, or hot water with lemon all count.
To Wrap Up
Give yourself grace when your motivation is lower. Being aware of how you feel and having some realistic strategies to hand to combat this can make all the difference. Movement at home can be just as meaningful as movement outdoors or in the gym. Often, once you get started, momentum creates motivation and carries you further than you expected.
Staying motivated through winter isn't about perfection, it’s about maintaining a connection to your wellbeing so that when the New Year arrives, you aren’t starting again from scratch. You don’t have to do everything. Just something.