Ohhh winter… the season of cosy blankets, hot cups of tea, and suddenly wondering, “Why does moving my body feel like dragging a polar bear up a hill?”
If you’ve been feeling slower, less motivated, or like your mat is calling you from very far away, you’re not alone — winter affects us more than we realise.
But here’s the empowering part:
Once you understand why movement feels harder, you can find ways to make it feel fun, energising, and totally doable again.
Let’s dive in.
1. Less Sunlight = Less Energy (Totally Normal!)
Shorter days affect your natural rhythm and your mood — which means your motivation dips too.
This doesn’t mean you need to move less, it just means you need movement that gives you energy, not drains it.
Think:
- warm, flowing movement
- energising breath
- music you love
- short, uplifting sessions
Instead of forcing intensity, focus on movement that wakes up your spark.
2. We Spend More Time Indoors… and More Time Sitting
Shorter days → more time at the desk, on the sofa, under a blanket.
But here’s the sneaky thing: the more still we are, the harder it feels to start moving.
It’s not you — it’s inertia.
(Physics is rude like that.)
The trick isn’t slowing down — it’s warming up and breaking the stillness.
Try:
- shoulder rolls while your kettle boils
- ankle circles under the desk
- a 1-minute shake-out
- a little dance to your favourite song
Mini movements remind your body, “Oh right, I like this!”
3. Winter Can Make Movement Feel “All or Nothing”
Ever catch yourself thinking…
“If I can’t do a full class, why bother?”
or
“I’ll start moving again in January”?
Winter can amplify perfectionism because we’re already tired. Anything that feels “big” becomes a no.
But joyful movement isn’t about big.
Winter is the season where small, fun, doable bursts of movement make the biggest difference — physically, mentally, and emotionally.
Even 5 minutes of joyful movement in the morning can flip your entire mood for the day.
4. Your Body Needs More Warming Up
Cold muscles = stiff muscles.
That stiffness can trick you into thinking moving will feel awful.
But once you warm up — even with 60 seconds of light, playful movement — your body goes:
“Ohhhh yes, THAT feels good.”
Here is a warm up sequence that I do at the start of every Primal Fusion class. You sit on the floor and don't even need to get up!
Just a few minutes and your body is instantly more awake.
So… How Do You Make Movement Fun Again in Winter?
Here are plenty of ideas to help you feel inspired, playful, and ready to move:
Move to Music That Warms Your Soul
Create a “Winter Joy” playlist and let a single song be your movement practice.
Start with 2-Minute Warm-Ups That Feel Delicious
Things like:
- hip circles
- spinal waves
- marching on the spot
-
a full-body shake
Just enough to get your circulation going and make movement feel easy.
Try ‘Micro-Movements’ Throughout the Day
These tiny bursts count so much more than people think.
Examples:
- Swing your arms while twisting your body side to side as you wait for the kettle to boil
- A 30-second stretch during work
- A few cat-cows as soon as you get out of bed
- One playful reach-and-sway in the kitchen
They build momentum without effort.
Inject More Playfulness
Movement doesn’t have to be serious!
Try:
- rolling on the floor
- dancing while cooking (personal fav)
- Have a tickle fight with your child or play with your dog
- Write your name in the air with your..... butt! (another personal fav!)
Play wakes up joy in the body.
Use Breath to Spark Movement
A few energising breaths can turn “I can’t be bothered” into “Okay, maybe a little!”
Pranayama in yoga means control of life force, or vital energy, which is achieved through breathing exercises. Because we get the energy inside the body moving around and flowing, we feel invigorated.
Try:
- Standing deep long breaths - raise your arms on inhale, lower on exhale
- Kapal Bhati (how to do it)
- Bhastrika (how to do it)
- Wim Hof's breath technique to double your push-ups! (how to do it)
Turn Movement Into a Ritual, Not a Task
Light a candle or put on some music.
Put on comfortable and loose clothes.
Roll your mat out with intention.
Ritual brings warmth and meaning to the practice.
Choose Movement That Makes You Smile
This is the most important part.
If a movement makes you think “ugh,” swap it out.
If it makes you think “ooooh yes,” you’ve found your winter medicine.
Just in case you feel motivated to get moving after reading this...
I’ve created a FREE 3-day movement experience to help you get started.
It’s called The 3 Day Bundle of Joy, and inside you’ll find:
- 3x joyful movement flows
- a guided meditation
- a reflection and journalling workbook
It’s my gift to help you reconnect with your body this winter — and rediscover how good movement can feel.
Movement doesn’t have to feel hard in winter — it just needs to feel different, warmer, and more joyful.
When movement feels good, fun, and energising, your brain stops resisting.
Your body stops dragging.
And staying active becomes something you look forward to.