12 Scientific Reasons Why Your Muscles Feel Stiff in Cold Weather (and What to Do About It)

9. Reduced Activity and Deconditioning in Colder Months

Many people naturally cut back on daily movement when it’s cold outside. Less walking, fewer outdoor chores, and skipped classes add up. Muscles that aren’t used regularly lose a bit of strength and endurance. Over time this deconditioning reduces flexibility and increases the sensation of stiffness during the activities you do perform. The combination of colder muscles and decreased activity can create a feedback loop where stiffness discourages movement, which then increases stiffness further. Breaking the loop doesn’t require long workouts. Short, consistent practices—ten minutes of indoor mobility, simple resistance exercises, or a daily walk around the block—maintain muscle endurance and flexibility. Consistency is the most powerful tool; small, frequent sessions preserve function across the season.

10. Age and Pre-Existing Conditions Amplify Cold Effects

Older adults and people with chronic conditions often notice cold-related stiffness more than younger, healthy people. Age-related changes include thinner skin, decreased circulation, and slower metabolic responses that make it harder to warm tissues quickly. Conditions like arthritis, peripheral vascular disease, or neuropathy change how tissues sense temperature and move. These factors don’t mean stiffness is unavoidable, but they do mean the strategies need to be adapted. Longer warm-up times, gentler progressions, and focused circulation-promoting tactics often work better for older bodies. Working with a physical therapist or trusted clinician helps personalize pacing and identify targeted exercises that are safe and effective for maintaining movement through colder months.