Move Like the Seasons — Flow Into Winter Fitness

When the temperature drops and the skies turn grey, it’s easy to feel like slowing down — and guess what? That instinct is completely natural. In fact, winter invites us to soften, restore, and move in ways that support rather than deplete.

That’s something I often remind my clients: ticking the fitness box on your wellness plan doesn’t have to mean pushing hard and sweating like you’ve run a marathon in February! Especially not in the cooler months, when our bodies are more likely to be under the weather.

Let’s be honest: when winter rolls around, the idea of a bootcamp-style workout in the rain is… well, less than appealing. And yet, so many of us carry the belief that unless we’re sweating buckets or smashing a personal best, we’re somehow failing at “fitness.”But here’s the truth — gentle movement can be the most powerful movement. Especially during winter. Just like we eat with the seasons, we can move in sync with them too.

In natural medicine, winter is associated with the kidney and bladder meridians, systems linked to energy conservation, inner strength, and rest. That doesn’t mean we stop moving altogether. It simply means we may shift how we move — choosing forms of fitness that warm and restore, rather than potentially drain us like a midsummer HIIT class.

I often think of winter movement as a self-care ritual. Just like sipping a cup of warming tea or soaking in a magnesium bath, moving your body can be both nourishing and energising. Here are a few winter-friendly ways to bring more gentle movement into your day:

• Short, brisk walks to get the blood flowing and clear the mind. Bonus points if you can time it with some sunshine for an immune and mood-enhancing Vitamin D hit.
• Gentle strength training to support bone health and maintain muscle tone.
• Layer up and flow — create a cosy corner at home with a mat and blanket for stretching or yin yoga. Yin, in particular, is deeply restorative for the mind, body, and joints. Cosy socks and yin yoga are the wellness version of finding that sunny spot for your morning cuppa. Delightful!
• Dancing in the lounge (yes, really!) — an uplifting way to boost circulation, warm up, and brighten a grey-sky day.
• Resistance band exercises while catching up on your favourite show. Check out some online videos, and once you’ve got the hang of it, you can binge-watch and butt-tighten at the same time. No gym, no pressure, no need to leave the house in the dark!
• Housework with weights. While housework may get your steps up, it doesn’t always fit strictly into the workout category. But you could consider upping the ante with some velcro-on wrist or ankle weights. All those mundane tasks become a little more challenging — but you’re killing two birds with one stone!

So if you’re not up for high-intensity workouts right now, don’t stress. Tune in. Your body knows what it needs. Even the smallest acts of movement — stretching your arms overhead, walking around the block, rolling out your spine — can offer a lift. And of course, there’s nothing wrong with high-intensity workouts. It’s just about tuning in to our needs a little more closely during winter, when wellness can be more easily compromised by seasonal lurgies.

There’s something powerful about asking, “What do I need today?” Sometimes it’s a brisk walk to shake off the cobwebs. Other times, it’s a gentle stretch on the lounge floor while the kettle boils. Gentle movement may not leave you dripping in sweat, but it still delivers a powerful list of benefits:

• Boosts lymphatic drainage (your body’s natural detox system)
• Supports mental clarity and mood via endorphins
• Aids digestion and metabolism
• Regulates cortisol (your stress hormone)
• Helps keep joints mobile and muscles activated

And if you’ve “fallen off the wagon” with exercise lately — please be kind to yourself. Life is full. The weather can be wild. And our energy naturally ebbs in winter. That’s not laziness. That’s being human. Fitness doesn’t need to be punishing — winter can feel punishing enough at times! So this season, let movement be something that fills your cup — not drains it.