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As much as I look forward to those sunny spring days, let’s be honest—rainy days are pretty much a given. And when it's gray outside, it can feel like the last thing you want to do is get moving. Trust me, I’ve been there. The cozy call of the couch and blanket burritos is strong, especially when the rain’s coming down.
But here's the thing: you don’t have to just wait for the sun to shine to keep feeling good. Those dreary, wet days don’t have to be a setback for your joints—or your mood. I’ve learned that making a few adjustments can actually make the rainy days feel like a chance to reset and give your body a little more care.
So, here’s how I shift gears on those days when the weather’s got me stuck inside but I’m still looking to keep my joints happy. Let’s get into it!
Morning (6:00 AM) – Wake Up & Hydrate 🍵
Rain tapping against the windows is basically nature’s snooze button, right? On a normal spring morning, I’m up early and pouring myself a big glass of water. But on rainy days, I like to ease into things. I’ll boil some water, steep a mug of green tea, and wrap my hands around the warmth while I look out at the drizzle. It’s nothing fancy, but it’s grounding. A quiet moment before the day really begins.
Morning (6:30 AM) – Gentle Movement 🧘
Sunshine usually gets me right outside—stretching on the porch, walking down the street, breathing in that fresh spring air. But when it’s wet out? I roll out my yoga mat and go slow. A few stretches, maybe some light movement just to get the stiffness out. I’ll put on soft music or a good podcast and let it be what it is—gentle and low-pressure. Movement doesn’t have to be intense to be meaningful.
Morning (7:00 AM) – Breakfast with Joint-Boosting Foods 🥣
Here’s where the cozy really kicks in. On most mornings, I like to keep breakfast simple—maybe scrambled eggs, some fruit, or toast. But when it’s rainy outside? I lean into comfort. I’ll simmer some steel-cut oats on the stove with cinnamon and a splash of almond milk. Then I top it with chopped apples, a handful of walnuts, and a little drizzle of honey. Sometimes I’ll add a spoonful of almond butter for that extra cozy boost. It’s warm, filling, and still gentle on the joints—exactly what my body wants when it’s gray outside.
And of course, this is when I take my supplements (because, let’s be honest, we’ve got a few to take at this age). Breakfast and backup, all in one.
Afternoon (12:30 PM) – Hearty Lunch 🍲
Lunch tends to be light and fresh when the sun’s shining—usually something like a crisp salad or a wrap packed with veggies. But on a rainy day? Soup’s on.
I’m a big fan of lentil and spinach soup when I want something soothing and easy on the joints. Lentils are low in purines and packed with fiber and protein, while spinach adds a nice dose of magnesium, which is great for calming those achy joints. Plus, it’s comforting and filling without weighing you down. You can throw in some extra spring veggies like carrots or peas for that fresh, seasonal touch.
Looking for more recipes that are great for your joints? I’ve got you covered—check out my other blog for a few more ideas.
Afternoon (3:00 PM) – Midday Stretch or Short Walk 🚶
Normally I’d step outside, take in a few deep breaths, and walk off lunch. But when it’s pouring, I keep things simple. A few stretches at my desk, some side bends, ankle rolls, maybe even a slow walk from one end of the house to the other while I refill my tea. It’s not glamorous, but it keeps the blood flowing and the joints from getting stiff. Little movements still count.
Evening (5:30 PM) – Activity Before Dinner 💃
On rainy days, I may not feel like heading out to my usual class, and that’s totally okay. But I still want to move, so I’ll throw on a YouTube video to get my body moving—sometimes it’s a gentle workout, other times I’ll just dance around the living room like nobody’s watching (because no one is!).
If I’m really not feeling it,I’ll sit down to watch a show but keep moving during the commercial breaks—forcing myself to do some ankle rolls or a few arm stretches while I sit. It’s all about keeping things flowing, even if it’s just a little movement.
Evening (6:30 PM) – Dinner with Anti-Inflammatory Foods 🍽️
After a hearty soup, I’m looking for something that feels warm and delicious but doesn’t weigh me down. On a sunny day, dinner might be grilled salmon with asparagus or a fresh quinoa bowl. But when it’s chilly and damp? I lean toward something satisfying yet light. A warm baked sweet potato topped with black beans, avocado, and a little sour cream always hits the spot. Or maybe a simple salmon cooked in the oven with roasted root veggies.
I focus on keeping it anti-inflammatory and filling—something that nourishes me without leaving me feeling sluggish. It’s all about balance—enough to fill me up but light enough to keep me moving through the evening.
Evening (8:00 PM) – Wind Down & Relax 🛀
This is my favorite part of a rainy day. I turn off the overhead lights, light a candle, and settle in with a blanket. Sometimes I’ll read. Sometimes it’s an old movie I’ve seen a hundred times. The sound of rain helps me relax more than anything. I might sip a little turmeric tea (or hot cocoa if my sweet tooth kicks in). My joints are calm, my belly’s happy, and my brain finally gets to slow down.
I find that making sure my evenings are calm and peaceful sets me up for a good night’s sleep and helps my body recover.
Rainy days don’t have to feel like a loss. You don’t have to stick to your usual schedule if the weather—and your body—are telling you to shift gears. Swap the salad for soup. Trade the jog for a stretch. Light a candle, eat something warm, and let the gray skies be a reason to take it slow.
We’re still moving forward—even if today’s version of movement comes with a side of slippers and soup.
I’d love to know—do you adjust your routine when rainy days roll around?
Brandon
**This is my personal routine based on what works for me. Always check with your doctor before making changes to your diet, supplements, or exercise routine—especially if you have any underlying health conditions.