Hi ,

I love walking. But it is -19 °C here today (feels like -30), so I did not go out. And it has not been just today. I have missed my walks for several days now.

It is too cold, it gets dark too early, and there is ice on the sidewalks. You get the picture.

The truth is that the weather can disrupt routines.

I was talking to a friend in Mumbai who loves walking too. She recently moved from Canada, and she is facing a different barrier: on many days, the air pollution is high enough that she prefers to stay indoors.

Different environments. Same challenge.

So, what can we do when outdoor walks are not realistic?

Ways to add more movement at home

1. Use a stationary bike (if you have one)
2. I use a stationary bike and aim to get on it after meals. Most of the time, it is easy pedalling, not high intensity. If it were a regular bike, I would probably fall off trying to do this while distracted.

A few days a week, I add a short interval session that takes about 8 minutes:

• 2 minutes warm-up
• 20 seconds of all-out effort
• 2 minutes at an easy pace
• 20 seconds of all-out effort
• 2 minutes at an easy pace
• 20 seconds of all-out effort
• 3 minutes cool-down

I use an interval timer app (SmartWOD, but there are many options).

2. Walk for 10 minutes after meals. Try walking around the house or your work area for 10 minutes after meals. Three short walks can be easier than one long one, and research shows that short bouts of movement after eating can lower post-meal blood glucose levels.

3. Walk during phone calls. If you are on the phone anyway, use it as a cue to stand up and walk around.

4. Use resistance bands. They are inexpensive, can be used while travelling, easy to store, and useful for strength work at many fitness levels.

5. Add a pair of dumbbells. Start with lighter weights at first.

6. Build a home gym. It does not need to be complicated. Start with one piece of equipment you will use.

7. Hire a trainer to come to your home. For some people, a home setup and coaching are the easiest ways to stay consistent and safe.

8. Put the treadmill in front of the TV. If you like watching shows, pairing it with walking can make it feel effortless.

9. Check YouTube for guided workouts. Look for options matched to your fitness level, time, and any joint limitations.

10. If you work from home, reduce long sitting stretches. A sit-stand desk helps, but even a simple laptop stand can make it easier to stand more often.

11. Do wall pushes (or wall sits) after you use the washroom. Simple, quick, and surprisingly effective when repeated regularly.

12. Dance or walk at home. Turn on your favourite upbeat music or listen to podcasts. It is one of the fastest ways to shift mood and energy.

Safety comes first

If it is icy, dark, or you do not feel safe, indoor movement is often the safer choice. Start with the easiest step.

If you have physical limitations

Seated exercises, chair-based movement, and resistance bands can still build strength and mobility. A physiotherapist can help design a plan tailored to your needs. Even small movements, such as seated leg lifts or biceps curls, can add up.

Your brain does not care whether you move outdoors or indoors. It cares that you move. Any movement is better than none.

How do you adapt your movement routine when your environment changes? Feel free to reply and share what works for you.

Best regards,

Shabnam

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Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: info@drkarmd.com