Winter’s colder temperatures and shorter days can derail even the most consistent fitness routines. Employees who embrace outdoor runs or lunchtime walks during warmer months may find it harder to stay active. While the urge to hibernate might be strong, maintaining physical activity year-round is essential. Learn about the challenges employees face, why staying active during winter matters, and how employers can build a culture of winter wellness.
Why Winter Brings a Fitness Freeze
Research confirms what many of us already suspect: physical activity declines in winter. Both the frequency and intensity of exercise tend to drop as temperatures fall, especially for outdoor activities like walking, the most popular form of exercise.
Several factors contribute to this seasonal slump:
- Lack of motivation: Reduced daylight disrupts circadian rhythms, leading to poor sleep and low energy, making it harder to find the motivation to exercise.
- Seasonal Affective Disorder (SAD): This condition, characterized by low mood, fatigue, and irritability, can reduce the desire to exercise.
- Adverse conditions: Snow, ice, and freezing temperatures make outdoor activities less appealing and sometimes dangerous.
This dip in activity can have real consequences. Reduced movement can increase the risk of weight gain, weaken the immune system, and exacerbate stress and depression — challenges that peak during winter. This can result in lower energy, more sick days, and decreased productivity.
The Perks of Winter Exercise
Although it’s important to stay active all year, there are some specific advantages to cold weather exercise:
- Boosts the immune system: Regular physical activity helps produce immune cells and antibodies, reducing the likelihood of illness. Exposure to cold air during outdoor activities may also stimulate the production of white blood cells, enhancing overall immune function. One study found that adults who exercise regularly are 43% less likely to contract winter respiratory infections.
- Maintains heart health: Cold weather can lead to increased strain on the cardiovascular system as the body works harder to stay warm. Winter exercise improves circulation, lowers blood pressure, and supports cardiovascular health.
- Fights winter blues: Exercise triggers the release of endorphins, lifting mood and combating lethargy caused by reduced sunlight. Outdoor workouts provide a double benefit by providing exposure to natural light.
Building a Winter Wellness Culture
Employers play an essential role in keeping employees active, regardless of the season. Organizations can support employee health, morale, and productivity year-round by supporting a healthy workplace culture.
Here are some practical, cost-effective strategies:
1. Offer flexible work arrangements: Adjust schedules and/or offer work-from-home options so employees can exercise during daylight hours.
2. Encourage walking, even indoors:
- Step challenges: Use fitness tracking apps to create friendly team competitions with prizes for hitting step goals.
- Walking meetings: Encourage in-office staff to have walking meetings in the hallways, and remote workers to take calls while walking around the house.
3. Provide in-office or virtual classes: Host weekly virtual yoga sessions or in-office stretch breaks. These events can keep employees moving while building camaraderie.
4. Motivate with rewards: Offer incentives, such as gift cards, fitness gear, or extra PTO for participating in winter fitness programs. Use a company leaderboard to track progress, celebrate milestones, and recognize top performers.
5. Promote the benefits of winter fitness. Share tips on how regular exercise boosts mood, energy, and immune function. Remind employees that even 20–30 minutes of daily activity can reduce stress and improve focus.
6. Make fitness accessible and fun: Introduce creative, personalized indoor fitness options such as Aaptiv’s on-demand fitness programs. Employees get an extensive library of personalized, at-home fitness programs covering everything from yoga and strength training to walking and boxing.
Supporting Mental Health Alongside Physical Activity
Winter fitness isn’t just about movement—it’s about well-being. Encourage employees to pair exercise with mindfulness or meditation apps to reduce stress and fight the winter blues.
Employers can help employees stay healthier, happier, and more productive by prioritizing winter wellness, no matter how cold it gets outside.
Learn more about Aaptiv employee fitness and wellness benefit solutions.
