How Winter Affects Your Body and How to Support It
Winter often changes how our bodies feel and move. Colder temperatures, shorter days, and shifts in routine can all influence stiffness, energy, and comfort. As a physical therapist, I often notice that people experience more tension and soreness during the winter months, even if their activity level has not changed.
Cold weather affects how muscles and joints respond to movement. When temperatures drop, muscles tend to feel tighter and less responsive. Joints may feel stiffer, especially first thing in the morning or after sitting for long periods. This does not mean something is wrong. It is simply how the body adapts to colder environments.
Another factor during winter is reduced movement. People tend to spend more time indoors and sit for longer stretches. Less variety in movement can cause certain muscles to work harder while others become less active. Over time this imbalance can lead to discomfort in the back, hips, shoulders, or neck.
Footing also changes in winter. Slippery surfaces make the body more cautious, often leading to shorter steps and increased muscle tension. The body naturally braces to feel safe, which can create fatigue or soreness, especially in the legs and lower back.
Here are a few ways to support your body during the winter months.
Warm the body before activity
Muscles move better when they are warm. Wearing base layers and applying a lotion or cream to your skin will give you an additional barrier against the cold. Wear a scarf and hat to keep your heat.
Keep movement consistent
If possible, it is better to go for a 15-30 minute walk outside then stay sitting at home all day. You do not need long or intense routines. If going outside is not possible, make the day about your breath, posture, balance or challenge yourself with some exercises.
Pay attention to posture
Colder weather often leads to hunching the shoulders or tucking the chin. Noticing how you carry your body during the day can help reduce tension in the neck and upper back.
Support recovery
Winter is a good time to prioritize rest, hydration, and comfort tools that help muscles relax. These habits support recovery when the body feels more challenged by the cold.
Winter asks the body to adapt in subtle ways. When you understand how the season affects movement, you can respond with awareness rather than frustration. Small supportive habits help your body feel steadier and more comfortable throughout the colder months.