As the temperatures drop and the air becomes brisk, it’s far too tempting to get cozy indoors and stop exercising. However, maintaining an active lifestyle is foundational for our physical and mental well-being, especially when the weather outside is less than inviting (it is cold and flu season right now, after all!). Thankfully, there are a variety of effective and engaging exercises designed to keep you moving, motivated, and in great shape without ever stepping foot outside or in the gym. Embrace the coziness of your home while still achieving your fitness goals as we delve into a plethora of indoor workout routines that are perfect for the colder months. Staying active indoors has never been easier.

Staying Active Indoors: Is Exercise Good For Your Immune System?

Regular physical activity plays a significant role in bolstering the immune system, particularly during cold and flu season. That’s because exercise contributes to a more robust immune system by promoting the circulation of white blood cells, which are vital in defending the body against pathogens. It enhances the immune response, making it more efficient in identifying and combating infections.

Physical activity is also known to reduce stress by releasing endorphins, the body’s natural mood elevators. Lower stress levels can positively impact the immune system, as excessive stress is linked to a weakened defense against illnesses.

Finally, staying active indoors can help regulate inflammation in the body. Chronic inflammation weakens the immune system, making the body more susceptible to infections. Exercise helps to manage this by maintaining a balanced inflammatory response.

And if you’re especially worried about this year’s cold and flu season, which is thankfully projected to be not as bad as last year’s cold and flu season, aerobic exercises can strengthen the respiratory system. Stronger lungs and improved breathing capacity can be beneficial in fighting respiratory infections that are common during cold and flu season.

Too Cool For Workout School: When Should You Move Your Workouts Indoors?

Determining when it’s too cold to exercise outdoors largely depends on individual tolerance levels and the specific weather conditions:

  • Temperature: If the temperature falls below freezing (32°F or 0°C) or if there are extreme wind chills, it might be too cold for outdoor exercise. Wind chill can significantly affect how cold it feels and can increase the risk of frostbite or hypothermia.
  • Health Conditions: People with certain health conditions such as asthma, heart problems, or respiratory issues might need to be more cautious when exercising in cold weather. Extreme cold can exacerbate these conditions.
  • Clothing and Gear: If you aren’t adequately dressed for the weather, it’s probably too cold to exercise outdoors. Proper clothing that insulates and protects against the cold, wind, and moisture is essential.
  • Your Comfort and Safety: Pay attention to your body’s signals. If you’re feeling intensely cold, experiencing numbness, tingling, pain, or shivering, it’s a sign that it might be too cold to continue exercising outside.

Listen to your body, be mindful of weather forecasts, and prioritize safety when considering outdoor exercise in cold temperatures. Of course outdoor exercise is best, but if in doubt or if the conditions seem too extreme, it might be wiser to opt for indoor workouts or activities to stay safe and warm.

Your Checklist: What Do You Need to Safely and Effectively Exercise Indoors?

The requirements for indoor exercise can vary based on personal preferences, the type of workout, and the space available.

Whether you live in a cozy 1-bedroom apartment or a sprawling suburban home, get set up in a clear and open area that provides enough room for movement and your chosen exercise routines. This could be a spare room, a living room, a basement, or any area where you can move freely without obstruction.

Safety first: Make sure the space around you is clear of clutter and tripping hazards!

As for gear, wear suitable workout clothing that allows flexibility and comfort during movement. This could include moisture-wicking fabric to help manage sweat and temperature regulation.

Depending on the type of workout, appropriate shoes may also be necessary for support and safety. For instance, running shoes for cardio or cross-training shoes for various activities.

Other items to consider for your home gym include:

  • Exercise Mat: Particularly useful for activities like yoga, Pilates, or floor exercises. A mat provides cushioning and support for your body during workouts.
  • Workout Equipment: The need for equipment will depend on your preferred exercises. It could range from basic items like resistance bands, dumbbells, kettlebells, stability balls, jump ropes, or more extensive equipment like a treadmill, stationary bike, or elliptical machine.
  • Guidance or Resources: Access to workout routines, online videos, fitness apps, or even a personal trainer can be immensely helpful for guidance and motivation during indoor workouts. We recommend using trusted, expert sources, such as the American Council on Exercise’s workout library (which includes an at-home workout guide for beginners).
  • Music or Entertainment: Many people find that music, podcasts, or workout videos enhance their motivation and make the exercise more enjoyable. Consider a good sound system or headphones.

The essentials you need for staying active indoors vary based on the type of exercise you’re planning to do. Some workouts might require minimal equipment, focusing primarily on bodyweight exercises, while others might necessitate more specialized gear or machines. And that leads us to the fun part of this health guide — what workouts can you do from the comfort of your home?

10 Ideas For Staying Active Indoors

There are numerous ways to stay active and engage in effective workouts from the comfort of your home, all of which are easy to adjust for various fitness levels and preferences:

  1. Bodyweight Exercises: These exercises use your body weight for resistance and include activities like squats, lunges, push-ups, planks, and burpees. They’re versatile and can be adapted to different fitness levels.
  2. Yoga and Pilates: Both disciplines focus on strength, flexibility, and mindfulness. There are plenty of online classes and videos catering to various levels and styles.
  3. High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by brief rest periods. They’re effective for burning calories and improving cardiovascular fitness. Moves like jumping jacks, mountain climbers, and high knees can be included.
  4. Dance Workouts: Dance-based exercises like Zumba or other dance cardio routines are a fun way to stay active and boost your mood.
  5. Cardio Workouts: Jump rope, running in place, or using a mini-trampoline can provide effective cardiovascular workouts indoors.
  6. Online Workouts and Apps: Many fitness apps and websites offer a wide range of workouts, from beginner to advanced levels. Platforms like YouTube have countless free workout videos for different fitness preferences.
  7. Strength Training with Equipment: If you have dumbbells, resistance bands, or kettlebells, you can engage in various strength training exercises to build muscle and improve overall strength.
  8. Stair Workouts: Utilize a staircase for a cardio and lower-body workout. Step-ups, stair running, or incline push-ups on stairs are great options.
  9. Functional Training: Use everyday household items creatively for resistance or weight, like using water bottles as light dumbbells or a filled backpack for added weight during exercises.
  10. Fitness Challenges: Set daily or weekly challenges for yourself, like a certain number of push-ups, squats, or planks. Challenge yourself to improve gradually.

Remember to warm up before starting any exercise routine and cool down at the end. Listen to your body and choose exercises that you enjoy and that fit your fitness level. Variety in workouts helps prevent monotony and keeps your body engaged in different ways. And remember, consistency is key for long-term fitness benefits — both for the cold winter, and the rest of the year, too!


  • https://digscholarship.unco.edu/cgi/viewcontent.cgi?article=1792&context=dissertations
  • https://health.umms.org/2020/11/10/stress-immune-system/
  • https://abcnews.go.com/Health/flu-rsv-starting-circulate-cases-remain-lower-year/story?id=104006522