−20°C is no reason to cancel movement, but it is a good reason to change its shape. Winter in Kazakhstan is long, and waiting it out makes little sense: two months of stillness cost the body more than the cold does.
Dress in layers: base layer, fleece, jacket. That is warmer than one thick sweater, and you can take a layer off when you get hot. A hat and gloves are not about style: in the cold, heat leaves the extremities first. Shoes with a non-slip sole matter more than insulated ones, because the main winter risk is ice, not temperature.
Move in short stretches. Twenty minutes of brisk walking outdoors gives more than an hour of standing at a bus stop. An ice rink, a ski track in the park, the stairs instead of the lift — all of it counts. In hard frost, breathe through your nose and keep the pace below your usual one.
And do not play the hero. At −25°C and below, or in strong wind, move the session indoors. Winter is for maintaining, not for setting records.
A useful question for tonight. Which winter activity do I actually enjoy, rather than merely consider useful?
When winter activity is not enough. Chest pain in the cold, numb fingers that do not recover indoors, or unusual breathlessness — go inside and see a doctor. For urgent symptoms call 103 or 112.