Unlocking the Mood-Boosting Power of Physical Activity

by Rylan Rosario, MA, CBHC

Winter 2025

The winter months can be challenging for mental health, with shorter days, colder temperatures, and less natural light. It’s normal to feel more sluggish and unmotivated during this time, but how do you know when your mood calls for more than a fresh cup of coffee or a check-in call with a supportive loved one? When does a seasonal change lead to deeper feelings of sadness, lethargy, and isolation?

According to Mental Health America (MHA), 5% of the U.S. population experiences seasonal depression each year. Seasonal Affective Disorder (SAD), a subtype of depression, typically begins in the fall and lasts through the end of winter.

Winter might make you want to lounge more and curl up under the covers, but movement can be one of the best ways to support yourself during this time. A steady routine of physical activity, such as running or hiking, can be beneficial, but it doesn’t need to be rigorous if it doesn’t feel good. By focusing on movement that feels enjoyable or rewarding, you can significantly improve both your mood and your overall health.

This article will explore specific ways staying active during winter can boost mental health and share practical tips for making movement more enjoyable and fulfilling.

The Winter Blues and Physical Activity

The “winter blues” refers to feelings of sadness and low energy that many people experience during the colder months. Shorter daylight hours, cold temperatures, and fewer opportunities to spend time outdoors can lead to decreased energy levels, feelings of isolation and a drop in overall mood.

A lack of physical activity during winter can worsen these feelings, creating a cycle of low mood and lethargy. Fortunately, physical activity is an excellent remedy. Exercise prompts the body to release endorphins, which are known for their mood-boosting effects. It can also help reduce stress and anxiety associated with the winter season by lowering cortisol levels, a hormone that may contribute to low mood. Even simple and brief periods of movement improve energy and mood, making physical activity a powerful strategy for managing the winter blues.

Reframing Movement as Joyful

For many, exercise can feel like an obligation or a chore. Traditional fitness routines often emphasize performance, weight loss or achieving specific metrics, which can make physical activity feel more like punishment than pleasure. But staying active doesn’t have to be about meeting goals—it can be about finding joy.

Reframing movement as fun and fulfilling can significantly change how we experience it. Instead of forcing yourself to do a workout you dread, consider the types of movement that bring you joy. Maybe it’s dancing in your living room to your favorite songs, taking a brisk walk in the snow while admiring the winter scenery, or trying a winter sport like ice skating or sledding. If you enjoy the gym but prefer staying home, advancements in home fitness equipment now make it easier to stay active. You can take a cycling class with your favorite jams and connect with people worldwide—all from the comfort of your living room. The key is to choose activities you genuinely enjoy, focusing on the experience rather than any particular outcome.

Joyful movement is about connecting with your body in a positive way. When you do something you love, you’re more likely to stick with it and enjoy the mental health benefits. Whether it’s walking in nature at sunset or practicing restorative yoga with your best friend, moving your body in ways that feel good can help combat the winter blues and bring moments of happiness to your day.

Practical Tips to Stay Active During Winter

Winter offers a unique opportunity to embrace seasonal activities that are both enjoyable and physically engaging. Activities like ice skating, skiing, sledding, and snowshoeing not only keep your body moving but also allow you to appreciate the beauty of the season. If you have access to these options, they can be a wonderful way to stay active while making the most of winter.

Embrace Indoor Options:

If the cold weather feels too daunting, there are plenty of indoor activities that can help you keep moving. Consider trying online dance classes, yoga sessions, or stretching routines from the comfort of your home. Countless free resources are available online, from YouTube videos to virtual fitness apps, that cater to different interests and fitness levels. Indoor activities can help you stay warm while still reaping the benefits of movement.

Use Everyday Moments to Stay Active:

You don’t need a formal workout to stay active—small movements throughout the day can add up. Take the stairs instead of the elevator, walk around the house during phone calls or do a few squats while waiting for your morning coffee to brew. Incorporating movement into your daily routine can help you stay active without the pressure of a structured exercise plan.

Find a Movement Buddy:

Staying active is often more enjoyable when you do it with others. Find a friend or family member to be your movement buddy, whether that means meeting for a walk, taking an online class together or simply holding each other accountable. The social connection adds an extra layer of joy, making movement feel less like a chore and more like a shared experience.

These practical tips can help you discover accessible options that work for different fitness levels, ensuring that staying active is both enjoyable and sustainable throughout the winter.

Benefits of Movement Beyond Mood Boosting

While improving mood is a key benefit of staying active, movement offers additional advantages that can enhance well-being during the winter. Regular physical activity is known to improve sleep quality, which can be especially helpful for those experiencing disrupted sleep patterns during the colder months. Better sleep, in turn, supports a more positive mood and higher energy levels.

Movement also helps reduce anxiety. Physical activity regulates the body’s stress response, easing feelings of tension and promoting relaxation. Even gentle activities, such as yoga or stretching, can have a calming effect, helping to alleviate anxiety and improve overall mental health.

Additionally, staying active can strengthen immune health. Exercise boosts circulation and immune function, which is particularly important during winter when colds and the flu are more common. Feeling more connected to your body through regular movement can also foster a sense of empowerment and resilience, contributing to an overall sense of well-being.

Overcoming Common Barriers

There are several common barriers to staying active during winter, including lack of motivation, cold weather, and busy schedules. However, there are simple ways to overcome these challenges.

If motivation is a struggle, start by setting small, realistic goals. Even a 10-minute walk or a short stretching session can make a difference and help build momentum. Dressing warmly and in layers can make outdoor activities more comfortable, even on the chilliest days. For those pressed for time, look for opportunities to incorporate movement into short, manageable windows throughout the day—every little bit counts.

Another way to overcome these barriers is to focus on the immediate benefits of physical activity. Remind yourself how good you feel after moving your body, and use that feeling as motivation to keep going. By keeping your goals realistic and choosing activities you enjoy, you can overcome obstacles and make movement a regular part of your winter routine.

The Joy of Movement in Winter

Movement can be a powerful tool for boosting both mood and physical health during the winter months. By reframing exercise as joyful movement, finding activities that bring genuine enjoyment, and incorporating practical ways to stay active, it’s possible to combat the winter blues and feel more energized and uplifted.

Experiment with different forms of movement to discover what brings you joy, and remember that every bit counts. Whether it’s dancing, walking, stretching, or playing in the snow, finding ways to move your body can make a big difference in how you feel this winter. Take small steps, celebrate your progress, and embrace the joy that movement can bring.

About the Author:

Rylan Rosario, MA, CBHC, is a psychology associate and certified behavioral health coach committed to helping individuals who are battling chronic health challenges. Diagnosed with epilepsy as a teen, Rylan understands the importance of integrated mental health treatment and now dedicates her work to it. She currently works in health psychology in private practice.

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