Did winter slow you down? You are definitely not the only one. As temperatures drop and daylight hours shorten, it is common to feel less motivated to stay active. Across Brisbane and Queensland, many people find themselves swapping outdoor walks for extra time on the couch. However, even a few weeks of reduced movement can start to impact your health and wellbeing.
Now that the seasons are shifting, it is the perfect time to reset. At Berkeley Medical Centre, we understand how important it is to ease back into regular activity. Whether you are recovering from winter inactivity, managing a chronic condition or simply want to feel stronger and healthier, this guide will help you take those first steps safely and confidently. Getting active after winter is a great opportunity to re-centre your health goals and rebuild momentum.
What You will Learn in This Article
- The effects of winter inactivity on physical and mental health
- Why regular movement supports better long-term health outcomes
- How to begin exercising again without risk of injury
- Ways to overcome common exercise obstacles
- How your local GP in Brisbane can help with personalised healthcare support
Why Physical Activity Drops in Winter – and Why It Matters
Even in Brisbane’s relatively mild winters, colder mornings and early sunsets can disrupt our motivation to move. While it may feel harmless at first, inactivity can quickly lead to:
- Muscle stiffness and loss of strength
- Weight gain and slower metabolism
- Reduced cardiovascular fitness
- Mood changes such as increased anxiety or low energy
- Poor posture, balance and coordination
Staying sedentary for too long may also raise the risk of chronic health conditions including high blood pressure, type 2 diabetes, heart disease and joint pain.
The Health Benefits of Moving More After Winter
You do not need to run marathons or sign up for an expensive gym membership to improve your health. In fact, short and consistent sessions of physical activity can offer significant benefits.
According to Australian physical activity guidelines, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus two strength-training sessions.
By getting active after winter, you can enjoy:
- Improved heart and lung function
- Enhanced mood and mental clarity
- Better sleep and reduced stress levels
- Stronger muscles and healthier joints
- Better weight management
- Reduced risk of chronic diseases and early ageing
Even just 10 minutes of movement at a time can help. The important part is to start.
Simple and Practical Ways to Get Moving Again
If winter disrupted your exercise routine, do not stress. You can start slowly and build up over time. Here is how to ease back into movement no matter your current fitness level.
What to do if Colder weather has kept you indoors:
- Walk during the warmer part of the day late morning or early afternoon
- Layer up with breathable, weather-appropriate clothing
- Do gentle outdoor workouts like stretching, resistance band training or brisk walking
- Visit local Brisbane walking tracks or parks to make exercise more enjoyable
If you have limited mobility:
- Try low-impact options like hydrotherapy or water aerobics
- Do seated workouts, including chair yoga or gentle Pilates
- Use resistance bands or light hand weights at home
- Ask your GP for a referral to a physiotherapist or exercise physiologist
If formal workouts do not appeal to you:
- Turn daily tasks into exercise mop, vacuum or garden with more intensity
- Walk to the shops instead of driving
- Take the stairs whenever possible
- Play actively with your children or pets
For staying indoors:
- Follow online exercise classes many free options are available on YouTube
- Try body-weight routines like squats, lunges and push-ups
- Do yoga or tai chi in your living room
- Use resistance bands or light weights to build strength
Do not Have Time? Make Every Minute Count
One of the most common barriers to exercise is lack of time. The good news? Every little bit of movement adds up. You do not need an hour-long workout to feel the benefits.
Try breaking your activity into small chunks:
- Walk for 10 minutes after meals
- Stretch or do light exercises during TV ad breaks
- Stand and move every 30–60 minutes during the workday
- Cycle or walk to work if possible
Studies show even 15 to 20 minutes of vigorous activity per week can improve cardiovascular health and reduce the risk of early death. Getting active after winter does not have to be complicated – small changes matter.
Check With Your GP Before Starting a New Routine
Before jumping into a new exercise plan, especially if you have a pre-existing condition or have not been active in a while, it is smart to check in with your GP in Brisbane.
At Berkeley Medical Centre, our experienced general practitioners provide:
- Comprehensive health checks and personalised advice
- Guidance for safe return to physical activity
- Referrals to allied health services including physiotherapy and exercise physiology
- Ongoing support for managing chronic health conditions through chronic disease care plans
- Preventative care to monitor your progress and reduce risk of injury
If you are unsure where to start, let your GP help create a realistic and sustainable plan tailored just for you. Whether you are managing an ongoing condition or just focused on getting active after winter, medical support can make the transition safer and more effective.
Building Consistency and Motivation
Once you begin, the next challenge is sticking with it. Here are some tips to keep you going:
- Set achievable goals start with just 10 minutes a day
- Keep track of your activity using a fitness app or journal
- Involve a friend or family member for accountability
- Celebrate small wins along the way
- Switch up your routine to stay interested
The more you move, the more benefits you will notice and the easier it becomes to stay motivated. Getting active after winter is all about building momentum and finding what works best for your lifestyle.
Start Moving Forward One Step at a Time
Winter may have slowed your momentum, but spring is the perfect time to refresh your routine. Whether you are looking to improve your fitness, manage a chronic condition or simply feel better each day, moving more is one of the most powerful tools you have.
It does not take hours at the gym just a commitment to doing more than you did yesterday. Walking, stretching, dancing, gardening any activity that gets you moving helps.
