Get moving! Staying active in the winter
Colder temperatures and shorter days may make us want to stay in and hibernate indoors. But staying active in the winter can provide many benefits, including improving your physical and mental health and well-being.
Maintaining regular physical activity reduces your risk of chronic illnesses such as heart disease, type-2 diabetes, stroke and certain types of cancer. And while staying active in the winter may require some creativity and planning, your body and mind will thank you … and it may even make winter more fun!
Here are some ideas, tips, and ways to get you started:
Enjoy the outdoors!
• Plan fun activities! Go snowshoeing, skating, make a snow angel or try a new winter sport. Find new ways to enjoy the outdoors to make winter more fun.
• Remember to use the right protective gear and equipment.
• Schedule time for new activities before or after school or work, during a lunch break or on the weekends. Register for Winter Walk Day to get outdoors with others across Alberta.
• ‘Walk like a penguin’ to prevent falls when it’s icy. Try walking poles or crampons for better grip.
Prepare for the temperature before heading out
• Visit Environment Canada, 511.Alberta.ca or download the WeatherCAN or AEA Alert app for weather and driving conditions.
• Try walking, running, crosscountry skiing, snowshoeing and other activities where you move a lot to help keep you warm.
• Take frequent warming breaks and plan activities around the warmest time of day and close to a shelter when possible in case weather conditions change.
• Find an indoor location to exercise in if it’s too cold or snowy, like a mall or recreational centre. Join an indoor walking group.
• Learn about hypothermia and frostbite and how to recognize the signs and symptoms
Dress for the weather
• Cover as much exposed skin as possible. Wear warm, waterproof and windproof layers, scarves, neck warmers, protective face liners and waterproof footwear.
• Be active outdoors during daylight hours so others can see you, but if you’re outside in early morning or evening try to wear bright colours, reflective materials and consider bringing a flashlight or headlamp.
• Apply a broadspectrum sunscreen that is SPF 30 or higher to exposed skin before heading outside. UVR rays remain constant all year, even when cold, cloudy or foggy.
• Use UV eye protection during bright days, especially with additional reflection from snow
Create long lasting, healthy habits
• Make SMART goals that are: Specific - Measurable - Attainable - Realistic - Timebound
• Start with smaller, more achievable goals first. For example, if you want to start an outdoor activity, try a 15-minute outdoor walk on a break. Increase how long you walk by five minutes as the length becomes easier. If it’s too cold, try walking indoors.
• Record and track your progress over time in a journal or activity record.
• Enjoy winter sports, activities and games with friends and family who can support you to achieve your goals.