Just because the temperature is colder doesn’t mean you need to take a break from physical activity. In fact, exercising during the winter can make you feel awake and invigorated. Whether you bundle up and venture outdoors or hit the gym, breaking a sweat is important for your total wellbeing, no matter the time of year. So, get on your feet and get moving with these tips from the American Heart Association!


  • Reduced risk for heart disease
  • Extended life expectancy
  • Better sleep
  • Healthy weight
  • More energy
  • Enhanced mental wellbeing
  • Improved mood


Moderate Exercise: 150 minutes each week (30 minutes per day x 5 days per week)

Moderate activity means your heart is beating faster and you’re starting to sweat. You can carry on a conversation, but you’ll be breathing heavier.

Try: walking at a brisk pace, ballroom dancing, ice skating, snowshoeing at a steady pace, pushing a stroller at a brisk pace or shoveling snow.


Vigorous Exercise: 75 minutes each week (25 minutes per day x 3 days per week)

Vigorous activity feels more taxing. Your heart is beating much faster. You can carry on a conversation, but will find yourself pausing to take a breath.

Try: pushing a stroller uphill as a very brisk pace, running/jogging, snowshoeing at a brisk pace, racquetball, jumping rope, basketball or cross-country skiing.


Whether you’re sticking to 150 minutes of moderate or 75 minutes of vigorous exercise per week, you can break up your workout into 10-minute sessions throughout your busy day. Here are some suggestions to try:

  • Walking the dog or with a friend
  • Walking at lunch – either outdoors, on a treadmill, or a nearby shopping center
  • Walking around the block after dinner to help aid digestion and burn calories
  • Housework (constant moving)
  • Yardwork (e.g., shoveling snow)