Advice from a Physiotherapist
Winter often brings a shift in how we move. The days feel shorter, the weather turns unpredictable, and naturally we find ourselves spending more time indoors. For many people this also leads to a drop in activity levels, and it’s usually around this time of year that I start seeing an increase in avoidable aches, niggles, and dips in confidence.
What I want to emphasise is that maintaining your strength through the colder months doesn’t require a gym membership, fancy equipment, or long sessions. A simple indoor routine can support your mobility, protect you from injury, and make those first spring walks or runs much easier. The aim here isn’t to chase personal records, but to build a foundation of movement that keeps your body strong and responsive.
Below are a few exercises that as a physiotherapist, I regularly use with patients over winter. They’re straightforward, practical, and adaptable to most homes. More importantly, they support the areas that often become deconditioned when people are less active: legs, hips, core and upper back.
1. Sit-to-Stand
This is one of the best all-round movements you can do. It builds leg strength, supports balance, and transfers directly to daily life.
Choose a chair that sits at a comfortable height. Place your feet about shoulder width apart, lean forward slightly, and stand up. Lower back down with control. Aim for sets of ten. If this feels too easy, slow the movement down or hover just above the chair before standing again.
I use this exercise with patients of all ages because it’s so effective at maintaining leg strength through the winter months, particularly when long walks become less appealing.
2. Calf Raises
Calves tend to weaken when we reduce outdoor activity. Strong calves help protect ankles and improve overall stability.
Stand tall, ideally holding on to something for light balance support. Lift your heels from the floor until you’re on your toes, pause, then lower. Take your time with the lowering part as this has a real impact on strength. Try two sets of fifteen.
If that feels comfortable, repeat with your knees slightly bent or perform the movement one leg at a time.
3. Step-Ups
You don’t need gym steps for this. A sturdy stair or low platform works well.
Step up with one foot, bring the other foot up to meet it, then step down again. Keep your movements steady and use your arms as you would when climbing stairs. It’s a brilliant way of keeping the hips and thighs engaged.
Start with a gentle pace and increase the height only when you feel confident. This is especially helpful for anyone preparing for hikes or longer walks once the weather improves.
4. Wall Press-Ups
Many people avoid upper body work over winter, but maintaining strength in this area can ease shoulder and neck discomfort, particularly if you’re spending more time on screens indoors.
Stand facing a wall with your hands placed slightly wider than shoulder width. Lean in until your nose moves towards the wall, then press back. Keep your shoulders relaxed and your elbows angled slightly to avoid strain.
As you get stronger, you can step your feet further away from the wall.
5. Bridge Exercise
This is excellent for glute strength, which helps protect the lower back and hips.
Lie on your back with your knees bent and feet on the floor. Slowly lift your hips until your body forms a straight line from your shoulders to your knees. Hold briefly, then lower with control. Two sets of ten is a good starting point.
You can increase the challenge by lifting one leg away from the floor, but only if it feels steady.
Keeping Consistency Through Winter
The biggest challenge at this time of year isn’t usually the exercises themselves but building a routine. The cold and dark can make motivation dip, so I always encourage people to attach their exercise to something they already do each day. For example, a quick set of sit-to-stands before making a cup of tea, or calf raises after brushing your teeth. Small habits often work better than big plans.
Remember that strength is something your body responds to gradually. You don’t need perfect sessions or long workouts. A few regular movements, done with attention and care, can make a profound difference by the time spring arrives.
If you’re unsure where to begin or you have a specific injury you’re managing, contact The Woodford Physio for an assessment and physiotherapy. Winter is actually one of the best times to start a simple strength routine, and it gives your body a solid base for the year ahead.