Nordic Winter Outdoor Habits to Improve Wellbeing

Winter in the Nordics is long, dark, and cold. For outsiders, it may seem like a season to hibernate indoors under layers of blankets, waiting for the sun to return. Yet, for Nordic people, winter is not a time of stagnation—it’s a season to embrace the outdoors, to connect with nature, and to nurture mental and physical wellbeing. Across Norway, Sweden, Finland, Denmark, and Iceland, centuries-old habits rooted in a deep respect for nature offer lessons in thriving during the coldest months. Here are some key Nordic winter outdoor habits that can help improve your wellbeing.

1. Embrace Friluftsliv—Open-Air Living

The Norwegian concept of friluftsliv, which translates roughly to “open-air life,” is central to Nordic winter culture. It’s the idea that time spent outdoors is essential for physical health, mental clarity, and overall happiness. You don’t need extreme sports or long expeditions—short walks in the forest, a winter picnic, or a slow snowshoe trek can make a big difference. Friluftsliv encourages mindfulness, allowing you to notice the details of a snow-laden landscape, the crunch of ice beneath your boots, or the quiet ripple of a frozen stream.

Research confirms that spending time in nature reduces stress, lowers blood pressure, and improves mood—all crucial during long, dark winters. Nordic people often spend weekends and evenings outdoors, walking, skiing, or simply sitting by a frozen lake, reminding ourselves that winter doesn’t need to be confining.

2. Walking and Hiking Through Snowy Landscapes

Hiking in winter is more than exercise; it’s a practice of endurance and mindfulness. Nordic countries have thousands of marked trails, and many remain accessible even under deep snow. Whether it’s a forest trail in Sweden, a fjord path in Norway, or a gentle hill in Iceland, walking outdoors provides cardiovascular benefits, strengthens muscles, and boosts vitamin D levels when daylight allows.

Nordics often wear simple but effective winter gear: insulated layers, wool socks, waterproof boots, and hats to protect from wind. Hiking in winter also teaches resilience—the cold air invigorates the lungs, and navigating snowy terrain improves balance and focus. Many Nordic people embrace “everyman’s rights” (allemansrätten), which allows anyone to explore nature responsibly, encouraging widespread engagement with the outdoors, even in winter.

3. Cross-Country Skiing and Snowshoeing

Cross-country skiing is often called “the Nordic way to travel in winter,” and for good reason. It combines cardiovascular exercise, strength training, and the joy of gliding across a pristine snowy landscape. Finland, Norway, and Sweden maintain extensive cross-country ski trails that wind through forests, along frozen lakes, and up gentle hills. Even short outings—30 to 60 minutes—can invigorate the body and lift the spirits.

Snowshoeing is another accessible winter activity. Unlike skiing, it doesn’t require special skills beyond basic walking, but it allows you to explore deep snow areas safely. Both skiing and snowshoeing encourage slow, mindful movement in nature, which enhances mental wellbeing.

4. Winter Swimming and Sauna Rituals

Nordic wellbeing habits aren’t limited to cold exposure outdoors—they also embrace the rhythm of contrast. In Finland and parts of Sweden, it’s traditional to combine sauna sessions with a dip in icy lakes or rivers. Winter swimming, followed by the warmth of a sauna, has been linked to increased circulation, reduced inflammation, improved immune function, and stress reduction.

Even if you don’t dive into icy waters, alternating between brisk outdoor activity and warm relaxation mimics this principle. A walk in the cold air followed by a hot shower or cozying up by a fire can produce similar benefits, helping your body adapt to temperature changes while stimulating both body and mind.

5. Mindful Nature Observation

Winter landscapes in the Nordics are serene, often untouched by human activity. Norwegians, Swedes, and Finns practice mindful observation in nature—listening to the stillness, watching birds, or noticing the frost patterns on branches. This practice, sometimes called “forest bathing” or skogsbada in Sweden, reduces cortisol levels, improves focus, and enhances emotional wellbeing.

Even a ten-minute pause outdoors, standing quietly in a snowy park or forest, can reset mental fatigue, boost mood, and create a sense of connection with the natural world.

6. Social Outdoor Activities

Community and connection are integral to Nordic winter life. Families, friends, and neighbors gather for outdoor activities like sledding, skating, ice fishing, or evening walks. These moments strengthen social bonds, which are vital for mental health during long, dark winters. Nordic cities often maintain frozen lakes for ice skating, while small towns encourage winter sports events that are both fun and inclusive.

Participating in social outdoor activities combines the benefits of exercise, sunlight exposure, and social interaction—a triple boost for wellbeing.

7. Planning for Daylight and Fresh Air

People in the Nordics are really aware of seasonal challenges, particularly the lack of daylight in January. Most of us adjust our schedules to make the most of natural light, taking morning walks or brief outdoor breaks to maintain circadian rhythm. Even small habits, like a short daily walk at lunchtime or opening windows for fresh air, improve mood and energy levels. These practices are subtle but powerful reminders that wellbeing in winter requires intention and consistency.

The Nordic approach to winter demonstrates that wellbeing is not about avoiding the cold—it’s about integrating it into daily life. Whether it’s a slow forest walk, a cross-country ski, a brisk outdoor gathering with friends, or a ritual sauna and ice swim, Nordic habits remind us that winter can be a season of vitality, clarity, and joy.

By embracing friluftsliv, moving mindfully, and connecting with nature and community, anyone can transform the dark months into a period of growth, calm, and rejuvenation. This January, take a page from Nordic culture: step outside, breathe deeply, and let winter improve your wellbeing.