As the days get shorter and the temperature drops, we’re hearing from many people through Arthritis Assist that it’s getting harder to stay active.
It’s dark in the morning and after work, and the cold can leave joints stiff and sore, making motivation even harder to find.
If this sounds like you, you’re not alone. We’ve put together some simple tips to help you keep moving this winter.
Keep it simple
Movement is still one of the best ways to support your joints, it just might look a bit different in winter:
- Start small – even 5–10 minutes helps
- Warm up first – gentle stretches or a warm shower can ease stiffness
- Layer up – keeping warm can reduce discomfort
- Make it work for you – try indoor movement if heading out feels too hard
If you are heading out in the dark, consider a head torch or reflective gear, and stick to places where you feel safe and comfortable.
Have a council pool near you?
Swimming or exercising in warm water can be a fantastic option during winter.
- Supports full range of movement with less strain on joints
- Warm water can help ease stiffness and pain
- A great way to build confidence and routine
- And just as importantly, it offers social connection
It might be worth checking what’s available at your local council pool.
You don’t have to do it alone
One of the biggest challenges we hear is getting back into a routine once it’s slipped.
Our Arthritis Assist team can help you find simple, realistic ways to get moving again, in a way that works for your body and your life. We have a range of resources we can tailor to you and where you’re at, and if online links feel hard to follow, we’re more than happy to send out hard copy resources instead.
Read more winter movement tips and ideas here:
Movement and exercise | Arthritis NZ
Arthritis tips for winter fact sheet
Healthy activity and arthritis fact sheet
Or call us on 0800 663 463 to chat with one of our friendly Arthritis Assist team.
