Winter is a season that often brings shorter days, colder temperatures, and, for some, a longing to hibernate indoors. However, staying active during the colder months is essential for maintaining physical health, mental well-being, and social connections. Whether you prefer cozy indoor activities or braving the winter chill, there are plenty of ways to keep moving and stay engaged, both through physical activity and social relationships. 

Indoor Workout Ideas

When winter weather makes outdoor activities less appealing, indoor workouts can help you stay active and energized. Here are some options to consider:

Home Workouts

• Bodyweight Exercises: Simple movements like squats, lunges, push-ups, and planks can help build strength and improve balance. These require no equipment and can be done in a small space.
• Yoga and Stretching: Yoga is excellent for flexibility, balance, and mental relaxation. Many free online yoga classes cater to different fitness levels, making it easy to start from home.
• Dance Sessions: Turn on your favorite music and dance! Dancing is a fantastic way to improve cardiovascular health and lift your mood. If dancing isn’t your style, there are plenty of dance workout videos to help get your heart pumping to the beat of music! Check out this follow-along video for a beginner-friendly dance workout!

Fitness Classes

• Many gyms and community centers offer indoor fitness classes tailored for any ability level, such as low-impact aerobics, tai chi, or water aerobics. Better yet, most places offer discounts or free classes in early January to help people reach their fitness goals in the new year!
• If you prefer to stay home, check out some virtual fitness videos like those on YouTube (Low Impact Home Workout for All Fitness Levels) or look into paid services like SilverSneakers, that offer guided workouts (specifically designed for older adults).

Resistance Band Training

• Lightweight and portable, resistance bands are perfect for strength training indoors. They’re easy on the joints and help maintain muscle mass, which is crucial as we age. Click here for a visual guide to various resistance band exercises as well as a video to follow along!

Stationary Equipment

• Investing in equipment like a stationary bike or treadmill allows you to exercise regardless of the weather. If space is limited, consider a compact pedal exerciser.

Outdoor Physical Activities

For those wanting to bundle up and embrace the crisp air, outdoor activities provide a refreshing way to stay fit and connect with nature.

Walking

• Walking is one of the simplest and most effective ways to stay active. Daily walking increases blood flow and circulation, leading to improved cardiovascular health. Being a weight-bearing exercise, walking also helps strengthen bones and muscles as well as lubricating joints. Walking also increases our endorphins leading to improved mood, memory, and sleep.

Snowshoeing

• If you live in a snowy area, snowshoeing is a great low-impact activity that provides a full-body workout. It’s also an excellent way to explore winter landscapes. Bring a thermos of hot chocolate and you’re all set! 

Winter Hiking

• Trails look magical in winter, and hiking provides a great workout. Use trekking poles and/or microspikes on your boots for added stability and choose well-marked trails. Remember that snow-covered trails make route-finding difficult!

Birdwatching or Photography Walks

• Combining light physical activity with a hobby like birdwatching or photography creates effortless exercise and an enjoyable time outdoors. 

Finding Social Outlets to Combat Loneliness

The holiday season can be a challenging time for those who feel isolated, lonely, or don’t have nearby family. Engaging in social activities not only improves mental health but can also motivate people to stay physically active.

Join a Group or Club

• Exercise Groups: This was already discussed earlier but it bears repeating! Look for walking clubs, fitness classes, or community sports leagues. These not only provide structured activity but also personal accountability and connecting with like-minded individuals. Not to mention all the health benefits of exercise!
• Hobby Groups: Join a knitting circle, book club, or card/games club. Libraries often have community boards that announce local groups. Being part of social groups provides mutual support and encouragement within a safe space, opportunities for learning and sharing resources, improved cognitive health, and even increased lifespan!

Volunteer

• Volunteering is a meaningful way to stay active and connected. Local charities often need help during the holidays, whether it’s assisting at food banks, delivering meals, or helping with community events. Don’t know what’s available near you? Head over to Volunteer Match, type in your zip code, and find a list of needs in your area! In fact, there are several opportunities within the Gorge area including, being part of a climate change lobby, hosting an exchange student, being a music teacher, and reading to elementary school kids! 

Attend Holiday Events

• Many community centers, places of worship, and your local city/county host holiday gatherings. Attending these events can help you meet new people and enjoy the festivities!

Technology for Social Connection

• If in-person interactions are limited, use technology to stay connected. Video calls with family, online forums, or online social groups are great ways to meet new people, catch up with familiar faces, and share a laugh or a story. If you want to dive in and meet people online, there is a virtual meetup group, called Internet Friends Group, designed to build friendships, reduce stress, and share life together. They are based out of Portland but, of course, you can attend online from anywhere!

Local Meetups

• The Internet Friends Group, mentioned above, is one of hundreds of Meetup groups found on Meetup.com. Create a free account and search for local events or activities in your area. From game nights, book clubs, toastmasters, creative writing, craft workshops, and more, there’s often something for everyone! 

Tips for Staying Motivated

• Set Goals: Whether it’s walking 10,000 steps a day or mastering a new yoga pose, having clear goals keeps you focused. Break big goals into smaller ones to avoid losing motivation. Always keep your goals front-of-mind by writing them down and posting them in places where you can’t miss them (like the bathroom mirror!). Or join with a friend or family member to accomplish the goal together as accountability partners! 
• Practice Self-Compassion: Be kind to yourself when you face challenges or setbacks. Rather than focusing on what went wrong, focus on the effort and progress you’ve made thus far. Every setback is a learning opportunity: What can you learn from this experience? What adjustments can you make for next time? Positive self-talk and allowing flexibility will help you work through or around obstacles while remaining motivated. 
• Celebrate Progress: Acknowledge your achievements, no matter how small, to stay motivated. Every step forward is a victory worth celebrating! Enjoy a simple treat, such as a favorite coffee, new book, or a relaxing walk in a beautiful place, to acknowledge your effort and dedication. 

 

Staying active during winter is essential for physical health, mental clarity, and emotional well-being, particularly for middle-aged and older adults. By mixing indoor and outdoor activities and seeking social outlets, you can make the colder months enjoyable and fulfilling. Embrace the season, try new activities, and prioritize your health—you’ll feel better both physically and emotionally when spring arrives!