By Karen (Kar) Mitchell | Kai Michele 365 & The Body Movement
Let’s be honest: colder days can make getting out and moving feel like more of an effort. Even those of us who love exercise have mornings when staying under the covers sounds much better than getting dressed for a workout. I feel it, too.
For women balancing work, caregiving, household responsibilities, and everyone else’s needs, that extra effort can feel especially heavy. When the evening turns dark before you’ve finished your day, your opportunity to care for yourself can seem to disappear with the sunlight.
You’re in good company if your usual routine feels harder to maintain this time of year.
This Halloween weekend brings another adjustment. Daylight saving time ends Sunday, November 1, when clocks turn back one hour at 2 a.m. While the clock change doesn’t reduce the hours of daylight, it does bring sunset an hour earlier by the clock.
A little planning—and a little kindness toward ourselves—can help us keep moving through the season.
Make a small appointment with daylight.
If your schedule allows, step outside for a short lunchtime walk or an afternoon movement break. It doesn’t have to be a major outing. Start with five or ten minutes, and invite a friend when you can. A chance to move and catch up can give you both something to look forward to.
Keep an indoor option ready.
Cold, rain, and darkness can interrupt outdoor plans. Have something simple you can turn to: walking around your home, dancing through two favorite songs, gentle chair exercises, or a short strength routine suited to your abilities.
A few minutes count. You don’t have to wait until you have time for a full workout.
Give yourself a gentle beginning.
Start slowly with comfortable movements, such as easy marching and shoulder circles, before increasing your pace. For outdoor walks, choose comfortable layers, supportive shoes, and familiar, well-lit routes. Let the conditions help you decide where and how to move that day.
Make room for warmth and nourishment.
A warm bowl of soup at midday always picks me up during the colder months. There’s something comforting about pausing for a nourishing meal when the air turns chilly.
Pairing that lunch break with a short walk can become a lovely seasonal ritual: a little movement, a little warmth, and some time that belongs to you.
Make movement a group gathering.
A neighborhood walking group, a dance class, a museum outing, or a gentle movement meetup can bring activity and connection into the same afternoon. Choose a gathering that welcomes your pace and abilities, and look for indoor options when the weather makes outdoor plans difficult.
Shared plans give us something to look forward to and a little encouragement to leave the house. Conversation, laughter, and familiar faces can make movement feel more inviting, especially when colder, darker days leave us spending more time alone. You don’t have to know everyone or be the fittest person there to belong.
Stay connected—and adjust with kindness.
Arrange a walk, join a welcoming class, or check in with a friend about your movement plans. Sometimes knowing someone is looking forward to seeing you helps you get out the door.
Some days, you’ll have energy for a full workout. Other days, a short walk or a few gentle stretches will be what fits. Give yourself credit for making room for your well-being.
As the days grow colder, we may need more encouragement, more flexibility, and a different routine. We deserve that care.
Let’s keep moving together.
I Kaim. I Moved. I Conquered.
360°. 365 DAYS.
Karen (Kar) Mitchell
Certified Personal Trainer • Group Fitness Instructor • Wellness Coach
Kai Michele 365 | The Body Movement