Activities to Stay Active in Winter

Couple walking on a trail in the snow

Why is it Important to Stay Active in the Winter?

Cold temperatures, shorter days, and slippery conditions make staying active in the winter a challenge. Not to mention the colder weather can make joint pain feel worse, causing it to be even harder to stay motivated. If you experience increased body aches and pains with seasonal changes, or have trouble beating the winter blues, winter activities can improve both your physical and mental health.

The less your body moves, the more tension it holds. During cold weather, your joints need regular movement to improve elasticity, increase surrounding muscle strength, and mitigate pain so you can better enjoy the holidays with your family. Staying active in the winter can help you:

  • Manage chronic pain
  • Strengthen your bones and muscles
  • Boost your immune system
  • Avoid wintertime boredom
  • Maintain a healthier weight
  • Lower your blood pressure

Many people set New Year's resolutions around their fitness goals, but a healthy body and mind are far more achievable when you incorporate exercise into your daily routine all year round. Plus, winter activities can open doors to a variety of adventures whether you’re going sledding with the family or planning a camping trip to see the Northern Lights.

Tips for Staying Active in Winter

A good rule of thumb is to spend at least 30 minutes a day, five days a week participating in some physical activity. However, this is only a recommendation and depends on your own abilities. Because certain winter activities can pose safety issues, here are a few tips for staying active this winter:

  • Monitor the Weather: Keep an eye on the weather in your area and watch for potential hazards. Dress appropriately for cold temperatures.
  • Dress in Layers: While layering your clothes can seem bulky, it will keep you warm and dry. From head to toe, scarves, jackets, gloves, and even wool insoles for your shoes can make it easier to regulate your temperature and stay out longer.
  • Stay Hydrated: Drinking plenty of water before, during, and after exercise is crucial no matter the season. You can also try drinking warm water or hot decaffeinated and herbal teas.
  • Day vs. Night: Try reserving the daylight hours for outdoor winter activities. If you must go out at night, wear bright clothing or reflective materials when cycling, walking, or running beside a road.
  • Wear the Right Footwear: Avoid the risk of slipping on ice or snow and wear the proper support in your shoes or deep treaded boots. PowerStep® wool insoles with arch support keep your feet warm, dry, and supported while a good pair of snow boots keeps you upright.

Woman in coat placing orthotic insole inside gray hiking boot

10 Outdoor Winter Activities for Kids & Adults

There are several fun winter activities you and your family can do outside when the weather permits. The overall idea is to get your heart rate up and your body moving, whether you’re trying a new sport or walking through the neighborhood to see holiday light displays. Other things to do this winter and stay active include:

  1. Taking a Nature Walk – Bundle up and go for a walk in your neighborhood, at a local park, or along a nearby trail. Wear walking shoes with tread and wool shoe insoles for added warmth.
  2. Going for a Winter Hike – Get some fresh air and see the nature in your state on a winter hike. Snowshoes and wool or hiking insoles are excellent options for hiking in deeper snow.
  3. Camping in the Mountains – Take your hike up to the mountains for a camping trip over a long weekend. Look for a cabin to rent and see if there are local opportunities for ice fishing.
  4. Raking Leaves or Shoveling Snow – Outdoor chores double as great exercise, putting your whole body to work while tidying up your yard and driveway.
  5. Skiing/Snowboarding - Hitting the slopes is a popular way to be active in the winter, strengthening your muscles and improving balance. Try a beginner’s course if you’re a novice.
  6. Ice Skating – A beautiful sport, ice skating also helps people learn better balance, and is a great aerobic workout to boost your cardiovascular health.
  7. Hockey – Recreational hockey leagues practice indoors and outside. This fast-paced winter sport for kids and adults enhances muscle strength and cardio.
  8. Sledding – Sledding is a fun winter activity for the whole family. The walk uphill toting the sled behind you helps build leg muscle and increases your heart rate.
  9. Snowshoeing – Strap on a pair of snowshoes and hit the trails. Snowshoeing is a great workout for your legs. Start out slow to build your strength and wear warm wool insoles for your boots.
  10. Playing in the Snow – If your children or grandchildren love to play in the snow, join them for building a snowman, constructing a snow fort, or having a fun snowball fight.

Person shoveling snow wearing snow boots

Indoor Alternatives

It’s perfectly fine if you’d rather remain indoors this winter to work out. Plenty of fitness equipment goes on sale during the holidays if you want to build an at-home gym, too. Here are a few indoor alternatives for staying active when it’s too cold to go out:

  • Walking around shopping malls or inside your community gym
  • Recreational indoor sports like basketball, bowling, and even swimming
  • At-home strength training using weights or heavy household objects
  • Download a fitness app and look for free trials with video instruction
  • Try low-impact exercises like yoga or Pilates that improve posture and help develop muscle strength
  • Get a jump on your spring cleaning with house chores that keep you moving

When you’re walking around the house or headed out to get the mail, stay comfortable and relieve cold weather induced foot pain with orthotic slippers. PowerStep men's and women’s orthotic slippers have our patented arch support with plush cushioning and fleece lining, making them better than the average house slipper. Plus, anti-slip traction helps prevent falling on slippery or wet surfaces.

Woman wearing black PowerStep orthotic slippers

PowerStep Footwear & Wool Insoles

If you’re experiencing aching, sore feet or other foot discomfort because of the cold weather, PowerStep orthotics prevent and relieve your pain and they are easy to add to any shoe. Many winter boots either lack the proper support or have little cushioning. Your workout shoes or office shoes likely lack the insulation of winter boots, too.

PowerStep Pinnacle wool insoles on snow

Solve both problems with our wool insoles that offer support, cushioning, and temperature control. PowerStep Pinnacle wool insoles keep your feet warm and secure throughout your fun winter activities. Meanwhile, a pair of orthotic slippers is a cozy treat on those especially chilly days meant for staying inside.


Winter Aches and Pains. (2015, January 23).