Staying Active and Uplifted Through the Winter Months
As winter settles in—with its shorter days, damp air, and long evenings—Dr. Nettie invites you to step outside with her, even just for a few minutes. In this quiet walk through a winter evening, she reflects on how our bodies and moods respond to the season, and why gentle movement and time outdoors matter more than we often realize. Winter may call us inward, but it doesn’t ask us to disappear. There is still life, beauty, and vitality in the dark, and our bodies benefit from meeting it—one step, one breath, one small choice at a time. Whether it’s a brief walk, a pause to notice the air on your skin, or simply opening the door and letting the world in, these moments support your health, lift your mood, and remind you that you’re allowed to care for yourself, even when it’s cold and gray. You don’t need to do everything—just start where you are. Every bit of movement counts, and you are worth the effort.
Why Both Movement Breaks and Exercise Matter
Frequent movement breaks: Interrupting sitting every 30 minutes with 3–5 minutes of light activity (like walking or stretching) significantly improves blood sugar and insulin levels.
Structured exercise: Longer periods of exercise (like a 30-minute brisk walk) improve heart health and fitness. Interestingly, replacing long periods of sitting with light movement throughout the day can improve cholesterol and insulin sensitivity even more than a single exercise session.
Mood boost: Breaking up sitting with short activity breaks every 30–60 minutes improves mood, energy, and reduces fatigue and cravings more than just exercising once a day.
Ways to Add Movement and Outdoor Time
Set a timer for 25 minutes while reading, working, or watching TV. When it goes off, get up and move for 3–5 minutes—dance, do laundry, climb stairs, or step outside and breathe.
Park farther away when shopping and walk the extra distance.
Walk around the perimeter of the store before you start shopping.
Take phone calls or meetings outside if possible.
Step out first thing in the morning or during lunch, even if just for a few minutes.
Try a “micro-walk”—to the mailbox, around the block, or up and down your driveway.
Tend a winter garden, sweep the porch, or listen to the sounds of nature for a few moments.
Bundle up and invite a friend or family member for a brisk walk.
Your health matters. Amidst the business of life and daily demands, investing in movement, daylight exposure, and time in nature is a powerful gift to yourself. Every small step counts toward feeling your best—physically and emotionally—throughout the winter and beyond.
Whether it’s a few minutes here and there or a longer walk, every bit of movement and every moment outdoors—whether in the light or embracing the darkness—supports your well-being. Step outside, move your body, and connect with the nature and the wonder of seasonal changes. You’re worth it!
About Kitchen Talk with Dr. Nettie
A fresh, interactive series where Dr. Annette “Nettie” Sacksteder brings everyday health conversations back to where they naturally happen—the kitchen. Each short video tackles a simple, curiosity-driven question about food, lifestyle, movement, or home-based well-being, delivered with Nettie’s signature warmth, creativity, and playfulness. Expect approachable insights, quick tips, and the occasional song or dance, all designed to spark healthier choices in real life.
From patient questions to family banter, Kitchen Talk turns those casual “Ask Nettie!” moments into practical wisdom for everyone. Join in, send your own questions, and be part of a growing conversation about living well—one small, meaningful step at a time.