Simple Tips for Staying Active in Cold Weather

It’s recommended that adults get a minimum of 150 minutes of moderate aerobic activity each week for good health. But we all know that when temperatures drop it can be very tempting to stay inside and binge watch the newest show on Netflix.

Don’t let the cold weather and shorter days get in the way of being active in the winter. Dr. Hood, orthopaedic specialist, shares a few, simple activities that we all can do to keep moving during this time of year.

Cold Weather Exercise

  • Running or walking the stairs in your house or apartment building can be a great cardio and leg workout. If you’re feeling adventurous, try climbing two steps at a time.
  • When walking outside is not an option, try going to the mall. For the average person, a brisk one-hour walk can burn 300 to 400 calories.
  • Turn up the music and dance around your home. And if you can get the rest of our family to join you, even better. A 150-pound person can burn 95 calories dancing for just 15 minutes — that’s four to five songs.
  • There are plenty of resources online that supply fun workout videos and exercises. These resources offer a variety of workouts including yoga, strength training, aerobics and other body-weight exercises.

The risk of tearing a muscle or sustaining an injury is higher in cold weather. Keep in mind these tips for preventing pain and injury:

  • Exercise with a friend. Not only is it safer and more fun, but you’re more likely to stick to your commitment – especially on the days you don’t feel like exercising.
  • Start slow and easy. Unless you’re a seasoned walker, start with just a 10-to-15-minute walk. Build up each week until you are doing at least 30 minutes, five days a week.
  • Dress appropriately. Wear proper gear like gloves, breathable layers and head cover. If you exercise at night, remember to wear reflective gear so that drivers can see you.
  • Stretch. After warming up, stretch your muscles for about five minutes before walking. Cooling down after a workout is important too. It will help you maintain flexibility and reduce the likelihood of injury.

Remember to move more and sit less. If you keep up your physical activity in the winter, you’re more likely to have the health and mobility to really enjoy the warmer weather when it returns.


The experts at Florida Orthopaedic Associates perform all types of surgeries, including total hip replacements. Our team of fellowship-trained orthopaedic physicians offer the latest non-surgical and surgical treatment options for the Central Florida community. Request an appointment through our online form or call the office to schedule an appointment today.