Moving More

When the days get cold and dark, it can be tempting to stay curled up in bed. But bundling up for a snowy walk, skating on a frozen river, or trying a new at-home workout can make for a rewarding winter. Research shows the importance of building physical activity into our days. Too much time under covers, or, as it turns out, too much time spent sitting can be almost as bad for you as smoking.

Experts recommend two and a half hours or more of activity every week, or about 20 minutes per day. Moving more and sitting less reduces your risk for cancer, dementia, diabetes, heart disease, stroke, osteoporosis, and obesity. It can help with recovering from injury and illness, reduce stress, improve your mental health, boost your self-confidence, and enhance relationships. 

The key is finding ways to get your body moving, even in the winter. From doing a few squats or stretches during your break at work, adding warm layers for a walk with friends at the park, to skating or shoveling snow, any movement or activity that increases your breathing and heart rate counts.

It’s also important to limit sitting (sedentary) time to eight hours per day or less with frequent breaks. CancerCare Manitoba has information about moving more, including how cancer can be prevented through more physical activity.

If you think you could be more active, you’re not alone. 57% of Manitobans believe they aren’t doing enough or could be doing more when it comes to being active (Doctors Manitoba 2023 survey).

Getting started

• Start small. Add some extra steps by taking the stairs, taking a few laps around the mall, or parking a little further away from your destination to get in a few extra steps. Working up to 10-minute periods of being active is a good way to start, especially during the winter months.

• Remember that being active isn’t just about formal exercise like working out or playing sports. It also includes everyday movements such as walking your dog, shoveling snow, vacuuming, and other indoor chores that keep you moving. 

• Try taking​“microbreaks” from sitting. Stand or walk around while talking on the phone.

• Include muscle and bone strengthening exercises in your routine.

• Get outside! Just make sure to dress in layers to stay warm and dry. Being in nature is also connected with mental and physical well-being.

• If you’re looking to be active outdoors this winter, tobogganing, skating, snowshoeing, and skiing are all great options to try.If you’re looking to be active outdoors this winter, tobogganing, skating, snowshoeing, and skiing are all great options to try.

• Focus on progress, not perfection. Pick an activity you love, and celebrate the days you​get moving.

When to call a doctor

Sometimes it is important to see a doctor before making changes in your activity level and exercise routines. Some of the reasons include:

• You have any symptoms (chest pain, joint pain, shortness of breath) that limit your ability to gradually increase your activity level

• You aren’t comfortable being more active because you worry about falling or are falling at your current activity level

• You take over-the-counter pain medications or muscle-relaxants

Additional Resources:

Winter Wellness in Manitoba | Shared Health

Cold Weather and Your Health | Manitoba Health

11 ways to stay active in winter | Heart and Stroke Foundation

Winter Trails and Experiences | Government of Manitoba