Weather
When the weather gets in the way, switch to an indoor or gentler option instead of skipping activity. Short bursts count, and some activity is better than none. Decide on your back-up before the weather turns, and take extra care on ice and in the heat.
At a glance
- Switch rather than skip: an indoor option on a bad-weather day keeps you moving, and some activity is better than none1.
- Short bursts count: activity of any length counts towards your weekly amount, so a few minutes indoors is worth doing1.
- Plan before the weather turns: pair each outdoor plan with an easier outdoor option and an easy indoor one2.
- Take extra care on ice and in the heat: on icy or very hot days, moving indoors is a sensible choice3,4.
What do you do when the weather gets in the way?
Switch to an indoor option rather than skipping activity altogether. Bad weather can cut activity by up to 20% on a day that is both cold and rainy3, so it helps to have somewhere else to put the effort.
Indoor walking can make up for less walking outdoors in winter5. Indoor community or online sessions can also help older adults keep up regular activity6. Small amounts still count: the WHO says some activity is better than none, and activity of any length counts1.
- Rained off: do a short burst indoors instead. Walk around the house, march on the spot, or do household chores at a brisker pace. Even a few minutes counts.
- Too hot: participation in activity starts to fall once temperatures reach around 26–29°C, depending on the activity, time of day and age3. Go out in the cooler part of the day, stay in the shade, or move indoors somewhere cool. An air-conditioned space may be the best option3. Older adults and people with breathing conditions are more likely to suffer heat stress, so in very hot weather choose cooler times or move indoors, and take local heat alerts seriously4,7.
- Cold: wear layers you can take off, and keep the activity indoors on icy days.
- Icy: ice is considered the biggest factor limiting older adults' walking outdoors in winter, and fear of falling is common3. An indoor alternative on icy days is a sensible choice.
- Missed a few days: pick up again with something small rather than waiting for perfect weather.
How do you weather-proof your activity plans?
Have a back-up plan ready before the weather turns. Advice to be active outdoors works best when it comes with a way to carry on, indoors or outdoors, when the weather is bad2. That means pairing each outdoor plan with a lower-intensity outdoor option and an easy indoor one2.
- Write a two-part plan: "If it's nice, I'll walk outside. If not, I'll do my indoor option." Keep it somewhere you'll see it.
- Choose your indoor option now, while the weather is fine, so you don't have to decide on the day.
- Check the forecast the evening before, so you can switch plans early.
- Keep the back-up easy, such as a few minutes of walking about the house or a chore done briskly. Plans can stay low-pressure because activity of any length counts1.
- Think about company. Group activity is a strong motivator for older adults, especially in winter, and online sessions can be a good alternative on very bad weather days3. A local group session is another option if you enjoy company.
- Plan for your hardest season. If you know winter or summer is difficult for you, plan for it before it arrives.
Poor weather is one of several barriers that can get in the way of activity for older adults, so it helps to remember that any movement counts. Options can include walking programmes, yoga or mobility classes, and everyday activities such as walking for transport, gardening or domestic chores6.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio. Adults living with a disability may want to talk to a healthcare professional or a physical activity and disability specialist about the type and amount of activity that suits them. People with long-term conditions are advised to be active as their abilities and conditions allow1,6.
If you feel unwell, sick, sweaty or dizzy during activity, stop. Don't just push on or ease off. If it settles once you've stopped, see a doctor soon; if it doesn't settle, or you feel worse, call your local emergency number. A sore muscle or joint, or soreness a day or two later, is a reason to ease off, and to get advice if it persists or gets worse.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Quick answers
Does a short walk indoors really count?
Yes. The WHO says activity of any length counts towards your weekly amount, and some activity is better than none. A few minutes of walking around the house on a wet day adds to your total, and replacing some sitting time with light movement also has health benefits.
What time of day is best to be active in hot weather?
Go out in the cooler part of the day, stay in the shade, or move indoors somewhere cool. If it's very hot, shorten the session. Older adults and people with breathing conditions are more likely to suffer heat stress, so take local heat alerts seriously.
What if I miss a week because of bad weather?
It happens to most people, and it doesn't undo what you've done. Pick up again with something small, such as a few minutes of walking about the house, rather than waiting for perfect weather. Build up from there when it feels comfortable.
How do I stay safe on ice?
Ice makes falls more likely, and worry about falling is a common reason people stop walking outdoors in winter. On icy days, an indoor alternative is a sensible choice, such as walking around the house or joining an indoor session.
Related guides
- GuideCost and accessWalking from your own door is the clearest free way to start, and every minute counts. You can build strength at home using your body weight or filled water bottles, or from a chair if standing is hard. You don't need a gym or special gear.
- GuideCommon barriers and working around themThe most common barriers are low motivation, lack of time, pain or health problems, fear of getting hurt, cost and access. They differ from person to person, and many are smaller than they feel. A specific plan with an if-then backup for the obstacle you expect can help, though the effect is small.
- GuideIf-then plansAn if-then plan links a situation you expect to a response you choose in advance, such as “If it’s raining, then I’ll walk indoors.” Plans tend to help most if you already want to be active and feel confident. Pick one or two likely barriers and give each a small, specific plan.
- GuideFear of injuryWorrying about getting hurt is normal, but avoiding movement can let the fear grow. Bring the movement back in small, easy steps: go slowly to the edge of discomfort, back off, and repeat little and often. A physio or doctor can help if pain or a health condition is involved.
- GuideLow energy and tirednessTiredness is a common reason to skip activity, but doing less can leave you feeling more tired. Start with a very small amount you could manage on most days, such as a 5–10 minute walk, and build up slowly. If your tiredness is unusual for you or doesn't settle, get it checked by a doctor.
- GuideFeeling self-consciousFeeling self-conscious when you start exercising is common. Small choices help: pick a quieter time, bring a friend, get to know the place, and choose activity you enjoy. Judge yourself by what you can do now, not by how you look or what others do.
Sources
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
- Wagner AL et al. (2019). The impact of weather on summer and winter exercise behaviors. Journal of Sport and Health Science.
- Dionne IJ (2024). Seasonality and climate change: Challenges for physical activity in older adults. Open Access Government.
- Dassah C et al. (2026). Heat stress and coping strategies among older adults in three Sunbelt cities in the United States. The Journals of Gerontology Series A, Biological Sciences and Medical Sciences.
- Bergen K et al. (2023). Factors Associated with Outdoor Winter Walking in Older Adults: A Scoping Review. Canadian Journal on Aging.
- Chen Y et al. (2025). Barriers to and facilitators of physical activity among community-dwelling older adults: a systematic review. BMJ Open.
- Doherty F et al. (2025). Extreme heat preparedness and coping among older adults: A rapid review. PLOS Climate.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
Pronto para Construir Melhores Habitos?
Junte-se ao {siteName} e comece sua jornada em direcao a habitos saudaveis sustentaveis. Cadastre-se para acesso antecipado hoje.
Obter Acesso Antecipado