Seasonal Strategies: Empowering Your Community to Stay Active – Even in the Colder Months

With shorter days and colder temperatures, many people struggle to maintain their motivation for physical activity. Yet, staying active is important in spring, summer, fall, and yes, winter. This time of year also presents an opportunity to participate in activities that are unique to the season. As a health professional, you can promote these unique benefits and opportunities to encourage physical activity in your community. 

Seasonal Physical and Mental Benefits 

As outlined in the Physical Activity Guidelines, adults should aim for at least 150 minutes of moderate-intensity aerobic activity and at least 2 days of muscle-strengthening activity each week. Regular physical activity during the week and throughout one’s lifetime can help lower the risk of chronic conditions, such as Type 2 diabetes, while also improving cognition and stress levels. Regular physical activity also provides many benefits that are especially helpful this time of year such as:

• Reduced risk of cardiovascular disease: Heart attacks and other cardiovascular events are more likely during the wintertime than in other seasons. Regular physical activity can reduce stress and blood pressure, reducing risk of cardiovascular events.
• Improved sleep and immune function: Physical activity can improve sleep quality and boost immune function, which is especially important during wintertime when many viruses are more likely to spread. 
• Reduced depressive symptoms: Physical activity is known to improve mood for those with and without depression, including those with Seasonal Affective Disorder.
• Strengthened social connections: Less daylight and more frequent weather restrictions may feel isolating, but physical activity provides an outlet to spend time with friends and family.

Outdoor Activity Options 

If snow or prolonged periods of below-freezing temperatures are part of the local weather, encourage people in your community to embrace the elements! Promote outdoor activities such as skiing, snowboarding, snowshoeing, and ice skating. On snowy days, shoveling snow, sledding, and playing in the snow are easy ways for families to get outside and get moving. Even if your winters lean toward milder conditions, walks and hikes in the colder months offer a chance to enjoy the seasonal scenery and experience your region anew.

Tips for Staying Active Outdoors in the Cold

Help your community feel confident being active outdoors by sharing these tips:

• Encourage appropriate attire and layers. Pants, jacket, gloves, and headwear are all important for staying protected from the cold and wind. Highlight the benefits of multiple layers of clothes, which trap more heat than a single thick layer but can be shed as the body warms up. 
• Promote proper hydration. In cold conditions thirst is often a poor indicator of hydration status. Encourage people you serve to drink water before heading out and take water with them for longer activities. 
• Remind community members to pace themselves. Some activities, like shoveling snow, can be more strenuous than they seem. Encourage individuals to start at a comfortable intensity and gradually increase over time. Introduce the talk test as a way to assess their intensity level. 
• Raise awareness about ice. Remind people that ice can be difficult to spot, especially under fresh snow. Consider suggesting shoes with rubber soles and grooved treads to help prevent falls. 
• Emphasize visibility. With fewer daylight hours, some may choose to be active when it’s dark outside. Encourage those you serve to carry a flashlight and wear reflective attire to enhance their safety.

Indoor Activity Options

For days when hazardous conditions don’t allow for outdoor activities, be prepared to promote the full range of indoor opportunities in your area. Many fitness facilities offer a range of equipment options for developing a personal routine and exercise classes to boost motivation and foster social connection. Recreation centers may offer seasonal sports leagues like basketball or indoor pickleball. Community members can even stay active without leaving their house. Free online resources, such as live or recorded group fitness classes are great for those who enjoy traditional exercise. Cleaning the house, having a dance party, or even creating an indoor obstacle course are also great ways for families to stay active if they’re stuck inside due to winter weather. 

Promote Wintertime Physical Activity

You can use the Move Your Way® campaign to promote physical activity in winter months or any other time of the year. As the promotional campaign for Physical Activity Guidelines, Move Your Way includes tools like fact sheets, posters, and videos that you can use to help people in your community become more active. For example, you can share this Move Your Way graphic on social media with the message, “There are lots of fun ways to get active as a family — and get the health benefits of #PhysicalActivity.” Or you can visit the CDC state and health media center to customize materials to show images of people in your community taking advantage of winter activities in your area. Try sharing the Move Your Way Tips for Busy Days video during the holiday season to provide suggestions for staying active even when time is limited. Or promote the Move Your Way Activity Planner to help people find physical activity suggestions based on their goals and interests. For more tips on implementing the Move Your Way campaign in your area, visit the Community Playbook.

As the temperature drops, it’s essential to remind those you serve to prioritize their physical and mental health through physical activity. Embracing each season's unique opportunities—whether it’s enjoying outdoor sports, participating in community events, or finding creative indoor workouts—can lead to lasting health benefits. Remember, every little bit of movement counts, and staying active can help combat the winter blues while strengthening connections with family and friends. Together we can promote every season as a time of wellness and joy!