As the frosty mornings roll in and the sun sets earlier each day, many of us start feeling the effects of the colder weather. This means fatigue, cravings for comfort food, and the challenge of keeping our little ones entertained indoors. But winter doesn’t have to feel heavy. With the right winter wellness activities, we can turn these chilly months into a season of connection, energy, and vibrant wellbeing... for both ourselves and our children.
As a single mum to a curious and endlessly energetic three-year-old, I know firsthand how the winter season can throw off routines, moods, and even health. That’s why I’m passionate about finding creative, budget-friendly ways to prioritise physical and mental health, especially when the shorter days seem to zap our motivation.
What is Winter Wellness and Why is it Important?
Winter wellness activities are all about caring for your physical, emotional, and mental well-being during the colder months. It’s about being proactive—focusing on healthy habits that reinforce resilience, connection, and comfort in a season that can feel isolating and draining.
How Does Winter Affect Our Health?
With the shorter days, less sunlight can lead to dips in vitamin D and serotonin—both vital for mood regulation and immune strength. The colder weather often keeps us inside, reducing physical activity and increasing feelings of sluggishness or sadness.
Common Winter Health Challenges
- Seasonal Affective Disorder (SAD): A type of depression triggered by reduced sunlight, often leaving you tired, low, and unmotivated.
- Weakened Immunity: Cold and flu season is real, especially for little ones in daycare or school.
- Increased Screen Time: With fewer outdoor options, both kids and adults can fall into the trap of too much digital time.
- Comfort Food Cravings: We tend to crave high-carb, sugary foods which offer temporary comfort but may zap long-term energy. Add that to a sedentary lifestyle.
- Disrupted Routine: School holidays, weather interruptions, and earlier sunsets can throw off bedtime, eating, and activity schedules.
- Rising Financial Stressors and Mental Load: Heating bills, end-of-year expenses, and holiday obligations can increase anxiety and burnout, especially for single parents.
Why Should We Focus on Wellness During Winter?
By being mindful of our choices and creating a realistic winter wellness challenge, we prioritise our health and our children’s development. Incorporating winter wellness activities into our routine makes it even more meaningful—an opportunity to cultivate healthy habits, emotional regulation, and resilience while making wellness a shared experience.
Winter Wellness Activities: Staying Physically Active
Indoor Workouts
- Dance parties with your kids (think “Frozen” sing-alongs). A fun way to get your heart rate up and share a laugh with your child.
- YouTube yoga or Pilates. Great for grounding your body and calming your mind—many are free and beginner-friendly.
- Indoor step count challenges. Use your phone or watch to track steps while pacing during chores or playtime to up the endorphins without much effort.
- Bingo-style fitness games for kids. Turn exercise into a game to keep little ones engaged and moving indoors.
Safe and Fun Outdoor Activities
- Walk outside after school drop-off. Even 15 minutes of brisk walking helps clear your head and boosts your energy.
- Explore local nature trails or playgrounds. Fresh air and movement help regulate sleep and improve mood for both you and your child.
- Go on a winter-themed scavenger hunt. Make a list: pinecones, birds, puddles—then explore together.
- Visit open farms or markets on sunny weekends. Low-pressure outings with plenty of room to move and opportunities to learn.
Simple Home Exercises
- Stair climbs during laundry time. Find activities that get your steps in while doing chores—it’s multitasking at its healthiest.
- 10-minute HIIT circuits. Short bursts of high-intensity movement can lift your mood and metabolism.
- Stretching sessions with a warm drink afterward. A simple way to wind down in the evening or ease tension after a long day.
- Kid-friendly yoga like “Cosmic Kids Yoga”. Imaginative storytelling meets movement—perfect for restless toddlers. Click here to access their YouTube channel!
Winter Wellness Activities: Nutritional Choices
Nutritious Winter Food
- Sweet potatoes, spinach, pumpkin, and citrus fruits. High in vitamins A and C, these foods support immunity and skin health.
- Bone broths and lentil stews. Comforting, nourishing, and easy to batch-cook for busy weeks.
- Oats topped with chia seeds and nuts. A warm, fibre-rich breakfast that keeps you and your child full for longer.
Winter Hydration
- Warm water with lemon and ginger. Boosts digestion and keeps hydration levels up with a cosy twist.
- Herbal teas. Chamomile, rooibos, or peppermint are caffeine-free options safe for most mums and older kids.
- Setting a reminder to sip throughout the day. Use alarms or apps to build the habit.
- Giving your kids cute water bottles with fruit infusers. Makes hydration fun and encourages independence.
Easy Recipes for Healthy Winter Meals
- Chicken and veggie soup (can double as a slow-cooker meal). Hearty, easy to prepare, and perfect for leftovers. Looking for more soup recipes for winter? We have compiled the best ones for you here!
- Hidden-veggie pasta sauces. Sneak in carrots, zucchini, and spinach without fuss.
- DIY gingerbread cookies with less sugar. A fun bonding activity and a healthier treat option.
- Baked apples with cinnamon. Naturally sweet and comforting without the refined sugar overload. Click here for other easy winter desserts!
Winter Wellness Activities: Mindfulness and Mental Health
Mindfulness Practices
- 5-minute breathing and relaxation exercises during nap time. Helps ground you and calm your nervous system in between tasks.
