Cold weather, shorter days, and slippery sidewalks can make staying active a challenge. But even small amounts of movement can boost your energy, support blood pressure and blood sugar, and keep your joints comfortable all winter long.

We’ve got you covered. Here are 3 stress-free ways to stay active indoors this winter — all simple, safe, and easy to start today.

1. Start With 5–10 Minutes at a Time

Many people think exercise only “counts” if it’s long or intense — but that’s not true. Short bursts of movement throughout the day can be just as effective. An easy routine is to move after each meal: 5–10 minutes after breakfast, lunch, and dinner will help you reach about 15–30 minutes of movement each day.

2. Try “Movement Snacks”

Movement snacks are tiny 1–2 minute activities you can fit into your daily routine. They’re part of something called non-exercise activity thermogenesis (NEAT) — all the small movements you do outside of formal exercise. Do them whenever you remember, but the easiest way is to pair them with something you already do, so they become a habit.

Try:

• Standing up during TV commercials
• Doing ankle or shoulder rolls while waiting for water to boil
• Walking in place while talking on the phone

These small movements add up and help keep your circulation active throughout the day.

3. Follow Gentle Indoor Routines (Using What You Already Have)

You don’t need special equipment to stay active. Try simple movements and use household items to support them:

Gentle routines:

• Chair exercises
• Slow stretching
• Balance exercises (holding a counter)
• Light resistance band routines (if you have bands)

Everyday items that help:

• Water bottles → light hand weights
• A sturdy chair → seated exercises or sit-to-stand practice
• A hallway → short indoor walks

These activities support strength, flexibility, balance, and steady movement — all especially important during the winter months.

Last but Not Least: Safety First

• Wear supportive shoes or non-slip socks
• Keep walking paths clear
• Hold onto counters or chairs for balance
• Move slowly if you feel stiff in the morning

A little caution goes a long way — safety first, always.

Takeaways

If you’re unsure what types of activity are safe for your joints, heart, or balance — or if pain or dizziness make movement difficult — your Care Team can help you create a simple, safe plan.