It’s that time of year again. Cooler temperatures and fewer daylight hours will soon be here.
Cold temperatures keep most of us inside when we don’t have school or work to go to. I tend to hibernate during the winter months. Curled up with a good book to read and a cup
of hot chocolate is my happy place. I really should have a plan for how to stay active over the
winter or at least do better than I have in the past.
The Canadian Society for Exercise Physiology has prepared a set of guidelines for Canadians
that promote fitness, performance, and healthy outcomes based on exercise science research.
The guidelines are broken down into age groups and abilities that suggest a balanced approach
to activities over a day. For ages 5 to 17 years old, it suggests no more than 2
hours of sitting/sedentary activities (not including school work) with at least an hour of vigorous
activity each day and 9 to 11 hours of quality sleep. Moderate activities are suggested as a good
way to break up sedentary activities such as taking a 15-minute break for a walk outside or
taking the stairs when you can, instead of using an elevator.
Ages 18+ are encouraged to get 2 and 1⁄2 hours of moderate to vigorous exercise per week and
limit sedentary activities to at most 8 hours per week. That puts a limit on binge-watching
a TV series. Group muscle-strengthening activities are recommended twice each week. These
are guidelines though and progress to any of the targets will provide health benefits. The idea is to do what you can and gradually increase your activity levels with a focus on adopting more daily
physical activity. So I could begin to jog part way into a walk with my dog, to increase my heart
rate, maintain that rate for a few minutes, and then walk for the rest of the walk.
There are health benefits to being active outside. Our bodies need sunlight to create vitamin D
which is important in the development of strong bones and the immune system. It also lifts our
mood and plays a role in getting a better night’s sleep which is one of the above targets.
When I think about fun outdoor winter activities, skating, sledding, or playing street hockey with a
group of friends comes to mind. Skiing or snowshoeing is also great but if you want a few ideas
of inexpensive and simple activities, an online search will bring up various lists. I did a quick
search and found lists that included building a snow fort/castle or a snow obstacle course,
snowball target practice, candy cane hunt, and trying out an unfamiliar playground. If you can
gather a large enough group of friends and family members, a game of tug of war would be fun
in the snow. Building a low snow wall and then pulling the opposite team through it could add
some great photo opportunities. A daily walk with family could be more interesting by including a
photo scavenger hunt or a crazy game of footprint tag.
With any outdoor activity, you’ll need to dress appropriately. While exercising outside, wear
several light layers rather than a thick winter coat. You can remove the top layer if you get too
hot. Stay hydrated by drinking water before, during, and after a workout. If you’re outside after
sundown, be sure to wear something reflective or put reflective tape on your outer layer. Find
online for tips about avoiding injuries depending on the type of exercise you are doing.
When it's really cold outside and you’re limited to indoor activities, a few suggestions for
activities I found include creating an obstacle course in a hallway with yarn and tape or building
a fort with blankets and pillows. This would be a great way to practice skills like troubleshooting,
planning, organizing, and learning from mistakes. Or you could turn on some music and dance
like nobody's watching.
Whatever you decide to do to increase your activity level over the next 4 months, keep it fun
and/or interesting otherwise it’s unlikely to be something that you will want to do again.
References:
https://www.heartandstroke.ca/articles/11-ways-to-stay-active-in-winter
https://www.heartandstroke.ca/articles/stay-heart-healthy-in-the-winter
https://www.health.harvard.edu/blog/6-reasons-children-need-to-play-outside-2018052213880
https://runwildmychild.com/outdoor-exercising/
https://mommypoppins.com/kids/winter-activities/outdoor-kids-winter-activities-kids
https://mommypoppins.com/kids/winter-activities/outdoor-kids-winter-activities-kids
https://www.momjunction.com/articles/fun-winter-activities-for-kids_00118588/
