Plunging temperatures. Snowy conditions. With winter’s arrival, it can be tempting to hibernate indoors and neglect your physical wellness. But staying active is crucial no matter what time of year it is. Health Canada recommends adults get at least 150 minutes of moderate-to-vigorous physical activity each week (1). Here’s how to keep moving through winter, both at home and outside.

Staying motivated this winter

A goal without a plan is just a wish. Before we jump into activities, let’s outline some helpful tips to keep you motivated during the cold season. 

1. Start small with achievable goals: Taking the stairs over the elevator. Daily stretching. Short evening walks. Small wins like this build momentum, while overly ambitious goals can feel discouraging in the beginning. 
2. Create and maintain the same routine: Consistency is everything. Having a set schedule for physical wellness helps you form a habit, which makes it easier to stay on track.  
3. Invite family and friends: Nothing boosts motivation like good company. Invite friends and family to join you on a walk, or a group fitness class—it’s not only fun but also great for your mental wellbeing.  

Indoor activities to stay active 

1. Join group classes at your local gym or community center: From Pilates, aquatic aerobics, Zumba, and more—these activities are fun, motivating and even better in a group setting.   
2. Indoor sports: Try low-impact team sports like pickleball, table tennis, or bowling to keep you moving all winter long.  
3. Break a sweat with home workouts: With so many online videos available, you can easily find exercises that suit your goals, whether it’s yoga, bodyweight exercises, stretching, or even dancing.  

Outdoor activities to stay active 

Stepping outside in freezing temperatures might seem uninviting. But with the right layers, you can enjoy a whole slew of fun physical activities. Here’s how to make the most of snow and cold: 

1. Ice skating: Plenty of ice-skating rinks open for the season, offering a fun and social way to stay active.  
2. Tobogganing and sledding: Have a hill nearby? Grab a sled (or a trashcan lid) for a thrilling ride. Plus, the walk back uphill makes for great exercise.  
3. Winter hiking/snowshoeing: Enjoy a low-intensity workout while exploring beautiful winter landscapes.  

Safety first!  

Canada experiences some of the coldest winter climates in the world. Protect yourself from cold conditions by following these steps:  

1. Stay hydrated. 
2. Dress in multiple layers.  
3. Check the weather before heading out. 

References 

1. Government of Canada. Physical Activity Tips for Adults (18-64 years). Available at: https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html