Small Movements to Keep Your Body Warm This Winter

Colder temperatures can place new demands on the body. Muscles tighten, circulation slows, and joints can feel stiffer, especially during long periods of sitting or time spent outdoors in the cold.

At Bodhi Wellness in Canmore, we know that staying warm isn’t just about wearing layers. Movement plays a powerful role in regulating body temperature. Even small, intentional exercises can increase circulation, generate internal heat, and help your body adapt more comfortably to winter conditions.

Below are gentle movements that support warmth, circulation, and mobility throughout the winter months, without needing a full workout.

Warming the Body from the Inside Out

One of the fastest ways to feel warmer is to gently raise your heart rate. Light, rhythmic movements activate large muscle groups, encouraging blood flow and increasing core temperature.

Marching in place

Lift one knee at a time in a slow, steady rhythm. Keep your torso upright and your breath relaxed.

Gentle jumping jacks

Move arms and legs out and in at a comfortable pace. Step side to side instead of jumping if needed.

Jogging lightly on the spot

A relaxed jog in place for 30–60 seconds helps increase circulation and prepare the body for cold exposure without requiring intensity.

These movements are especially helpful before heading outdoors for a winter hike, ski day, or snowy errand.

Supporting Circulation in the Upper Body

Cold temperatures often show up first in the shoulders, arms, and hands. Winter posture such as hunching against the cold or sitting more indoors can further restrict circulation.

Arm circles

Extend your arms out to the sides and make slow circles forward, then backward. Start small and gradually increase the size to warm the shoulders and upper back.

Shoulder rolls

Lift your shoulders toward your ears, then roll them back and down in smooth, controlled circles. Repeat in both directions to release tension and improve blood flow.

Wrist circles

Rotate wrists slowly in both directions, keeping the movement gentle and controlled.

Hand opening and closing

Spread fingers wide, then gently make a fist. This simple movement helps restore warmth and flexibility to cold hands.

These upper-body movements are easy to do while you’re already outside, such as at a bus stop, during a break on the ski hill, or while pausing on a winter walk, helping you maintain circulation and warmth without interrupting your day.

Keeping Hips and Legs Warm and Mobile

The hips, glutes, and thighs are some of the largest muscles in the body. Activating them helps warm the entire system while supporting balance and stability in winter conditions.

Shallow squats

With feet hip-width apart, lower your hips slightly and return to standing. Depth isn’t important. Focus on slow, controlled movement to increase circulation.

Step-backs or step-outs

Step one foot back or out to the side, then return to centre before switching sides. This warms the hips and thighs while supporting functional movement.

Standing knee lifts

Lift one knee toward your chest at a time while standing tall. This movement activates the hip flexors and encourages blood flow through the lower body.

Calf raises

Slowly lift your heels off the ground, then lower them back down. This helps pump blood through the lower legs and warm cold feet.

These movements are also great to do after sitting for long periods, helping to restore circulation, wake up the lower body, and keep your hips and legs warm.

Joint Mobility to Keep Your Body Warm

Joint mobility movements gently guide joints through their natural range of motion, encouraging circulation and generating warmth from within. 

Spinal rotations (standing or seated)

Stand tall and slowly rotate your torso to one side, then the other and repeat. This encourages circulation through the spine and ribcage, which can feel restricted in winter.

Shoulder blade glides

With arms relaxed at your sides, gently draw your shoulder blades back and slightly down, then allow them to soften forward again. This subtle movement encourages blood flow through the upper back.

Hip hinges

With soft knees, shift your hips back slightly as your torso leans forward, then return to standing. The hinge movement wakes up the glutes and hamstrings, increasing circulation through the pelvis and lower back.

These movements are particularly helpful in cold weather, when joints can feel stiff or achy.

Supporting Your Body Through Winter at Bodhi Wellness

Small, mindful movements are an important part of staying warm and mobile through winter, but they’re only one piece of the picture. Cold temperatures, winter sports, and seasonal stress can still leave muscles tight, circulation sluggish, and joints feeling sore.

That’s where hands-on care can make a meaningful difference.

At Bodhi Wellness, our winter-focused treatments are designed to improve circulation, release tension, calm the nervous system, and support recovery after long days spent in the cold.

Book your treatment at Bodhi Wellness and give your body the warmth and care it deserves.