By Dr. Jennifer Forney, Forney Wellness Group, LLC

Winter in Western New York is not for the faint of heart. We locals know how difficult it can be to stay healthy and active here during the cold winter months.

Temperatures dipping into the single digits — or lower — and getting buried under a foot or more of snow – or more – are less than motivating. It is tempting to hunker down on the couch with a blanket and a cup of hot tea. (Not that an wellness-oriented lifestyle shouldn’t make room for relaxation.) 

But staying healthy and active during these challenging months is essential for both our physical and mental well-being. Seasonal depression is a real thing. It is also easy to overindulge in festive holiday meals and drinks. Thankfully, there are plenty of ways to keep moving, stay strong, and feel great no matter what Old Man Winter throws in our path.

Why Staying Active & Healthy in Winter Matters: The Basics

Winter is notorious for sidelining even the most dedicated health enthusiasts. Shorter days, icy sidewalks and the comfort of staying indoors can make it easy to skip workouts. But there are some significant benefits to staying on track:

• Boosting Immunity: Regular physical activity strengthens your immune system, helping you fend off seasonal colds and flu.
• Improving Mental Health: Exercise releases endorphins and serotonin, the feel-good chemicals that combat Seasonal Affective Disorder (SAD) and winter blues.
• Keeping Your Heart Healthy: Physical activity supports cardiovascular health, which is especially important during a season when we’re more likely to indulge in rich, comforting foods.
• Staying Strong for Spring: Maintaining your fitness routine in winter lays the groundwork to outdoor adventures when the warmer weather returns.

I cannnot stress that last point enough. A body in motion tends to stay in motion, but a body on the couch tends to stay on the couch. If you’ve been mostly sedentary for months, it is THAT MUCH HARDER to get moving in the spring.

Tips to Stay Active & This Winter

1. Embrace Nature (Safely!)

Western New York offers breathtaking winter landscapes. So why not enjoy them? Bundle up in layers, grab sturdy boots with good traction, and take a brisk walk through your local park or nature trail. Here in our own communities, Allegany State Park and the Allegheny River Valley Trail offer some of the most scenic vistas in the country for walkers, hikers and joggers of all ability levels. 

Snowshoeing and cross-country skiing are also great ways to enjoy the snow while getting a fantastic workout.

Pro Tip: Keep an eye on the weather forecast and plan your outdoor activities on days when conditions are favorable.

2. Bring the Workout Indoors

Create a home workout routine for when snowstorms make venturing outside impossible. Stream a yoga, Pilates, or high-intensity interval training (HIIT) class online, or follow a workout app that fits your fitness level. 

Household chores like vacuuming, shoveling snow or even stair climbing count as physical activity and keep your body moving. Get those steps in, even if you are just moving around the house. 

Try This: Set up a small workout corner at home with essentials like a yoga mat, resistance bands and light weights.

3. Join a Gym or Fitness Class

Winter is the perfect time to invest in a gym membership. Right now’s the perfect time to build those healthy habits – BEFORE making that New Year’s Resolution. With a variety of indoor activities like spin classes, circuit training and weightlifting, you can stay active regardless of the snow piling up outside. 

Tip for Beginners: Look for classes that interest you, such as yoga for relaxation or CrossFit for an energetic, group-focused workout. Find a “workout buddy” to keep you accountable!

4. Stay Active with Family & Friends

Who says fitness can’t be fun? Incorporate movement into your holiday gatherings or weekends. Go sledding with your kids, have a snowball fight, or even turn up the music indoors and host a family dance party!

Challenge Yourself: Organize a family step count challenge or plan a group hike on a clear winter day.

5. Prioritize Self-Care & Mindfulness

The hustle and bustle of the winter season can leave us feeling frazzled. That’s normal. We’re all feeling the squeeze of a packed schedule of family events coinciding with the mad year-end dash at work. The holidays cause serious financial stress.

You need a break, even if it’s a brief one. Pair your physical activity with moments of mindfulness to reduce stress. Yoga, meditation and deep breathing exercises can help you reset mentally while keeping your body flexible and strong.

Daily Habit: Start or end your day with a quick gratitude journal entry to maintain a positive mindset throughout winter.

6. Nourish Your Body Wisely

Fuel your winter activities with seasonal, nutrient-packed meals. Root vegetables, hearty soups and fermented foods can keep you warm and support gut health. Don’t forget to stay hydrated, as indoor heating can leave you feeling parched.

Healthy Swap Idea: Replace calorie-heavy mashed potatoes with mashed cauliflower or add a colorful winter salad to your holiday dinner table.

Staying Motivated for Health & Wellness in the Frosty Months

Let’s face it, staying motivated in a Western New York winter is not always easy. Set small, realistic goals to keep yourself on track. Aim for 30 minutes of movement five days a week, whether it’s a walk, a home workout or a gym session. 

Celebrate your wins, no matter how small. Remember: consistency is key. Most importantly, be kind to yourself. Winter can be tough, but every step, every stretch, and every snow-shoveling session counts. By staying active and mindful, you’ll not only survive these colder months — you’ll thrive.

If you need any help, reach out for a free consultation. If you’re ready to take your wellness to the next level, choose from one of our exclusive memberships.