- Gratitude journaling with prompts. Shifts your mindset from stress to appreciation, even on tough days.
- Drawing or colouring with your children. Calms overstimulated minds and nurtures quiet bonding.
- Quiet candle-lit reflection. A hygge-inspired moment of stillness that brings peace in the chaos.
Fighting Seasonal Affective Disorder (SAD)
- Use a SAD lamp or wake-up light. Mimics natural sunlight to help regulate sleep and mood.
- Spend time outdoors in the morning. Morning light exposure helps reset your body clock and energises your day.
- Add mood-boosting foods and omega-3s to your diet. Think salmon, flaxseeds, or walnuts for natural support.
- Create a routine to reduce mental fatigue. Predictability brings stability, especially for young children.
Activities to Help Boost Your Mood During Winter
- Warm bubble baths. Relax tense muscles and give yourself 20 minutes of quiet.
- Starting a new hobby with your child. Try baking, beginner crochet, or painting to spark joy.
- Listening to music while decluttering. Move your body and clear your space—it’s a mental reset.
- Laughing together—watch a winter comedy or share a funny video call with family. Laughter is truly healing—and it’s free.
Winter Wellness Activities: Social Connections
Fun Group Activities to Consider
- Family movie nights with friends (rotate hosting). Builds community and gives everyone a chance to relax together.
- Community centre playgroups. Structured play and socialising for kids—and adult conversation for you.
- Winter wellness challenge with mum friends. Share simple goals and cheer each other on a weekly basis.
- Host a holiday-related potluck or craft session. Affordable, meaningful, and filled with memory-making.
Fostering Relationships During the Winter Months
- Organise a newsletter or WhatsApp group with local mums. Share tips, invite each other to events, and keep spirits up.
- Plan weekly check-ins with a friend. A 10-minute phone call can shift your whole day.
- Create a shared worksheet for family winter goals. Turn wellness into a fun family project with everyone involved.
Online Communities to Join for Support
- Facebook or LinkedIn groups for mums or single parents. Ask questions, vent, or simply feel less alone.
- Local council parenting forums. Great for finding free local events or support programs.
- Mums-only wellness challenges. A judgment-free zone to grow healthier habits together.
Winter Wellness Activities: Self-care Routines
Creating a Cozy Home Environment
- Add soft lighting and blankets. Create a haven that feels restful and welcoming.
- Light a scented candle (lavender or vanilla). Engage your senses and ease tension at the end of the day.
- Keep a corner for quiet reading. Even five minutes of “me time” helps regulate your mood.
- Play gentle background music during the evening wind-down. Signals to everyone that it’s time to relax.
Simple Self-Care Routines to Try
- Weekly hair or face masks. Small rituals that remind you you're worth the effort.
- Scheduling a solo walk. A short break around the neighbourhood can refuel your patience and perspective.
- Reading a book while your child naps. Reconnect with yourself through something you enjoy.
- Ordering a subscription box just for you. Monthly treats (tea, skincare, books) that feel like self-love in a parcel.
Journaling for Reflection and Growth
- Gratitude entries at bedtime. Even just three things you're thankful for can shift your mindset.
- Writing your “highs and lows” for the week. Helps track patterns and honour both joy and struggle.
- Listing your intentions for the next day. Clarifies focus and lowers stress.
- Including your kids by asking what made them smile today. Fosters emotional literacy and family connection.
Winter Wellness Activities: Staying Motivated
What Strategies Help Maintain Your Wellness Goals?
- Set mini goals (drink 6 cups of water, walk for 10 minutes). Bite-sized wins keep momentum going without overwhelm.
- Use bingo or step count trackers. Visual motivation can help the whole family stay engaged.
- Celebrate small wins with a self-reward. Treat yourself to a hot drink, an episode of your show, or a moment of peace.
Setting Realistic Expectations for Yourself
- Let go of perfection—some days, surviving is thriving. Embrace flexibility, especially when energy is low.
- Adjust your standards during chilly months. Fewer commitments, slower mornings, and more grace.
- Let go of guilt around screen time if it gives you a break. Survival mode is sometimes the kindest choice.
- Plan meals or outings within your budget and energy levels. Small and simple can still be meaningful.
The Role of Accountability Play in Staying Healthy
- Share your goals with another mum. It helps to know someone’s cheering you on.
- Join a group or workplace wellness challenge. External motivation can keep you consistent.
- Text a friend weekly to check in. A little connection goes a long way in staying aligned.
Conclusion: Easy Winter Wellness Activities to Boost Your Health
This winter season, I invite you to approach your family’s wellness as a gentle, empowering journey, not another pressure-filled to-do list. Whether it's sipping tea together after a walk, starting a wellness challenge, or simply cuddling under the doona watching your favourite movie, these moments matter.
At work, you can support corporate wellness programs that encourage staff wellbeing. Develop inclusive company-wide programs that encourage everyone in the workplace to stay active. You can also have wellness challenges designed to cater beyond mental and physical health, such as financial wellness or random acts of kindness challenge and professional development programs. This will help improve the work environment as well as strengthen teamwork.
We don’t have to do it all. We just have to find joy, one cozy, mindful, and health-filled step at a time. Soon, you'll see these small actions snowball.
Let’s make this a season of warmth, connection, and strength—for us and our little ones.
