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.

Seasonal Physical and Mental Benefits

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 your lifetime can help lower the risk of chronic conditions, such as Type 2 diabetes, while also sharpening your focus and reducing stress. Regular physical activity also provides many benefits that are especially helpful this time of year such as:reduced risk of heart disease, improved sleep and immune function, reduced symptoms of depression, and strengthened social connections.

Outdoor Activity Options

If snow or prolonged periods of below-freezing temperatures are part of the local weather, embrace the elements! Try activities such as skiing, snowboarding, snowshoeing, and ice skating. On snowy days, shoveling snow, sledding, and playing in the snow are easy ways 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 in a new way.

Tips for Staying Active Outdoors in the Cold

Feel confident being active outdoors with these tips:

• Wear layers: Pants, jacket, gloves, and headwear are all important for staying protected from the cold and wind. Multiple layers of clothes can keep your warmer than a single thick layer – and you can shed layers as the body warms up.
• Stay hydrated: In cold conditions, you may not feel as thirsty. Drink water before heading out and take water with you for longer activities.
• Pace yourself: Some activities, like shoveling snow, can be more strenuous than they seem. Start at a comfortable intensity and gradually increase over time. Use the talk test to assess your intensity level.
• Watch out for ice: Ice can be difficult to spot, especially under fresh snow. Consider shoes with rubber soles and grooved treads to help prevent falls.
• Stay visible: With fewer daylight hours, you may choose to be active when it’s dark outside. Carry a flashlight and wear reflective attire to stay safe.

*If you have questions about how you or someone you support can get active safely during cold weather, you can contact a healthcare provider to discuss.

Indoor Activity Options

For days when hazardous conditions don’t allow for outdoor activities, check out the full range of indoor opportunities in your area. You can visit fitness facilities to find indoor exercise equipment or try exercise classes to stay motivated and connect with others. See if your local recreation center offers seasonal sports leagues like basketball or indoor pickleball. You can even stay active without leaving your 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 to stay active if you’re stuck inside due to winter weather.

If you’re ready to get active this winter, making a plan is a great place to start!

Eat healthy

Eating well supports muscles and bones, boosts immunity, helps the digestive system, and aids in weight management, among other health benefits for children and adults.Good nutrition involves eating a variety of healthy foods.  Try these tips to make healthy choices during the holidays:

• If you eat foods that are high in calories, saturated fat, or added sugars, choose small portions and only eat them once in a while, opt for healthier foods most of the time.
• At parties and other gatherings, fill your plate with your favorite fruits and vegetables first, then add small portions of less healthy items.
• If you are taking food to a party, make it your favorite healthy dish. Then you’ll be sure that at least one item at the party will be a healthy choice that you enjoy.
• Make healthier versions of your traditional recipes by using ingredients with less fat and salt. Try cooking with olive oil instead of butter or adding flavor with herbs and spices instead of salt.  
• Spice up baked fish or chicken by adding salsa or black bean sauce.
• Consider beans in place of higher-fat meats.

Fill your plate with vegetables and lean protein.

What is Move Your Way?

Move Your Way is the physical activity campaign based on the second edition of the Physical Activity Guidelines for Americans. It offers tools and resources for individuals and professionals to learn about the Physical Activity Guidelines, share its key messages and encourage individuals to become more active. Recognizing the health disparities and co-existing medical conditions experienced by many individuals with intellectual disabilities, developmental disabilities and autism, ODP is promoting Move Your Way in cooperation with the Office of Disease Prevention and Health Promotion of the U.S. Department of Health and Human Services.  Becoming more physically active can help lead to happier, healthier lives. Please share widely!

How can you Move Your Way?

Anything that gets your heart beating faster counts. And it all adds up.

Find what works for you! Walking, dancing, gardening, swimming, and stretching are just a few suggestions for weekly movement.

Adults need a mix of physical activity to stay healthy.  Moderate-intensity aerobic activity at least 150 minutes a week, and muscle-strengthening activity at least 2 days a week. Do activities that make your muscles work harder than usual.