West Virginia winter cold weather tips: WVU experts share ways to stay active

MORGANTOWN, W.Va. — As late winter settles in across West Virginia, mountaineers are entering the coldest stretch of the year—a time when snow, limited daylight, and frigid temperatures can take a toll on mental and physical health.

However, experts at West Virginia University say late winter doesn’t have to mean inactivity. With the right approach, the coldest part of the season can actually be an opportunity to stay motivated, energized, and healthy, indoors and out.

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February is typically the coldest month in West Virginia

Historically, February brings some of the lowest average temperatures of the year across West Virginia, particularly in higher elevations. Cold snaps, icy conditions, and persistent snow often make outdoor routines harder to maintain, while many residents find themselves spending more time indoors.

Andy Darling, director of campus recreation at the university in Morgantown, said the seasonal shift is reflected in campus activity patterns.

“February is typically our busiest month of the year at the WVU Student Rec Center as people move their workouts indoors,” Darling said.

Rather than viewing cold weather as a barrier, Darling encourages residents to adjust their routines to fit the season.

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West Virginia cold weather tips for staying active indoors

When winter weather limits outdoor activity, Darling said the most important step is finding movement you actually enjoy.

“When weather is a factor, my advice is to identify something you enjoy doing inside to stay active,” he said. “In some cases, that may mean translating the things you enjoy outdoors to inside without modification. In other cases, you may need to change things up.”

Adding small rewards can help sustain motivation during winter’s coldest weeks.

“It’s helpful to find ways to make the experience special, like watching a TV program you enjoy while exercising on cardio equipment or soaking in a spa at the end of your workout,” Darling said.

The university’s winter programs reflect that philosophy, she says, with more than 50 group exercise classes, personal training options, and intramural sports. Basketball and volleyball are especially popular during the winter season.

This year, campus recreation also launched CloudFit, a full-body fitness program designed to keep participants moving through colder months.

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Be cautious with online fitness advice!

For West Virginians who prefer working out at home during winter, Darling also urged caution when following fitness advice found online.

“Having a lot of followers does not mean what a person is sharing is safe or effective,” he said. “Look for evidence-based programs for self-paced workout videos from the American College of Sports Medicine and others.”

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Cold air, winter sun can boost mental health

While many people retreat indoors during winter, experts at the university’s AdventureWV program say cold air itself can be beneficial when embraced thoughtfully.

“Cold air is such a healing tonic for your body,” said Jacob T. Rex, trips and climbing coordinator for the program. “Like a cold plunge, it wakes you up and preps your body for movement.”

Rex said exposure to fresh air and winter sunlight can improve focus and reduce stress, particularly during the darker months.

“If you are struggling with stress, getting some cold air and sunlight is a great boost for your system,” he said. “I challenge everyone to embrace the cold this winter.”

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Winter sports turn cold into an advantage

Rex said winter weather in West Virginia is often misunderstood as a limitation, when it actually opens the door to unique outdoor experiences.

“I think a lot of people see winter weather as a hindrance to their ability to stay active, when it is quite the opposite,” he said. “Snow and cold mean winter sports, which are some of the best mediums to enjoy the outdoors.”

Snow-covered forests, frozen streams, and icy waterfalls provide a seasonal backdrop that many residents miss by staying indoors.

For those struggling with motivation, Rex said guided outings can help remove hesitation and get people moving. “Our guided trips are a perfect remedy that gets their bodies moving,” he said.

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Downhill, cross-country skiing fight winter blues

Among winter activities, Rex underscored cross-country skiing as one of the most effective ways to combat seasonal sluggishness.

“It’s one of the best aerobic workouts you can do,” he said. “It has low impact on joints and is great for your legs and lungs.”

Cross-country skiing is also accessible, Rex noted, requiring minimal equipment and often no lift tickets or resort fees. Perhaps the best-known cross-country ski area in West Virginia is Whitegrass in the Canaan Valley.

Downhill skiing offers similar cardiovascular benefits, burning calories at rates comparable to running or jogging while strengthening the legs, core, and back. Adventure WV offers discounted trips to area ski resorts to make these winter workouts more affordable.

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Affordable Winter Outdoor Activities Across West Virginia

AdventureWV’s Winter Wonder Adventures include ice skating, sledding, snow tubing, and cross-country skiing. Transportation and equipment are included, making winter recreation more accessible during a season when costs and logistics can be a challenge.

Emily Chapman, program support specialist for AdventureWV, said affordability and accessibility are central to the program’s mission.

“Our winter equipment rentals include downhill skis, snowboards, cross-country skis, and snowshoes,” Chapman said. “Our winter rentals are a fraction of the cost that big resorts charge.”

Chapman said staying active with others can also help counter winter isolation.

“Staying active with friends during the winter months can combat feelings of loneliness,” she said.

She pointed to familiar destinations near the campus at Morgantown that take on new beauty in winter, including the Mon River Rail-Trail, Coopers Rock State Forest, and Snake Hill Wildlife Management Area.

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Try something new during West Virginia’s coldest weeks

Chapman encouraged residents not to let fear or inexperience keep them from trying winter activities.

“Trying something new can sometimes feel overwhelming, but don’t let the fear of doing something poorly stop you from trying at all,” she said. “Take it slow, enjoy the scenery and the friends you’re surrounded with.”

As West Virginia moves through winter’s coldest period, WVU experts say that staying active, whether indoors or out in the cold, can provide warmth, clarity, and connection when they are needed most.

More information about programs and memberships is available through WVU Campus Recreation. Details on winter trips, equipment rentals, and guided outings can be found through AdventureWV.