For those of us committed to living "the good life," we know that investing in our health is even more important than managing our investment portfolios. But when winter arrives with its dark mornings, early sunsets, and biting cold, even the most committed wellness routines can start to slip. Morning jogs lose their appeal when the sidewalks are icy. After-dinner walks are harder to justify in freezing temperatures. And for those in snowy climates, tennis matches, kayaking trips, and weekend hikes often give way to more sedentary indoor activities.
Scaling back on physical activity can cost you more than the gains you’ve been making on your fitness goals. It can also take a toll on your productivity, mood, and even your long-term financial health, with higher medical costs and a reduced ability to show up as your best self. Because cold weather is known to exacerbate chronic health conditions like arthritis, cardiovascular disease, and respiratory issues, causing joint stiffness, heart strain, and breathing difficulties, it can sideline you if you're not proactive in self-care. [1]
Winter also brings mental health challenges. Seasonal Affective Disorder (SAD) is a common form of temporary depression that causes sluggishness and feelings of disconnection in the wintertime, affecting millions of people each year. Science hasn't nailed down the exact causes of SAD; however, studies suggest that reduced daylight and lower vitamin D levels trigger imbalances of serotonin and melatonin, chemicals that regulate mood, sleep, and circadian rhythms. While biological shifts are happening in the body, the mental strain of feeling shut in can show up in behavioral changes, fatigue, and a decline in positive outlook. [2]
With a little time, effort, and even a modest budget, a winter wellness routine can help you stay energized, healthy, and clear-headed, no matter what the season brings. Whether you’re planning for retirement, recently retired, or simply trying to stay sharp through the colder months, small shifts can make a big difference in how you feel and function. Here’s how.
Step Into the Light
One of the simplest ways to boost your winter energy is to maximize your exposure to light. Natural sunlight is the best; it helps regulate your sleep-wake cycle, mood, and energy levels. Start by opening the blinds each morning and spending time near windows. [2]
For a more targeted approach to improving alertness, focus, and overall well-being during the winter months, consider trying light therapy. Sitting in front of a 10,000-lux light box for 30–45 minutes each morning can help counteract the effects of shorter, darker days by safely mimicking natural sunlight. It’s a relatively low-cost way to boost your mood, energy, and mental clarity throughout the season. [2]
Get Moving
When winter weather keeps us indoors, skipping exercise can feel tempting, but your physical and mental health rely on you to stay active. Regular movement boosts endorphins, improves mood, and strengthens bones, muscles, and joints year-round, and the winter months are no exception. [3]
When it’s cold and dark, it’s tempting to skip your workout and stay under the covers. But staying active in winter isn’t just about burning calories; it’s about protecting your long-term health. Even low-impact activities like swimming, yoga, or walking indoors can help boost endurance, support joint health, and reduce your risk of conditions like diabetes, heart disease, and arthritis.
If the weather allows, get outdoors during daylight to raise your vitamin D levels, which is beneficial for your bones, muscles, and immune system, as well as your mood. On icy or frigid days, consider shifting indoors to use resistance bands, treadmills, or water aerobics at a heated pool.
Consistency matters most. Maintaining your exercise habit preserves not only your health but also the stamina and focus you need to make sound financial decisions, maintain your professional edge, and protect your earning power well into retirement.
Eat for Energy, Not Just Comfort
Winter cravings often lean toward heavy comfort foods, but smart seasonal nutrition can fuel steady energy, boost immunity, and support long-term health. Incorporate vitamin-rich produce, lean proteins, whole grains, and healthy fats, while staying hydrated with water, herbal teas, or broth. Dehydration can be easily overlooked during colder months. [3]
A little meal planning goes a long way. Batching soups, stews, or grain bowls reduces food waste, allows for more time to relax in the evenings, and also cuts grocery costs. Investing in nutrient-dense meals now pays dividends in fewer sick days, higher productivity, and better focus.
Stay Grounded & Connected
As winter routines tend to shift and slow down, prioritize being intentional about how you spend your time. Creating small “anchor habits” to start and end your day with purpose can help—things like stretching, journaling, or taking a short walk. Take advantage of quieter evenings for financial wellness check-ins, whether it’s reviewing your spending plan, updating retirement projections, or organizing important documents. [4]
As tempting as it can be to slide into hibernation mode, beware the dangers of isolating yourself in the winter. According to the U.S. Surgeon General, strong social ties can increase longevity by 50%; on the other hand, isolation carries health risks comparable to smoking. Stay connected and accountable by committing to a walking buddy, a weekly coffee date, or joining a local club. Social accountability supports your health while also helping curb impulse spending that stems from boredom or loneliness, keeping your personal and financial goals aligned. [5]
Winter Is a Mindset, Not Just a Season
Slowing down in winter isn’t failure; it’s natural. But even in quieter months, intentional actions keep your health, energy, and finances strong. Just like with money, the key to staying energized is consistency over intensity.
A little each day adds up, whether it’s movement, mindfulness, or rest. By making small, purposeful choices daily, you’ll feel more balanced and better equipped to make the most of the season.
Sources:
1. https://www.ajmc.com/view/how-cold-weather-worsens-chronic-conditions-and-what-patients-can-do
2. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
3. https://www.brownhealth.org/be-well/why-you-need-keep-moving-winter
4. https://www.harvardpilgrim.org/hapiguide/how-anchor-habits-can-help-us-thrive/
5. https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf
The Hatlestad Group is an independent wealth management firm based in Edina, Minnesota, primarily serving successful head-of-household women, late-career executives, and pre-retirees. With a tailored approach to fee-only comprehensive wealth management, they empower clients to live out their next chapter with vision, wisdom, and resources, creating a purposeful and meaningful future. They can be reached by phone at (763) 259-3637, via email at info@thehatlestadgroup.com, or by visiting their website at thehatlestadgroup.com.
This material has been prepared in collaboration with Crystal Marketing Solutions, LLC, and has been edited with the assistance of artificial intelligence tools. The information presented is based on sources believed to be reliable and accurate at the time of publication. This material is for educational purposes only and does not necessarily reflect the views of the author, presenter, or affiliated organizations. It should not be construed as investment, tax, legal, or other professional advice. Always consult a qualified professional regarding your specific situation before making any decisions.