By John Valentik, MS, CSCS, NASM-PES, CES

With a significant winter storm in process and temperatures expected to be very cold next week, this is a good moment to add an important caveat upfront: when conditions are dangerous—heavy snow, extreme wind chill, or icy surfaces—prioritize safety first. Short, gentle outdoor exposure may still be appropriate on milder days, but on the harshest days, adapting indoors is a smart, healthy choice.

For many people, cold weather becomes the unofficial end of movement. Shorter days, icy sidewalks, and freezing temperatures quietly push us indoors and away from routines that help us feel our best.

But winter doesn’t have to mean hibernation.

At the core of our philosophy, Paige and I believe wellness is built through small, consistent choices—not perfect conditions. When approached intentionally, cold weather can actually support health rather than take away from it. That said, there are realities to respect.

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A Quick Word on Safety: Respect the Cold

High-level exertion in cold weather carries real risks, especially for those who are not conditioned for it or who have underlying health concerns. Activities such as:

• Heavy snow shoveling
• Intense outdoor interval workouts
• Prolonged exposure without proper clothing

…can abruptly elevate heart rate and blood pressure. Cold temperatures constrict blood vessels, forcing the heart to work harder—a key reason snow shoveling is a common trigger for cardiac events in winter.

The takeaway isn’t fear; it’s awareness. Warm up gradually, pace yourself, take breaks, and don’t treat winter labor like a competitive sport.

Now, let’s talk about the good stuff.

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Why Moving Outside in the Cold Is Still Worth It

Once we remove extremes from the equation, outdoor movement in cold weather can be incredibly beneficial for both physical and mental health. Even simple movement—like a walk around the block—has been shown to:

• Boost endorphins and dopamine
• Lower cortisol
• Improve blood pressure
• Reduce resting heart rate over time
• Support immune function
• Improve sleep quality

Cold exposure also increases alertness and acts as a natural nervous system reset. Many people feel more awake, clear-headed, and energized after even brief exposure.

👉 And it doesn’t have to be long.

Ten minutes. Once a day—or every other day—is enough to provide benefits.

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The Power of the Simple Winter Walk

We often overestimate what’s required for movement to “count.” A 10‑minute walk can:

• Interrupt sedentary behavior
• Improve circulation
• Regulate stress
• Reinforce identity (“I’m someone who takes care of myself—even in winter”)

This isn’t about calories or step counts. It’s about exposure, consistency, and presence—a simple wake‑up call for the body and brain.

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How to Dress for Cold‑Weather Movement

Comfort in winter comes down to layers, not bulk. Each layer has a job.

1. Base Layer (Against the Skin)
Purpose: Moisture control

• Moisture‑wicking fabrics (synthetic blends)
• Avoid cotton—it traps sweat and heat loss
• Snug but comfortable fit

2. Insulating Layer (Traps Heat)
Purpose: Warmth

• Fleece, lightweight down, or insulated synthetics
• Thickness depends on temperature and activity level

3. Outer Layer (Wind & Weather Protection)
Purpose: Shielding

• Windproof or wind‑resistant shell
• Water‑resistant for snow or sleet
• Breathable if moving continuously

Wind is often what makes cold feel unbearable—blocking it makes a massive difference.

Don’t Forget the Small Stuff

• Hat or headband
• Gloves
• Warm socks (preferably wool blends)

You don’t need expensive gear—just intentional choices.

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Reframing Winter Movement

Winter movement isn’t about pushing harder. It’s about maintaining momentum. It’s choosing to show up for your health when conditions aren’t ideal and reinforcing the belief that wellbeing isn’t seasonal.

At Happy Valley Wellness Solutions, we come back to this truth: Wellness isn’t built in extremes. It’s built through small, consistent actions—even (and especially) when it’s cold.

So when conditions allow, bundle up. Step outside. Move a little.

Your body—and your mind—will thank you.