Set Yourself Up for a Healthy Winter
As the days get shorter and the temperatures begin to drop, it can be tempting to slow down and settle into a more comfortable winter routine. But staying active throughout the colder months doesn’t have to be complicated. In fact, the best time to prepare for winter movement is before winter arrives.
Here are a few simple ways to set yourself up for a healthy and active winter season.
1. Build a movement routine before winter arrives
Winter can change the way we move. Outdoor activities may become less convenient, some favourite activities may be put on hold, and more time indoors can mean less incidental movement throughout the day.
Rather than waiting for winter to disrupt your routine, start thinking now about what regular movement will look like for you once the weather changes.
Consider the activities you enjoy and how you can continue participating in them throughout the winter months. Having a plan makes it easier to stay consistent when shorter days and colder temperatures arrive.
2. Keep moving throughout the day
Healthy movement isn’t just about formal exercise. Some of the most important movements happen during the ordinary parts of our day.
As the weather gets colder, it can be easy to spend longer periods sitting indoors. Look for opportunities to keep movement naturally incorporated into your day — whether that’s getting outside, staying active around the house, participating in recreational activities, or simply avoiding long periods of inactivity.
*Movement doesn’t have to be complicated to count.*
3. Prepare for the activities winter brings
Winter often introduces activities that place different demands on our bodies. Snow shovelling, walking through snow, navigating icy surfaces, carrying winter gear, skating, skiing, snowshoeing, and other seasonal activities can all require our bodies to work differently.
If you know you’ll be participating in particular winter activities, now is a good time to think about how your body is feeling and whether you’re prepared for those demands.
If you’ve had an injury, recurring symptoms, or a period of reduced activity, gradually getting back to your usual level of activity before winter arrives may help make the transition easier.
4. Don’t ignore those little aches and pains
That shoulder that has been bothering you? The knee that gets sore on longer walks? The back stiffness you’ve been putting off?
Fall can be a good time to address these concerns rather than waiting until winter activities make them more noticeable.
You don’t necessarily need to stop moving when something hurts. Instead, consider having persistent or recurring symptoms assessed so you can better understand what’s going on and what options may be available to you.
A physiotherapist can help you understand your symptoms and develop a plan that supports the activities that are important to you.
5. Think about winter safety
Winter movement also means thinking about your surroundings.
Snow, ice, poor visibility, and uneven surfaces can all change the way we move through our communities. Give yourself extra time when conditions are challenging, choose appropriate footwear, and be mindful of changing surfaces.
If you have concerns about your balance, confidence on uneven surfaces, or ability to manage winter activities safely, these are good things to address before winter arrives.
6. Get ready for snow shovelling
For many Canadians, snow shovelling is one of the most physically demanding winter chores.
Rather than waiting for the first major snowfall, think ahead about how you’ll manage this task. Make sure your shovel and winter equipment are ready, give yourself enough time to avoid rushing, and consider asking for help when conditions are particularly challenging.
Heavy, wet snow can be especially demanding. If you have a history of back, shoulder, heart, or other health concerns, consider how you can safely approach snow removal before the first snowfall.
7. Find ways to enjoy being active in winter
Staying active through the winter doesn’t have to mean forcing yourself to maintain your summer routine.
Winter offers its own opportunities for movement and recreation. Whether it’s getting outside for a winter walk, skating with your family, enjoying the trails, participating in a winter sport, or simply finding ways to stay active indoors, choose activities that you enjoy.
When movement is enjoyable, it’s much easier to make it part of your routine.
Healthy movement is a year-round habit
Winter doesn’t have to mean putting movement on hold. With a little preparation, you can enter the season feeling confident and ready to participate in the activities that are important to you.
Start thinking about your winter movement now. Plan ahead, listen to your body, stay active in ways that feel good for you, and don’t ignore concerns that may be holding you back.