By Jamie Jablonowski, MPH, BSN, RN, CPH
The winter months bring shifts in temperature, daylight and daily routines. Research shows that adults take fewer steps in winter than in summer, which may lead to adverse physical and psychological effects. With a few modifications, you can maintain your physical activity and the benefits of moving your body, even in cold weather.
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity physical activity a week, which can include a wide range of activities. This can be divided into smaller increments, such as 20 minutes daily or 30 minutes five days per week. Physical activity is personal to each person and should be tailored to their age, medical conditions, lifestyle and interests.
The Benefits of Physical Activity
in Any Season
Exercise has been shown to have both short- and long-term benefits, according to the CDC, and staying active can be one of the best ways to improve your mental and physical health. Regular exercise can help you sleep better, reduce anxiety, improve balance, reduce the risk of many diseases, including type 2 diabetes and various cancers, strengthen bones and muscles, lower blood pressure, maintain or lose weight and keep your mind sharp.
Paul Giannotti is a physical therapist at Monmouth Medical Center with 23 years of experience caring for adults. While he acknowledges it can be more challenging to exercise in the winter, he believes the benefits are worth the extra effort. “If I get physical activity, I’m going to enhance my mood. It gives me that release of that serotonin.”
When addressing musculoskeletal issues, Giannotti highly encourages his patients to keep moving. “You’re going to have less pain if you’re physically active. If you’re lubricating your joints, you’re stretching your muscles, you’re going to have less complications of arthritic things and autoimmune illnesses.”
Giannotti primarily treats orthopedic patients and he emphasized the importance of even brief physical activity to improve synovial fluid circulation. Synovial fluid is similar to oil in an engine, reducing friction and allowing the bones and cartilage to glide smoothly. “You’re going to thank me tomorrow that you went outside today, that your joints feel better because you walked 10 minutes. Even if it was 10 minutes, you lubricate those joints.”
Why Warming Up is Critical in the Cold
While completing a warm-up is important before any physical activity, Giannotti believes it is essential when exercising in the cold. He stressed the importance of at least 15 minutes of pre-activity to warm the body and increase blood flow to the muscles.
Giannotti explained that many people stretch before exercising, but advised dynamic stretching is far more effective. Dynamic stretching involves continuous, controlled motion, not holding a static position. “Stretching just relaxes muscles; it doesn’t increase blood flow,” said Giannotti. He described dynamic stretching as “stretching with movement.”
An example of a static stretch is raising your shoulder and holding it for 30 seconds. In dynamic stretching, you march in place while lowering and raising your arm, moving your muscles through their full range of motion and improving blood circulation. He added that doing a dynamic stretch that mimics the activity you plan to do is recommended. If you plan to walk as your activity, then moving your hips and arms at the same time would be an effective dynamic stretch as a warm-up.
A cooldown is also important to help the body transition from increased activity to a more restful state. At this stage, Giannotti explained, stretching can be beneficial to help relax the muscles. “If you were outside and you were walking for 30 minutes, your cooldown would be walking a little bit slower and doing some stretches.”
Finding Motivation as Temperatures Drop
Moving in the winter, especially outside, can be especially daunting. Finding social support can help decrease isolation and increase accountability. Giannotti suggested starting a walking club or meeting online with several others to complete a short indoor workout together.
Katie Desiere of Ocean Township is an avid runner and continues her routine despite the cold. She runs 4 to 10 miles, starting before 6:30 a.m., and finds laying her clothes out the night before helpful to ensure she gets out on time. “I love to run and would rather spend my time outside than on a treadmill. Being outside is just part of what I love about it, although I do enjoy it a bit more in the summer sunshine.”
She said having the right clothes and accessories helps manage the cooler temperatures and having races to train for helps her stay on track with her routine. “My advice is to get the right clothes and layers and remember that once you’re out the door, it’s never as bad as it looks from the window inside. Also, doing a warm-up inside beforehand is really helpful.”
Safety Tips to Avoid Injury
The CDC also advises appropriate clothing for winter activities and Giannotti agreed. He emphasized the importance of being able to add and remove layers as the body warms up and cools down. “When you go out into the cold, all the heat from your skin goes right to your core… to protect your organs.” Wearing hats, gloves and even face shields can help to “protect those sensitive areas because they’re losing their heat source.”
Most people know to hydrate in the warmer weather, but adequate fluid intake is just as important in the winter. “People don’t feel like they’re dehydrated in the winter because it’s drier and they’re not sweating,” said Giannotti. He noted that drinking water is just as important, regardless of whether you’re sweating, especially since the air is drier this time of year, leading to greater moisture loss.
Giannotti said that, in addition to warming up the muscles with dynamic stretching, nerves need to be warmed up as well. “If your nerves aren’t warmed up, your reaction times are worse. You’re going to be more prone to falling.”
How to Bring the Outside Inside
When conditions are too unsafe to be outside, staying indoors can still be an effective option. Giannotti suggests designating a comfortable space in your house with lots of light, exclusively for your workouts. He advises all his patients to utilize a humidifier to protect the nasal passages and airways and maintain their body’s moisture.
However you choose to move this season, Giannotti emphasized the importance of finding a workout routine that works for you. “We’re meant to be upright,” he said.
“Our body needs physical activity that’s sustaining for overall health.”
He suggested that when you want to stop exercising due to changing weather conditions, try modifying instead. “Winter shouldn’t be stopping you from doing activities that you’ve enjoyed in previous seasons. Nothing should stop because of the weather and temperature.”
The article originally appeared in the January 1 – 7, 2026 print edition of The Two River Times.
