Find motivation to move in winter
Staying active in winter is about finding realistic ways to keep moving that feel good for you.
It can be hard to find motivation in the winter months particularly if it’s raining, cold or dark but there are ways to find the motivation to keep moving.
Regular physical activity is important to maintain our physical and mental wellbeing, so try some of these tips to keep moving this winter.
1. Reduce the commitment
Instead of exercising for a long period, say an hour, aim for just 10–15 minutes.
A shorter time commitment makes it easier to do any activity. But, if you find yourself enjoying the movement, keep going.
2. Change your mindset
Swap the “I have to exercise” way of thinking to thinking of it as a way to stay warm and a great way to boost your energy and mood.
3. Lean on others to help you stay active
Schedule activities with others. Catch up with a friend during a walk. Instead of catching up over coffee, join a fitness class together. Or, team up and join the Get Active Victoria Winter Challenge for group accountability and motivation!
4. Work with, instead of against the conditions
See if you can go for a walk at lunch time or check out the weather forecast to see if you can fit some activity around the rain.
If your only time to be active is when it is dark, check with your local council to see if any sports ovals or facilities are lit at night for community use like walking or running.
5. Have a back up indoor plan
Enjoy being active outdoors? If winter gets in the way, an indoor back-up plan can also help you keep moving.
Get Active Victoria offers a range of free videos and resources for all levels of ability that are perfect for indoors during winter.
Build strength and improve fitness at your pace, whenever it suits you.
5. Pair it with things you enjoy
Whether it’s listening to music or catching up on a podcast while you move, make the connection between something you enjoy and movement by pairing them together.
Pairing activities you enjoy can also make it more fun and way easier to get out and moving.
5. Be realistic
Winter can be unpredictable. Some days may be better suited for a brisk walk but on other days, a slow stretch indoors is the only thing that’s possible.
Yes, the weather during winter may change your routine, but it doesn’t have to stop it altogether. Do what you can each day and remember tomorrow is a new day to try again.
Try one or two of these to see if they make a difference to your motivation and activity levels this winter.
Last updated: June 17, 2026 at: 9:57 am
