4 tips to tackle stiffness: how to make 5-minutes count

We’re grateful to Arthritis UK for the information that helped inform this piece. Their work offers clear, practical guidance for people living with arthritis. Read their free magazine here - Arthritis UK Inspire Magazine

It feels like the longest winter on record. The pummeling weather is taking its toll, the cold is permeating your core and the burst of New Year energy you had for exercise has quietly slipped away.

Sound familiar? You’re not alone.

Winter makes movement harder for almost everyone. And for older adults it can feel particularly unforgiving. There’s the obvious barrier first: leaving the house when it’s minus one outside simply isn’t appealing. But there are physical reasons too.

As temperatures drop, the body prioritises keeping vital organs warm. Blood flow to the hands, knees, hips and ankles reduces, meaning those areas receive less warmth and oxygen. Joints can feel stiffer, sorer, and less willing to play ball (literally and metaphorically). This is especially true if, like around one in six people in the UK, you live with arthritis or a similar joint condition.

Some studies have also found that changes in air pressure, which often happen before cold or wet weather, may affect how sensitive joints feel. While this doesn’t cause damage or visible swelling, it can make already-irritated joints feel tighter or more uncomfortable. So when the barometer goes low, watch out for your body to feel it.

Then there’s the knock-on effect of moving less. Within just a few weeks of reduced activity, muscle fibres begin to lose strength and coordination. The body also produces less synovial fluid, the natural lubricant that helps joints move smoothly. The result is a frustrating cycle. You move less because it feels uncomfortable, and it feels more uncomfortable because you’re moving less.

Here’s the good news

A recent piece of research, led by the Norwegian School of Sport Sciences found that even very small amounts of movement can make a meaningful difference. Scientist analysed activity data for more than 135,000 adults in Norway, Sweden, the UK and the United States and found that just five minutes of brisk walking a day, combined with slightly less time sitting, was associated with a 10 percent reduction in the risk of premature death.

Five minutes! Not an hour. Not a gym membership. Just a small, manageable nudge towards movement.

So for anyone who finds winter exercise daunting, or painful, or simply exhausting to think about, this is a powerful message. It suggests that progress doesn’t have to be dramatic to be worthwhile. Small changes really do add up.

With that in mind, we’ve put together four gentle ways to help you keep moving and avoid the winter slump.

1. Move at home, without the pressure (or audience)

When the weather is miserable, the safest and warmest place to move is often your own living room.

Chair-based exercises are particularly helpful for maintaining strength and mobility without putting strain on the joints. Simple movements such as seated leg lifts, gentle knee extensions, or raising and lowering your arms while seated can all help keep muscles engaged and joints moving.

The aim isn’t to break a sweat. It’s to remind your body that movement is still part of your day.

2. Dress for success, not style

Cold joints are stiff joints, so staying warm matters more than we often realise.

Supportive footwear with good grip can make walking feel more secure, especially on icy pavements. Lightweight styles with cushioned soles can help absorb impact, and slip-on designs or stretchy laces save you from tricky bending.Thermal socks help keep circulation and soft, stretchy gloves that offer gentle compression can keep hands warm and flexible.

Treat yourself to some gear, your body will thank you!

3. Eat in a way that supports your joints

Winter has a way of nudging us towards comfort foods, and there’s nothing wrong with enjoying them. But eating well can make a real difference to joint health.

Even small weight gain can increase the strain on weight-bearing joints, particularly the knees and hips. Foods rich in omega-3 fatty acids, such as salmon, other oily fish, walnuts and edamame, can help support joint health. Leafy greens and cruciferous vegetables like broccoli, cauliflower and kale are also excellent additions. And who said Brussels sprouts should only be enjoyed on Christmas day?!

This isn’t about restriction. It’s about giving your body the building blocks it needs to cope with winter a little better.

4. Mindset matters more than motivation

Winter movement isn’t about training for anything. It’s about maintenance, kindness, and consistency.

Celebrate small wins. A short walk. A few minutes of stretching. Standing up more often during the day. These moments aren’t insignificant. They’re helping to nurture your joints, support your balance, and protect your independence.

Small changes, real difference

Winter has a way of convincing us that if we can’t do things properly, we shouldn’t do them at all. But our bodies don’t need perfection. They need kindness, warmth, and gentle reminders that movement is still part of everyday life.

Five minutes here. A stretch there. A short walk when the weather allows. These small acts aren’t about fitness goals or willpower. They’re about staying comfortable in your body, protecting your joints, and moving through winter with a little more ease and confidence.

This season, doing a little really is doing enough - even the scientists said so!