Staying Active in Winter

By Amy Sheehan

ABC Lifestyle

Topic: Exercise and Fitness

Tuesday, 7 July 2026, at 4:30 am

Experts say changing how we think about exercise can help create consistency.

How many times have you skipped exercise because of the cold?

It's not fun to exercise in the cold, but experts say the benefits are worth it.

Here are tips to help you stay on track and find the right exercise for you.

Reframing our thinking around exercise

Reframing why we exercise can be a helpful first step, says Associate Professor Shelley Keating.

People often stop exercising in winter, but it's important for health and wellbeing.

If you're taking medicine, you wouldn't stop, so why stop exercising?

Experts recommend being organised to remove excuses.

Exercise should be about health gain, not weight loss.

Exercise can improve your mood and make you feel great.

Why it's essential to keep exercising in winter

Brisbane-based exercise physiologist Cam McDonald says winter can bring changes that make exercise important.

Here's what experts say about finding the right balance of exercise styles.

These changes can include:

Exercise can improve glucose regulation and cholesterol production.

It can also improve blood pressure and the immune system.

Even a short walk can improve your immune function.

Avoiding exercise in winter can make you lose fitness faster.

The physiological changes in winter can accelerate health decline.

Winter is a good time to keep exercising, not stop.

'Exercise snacking' and trying different times

Shorter daylight hours can make it hard to exercise, says Dr Keating.

Assess your schedule and prioritise exercise as a key part of your daily routine.

Try exercising at different times, like during your lunch break.

Some people perform best in the afternoon, so follow your body.

Low-impact exercise like walking can improve your immune function.

Dr Keating recommends 'exercise snacking', breaking up exercise into smaller pieces.

You don't need to run a marathon every day, just do a little exercise often.

You can do squats, calf raises, or push-ups every hour.

Make exercise social and inviting

To make exercise feel more inviting, change some of your workouts to home exercises.

Bring exercise equipment inside and make it welcoming.

Dr McDonald recommends indoor workouts, like at a gym, for variety.

A gym can provide help and make exercise safer, especially for beginners.

Making exercise social can help with consistency and accountability.

Exercising with others can keep you on track.

The number one thing is community, you show up for others.

Reducing barriers and removing pressure

Get organised in advance to reduce barriers to morning exercise.

Some people sleep in their exercise clothes to make it easier.

Pre-book your sessions and remove opportunities for excuses.

Dr Keating agrees, have your clothes and bag ready, dress in layers, and warm up at home.

Ms Wait uses 'high and low seasons' to remove pressure around exercise in winter.

In winter, lower your expectations and just focus on moving your body.

Maybe train twice a week and just enjoy the movement.

Choosing exercise you enjoy makes it easier to do

The best exercise is one you enjoy and will do long term, says Dr Keating.

For some, it's dancing, for others, it's hiking or going to the gym.

This article contains general information, consider independent advice.

Tuesday, 7 July 2026, at 4:30 am

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