Winter has arrived (finally!) and you might have already noticed that the motivation to move might have dropped off a little. Not everyone will agree, but I love that we get to experience the four seasons in Canberra. They are a natural reminder that the ebbs and flows in our energy levels and our motivation for exercise are normal too.
It’s common to feel less inclined to exercise in winter, but this isn’t simply a matter of willpower. Our nervous system is constantly responding to our environment, and influencing how we feel, move and recover. Knowing this can help us make informed decisions about exercise during the colder months to best support our physical, mental and social health.
Why the nervous system matters
The nervous system regulates many essential functions, including heart rate, breathing, sleep, muscle tension and our response to stress. It is continually assessing our internal and external environment, helping determine whether the body is ready for action or needs rest.
Exercise is a positive form of stress that strengthens the body when balanced with adequate recovery. However, if we’re already managing poor sleep, illness, emotional stress or a demanding workload, our capacity to adapt to exercise is reduced.
Why winter can feel different
Several factors can make exercise feel more challenging during winter. Reduced daylight can affect mood and sleep, colder temperatures require the body to work harder to stay warm, and seasonal illnesses are more common. For many of us, these changes occur alongside work, family and other responsibilities.
Rather than viewing lower energy as a sign of laziness, we could consider it useful information. Our bodies are constantly providing feedback about what sort of input is valuable for optimal health in a given moment.
Listening doesn’t mean doing less
Listening to your cues from your nervous system doesn’t mean avoiding exercise whenever you feel tired. Instead, it means matching the type and intensity of movement to your current capacity and needs.
Some days, or at certain times of the day, you’ll feel ready for a challenging strength session or high intensity cardio. On others, lower intensity exercise, mobility exercises or gentle movement and breathwork may be more appropriate.
Sometimes you may even find that once you get going, exercise is just what your body needs on a cold day.
Maintaining regular movement while adjusting intensity when needed is a great alternative to pushing through fatigue or skipping exercise altogether.
When your body may be asking for more recovery
Signs that you may need to temper intensity include:
- Persistent fatigue
- Poor-quality sleep
- Difficulty concentrating
- Increased irritability
- Lingering muscle soreness and plateau in strength gains
- Feeling drained rather than energised after exercise
These are often signals that your body would benefit from more recovery—not necessarily less movement.
Keep moving, even if it looks different
Regular physical activity remains one of the most effective ways to support healthy aging. It helps maintain muscle strength, bone health, cardiovascular fitness, metabolic health and mental wellbeing. It also helps us stay connected with ourselves and with community.
On lower-energy days, a walk outdoors, light resistance training or gentle movement may provide greater benefit than forcing a high-intensity workout.
The goal is consistency, at the appropriate intensity for the desired outcome. Small amounts of regular movement are more beneficial than alternating between intense exercise and long periods of inactivity.
Practical tips for winter
- Spend a little longer warming up before exercising in the cold.
- Aim to move most days, even if sessions are shorter.
- Prioritise sleep and good nutrition to support recovery.
- Get outside during daylight hours when possible.
- Pay attention to how you feel after exercise. Ideally, movement should leave you feeling refreshed rather than exhausted.
Key takeaways
Movement should support your health, not compete with it.
This winter, rather than asking, “How hard should I push today?”, consider asking, “What type of movement will best support my body today?”
Learning to adjust your exercise to your body’s needs, no matter the season, is a practical and compassionate approach that helps you stay active, recover well and maintain your health over the long term.
Zoe Hewett, Accredited Exercise Physiologist
