Winter Wellness: How Small Changes Made a Big Difference for Me
Personal Reflection Version for Dr Chris:
I used to find winter tough. Every year, I noticed my energy dip, my motivation to move would drop off, and I’d start feeling it both mentally and physically.
It took me a while to realise it wasn’t winter itself causing the problem, it was how my routines quietly shifted. Less time outdoors, fewer catch-ups with friends, slower mornings.
Now, I see winter differently. I use it as a season to rebuild, to move purposefully, to spend time outside (even if it’s rugged up in a hoodie and thongs!), and to reconnect with the people and habits that lift me up.
Small shifts made a huge difference for me, and they can for you too.
Winter Wellness: Stay Mobile, Beat the Winter Blues, and Build a Healthy Lifestyle
This winter, I’ve noticed a familiar pattern at Health Shack: more clients coming in with back pain, stiffness, and feeling generally worn out. And to be honest, I get it. I used to feel the same way when the cooler months rolled in.
Even though we’re incredibly fortunate to live in a part of the world where winter is mild, shorter days and darker evenings still disrupt our energy, mood, and daily routines. It’s easy to move less, stay indoors more, and slowly drift into habits that make us feel sluggish.
Interestingly, research shows that cold weather the behavioural changes (reduced movement, less time outside, lower social engagement) doesn’t directly cause back pain or joint issues. Instead, it's the behavioural changes (reduced movement, less time outside, lower social engagement) that have a real impact on our bodies and minds.
If you're feeling it, you're not imagining it. And the good news is: you can do something about it.
Why Winter Can Set You Back
Reduced movement: Cool mornings make it easy to skip walks, exercise, or daily activities, and immobility contributes to back stiffness and discomfort.
Less sunlight: Lower exposure to natural light can impact your mood, energy levels, and even immune health.
Fewer social connections: Staying indoors can lead to isolation, which subtly affects mental and emotional well-often change, underminingbeing.
Shifted daily rhythms: Our routines change, often in ways that undermine mobility, strength, and recovery.
Personal Reflection: Reframing My Own Winter Mindset
I used to struggle coming into winter too. Every year, my energy would drop, and I'd move less, feel more tired, and struggle to stay motivated.
My turning point was reframing winter as a restorative season rather than something to “push through.” Now, I look forward to pulling on a hoodie, still living in my thongs (because that's life near the beach), and using this time to focus on quality movement, nature, and connection.
This small mindset shift changed everything for me and can for you too.
A Quick Self-Check
Take a few moments to reflect:
How much have you moved your body in the past two weeks?
How much time have you spent outside in natural light?
Are you staying connected to family and friends?
If you feel like something’s slipping, it’s not about guilt, it’s an opportunity to reset.
Build Your Winter Wellness Plan
I recommend creating your own Winter Wellness to help you stay mobile, positive, and on track through winter.
Focus on three key areas:
1. Move Your Body:
Pick an activity you enjoy and can stick to whether that’s walking, gym sessions, stretching, or yoga.
2. Get Outside:
I think you should commit to spending time outdoors weekly. Walking on the beach, a lap around the park, or time among the trees can work wonders.
3. Stay Connected:
Prioritise social connection. Regular catch-ups, phone calls, or shared meals help keep your mental health strong.
Write these down and stick them somewhere visible, your fridge, mirror, and desk.
When motivation dips, your Winter Wellness plan reminds you of what lifts you.
Why It Matters for Your Back, Your Body, and Your Life
Maintaining an active, connected, and outdoor-focused lifestyle through winter is critical not just for staying positive but for keeping your back strong, mobility sharp, and body resilient.
Pain, stiffness, and low energy don’t happen overnight. They build up from small daily choices. Likewise, health builds from small daily wins.
And it’s never too late to start making those wins stack in your favour.
Would you be ready to Reset Your Winter Routine?
Winter is not just about surviving. It’s your chance to rebuild, restore, and recharge.
At Health Shack, we’re here to help you get your body moving, keep your spine healthy, and support your lifestyle through the colder months. If you're feeling stiff, stuck, or need help getting back on track, book an appointment with us today.
Let’s get your back, and your whole body, ready to thrive, not just survive.