Quick answer: Keep moving little and often through winter: a short indoor routine most days, strength work two days a week, and walks in daylight on gritted paths with grippy shoes. Warm up indoors first, scale back rather than stop on stiff days, and see your GP or physiotherapist if a joint becomes hot and swollen or you start falling.
Dark evenings, icy pavements and cold, stiff mornings make it easy to move less in winter. Stiff joints then get stiffer, and muscles that protect them weaken. You do not need a gym or a big plan. A few short, regular sessions at home and the odd daylight walk are enough to keep most people ticking over until spring. Motion is Lotion, even in January.
How much activity to aim for
The NHS advises adults to be active every day, build up to about 150 minutes of moderate activity a week, and do strengthening activities on at least two days. Older adults are also encouraged to add balance work and break up long spells of sitting. NICE guidance on osteoarthritis puts exercise at the centre of care. If those numbers feel far away, start with what you can do today and add a little each week.
Indoor routines for cold or dark days
- Ten minutes, twice a day. Pick a few moves from the exercise hub, such as sit-to-stands, heel raises holding the worktop and gentle knee or shoulder movements
- Chair-based exercise. The NHS sitting exercises and our seated tai chi page suit days when standing is hard
- Strength twice a week. A resistance band, a bag of tins or your own body weight is enough. Our knee exercises and hip exercises guides show where to start
- Break up sitting. Stand and walk around the room during TV adverts or every half hour
Warm water and classes
Many leisure centres run warm-water, aqua or gentle swim sessions, and some offer classes for people with joint conditions. Warm water supports your weight and can make movement easier. Our swimming exercises for hip osteoarthritis guide explains how to start. Ask at your local centre what runs near you.
Walking outdoors safely in winter
- Walk in daylight and on gritted or well-lit routes where you can
- Wear shoes with a deep, slip-resistant tread. Our walking shoes guide covers what to look for, and slip-on ice grips add traction
- Take shorter steps, use a stick or walking pole if it helps, and keep a hand free for rails
- Warm up indoors for a few minutes first, then layer up with gloves, a hat and thermal socks
Our walking with arthritis guide shows how to build up time gradually. If you have fallen or feel unsteady, read the falls prevention guide and tell your GP.
Pacing on cold, stiff days
On a stiff morning, do a smaller version of your routine rather than skipping it. Heat before moving can ease stiffness. If pain is clearly worse a couple of hours after activity, trim the next session instead of stopping altogether. Our pacing guide explains how to plan good and bad days, and the flare-up guide covers what to change during a flare.
Keeping going when motivation drops
- Book activity into the day like an appointment, ideally around midday when it is lighter
- Move with someone else, in person or on the phone, so you both show up
- Keep a simple diary of what you did and how your joints felt; patterns help you and your physio
- Set a winter goal that fits winter, such as keeping up your sit-to-stands, not matching your summer walks
Short days can also affect mood and sleep. Our mental health guide and sleeping with arthritis guide may help.
Vitamin D and keeping warm
The NHS advises everyone to consider a daily 10 microgram vitamin D supplement from October to March. It supports bones and muscles; it is not a treatment for arthritis pain. Keeping the rooms you use warm also helps. Our cold weather and arthritis guide covers warmth and help with heating costs.
When to get help
- A joint becomes hot, red and swollen, especially with fever
- You have had a fall, or feel unsteady more often
- Pain stops you doing your usual activities for more than a few weeks
- Chest pain, dizziness or breathlessness during exercise: stop and seek urgent advice
Many areas let you self-refer to NHS physiotherapy; check your GP surgery website or the NHS App. If you are newly diagnosed, start with our newly diagnosed guide, and for everyday pain options see the pain relief guide.
Frequently asked questions
Is it safe to exercise with arthritis in cold weather?
For most people, yes. Warm up indoors, dress in layers, choose safe routes and scale back rather than stop on stiff days.
What exercise is best for arthritis in winter?
A mix of a short daily indoor routine, strength work twice a week and walking or warm-water exercise when you can. The best one is the one you will keep doing.
Should I rest more in winter?
Rest during a flare is fine, but long spells of rest usually make stiffness and weakness worse. Keep a smaller version of your routine going.
Sources and further reading
- NHS: Physical activity guidelines for older adults
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Sitting exercises
- NHS: Falls
- NHS: Keep warm, keep well
- NHS: Vitamin D
- NICE NG226 – Osteoarthritis in over 16s
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Exercise hub — indoor routines for dark evenings
- Walking with arthritis — building up safely
- Swimming for hip OA — warm-water exercise
- Cold weather and arthritis — keeping warm and heating help
- Pacing — planning good and bad days
- Falls prevention — staying steady on icy days
- Flare-up guide — when a joint gets hot and swollen
- Pain relief — options for stiffer days