Winter Into Movement

(Because cozy doesn’t mean motionless)

Winter is nature’s invitation to slow down — shorter days, softer light, and the undeniable urge to cocoon under blankets with tea and a good show. And honestly? Some hibernation is healthy. Rest is part of the rhythm.

But here’s the gentle truth: your body still craves movement, even when it’s cold outside and dark by 5pm. Not intense, not punishing — just consistent, warming, soul-soothing motion.

The good news? Winter movement doesn’t require icy motivation or hardcore grit. It just needs intention. Moving regularly supports circulation, boosts mood, keeps joints happy, and helps regulate your nervous system (aka less winter blues, more grounded calm). Plus: warm muscles + cozy layers = surprisingly delightful movement vibes.

As your pale-skinned, pancho-wrapped fitness fairy godmother, I’m here to remind you: layer up, protect your joints, hydrate, and move like you love yourself.

Yes — we still move our bodies every day. Gently. Kindly. Consistently. And it makes everything else in life feel more manageable.

Easy & Nourishing Ways to Move More in Winter

🔥 Warm It Up First

Cold muscles need love.

Before you head out or roll out your mat, try:

• 3–5 minutes of joint circles

• Gentle spinal waves

• Marching in place

• Arm swings

• Dance party wiggles

Think “wake the body up,” not “boot camp.” I love riding my bike to the gym or studio as a warm up.

🚶‍♀️ Walk for Light + Sanity

Winter walking in natural light is medicine. It helps our circadian rhythms and promotes better health and sleep. It’s great for your circadian rhythm to get fresh air and sunlight on your eyeballs first thing in the morning, mid-day, and in the evening.

Can you:

• Enjoy morning tea for a few moments while watching the sunrise?

• Take a short morning or lunchtime walk?

• Do a sunset stroll?

• Walk while on a call?

• Walk around the block after dinner?

Even 10 minutes counts. Fresh air + movement + daylight = nervous system gold.

Bonus points for crunchy leaves, foggy mornings, or ocean air (hello Central Coast magic).

🧘‍♀️ Cozy Indoor Movement

We are lucky that movement outside is often available to us central coasters with mild temperatures occurring most of the year. Yet, it’s nice to remember that we can make it simpler and take it indoors. Whether it’s lower energy or a lucky rain storm, keeping it indoors is enough.

Winter is perfect for:

• Slow flow yoga

• Barre

• Mobility sessions

• Stretching while the kettle boils

• Strength training at home

Remember: Make movement feel like self-care, not obligation.

🌲 Nature Doses (Short + Sweet)

You don’t need a long hike to get benefits. Layer up and get outside.

Try:

• Going for a neighborhood stroll

• Sitting on a park bench in the sun

• Breathing deeply near trees

• Watching waves for 5 minutes

• Forest trails

• Beach walks with beanies

• Muddy hikes with good socks

Micro nature moments still regulate your nervous system. Cold-weather wandering builds resilience — physically and mentally.

🪴 Indoor “Functional Fitness”

Winter movement doesn’t have to look like exercise:

• Carrying laundry baskets

• Deep cleaning days

• Rearranging furniture

• Cooking marathons

• Gardening prep

It all counts. Your body doesn’t know the difference between “workout” and “life movement.”

💪 Strength Is Your Winter Ally

This is prime season for building strength.

Especially during perimenopause and beyond (hi, that’s us 👋), doing body weight, strength building exercise supports:

• Hormones

• Bone density

• Metabolism

• Mood

• Confidence

Simple body weight exercises are enough. Think: push ups, dips, squats, lunges, crunches, planks, etc. There are so many videos on online if you need inspiration, try searching “body weight exercise routine”. You don’t need perfection — just consistency.

💑 Move Together

Cold months can feel isolating. Movement helps.

Try:

• Walk-and-talk dates

• Family dance breaks

• Weekend hikes

• At-home workout buddies

Connection + movement = winter joy.

Ready to Move (Softly)?

Winter isn’t about going harder.
It’s about going steadier.

Small daily movement keeps your energy flowing, your joints lubricated, your mood lifted, and your nervous system supported — even when the world feels quieter and darker.

So bundle up. Light a candle. Roll out your mat. Step outside for five minutes. Do what feels doable.

Movement doesn’t need to be perfect.
It just needs to happen — gently, regularly, lovingly.

⬇️ Drop your favorite winter movement emoji in the comments!
❄️ 🧘‍♀️ 🚶‍♀️ 🔥 ☕ 💪 🌲

See you out there (or on your living room floor),
Rox 🤍