Feeling sluggish as the seasons change? Cozy fitness helps you move with the weather, boost your mood, and stay strong through cold and flu season.
When the air turns crisp and the sun sets before dinner, finding the motivation to move can feel like a stretch. But staying active doesn’t have to mean boot camps at dawn or punishing cardio. Enter cozy fitness—a gentler, more intuitive way to exercise that works with the season, not against it. Think flexible, feel-good movement that boosts energy, lifts your mood, and supports your immune system.
Here’s how to embrace cozy fitness this fall, and why it might be exactly what your body, mind, and soul need.
Move with the seasons
Fall weather can be unpredictable, so your fitness routine should be flexible.
Have an alternative indoor plan
“Having backup plans for any workouts that you might do outdoors or that require travel is important during the fall and winter; you never know what the weather will do,” says Rachel MacPherson, a certified personal trainer and strength and conditioning specialist. “If you plan on running outdoors but it’s rainy or windy, it’s a good idea to have a replacement form of exercise you can do indoors so you don’t miss out on exercise.”
Grab the morning
“I recommend that people still try to get outdoors during the transition to darker and colder weather, especially in the morning,” MacPherson says. “Getting morning sunlight can help with regulating your sleep, moods, and energy levels. Just a simple morning walk, or even some stretches on your deck in the light, is a great way to take advantage of this.”
Find your motivation
Outdoor activities, such as trail running, forest hikes, and foraging walks, can get you moving in the fresh air while keeping your immune system strong. Add in the natural beauty of fall leaves and earthy scents, and you have a recipe for motivation. Tracking your steps or using a fitness watch can also help you stay aware of how much you’re moving, especially when you’re inside more often.
Choose cozy, feel-good workouts
Cozy fitness is all about low-impact movement that supports your mental and physical health.
Try yoga
“Yoga is a great indoor, cozy, low-impact workout … that will boost your mood and energy levels,” MacPherson says. “Choose yoga classes that are challenging enough to stimulate your muscles and raise your heart rate a few times a week, along with more restful classes.”
Set the mood
Other comforting choices include Pilates, resistance bands, and light free-weight training in the comfort of your home. MacPherson suggests making your daily movement enjoyable by adding a little ambiance: “Some people like to turn the lights low and light a candle to make their environment even cozier.”
Remember strength training
A walking pad at home or a quick bodyweight routine can be just as effective as an intense gym session, especially when performed consistently. MacPherson advises, “I always recommend strength training at least twice per week, even if you just perform some challenging bodyweight movements, so that you can maintain or build strength and muscle mass over the colder months.”
Support your mood through movement
Fall and winter bring not only more darkness but also more cases of seasonal affective disorder (SAD), a type of depression that occurs with the onset of shorter days. Fortunately, exercise can help, especially if you engage in an activity you enjoy doing.
Do something you enjoy
“From my experience as a trainer and coach, everyone is different when it comes to what they truly enjoy, and that enjoyment piece is crucial,” MacPherson says. “No one will be motivated to do any type of exercise they don’t genuinely enjoy, no matter what the research says.”
Include some cardio
Engaging in cardiovascular exercise, especially brisk walking or light aerobic movement, can deliver tangible benefits: “Cardio-based activities are key to increasing circulation and bringing more blood to the brain,” MacPherson says.
Boost your mood
Routine physical activity, such as housework or walking your dog, can increase feel-good neurotransmitters. “Combining physical activity with accomplishment—such as learning a new skill, lifting more weight, or running longer without stopping—will also boost dopamine,” MacPherson adds. “You'll learn that these activities are rewarding and fun and that you can accomplish things.”
Supplements that support the season
As we shift into fall, certified personal trainer and strength and conditioning specialist Rachel MacPherson recommends adding a few supplements to your wellness toolkit.
Creatine
“Creatine is the most studied and clinically proven supplement to help with exercise and brain health,” she says.
Vitamin D
“Vitamin D is harder or even impossible to come by from the sun during the colder months, depending on where you live.”
Electrolytes
Taking electrolytes may help you stay hydrated and support energy levels during longer workouts or when you’re sweating a lot.
Collagen and green tea
Collagen and green tea aren’t essential but can be helpful. MacPherson says, “Green tea is packed with antioxidants that help combat oxidative stress. I’m a full convert to a daily matcha instead of coffee.” And for joint and skin health? “I also take collagen, but these are optional; not must-haves.”
Protein and greens powders
Make your fall mornings easier with protein and greens powders. Add a scoop to a smoothie or warm plant-based milk for a convenient nutrient boost.
Take it easy!
Pushing yourself too hard can lead to overtraining syndrome and tax your immune system. “Overtraining can put your immune system at risk, as your resources are limited and your body is working overtime to recover from exertion,” says MacPherson. “The key is to balance your more intense efforts with recovery.”
Prioritize eating a well-balanced diet, staying hydrated, and, most important of all, sleeping well. “Sleep is arguably the most important piece of this puzzle,” MacPherson says. “It’s the key to energy, recovery, and immune system health.”
Cozy up to smart recovery
Recovery days don’t mean you’re being lazy; they’re essential for rebuilding strength, preventing burnout, and supporting long-term physical and mental well-being. Research shows that just 20 minutes of low-intensity movement, such as walking or gentle yoga, can reduce markers of inflammation and improve immune response.
This article was originally published in the September 2025 issue of alive magazine.
Adam Meyer is a freelance writer, digital creator, and certified holistic nutritionist. Find him on Instagram @thatadammeyer.
Kate Dunn
Isabela Bonnevera
alive Editorial