Stay Active This Fall and Winter: How to Keep Moving Despite Shorter Days

As the days grow shorter and the temperatures drop, many people find it harder to stay active. With less daylight and colder weather, outdoor routines often get pushed aside — but consistent physical activity is essential for maintaining joint health, muscle strength, and overall mobility, especially if you’re recovering from an orthopedic injury or surgery.  

At OMS, we understand how seasonal changes can impact your motivation and comfort. Here are some simple, practical ways to keep your body moving all year long.

1. Bring Your Workout Indoors

When it’s dark or chilly outside, bring your movement inside! Try:

• Home exercise videos or virtual classes (many require no equipment).
  
  
• Resistance bands or light weights for strength training.
  
  
• Yoga or Pilates for flexibility and balance.
  
  
• Stationary cycling or treadmill walking for low-impact cardio.
  

Even 20–30 minutes a day can make a big difference in joint function and overall well-being.

2. Stay on Schedule

Set a specific time to exercise — whether it’s early morning, lunch break, or after work. Treat it like an appointment you can’t miss. Consistency helps your body (and your brain) stay in rhythm even as daylight shifts.

3. Take Advantage of Daylight

Whenever possible, get outside during daylight hours. A brisk lunchtime walk, raking leaves, or playing with your kids in the yard offers both physical activity and a mental health boost from natural sunlight and fresh air.

4. Join a Class or Group

Community motivates! Exercising with others helps you stay accountable and can make movement more enjoyable. Look for: 

• Indoor fitness classes or aquatic programs
  
  
• Local walking clubs
  
  
• Physical therapy-led wellness or strengthening programs

5. Focus on Function

You don’t need to “work out” to stay active. Functional activities — like carrying groceries, climbing stairs, or doing light chores — help maintain your strength, flexibility, and endurance.

6. Listen to Your Body

If you have joint pain, arthritis, or are recovering from an injury, modify your activity as needed. Low-impact exercises such as swimming, cycling, or elliptical training can protect your joints while still providing great cardiovascular benefits. If pain persists, our orthopedic and physical therapy teams can help tailor a program that keeps you moving safely.

Shorter days don’t have to mean less movement. With a few adjustments, you can stay active, strong, and pain-free all season long — keeping your joints healthy and your body ready for whatever comes next.