Staying Active During the Winter

To reap the health benefits from exercise, the average adult needs a total of 2.5 hours of activity spread across the week broken down into increments of 10 minutes or more. To be of physical benefit, these activities need to be of moderate-to-vigorous nature.

For example, aerobic exercises would fit in this category. Other moderate-intensity physical activities include bike riding or brisk walking. If you're working up a little bit of a sweat and you're breathing harder than when you're moving at an average day-to-day pace, your exercise level is that of a moderate intensity. 

Activities such as jogging or cross-country skiing would be considered to be vigorous-intensity activities where you'll be more likely to find yourself sweating and feeling out of breath.

We've put together a few tips to help keep you feeling driven to stay active during the winter months. 

• Plan activities ahead. Make a commitment to your health by putting the activities in your calendar, so you're less likely to forget them. 

• Find a fun local activity. Explore the Red Willow Trail system by engaging in activities like cross-country skiing or snowshoeing.

• Dress in layers. Keeping your body warm and insulated making it easier to continue being active outside.

• Use your daylight hours. Start activities earlier in the day to make the most of the daylight hours. 

• Find indoor activities at Servus Place such as aerobics or yoga classes and indoor sports such as badminton or basketball.

• Climb stairs. Use the stairs instead of the elevator. In as few as five minutes, you won't believe the considerable difference that can be made your health.

• Visit a library to find more motivation. Keep it exciting and varied by borrowing an assortment of free DVDs with activities that can range from dance, step, aerobics, or Pilates. 

• Sign up for a fun run. Have your friends and family join you in signing up for a non-competitive "fun run" ranging between 5 and 10 kilometres. 

• Find an activity buddy. Find a friend to keeps you accountable by planning to meet for morning walks or afternoon workouts. 

Regardless of what physical activity you're doing, remember to stay hydrated by drinking lots of water. Even though it's cold out, your body needs just as much hydration in a snowstorm as it does in a heatwave. 

For help on setting activity goals based on your specific musculoskeletal needs, you can always ask Dr Vollrath about what activities are right for you.