Winter comes with significant changes—temperatures drop, the days grow shorter, and, in some regions, the landscape is transformed by snow.

The environment isn’t the only thing impacted by winter, however, as we all tend to feel a little blah this time of year. But one of the best ways to shake off the seasonal blues is by staying active.

The following tips can help you get moving and boost your mood.

Why do we feel sluggish during winter?

If you feel slow, exhausted, or even depressed whenever winter comes around, you’re not alone. Millions of Americans experience what’s known as seasonal affective disorder every year due to a biochemical imbalance caused by the decrease in daylight hours. This can lead to a lack of motivation, sadness, and changes in appetite. While not a cure-all, getting consistent exercise can help you combat these issues to feel your best this season.
Depending on where you live, it may be too cold to run outside or head to the gym, but there are ways you can still keep your body in tip-top shape at home. Try some of these exercises to get moving.

Jumping rope

This exercise is easy to do anywhere and doesn’t require expensive or complicated gym equipment—you only need a jump rope to get your blood flowing and heart rate up. Plus, since it takes up minimal space, you can do it in any room as long as there’s enough clearance. Try to keep a steady jumping pace for three to five minutes or jump as quickly as you can in shorter bursts of 30 seconds to get your heart rate up.

Yoga

When the cold weather wears you down, yoga can help keep you warm and prevent joint aches and stiffness. This practice combines breathing techniques, meditation, and physical movement to promote an improved mind-body connection.

Like jumping rope, yoga doesn’t require fancy gym equipment. All it requires is a nonslip yoga mat. Some of the most beneficial poses for beginners include downward facing dog, child’s pose, tree pose, and warrior. For help getting started, you can watch how-to videos on YouTube or attend a class in a studio.

Body-weight squats

Squats are great for your core muscles and lower-body strength, encouraging calorie burn and strengthening your knees and ankles. Here’s how to perform them properly:

• Stand with your feet shoulder-width apart and with your hands at your sides.
• Flex your knees and hips as you slowly sit back, lifting your arms out in front of you.
• Bring yourself into a squatting position, then slowly stand up.
• Try to keep your head and chest up and your back straight.
• If you’re a beginner, aim for three sets of twelve to fifteen reps.

Mountain climbers

The advent of colder weather often means the end of outdoor adventures, at least until the spring thaw. However, you can still get the invigoration of such experiences from the comfort of home. This exercise is a bit like climbing a mountain—only indoors! Get your heart racing with these steps:

• Roll out a nonslip mat so you can do the exercise comfortably.
• Get down into a plank posture with your hands under your shoulders. Keep your body straight.
• Bring one knee to your chest, then place it back and pull the other knee forward, engaging your core as you do.
• Continue for around thirty to sixty seconds at a time.

Dancing

Dancing can elevate your heart rate, and it releases hormones that can reduce anxiety and stress and boost your mood. For guided workouts, check out any of the many dance videos and Zumba classes available online. Or simply play your favorite dance music and let your family and friends join in the fun!

Winter weather can make it challenging to find motivation and stick to a solid exercise routine. But if you slowly incorporate these heart-pumping activities into your day, you can make your workouts more fun and easy to stick to and you’ll feel better all winter long.