It’s Cold Outside; How to Stay Motivated to Move Your Body

Cold weather often makes it harder to stay active, especially for older adults. Shorter days, colder temperatures, and more time spent sitting indoors can lead to stiffness, weakness, and reduced balance. The good news? Staying active in winter doesn’t require workouts or equipment.

According to Daniel Griego, PT, DPT, co-owner of the Balanced Physical Therapy & Wellness Westside Clinic, small, consistent movement throughout the day is one of the best ways to stay mobile, safe, and independent during the colder months.

Below are simple, realistic tips directly from Daniel that are easy to follow and easy to share with a parent or grandparent.

Tip #1: Get Up and Walk Around Every Hour

One of the most important habits during winter is breaking up long periods of sitting.

Daniel recommends getting up and walking around the house at least once every hour. This helps prevent stiffness, keeps joints moving, and improves circulation.

An easy way to remember?

• Use your TV as a timer!

• Every time a TV show ends or commercials start, stand up

• Walk around the house for a few minutes before sitting back down

This simple routine turns movement into a habit and helps your body stay loose throughout the day.

Tip #2: Simple Exercises Still Count

Exercise doesn’t need to be complicated to be effective.

Daniel emphasizes that simple seated exercises can go a long way, especially when it’s cold outside.

Easy exercises you can do at home:

• Ankle pumps – Move your toes up and down to help circulation

• Long arc quads – While seated, lift one foot up, straighten your knee, then slowly bring it back down

• Seated marches – While sitting upright, lift one knee at a time

These movements help maintain leg strength, joint mobility, and blood flow and they’re accessible for most older adults.

Tip #3: Practice Balance During Everyday Activities

Balance training doesn’t need to be a separate workout.

Daniel encourages people to work on balance during daily standing activities around the house, such as:

• Washing your hands at the sink

• Standing at the counter

While standing, you can try:

• Standing on one leg

• Standing with one foot in front of the other (heel-to-toe)

Safety always comes first. Daniel recommends:

• Keeping a chair behind you

• Standing near a counter or sturdy surface you can grab

• Stopping immediately if you feel unsteady

These small balance challenges help reduce fall risk and build confidence with daily movement.

Tip #4: Use Commercial Breaks as Stretch Time

Sitting for long periods can increase stiffness, especially in cold weather.

Daniel suggests using every commercial break as an opportunity to stretch. This keeps your body loose and helps prevent stiffness from setting in.

During commercials, try:

• Standing up and reaching your arms overhead

• Gently stretching your legs

• Rolling your shoulders or neck

Short, frequent stretches throughout the day can make a big difference in how your body feels.

Tip #5: Walk in Warm, Indoor Spaces

Cold temperatures shouldn’t stop you from walking.

Daniel recommends finding warm indoor places where you can safely walk while staying out of the cold.

Good options include:

• Shopping malls

• Grocery stores

• Indoor shopping centers

Walking indoors keeps you warm, reduces fall risk from ice or snow, and lets you move in a new environment which can help keep motivation high.

Final Takeaway

Staying active during cold weather doesn’t require going outside, joining a gym, or pushing through discomfort. According to Daniel Griego, PT, DPT, consistent, simple movement throughout the day is key.

If you’re reading this for yourself, or sharing it with a parent or grandparent remember:

Move often. Keep it simple. Stay safe!

If pain, stiffness, or balance issues are making movement difficult, Balanced Physical Therapy + Wellness in Albuquerque, Rio Rancho, Bernalillo and Las Cruces is here to help you! Give us a call today!