As a school psychologist, your days can be packed with supporting students, managing critical tasks, and engaging in emotionally demanding work. When winter rolls around, the shorter days and colder weather can make it even harder to focus on your own health and well-being. However, maintaining a regular fitness routine during the winter is crucial for staying sharp—both mentally and physically.
This guide is designed to help you step away from your desk and integrate simple, effective fitness habits into your winter schedule.
Why Winter Fitness Matters for School Psychologists
Whether it’s helping students manage stress, consulting with teachers, or developing intervention plans, your role demands consistent focus, emotional strength, and resilience. Physical activity can provide the mental clarity and emotional boost to better handle these challenges.
Research shows that just 30 minutes of moderate exercise can improve mood, reduce anxiety, and increase energy levels—exactly what you need to tackle your busy days. Plus, exercise strengthens your immune system, which is especially important during flu season.
5 Winter Fitness Strategies
1. Start Your Day with Movement Inside
Cold mornings may make it tempting to hit snooze, but setting aside 10–15 minutes for indoor movement can set a positive tone for the entire day.
- Try stretching, yoga, or light strength training before heading to work.
- Apps like Yoga with Adriene or FitOn have free morning exercise routines that are perfect for beginners.
2. Take Advantage of Winter Walks
When time permits, bundle up and take a quick lunchtime walk. Even 15 minutes of walking in the crisp air can give you the mental energy to power through the rest of the day.
- Dress for the weather in layers to stay warm, and wear insulated shoes with good traction for icy paths.
- Consider walking meditations to help calm your mind. Apps like Calm and Headspace offer guided meditations that pair beautifully with a brisk walk.
3. Join a Fitness Challenge or Group
Having accountability can make a huge difference. Look into virtual or local fitness challenges—many communities offer step-count competitions or strength-building programs during the winter.
- If your school has a wellness program, suggest starting a group fitness challenge with your colleagues.
- Engage with social media groups aimed at fitness for mental health—a quick win for camaraderie and support.
4. Make Space for Mini Workouts During Your Day
Even when your schedule is packed, quick bursts of movement can help. Try fitting in 5–10-minute exercises wherever you can.
- Desk-friendly stretches, chair squats, or even light hand weights can help loosen tense muscles after long meetings.
- Set a timer to stand and stretch every hour—this keeps your circulation moving and staves off the stiffness that comes with sitting.
5. Bring the Gym to Your Living Room
When the weather outside is frightful, staying fit at home can still be delightful.
- Explore fitness apps or video classes for workouts that fit your preferences, from dance cardio to low-impact strength training. Platforms like Peloton (app subscription), Nike Training Club, and LES MILLS+ offer short, high-quality workouts that are beginner-friendly.
- Create a dedicated workout space at home to keep your motivation up, even during snowstorms.
Winter Fitness and Self-Care Go Hand in Hand
Remember, winter fitness is not about rigorous workouts—it’s about finding ways to move that make you feel good. Whether it’s a relaxing yoga session or a brisk walk around the block, focus on what helps you recharge physically and emotionally.
Just as you advocate for the importance of mental health in your students, make your own health a priority this season. By staying active and managing stress during the colder months, you’ll strengthen not only your body but also your ability to show up for others with focus and compassion.
Take the First Step Today
Start small. Map out 10 minutes tomorrow morning for light stretching or a walk during your lunch break. Once you see the difference it makes, staying consistent through the season will feel so much more achievable!
