Please note that STROKENEWSLETTER NET is operated by a stroke survivor and is not managed by a licensed medical professional. All stroke therapies and rehabilitation methods mentioned should only be performed under the supervision and guidance of a qualified healthcare provider. Always consult with your doctor or a certified medical professional before starting any new treatment or therapy regimen.
Staying Active in Winter After Stroke: What’s Helped Me Keep Moving When It’s Cold
Winter doesn’t stop recovery—but it does ask us to adjust. Here’s how I stay active, realistic, and kind to myself during the cold months as a stroke survivor.
Winter has always been one of the hardest seasons for me as a stroke survivor. When the cold sets in and the days get shorter, everything feels a little heavier—my body, my motivation, even my mood. I know I’m not alone in that. Ice, snow, and freezing temperatures can make getting outside feel risky, and sometimes the couch feels like the safest option. But over time, I’ve learned that staying active in winter doesn’t mean pushing myself—it means adapting.
One thing I’ve had to remind myself over and over is that movement doesn’t have to be big to matter. On days when my energy is low or my body feels stiff, I focus on small wins. Gentle stretches in the morning help wake my muscles up. Walking from room to room instead of sitting too long makes a difference. Even standing up and sitting down a few times can get the blood flowing. Cold weather tends to increase tightness after a stroke, so I’ve learned to go slow and let my body ease into motion.
When going outside feels unsafe, I bring my activity indoors. I’ve found that chair exercises are a lifesaver in winter. Seated leg lifts, arm movements, resistance bands, or light hand weights let me work on strength without worrying about falling. Sometimes I’ll put on music or a favorite show and move along at my own pace. It’s not about intensity—it’s about consistency. If you’ve ever worked with a physical therapist, winter is a great time to revisit those familiar exercises you already know are safe.
Balance is another area I try to focus on during the winter months. Since icy sidewalks aren’t exactly forgiving, I work on balance where I feel secure—near a counter, wall, or sturdy chair. Simple things like shifting my weight from one foot to the other or practicing standing tall help keep those skills from slipping away. I always wear supportive shoes indoors and make sure walkways are clear. Safety comes first, and there’s no shame in using whatever support you need.
Winter has also taught me the value of routine. When the weather is unpredictable, I try to anchor my day with a few non-negotiables—nothing extreme, just reliable habits. Maybe it’s stretching right after I get out of bed, or doing a short movement session after breakfast. Having a routine takes some of the decision-making out of the day, which really helps when fatigue or brain fog shows up.
I’ve also learned to adjust my expectations during the winter months. Recovery doesn’t have a straight timeline, and colder weather can exaggerate challenges like pain, fatigue, or spasticity. Instead of comparing myself to warmer seasons or past versions of myself, I focus on what’s possible today. Some days that means more movement, and some days it means rest—and both are part of recovery.
Winter can actually be a good time to track small improvements. Writing things down—how long I moved, how my body felt, or even what felt hard—helps me see progress I might otherwise miss. When days blur together, those notes remind me that effort is happening, even when it doesn’t feel dramatic or visible.
One thing I didn’t think about early on was how important staying warm before moving really is. Cold muscles don’t cooperate the same way, especially after a stroke. I layer up, use a warm blanket or heating pad beforehand, and give myself extra time to get started. Once my body warms up, everything feels easier and less painful. Rushing never helps—listening to my body does.
Another reminder I’ve had to learn the hard way is that rest is not the enemy of activity. Especially after a stroke, pushing through exhaustion can backfire. Winter is a good season to practice pacing—moving, resting, and then moving again. That balance helps prevent setbacks and makes it easier to stay consistent over time.
I also try to stay flexible with my definition of “active.” Some days being active means physical movement. Other days it means preparing a healthy meal, organizing my space, or doing something creative that keeps my brain engaged. Recovery is whole-body and whole-mind, and winter is a good reminder that both matter.
Most importantly, I’ve learned to give myself grace during the winter months. Progress doesn’t stop just because it’s cold outside, but it may look different—and that’s okay. Some days will be better than others. What matters is showing up in whatever way you can, even if it’s just a little movement. Winter doesn’t get to take away our recovery, our resilience, or our determination. We’re still here, still moving forward—one careful step at a time.
Reader Question
Winter can look very different for each of us after a stroke. What’s one small thing you’re doing—or want to try—to stay active during the colder months? Share your experience. Your story might be exactly what another survivor needs to hear.
BY: CHRIS J AND SANDRA P
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