Ask a Provider: Staying Active When It’s Cold and Rainy Outside
Catherine Reid, DO, Family Physician
Cold, wet weather doesn't have to mean putting your fitness goals on hold. We asked Family Physician Dr. Catherine Reid for her best tips on staying active through the colder months, no matter your schedule, space, or budget.
How can I stay active when it's cold and rainy outside?
The days are shorter and the weather isn't cooperating, but your body still needs to move. The good news: you don't need a gym membership or fancy equipment. Try:
- Bodyweight exercises at home. Squats, lunges, push-ups, and planks all work well in a small space.
- Dancing. Put on music and move for a few songs. It counts as real exercise.
- Household chores. Vacuuming, sweeping, and other chores get you moving while you check things off your to-do list.
- Stairs. Walking up and down stairs at home or in a building is an easy way to get your heart rate up.
- Check for free local options. Some libraries, community centers, or schools offer free open gym or activity times. It's worth a quick call to ask what is nearby.
Related: Why Small Health Steps Can Make a Big Difference
What are some easy indoor exercises I can do at home?
You don't need equipment to get a full workout in. Here are a few simple, beginner-friendly moves:
- Squats: Stand with feet hip-width apart, bend your knees like you're sitting in a chair, then stand back up.
- Lunges: Step one foot forward, bend both knees, then push back to standing. Switch sides.
- Planks: Rest on your forearms and toes, keeping your body in a straight line, and hold.
- Push-ups: Hands under your shoulders, lower your chest toward the floor, then push back up.
- Glute bridges: Lie on your back with knees bent, then lift your hips off the floor.
Start slow, focus on good form, and build up as you get stronger. If anything causes pain, stop and check with your provider.
How can I keep my kids active when we're stuck inside?
Kids don't need much to stay moving, just a little creativity:
- Dance parties. Put on music and let them move.
- Obstacle courses. Use pillows, cushions, and furniture to build a course to crawl, jump, and climb through.
- Active games. Twister, Simon Says, and freeze dance all get kids moving with no equipment needed.
- A "move jar." Fill a jar with slips of paper listing movements (like "hop like a frog" or "monster walk"). Kids pick one to do together.
- Hallway games. Hopscotch made with tape, jump ropes, or simple races down the hall.
- Indoor scavenger hunt. Write or draw a list of household items to find, and have kids run from room to room searching. Add movement challenges along the way, like "do five jumping jacks before you check the kitchen."
It's okay to break activity into smaller chunks throughout the day instead of one long session — ten minutes here and there adds up.
Is it still safe to walk or exercise outside in the rain or cold?
For most healthy people, yes. Being outside in cold weather is generally safe and can even boost your mood. A few things to keep in mind:
- Dress in layers. This helps you stay warm without overheating and lets you remove a layer if you warm up.
- Avoid getting wet. Rain and snow can make you colder faster, so waterproof or water-resistant layers help.
- Warm up a little longer than usual. Your muscles take more time to loosen up in the cold.
- Stay hydrated. It's easy to forget to drink water when it's cold, but your body still needs it.
- Know your risk factors. If you have a heart or lung condition, asthma, or another health concern, talk with your provider about precautions before exercising in the cold.
- Skip it in extreme conditions. Very low temperatures, strong winds, or icy, slippery surfaces are a good reason to move your workout indoors.
Warm, layered clothing helps, but it's not required to get moving. Even one warm layer, or whatever's on hand for you and your kids, is enough to get outside safely on milder days.
Related: Cold Weather Health Tips for Chronic Conditions
How much activity do I actually need each week?
Adults should aim for at least 150 minutes of moderate activity a week (like brisk walking) or 75 minutes of vigorous activity (like jogging), spread across several days. You don't have to do it all at once. Short bursts, like a few ten-minute walks, add up and still count.
Adding strength exercises for your major muscle groups at least twice a week rounds out a well-balanced routine.
Kids and teens should aim for about 60 minutes of activity a day, and it doesn't need to happen in one stretch either.
Even a small amount of movement is better than none. If a full workout feels too much some days, a short walk or a few minutes of stretching still counts toward a healthier you.
This information is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Please talk with your care team about any questions or concerns related to your health.
Sources:
American Heart Association. (2024, January 5). How to stay active in cold weather. https://www.heart.org/en/healthy-living/exercise-and-physical-activity/getting-active/how-to-stay-active-in-cold-weather
American Heart Association. (n.d.). 25 ways to get moving at home infographic. https://www.heart.org/en/healthy-living/exercise-and-physical-activity/getting-active/25-ways-to-get-moving-at-home-infographic
Centers for Disease Control and Prevention. (2024, February 12). 6 tips to stay active this winter. https://www.cdc.gov/physical-activity/features/stay-active-this-winter.html
Children's Hospital of Philadelphia. (2026, February 6). Fun ways to keep kids active through the winter. https://www.chop.edu/news/health-tip/fun-ways-keep-kids-active-through-winter
Get Healthy Clark County. (2020, March 26). Ideas for keeping your kids active indoors. https://gethealthyclarkcounty.org/ideas-for-keeping-your-kids-active-indoors/
Healthy Schools Campaign. (2020, April 15). How to keep kids active at home. https://healthyschoolscampaign.org/blog/how-to-keep-kids-active-at-home/
Kaiser Permanente. (2026, February 7). 7 simple exercises to add to your next at-home workout. https://healthy.kaiserpermanente.org/health-wellness/healtharticle.7-simple-exercises-you-can-do-at-home
Komaroff, A. L. (2023, February 1). What's the minimum amount of exercise I need each week? Harvard Health Publishing. https://www.health.harvard.edu/exercise-and-fitness/whats-the-minimum-amount-of-exercise-i-need-each-week
Mayo Clinic Staff. (2023, July 26). Exercise: How much do I need every day? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
Okoroha, K. (2023, March 2). Mayo Clinic Q and A: Exercise safety in cold weather. Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-exercise-safety-in-cold-weather/
Rush University Medical Center. (n.d.). Staying active in the winter. https://www.rush.edu/news/staying-active-winter
University of Utah Health. (2026, January 8). Is it safe to exercise in cold weather? https://healthcare.utah.edu/the-scope/health-library/all/2026/01/it-safe-exercise-cold-weather