Your evening walk is about to happen in the dark. Daylight saving time ends Sunday, November 1, and the sun will set an hour earlier overnight. For a lot of people, that's the week the after-work walk quietly stops happening.
Winter also makes us want to hibernate. In an American Psychiatric Association poll:
The goal for the next few months isn't a winter fitness transformation. It's not losing the ground you've already got. Here's how.
Why Winter Knocks Your Routine Off Track
Most movement habits ride on cues you don't think about. Daylight after work, a nice evening, a neighbor already out with the dog. Winter takes those cues away and adds friction in their place: more layers, cold air, ice on the steps, a couch that's suddenly very appealing at 5:30.
None of that means you've lost your motivation. It means the setup changed. We've written before about what makes movement stick, and the short version is that habits follow what your day makes easy. So the fix for winter is to rebuild the setup, not to try harder.
How Much Movement You Actually Need
Less than you might think, and in smaller pieces than you might think.
Adults need at least 150 minutes of moderate activity a week, like brisk walking, plus muscle-strengthening work on two or more days, according to the CDC. That's 30 minutes, five days a week, and the CDC says you can break it into smaller chunks.
The federal guidelines used to say only 10-minute bouts counted. The current edition dropped that rule: any amount of movement has some benefit, and some benefits show up right away, including less anxiety, lower blood pressure and better sleep.
How to Stay Active in Winter
Move your walk into the daylight you have. If the after-work walk is now a walk in the dark, take it at lunch instead. Even 15 minutes gets you movement and daylight at the same time, which is the best deal of the winter day. Morning light also helps with mood, which is a big part of fighting the winter blues.
Dress in layers, and skip the cotton
The American Heart Association's advice is to build in three layers: something that pulls sweat away from your skin, then fleece, then a thin waterproof shell. Cotton is the one to avoid. Once it's wet with sweat or snow, it stays wet and makes you colder.
Watch the wind, too. Per the National Weather Service, a 30-degree day with a 30 mph wind feels like about 15 degrees (AHA). Add a hat and gloves and you'll be surprised how comfortable a cold walk can be.
Make yourself easy to see after dark
If you do walk or run in the dark, assume drivers can't see you until you know they can. Wear something reflective or carry a small light, stick to sidewalks and well-lit routes, and if there's no sidewalk, walk facing traffic, as the National Highway Traffic Safety Administration advises.
Decide on your indoor backup now
The worst time to come up with an indoor plan is when it's sleeting and you're already on the couch. Pick it ahead of time, then make a simple rule: "If it's icy or below 20 degrees, I do my indoor workout instead."
Good options from the AHA's list: a home circuit, dancing, active housework like vacuuming, stair climbing, or mall walking. A 20-minute video workout counts. So does putting on music and cleaning the kitchen like you mean it.
Keep your strength days indoors
Winter is a good season to lean into the strength half of the guidelines, since it doesn't need daylight or dry sidewalks. Two days a week, work the big muscle groups: legs, hips, back, core, chest, shoulders and arms. Squats, push-ups against the kitchen counter, lunges and a resistance band will cover most of it.
Count the winter chores, carefully
Raking leaves and shoveling snow are real exercise. The AHA lists both as outdoor activity. But snow shoveling deserves respect. In AHA-cited research, study participants' heart rates went past 85% of their maximum after just two minutes of shoveling, a level more typical of an intense exercise test, and the strain is hardest on people who are least fit (AHA, 2024).
If you have heart disease or risk factors like high blood pressure, diabetes or smoking, the AHA says to have someone else do it. If you shovel, start slow, take breaks, and push the snow instead of lifting and throwing it. A snow blower is easier on the heart. Chest pain, lightheadedness or a racing, irregular heartbeat means stop right away, and call 911 if it doesn't pass.
Lower the bar on bad days
Some days you won't want to do anything, and that's fine. Agree to five minutes. Walk to the end of the block and back, or do one round of your indoor circuit. Most days you'll keep going once you've started. On the days you don't, you've still kept the habit alive, which is the whole point in January.
When to Head Inside
Cold weather exercise is safe for most people, but know the warning signs. Hypothermia is when body temperature drops below about 95°F. According to the AHA, the signs include shivering, cold hands and feet, slowed reactions, poor coordination, slurred speech, confusion and sleepiness. Older adults are at higher risk because they may not notice the cold as quickly.
A few more basics: drink water even if you don't feel thirsty, and if you've had a heart attack or stroke, check with your health care provider before starting a new exercise routine.
Build the Habit Before the Clocks Change
The best time to set up your winter routine is this week, while you've still got some daylight and energy to work with. Habits you start now carry you through the dark weeks when motivation runs low.
That's what the Avidon app is built for. Its Movement & Physical Activity program uses cognitive behavioral techniques to help adults figure out what keeps them sitting and build activity habits that last. In our review of more than 12,000 people who weren't getting enough exercise when they started, 77% had raised their activity to a healthy level by their next annual health assessment.
