As the colder months roll in, it’s all too easy to swap lunchtime walks for cosy indoor breaks and find ourselves sitting for longer stretches.
Between darker mornings, shorter days, and chillier weather, keeping active during winter can feel like a challenge, especially for those working in an office or at a desk most of the day.
But staying on top of your step count isn’t just about fitness. Regular movement throughout the day helps reduce stiffness, improve mood, boost energy levels, and counteract the effects of sitting for long periods. It also plays a big role in supporting your immune system — something we could all use during the winter season.
So, if your smartwatch is flashing “move!” more often than you’d like, here are three simple, practical, and enjoyable ways to increase your daily steps, without needing to brave the elements too much.
Build Movement Into Your Working Day
It’s easy to assume that movement has to mean long walks or gym sessions — but every step adds up. The key to maintaining an active lifestyle during winter is to weave small bursts of movement into your day-to-day routine.
Start with the basics.
If you usually send a Teams message or email to a colleague who’s sitting a few desks away, try walking over for a quick chat instead. Not only does it boost your step count, but it also adds a touch of human connection to the workday — something many of us miss when glued to screens.
Take walking breaks.
Even a five-minute stroll every hour can make a big difference. Set a reminder to stand up, stretch, and walk around the office, the corridor, or even on the spot if space is tight. Research shows that breaking up long periods of sitting improves circulation, concentration, and productivity.
Use calls as an excuse to move.
If you’re on a phone call that doesn’t require a screen, pace while you talk. You’ll be surprised how many extra steps you can clock up during a single meeting — and you may even find you think more clearly while moving.
Change how you travel around the building.
Take the stairs instead of the lift, park a little further away, or use a printer that’s not directly next to your desk. These are simple swaps, but they can turn a sedentary day into an active one.
The goal isn’t to find time for movement; it’s to make movement a natural part of your workday. By reframing how you approach your routine, those extra steps will come almost effortlessly.
Turn Winter Walking Into a Habit: Indoors or Out
When it’s dark, cold, or raining, the idea of heading outside can be unappealing. But winter walking doesn’t have to mean battling the elements in the park. The trick is to make walking convenient, enjoyable, and, ideally, warm.
Get creative with indoor walking.
If your office has long corridors, stairwells, or larger shared spaces, make use of them during breaks. A brisk five-minute walk inside is far better than staying seated, and it adds up quickly over the course of the day.
If you work from home, do a few laps around your kitchen or living room between meetings. It might sound small, but moving little and often keeps the body active and the mind alert.
Layer up and embrace the outdoors (when you can).
Fresh air can be incredibly beneficial for your wellbeing — even on the chilliest days. Invest in some warm, waterproof layers and comfortable footwear to make stepping outside more appealing. A short 10-minute walk at lunch, or before starting your day, can boost your mood, help you focus, and even make the rest of the afternoon more productive.
If motivation is hard to come by, try pairing walking with something you enjoy — like listening to a podcast, calling a friend, or simply grabbing a takeaway coffee and doing a quick loop around the block.
Make it social.
If your workplace culture allows, encourage colleagues to join you for a short “walk and talk” meeting. Walking side by side can make conversations more relaxed and creative, while adding a dose of movement into what would otherwise be another sit-down discussion.
Set a realistic step target.
While 10,000 steps a day is often touted as the goal, it’s not essential — especially if you’re just starting to increase your activity levels. Begin by tracking your current average, then aim to add 1,000–2,000 steps each week. Gradual changes are more sustainable, and celebrating small wins keeps you motivated through the winter slump.
Remember, movement isn’t an all-or-nothing habit. A few short walks scattered through the day are just as effective for your wellbeing as one long one — sometimes even more so.
Add Variety and Purpose to Keep It Engaging
Let’s be honest: walking back and forth between your desk and the kitchen can get a bit repetitive. To keep your step goals interesting, add variety, structure, and a sense of purpose. That’s where habit stacking and wellbeing strategies can really help.
Link walking with something meaningful.
Instead of seeing it as a chore, pair walking with an activity you value. For example, use it as time to clear your head after a meeting, practise mindfulness, or listen to an audiobook you enjoy. When walking becomes associated with something positive, you’re more likely to keep it up.
Try step-based challenges.
Many workplaces (including ours at Corporate Personal Wellbeing) run seasonal wellbeing challenges — and winter is the perfect time to launch one. Whether it’s a team step count competition or a “virtual walk” challenge around a famous landmark, friendly competition can make movement feel fun again.
Encourage your team to set shared goals, such as collectively walking the distance between office locations or reaching a combined total by the end of the month. Celebrate milestones with small rewards — or simply with recognition for everyone’s effort.
When employees feel supported to be active, the benefits go far beyond physical fitness. Energy levels rise, morale improves, and teams feel more connected — even in the darker months when motivation tends to dip.
Plan active moments outside work too.
Evenings can feel long during winter, and it’s tempting to stay curled up indoors after work. Instead, look for small ways to move more: walk to the shop instead of driving, take the long route home, or end the day with a short stroll to unwind.
By making activity a normal, integrated part of your lifestyle — rather than something “extra” — your step count will naturally rise, and so will your sense of wellbeing.
Keeping It Going All Winter Long
The key to success isn’t about perfection — it’s about consistency. Even on the days when you only manage a few short walks, those steps still matter. Over time, they add up to better posture, higher energy, improved mood, and a stronger, healthier body.
Winter can test our motivation, but it’s also an opportunity to create routines that make us feel good all year round. By bringing movement into your working day, finding ways to walk indoors or outdoors, and keeping things engaging through small challenges or social moments, you can easily stay active through the colder months.
At Corporate Personal Wellbeing, we believe wellbeing shouldn’t take a break when the temperature drops. Our programmes help employees and organisations create sustainable, practical habits — from increasing daily movement to managing stress and improving overall health.
So, this winter, keep your step count — and your wellbeing — moving in the right direction. Every step counts, and each one is a step towards feeling better, brighter, and more energised every day.