19/04/2026
How do you stay active through the colder months?
Shorter days. Cooler mornings. Fewer daylight hours.
Winter in Aotearoa doesn’t mean stopping - it means adapting how we move.
✨ Start small...and allow space for bigger goals
• Small goals: daily hīkoi, 6–8k steps, exercise snacks, computer breaks
• Bigger goals: 3 sessions of exercise a week for a month, a winter training block or picking an event to aim for
Motivation looks different for everyone - sometimes consistency is the win, sometimes it’s having something on the calendar.
🚶♀️ Movement counts - all of it
• Dog walks
• Walking or biking with tamariki to school
• Hīkoi with whānau or friends
• Indoor options: strength training, yoga, mobility, treadmill sessions, swimming
• Kapa haka - builds strength, balance, coordination and cardiovascular fitness
• Reducing your sedentary time - stand, stretch & move often - improves longevity
🌞 Seek the morning light
Even a short burst of winter sunshine early in the day helps regulate circadian rhythms, supporting sleep, mood, energy and hormones.
👥 Connection & accountability
Who are you accountable to?
• A training or walking buddy
• A kapa haka rōpū
• Whānau, friends or teammates
• A dog who won’t let you skip a walk 🐾
🧠 Why staying active matters
Regular movement supports:
• Mental health & emotional regulation
• Physical strength, bones & joints
• Hormonal health & metabolism
• Longevity and healthy ageing
🧖♀️ Winter self-care is part of the picture
Movement includes restoration:
• Sauna, spa, hot pools
• Yoga, breathwork
• Time to yourself - calming the nervous system
🥣 Eat with the season
Nourish your tinana with:
• Wholegrains
• Adequate protein
• Seasonal vegetables
• Warm, nourishing meals that support immunity and recovery
Winter isn’t about doing more.
It’s about moving in ways that feel realistic, meaningful, and connected - to your body, your people, and your culture.
