Keeping moving in winter when it’s cold and gloomy
Robert Price | Last update: 17th November 2025
Let’s be honest when it’s dark by 4pm the sofa looks far more inviting than your trainers. The summer motivation suddenly disappears under a blanket and a naughty snack.
But if you’re using Wegovy or Mounjaro jabs, staying active, even just a little, makes a meaningful difference. Movement helps with energy, digestion, mood and maintaining muscle while your body is adjusting to eating less.
So how do we all stay on track? The good news is that you don’t need bootcamp workouts or freezing park runs to make a difference
Why it’s so hard to stay active in winter
The SlimrChat team agrees: winter brings three big motivation killers:
- Cold, dark mornings that make getting up early feel impossible.
- Short days, meaning fewer daylight hours for walks or outdoor exercise.
- Low mood and energy, partly from less sunlight and often, less sleep.
It’s completely normal for us to feel slower this time of year but a bit of movement is often the exact thing that will make all the difference to how you feel.
Movement is a key part of your journey
Even light activity helps your body use energy more efficiently and helps reduce side effects like tiredness, or constipation, that some people experience on GLP-1 weight loss treatments.
Moving helps preserve muscle mass which is really important for keeping your metabolism healthy and is part of maintaining your weight loss after you stop the jabs.
And if that wasn’t enough it also makes you feel better! Studies show that gentle daily movement can boost serotonin and reduce the winter blues, even in short bursts.
Keep moving without feeling like your exercising
Walk indoors!
Do a few laps of your house, walk when you’re on phone calls and go up and down the stairs. Think about small and sustainable ways to move more.
Use daylight and get outside
A quick 15 minute walk before breakfast, at lunchtime or before dinner can reset your body clock and give you a natural energy boost. Think about using your phone or smart watch to record your steps. Give yourself some targets to hit for motivation. Every little bit helps.
“I decided to set myself the goal of walking every day when I started MJ. I’m now up to at least 4,000 steps a day in the week and 9,000 each weekend day. It’s made such a difference.” Trevor, SlimrChat reader.
Keep it cosy
Mix it up too. Try a short YouTube workout, gentle yoga or stretching in your living room. Even five minutes makes a difference.
Move with others
Join a local walking group or do a “movement challenge” with a friend. Accountability works wonders when motivation dips. Our very own Content Director, Lou Dearden agrees: “Exercising with a friend requires commitment that absolutely gets me off the sofa. It’s easy to put it off till tomorrow if it’s only me. But when I’ve pulled in others; I just have to do it.”
Set up your space
Leave your shoes, mat, or weights where you’ll see them. Small visual cues help you move before your brain talks you out of it.
SlomrChat reader Dave says “For some of my work calls I don’t have to be at my desk so I take the opportunity to do them whilst walking round the house for short calls and longer calls I get outside and do a few laps of the
park. It really makes a difference to how my body feels and also helps my mental health.”
Positive mindset: progress, not perfection
Winter isn’t about smashing personal bests, it’s about keeping moving. The aim is to move most days, in whatever way feels manageable.
You’ll support your body, stabilise your mood, and find that come spring, you’re already ahead of the game.
Remember movement keeps your metabolism ticking, your digestion smooth, and your mental health steady.
So wrap up to head outside, pop on a playlist, and take it one small step at a time.
Read our other article on movement to learn more, see how even 1 min of exercise can make a difference or visit the NHS website for exercise videos.