As the temperatures drop here in Columbus, the conversations in our office have been focused on a familiar winter challenge: how do we maintain an active lifestyle when the days are shorter and our bodies are craving hibernation mode?

What we’ve learned, both from our own experiences and from our incredible Rise community, is that winter doesn’t have to mean pressing pause on our wellness journey. In fact, these colder months offer unique opportunities to reimagine what an active lifestyle looks like for you and your family.

Disclaimer: The information provided below is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Links throughout this blog may also contain affiliate links. Please be assured, that these are all products I personally use and/or recommend. There is no additional cost to you, and often times when you use my link, you will save money with my exclusive discounts and coupons. Always consult with your healthcare provider before starting a new exercise routine.

Why This Matters More Than You Think

Just yesterday in our practice, we were talking with a member who noticed her energy levels dropping significantly as we moved deeper into winter. She’s not alone. Our bodies naturally want to slow down during this season, but completely hibernating isn’t the answer. Movement, especially during these darker months, plays a crucial role in:

  • Supporting your body’s natural stress response (something we’re seeing more of this time of year)
  • Maintaining the progress you’ve made through your adjustments (yes, movement between visits matters!)
  • Keeping your immune system strong when it needs support most
  • Fighting off those winter blues that can creep in
  • Supporting your nervous system’s ability to manage seasonal stress

Bringing Movement Indoors (Without Losing Your Mind)

Remember when we were kids and could turn any indoor space into an adventure? That spirit doesn’t have to disappear just because we’ve grown up. One of our practice members recently shared how she transformed her daily routine with what she calls “movement snacks” – those little bites of activity that add up throughout the day.

Here’s what this might look like in real life:

Start your morning with what we call a “Rise and Shine” routine. Before reaching for your phone or that first cup of coffee, take 5 minutes to wake up your body. Simple stretches, gentle twists, maybe even a few cat-cows if you’re feeling fancy. Many of our members do this right next to their bed, still in their PJs, and it sets such a different tone for the day.

During your workday (especially if you’re working from home), try the “meeting moving challenge.” When you’re on calls that don’t require video, walk around your house. One of our patients logged over 4,000 steps in one day just doing this! Better yet, invest in a standing desk – your posture will thank you (and so will we! 😉).

Making Winter Work For You

Instead of viewing winter as the enemy of activity, what if we embraced its unique opportunities? The quiet mornings, the crisp air, the way our community comes alive with winter activities – it’s all about changing our perspective and finding joy in seasonal movement.

Here’s where we see many families missing out: they try to replicate their summer routine instead of creating a winter-specific one. Rather than fighting against the season, try leaning into it:

Winter-Specific Activities That Actually Work: The key is finding activities that excite you enough to brave the cold. Some of our Rise families have found success with:

  • Winter hiking at some of our local metro parks! Some of our favorites are High Banks and Sharon Woods Metro Park. These are safe places you can walk alone, or if you’re feeling social meet up with friends and bring your kids if you’d like!
  • Creating indoor obstacle courses has become a Sunday tradition for many of our families with young children. One creative mom shared how she uses painter’s tape on the floor to create balance beams, hopscotch patterns, and movement paths. The best part? The kids help design it, making it an activity that engages both body and mind.
  • Exploring indoor climbing at Vertical Adventures or trying a new class at the Dublin Community Recreation Center. These facilities offer excellent family-friendly options that keep everyone moving.
  • For those seeking more traditional winter activities, grab the family and head to The Chiller for ice skating or make a day trip to Mad River Mountain for skiing. Both are perfect ways to build new movement skills while creating winter memories together.

Making It Sustainable (Because That’s What Really Matters)

Here’s what we tell every practice member who asks about staying active in winter: the perfect routine is the one you’ll actually do. That might mean:

  • Starting a virtual workout group with friends. Several of our practice members connect on Peloton for weekly rides. It’s amazing how motivating it is to see familiar names on the leaderboard!
  • Setting up a small movement space in your home. It doesn’t need to be a full home gym – one of our practice members cleared a corner of her bedroom for a yoga mat and some resistance bands. She calls it her “wellness corner,” and it’s become her favorite spot for morning stretches.
  • Finding ways to make daily tasks more active. Another member shared how she turns cleanup time into a dance party with her kids – making memories while keeping everyone moving.

The Rise Approach to Winter Wellness

What we love most about our community is how we support each other through these seasonal transitions. We’ve noticed that the practice members who thrive during winter are those who:

  • Adjust their expectations while maintaining their commitment to movement
  • Stay consistent with their care (winter adjustments are crucial for maintaining mobility!)
  • Focus on quality movement over quantity
  • Make it social when possible
  • Listen to their bodies and adjust accordingly

Let’s Make This Winter Different!

Movement doesn’t have to be perfect to be beneficial. Sometimes, a dance party in your kitchen while making dinner is exactly what your body needs. Our team is here to support your winter wellness journey with:

            • Personalized movement recommendations during your adjustments
            • Nutrition guidance to support your winter activities
            • Regular check-ins to keep you accountable and moving well

Want to discuss personalized strategies for your winter wellness routine? Book your next appointment through our website or call us at (614) 681-0195. Let’s work together to make this winter your most active yet!

Here’s to embracing the season and staying well, The Rise Team ✨