Micro-movements can help you ward off winter scaries

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The gym can be a dreaded place and feel like the only option for staying fit. We’re here to tell you that isn’t the case. Here’s some simple steps you can take to keep you feeling positive.

When winter closes in with early nights, grey skies, and sluggish energy, many of us feel the chill creep beyond the weather and into the mind. But there’s growing evidence that even small, everyday movements can help keep the ‘winter scaries’ at bay. It’s not about training for a marathon, like your Instagram may tell you everyone is doing. It’s about keeping yourself happy and healthy.

Physical activity, not necessarily vigorous gym sessions, but just regular movement has proven benefits for mental wellbeing. As the Mental Health Foundation puts it: “Any activity is better than none.” Moreover, a large analysis published in 2024 found that walking, even moderate, everyday walking, is linked with lower risk of depression. People who walked around 7,000 steps a day were significantly less likely to report depression than those more sedentary.

7,000 steps is likely close to the steps you take walking to and from university, so making sure you stick to your timetable and being there for your seminars can be a big help.

Start small, and build mini-movement habits into daily life, you could…

- When making tea or coffee, do some standing stretches to wake your body up

- Walk instead of taking the bus if you can

- Even household chores like cleaning count as movement - so put some Christmas tunes on and shake your hips while you do it!

For many of us, winter means we rarely see real daylight. But even a brief walk outdoors, stepping into natural light and cold air, can boost mood and reset our internal clocks.

Don’t wait for a gym-worthy workout. Did you climb the stairs twice today instead of using the lift? Did you dance for a minute while cooking dinner? Did you walk to get a coffee instead of staying seated? These are meaningful. Over time, these small movements accumulate, weaving momentum into your day.

Small acts of movement everyday can help build consistency. It doesn’t have to be perfect or intense, but it can be considered another little win to help the season move a bit quicker.