If, like me, you find it even harder to focus on exercise once the clocks change and the days start closing in, you’re not alone. When it’s dark before dinner and the sofa looks more inviting than the outdoors, movement can easily slip down the list. But a new study offers some encouraging motivation to keep going — and it’s simpler than you might think.
Last week, we talked about lifestyle medicine — the idea that small, consistent daily choices can profoundly shape our health. One of the easiest yet most powerful of these is walking.
The Power of a Brisk Walk
Walking is one of the most accessible forms of exercise there is. No special equipment, no gym membership, just a pair of shoes and a willingness to move.
While many of us track steps or minutes of activity, new evidence suggests that how fast you walk may matter more than how far. A large U.S. study found that walking briskly for as little as 15 minutes a day reduced overall mortality risk by nearly 20%, with particularly strong benefits for cardiovascular health [1].
Beyond longevity, walking supports nearly every system in your body. It helps regulate blood sugar, strengthens bones, boosts mood, and even supports immune resilience — all especially valuable during the darker months when energy and motivation can dip.
Finding Your Rhythm in the Darker Months
I try to fit in a short walk before work and another at lunchtime, as the dark nights set in. For some, that might be a quick lap around the block between tasks; for others, a longer weekend route through the park. The key is finding a rhythm that works for your day.
A few easy ways to make your walks even more effective:
- Pick up the pace – This new study shows that a brisk tempo gives greater cardiovascular and metabolic benefits.
- Try interval walking – Alternate slower and faster bursts for a mini cardio workout.
- Add light resistance – A weighted vest or Nordic poles can increase strength and bone density support.
- Head outdoors – Don’t forget, the natural light, especially in the mornings, helps balance circadian rhythms, mood, and vitamin D levels. (You can revisit this topic in Week 34)
- Walk with company – A friend, neighbour or podcast can turn it into something you look forward to.
If Mobility Is More of a Challenge
If walking feels difficult due to stiffness, joint pain, or reduced muscle strength, supporting your muscles from within can make a big difference.
Research shows that creatine, often associated with athletic performance, can help maintain muscle mass, energy, and mobility as we age. Supplementing daily can enhance endurance and make everyday movement feel easier, even for those who are less active.
So, don’t think it is just for bodybuilders, more and more evidence is presenting itself to suggest that creatine is a valuable, healthy ageing supplement too!
Small Steps, Big Results
As we move deeper into autumn, it’s easy to forget that the smallest actions, like a 15-minute brisk walk, a few stretches, a short break outside, can have a powerful cumulative effect on both body and mind.
So if you’re struggling to find motivation in the darker months, remember that consistency, not perfection, is what counts. Step by step, you’re supporting your cardiovascular health, metabolism, and mood — all with one of the simplest tools available: a good walk.
And when it comes to simple daily habits, it’s not just movement that matters. The small things you do each morning can set the tone for your whole day.
Final Thoughts: Keep the Lemon Water Habit
If you start your day with warm lemon water, there’s no need to give it up when the weather turns colder. In fact, it might be even more beneficial now.
Lemons contain natural citrus flavonoids that support digestion, encourage healthy gut bacteria, and gently stimulate stomach acid to help break down food. A squeeze of fresh lemon — zest included, if you like — can act as a simple digestive tonic and a bright, mood-lifting ritual on darker mornings.
While some people drink lemon water for its “alkalising” effects, what matters most is how it makes you feel — refreshed, hydrated, and ready to start the day. Sometimes, it’s the smallest habits that make the biggest difference.
Your Winter Support
If you’re looking for a little extra help through the darker months, two formulas can make a great addition to your daily routine.
Creatine Monohydrate helps maintain muscle strength and mobility, especially useful if cold weather slows you down. And B4Life® B-Complex provides the full spectrum of B vitamins for natural energy and focus when daylight hours are shorter.
Together, they make ideal companions to your daily walk — and your morning lemon water.
Reference:
[1] https://www.ajpmonline.org/article/S0749-3797(25)00230-2/abstract
