Why moving your body matters more than ever when the weather turns brutal
I’m going to be totally honest and transparent with you: I am a big baby when it comes to working out in bad weather. 🙈
For me, there’s nothing better than a nice spring or fall day to get out and walk. The sun is shining, there’s a gentle breeze, and my two dogs are happy to trot alongside me. But when temps drop below 25? I don’t care how much those two look at me with sad eyes—I am NOT going out.
If you’re nodding your head right now, you’re not alone. This time of year, the weather gets brutal. The cold seeps into your bones, the wind bites at your face, and the thought of bundling up just to move your body feels overwhelming.
But here’s the thing: we have to keep going and keep the promises we make to ourselves, especially around movement. In fact, movement may be one of your best weapons against the winter blues. 💪
Move Your Body, Change Your Mind
My mantra—and the science supports it—is “move your body, change your mind.”
Whenever my mind is stuck, movement gets it going again. Focus and drive return. Energy perks back up. That fog that settles over you during these dark, cold months? Movement cuts right through it.
As both a dietitian and therapist, I see this connection play out with my clients every single day. The busy adults I work with—many of you in the sandwich generation, juggling aging parents and your own families—often feel like your health is being chipped away day by day. You’re burned out, overwhelmed, and movement feels like just one more thing on an impossible list.
But what if I told you that movement isn’t just another task? It’s actually the key to getting your energy, confidence, and sense of control back.
So in the theme of this year: keeping promises to yourself. Here are alternatives to walking or working out outdoors when the weather is bad.
Indoor Movement Options to Get You Through Winter 🏠
1. The Peloton App (60-day free trial, then $14.99/month)
This is my personal favorite—I’ve been using it since 2019. This is not a promotion; it’s simply my top recommendation. You don’t need Peloton equipment to use it. The app has bodyweight workouts, cardio classes, Pilates, yoga, stretching—pretty much anything under the sun. It’s like having a personal trainer or group fitness class right on your phone, available whenever you need it.
Get a 60-day free trial here: https://tinyurl.com/47vu5bx3
Full transparency: I do not receive any incentives for sharing this link. I’m sharing it because I genuinely use and love this app, and I want you to have the best resources possible.
2. FitOn App (Free) 🎉
Many of my clients have told me about this free app that offers a wide range of classes and personalized instruction. If you’re on a tight budget or just want to try something new without commitment, this is a fantastic option.
3. YouTube (Free)
The beauty of YouTube is the endless variety:
- Yoga with Adriene: Perfect for gentle movement and mindfulness
- Walk At Home: All you need is enough space to walk in place and move your arms without hitting anything. Simple, effective, and you can do it in your pajamas if you want.
4. Low Cost/Free Indoor Walking 🚶♀️
- Malls: Many still open early for walkers, or you can go during normal business hours and walk around. Just don’t hit anybody if you’re walking to get the heart rate up!
- Park Districts/High Schools: Your local park district may have an indoor walking path for free, a few dollars per entry, or a walking membership. Many high schools also partner with park districts and open the field house or indoor track to residents.
How to Keep the Commitment to Yourself ✅
Having options is great, but let’s talk about the real challenge: actually doing it. Here’s how to push through when every part of you wants to stay on the couch.
1. Stop trying to get the perfect workout in.
“Perfection = procrastination,” according to psychologist Dr. Edith Eger.
Take any movement you can get. It all counts. A 10-minute YouTube video? Counts. Walking around your house while on a phone call? Counts. Dancing in your kitchen while making dinner? Absolutely counts.
Remember: doing something is always better than doing nothing.
2. Don’t rely on or wait for motivation.
This is huge, and it’s something I talk about with my clients all the time.
Motivation ebbs and flows. You are not a sitting duck waiting for motivation to fall out of the sky and hit you on the head. Instead of motivation, think about generating momentum.
You’re in the driver’s seat. Each time you take action, you generate momentum going forward. And here’s the flip side: momentum also stops when you stop. 🚗
This is about being biased toward action—one of the core principles at The Pointe. Small, realistic steps create momentum. Momentum creates results.
3. Tell that voice in the back of your head to take a back seat.
You know the one. The voice that says:
- “It’s too cold.”
- “You’re too tired.”
- “You’ll start tomorrow.”
- “It won’t make a difference anyway.”
Overcoming this voice that’s been present for a long time is the biggest hurdle. Here’s how: break your workout into the smallest part possible.
Walk for only 5 minutes if 30 seems like too much. Tell yourself you’ll just put on your shoes. Once you start, you’ll often keep going. But even if you don’t, you showed up. You kept the promise.
Keep telling that voice to take a back seat and do it anyway. Once movement is consistently in your schedule, you can always tweak time, intensity, and what you’re actually doing. Showing up consistently is the first, most important step.
Any moment is an opportunity to pull the trigger and get it done, no matter how imperfectly.
4. Make it tangible.
Take the thought and get it out of your head.
Attached is the annual workout tracker. Print it and put it up somewhere you’ll see it every day—the bathroom mirror, the fridge, your home office. Check the boxes as you go. Make the goal more than a thought. 📋
There’s something powerful about putting a check mark on paper. It’s proof. It’s progress. It’s a promise kept.
You Don’t Have to Do This Alone
At The Pointe, we specialize in helping busy adults just like you break free from the cycle of knowing what to do but not actually doing it. As both a registered dietitian and licensed professional counselor, I understand that the gap between knowledge and action isn’t about willpower—it’s about addressing what’s really getting in your way.
We take a personalized approach that focuses on progress over perfection and building sustainable habits that fit your real life. And if you have Blue Cross Blue Shield PPO or United Healthcare, most people pay as little as $0 out of pocket for our services.
Because here’s the truth: you deserve to feel energized, confident, and in control of your well-being. Not someday. Now.
The Bottom Line
Now is not the time to lose momentum. It’s the time to push through.
The winter months can feel long, but they’re also the perfect opportunity to prove to yourself that you can show up even when it’s hard. Your future self—with more energy, better mood, and renewed confidence—will thank you for it. 💙
Ready to make this the winter you keep your promises to yourself? Let’s do this together.
