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Stay Safe, Warm, and Energized Outdoors

• Before you head out, check the forecast. Take advantage of clear, sunny skies and low/no windchill, but avoid extreme cold or icy conditions. If you do decide to venture out, heed your body’s signals that it’s time to come back indoors:  if you become fatigued, you can’t feel your toes or fingers, or you start shivering.
• Dress in layers. Start with moisture-wicking fabric (just about anything other than cotton), add insulating layers, and finish with a windproof shell. This way, if you get too warm you can strip the outer layer off, while maintaining your core temperature.
• Wear proper footwear. Check road ice and snow conditions before heading out and wear grippers if surfaces appear slippery. This can make all the difference to lower your risk of falling and injuring yourself.
• Warm up your muscles gradually. Aim for 10 to 15 minutes of easy aerobic movement, building your intensity gradually instead of suddenly. This reduces the risk of cold-induced constriction of your airways, which can manifest as shortness of breath, chest tightness or coughing.
• Hydrate often. You may not feel thirsty in the cold, but you may be surprised to work up a sweat; plus, your muscles still need fluids. Choose your beverage wisely. Warm coffee or tea may feel nice to hold onto, but caffeine can constrict blood vessels, reducing circulation and causing cold hands and feet. Carry an insulated mug of warm liquid, such as electrolyte-infused water, or herbal tea.

Keep muscles flexible. Magnesium is critical for proper muscle function, so insufficient amounts can increase risk of cramping or spasms.  Additionally, some studies have shown that low magnesium levels may contribute to increased airway reactivity, which can induce cold-induced shortness of breath.  Consider supplementing magnesium to keep muscles from tensing up in the cold. 

"As a competitive curler, recovery and quality sleep are just as important to my performance as the training itself,” says Danielle Inglis, skip for 2-time Ontario  women’s curling champions, Team Inglis. “Since adding Pure Lab’s Magnesium Glycinate to my routine, I’ve noticed a huge difference. Not only do my muscles feel more relaxed after long days on the ice, but my sleep is deeper and more consistent. It’s a simple, yet essential, part of keeping my body and mind ready to compete in colder temperatures.” 

Danielle’s teammate Calissa Daly agrees. “After a long multi-day event, recovery becomes everything”, says Calissa, second for Team Inglis. “Adding magnesium glycinate has made a noticeable difference in how quickly my body bounces back. I love using Pure Lab’s Magnesium Glycinate Powder as part of an evening mocktail recipe to aid in sleep and recovery. It’s become my go-to for helping me reset and recover.” 

• Make physical activity social. It’s easier to stay active when you have company. Invite friends to join you for a weekly skate or winter walk. Create a challenge, like “5,000 steps a day outdoors in January” and make plans to celebrate after accomplishing it.
• Keep the fun factor high. Build snow forts with the kids, have a snowball fight, or go sledding. If you’re feeling adventurous, try out fat-biking on designated trails. After all, exercise doesn’t have to feel like work.  

Embrace Outdoor Adventures

When was the last time you participated in any of these classic Canadian winter activities?

Ice Skating: Gliding on the ice works your legs, balance, and core muscles. Here in Ottawa we are lucky to have the opportunity to skate on the world-famous Rideau Canal, which—weather-permitting—is frozen solid and open for recreational use for a part of each winter.  Skating is a great group activity, and many cities have free outdoor rinks. Just be sure to choose your ice time according to the type of skating you’re planning to do. Some ice times are reserved for ice hockey, while others have designated times for public skating (when no sticks or pucks are permitted).

Snowshoeing or Cross-Country Skiing: These low-impact, high-reward activities are fantastic for endurance and full-body fitness. They’re easy to learn, and you can rent equipment at most outdoor outfitters.  There’s also a good chance you’ll see some wildlife while engaging in these sports! Be prepared to work up a sweat---which is why it’s especially important to wear a base layer that wicks moisture away from the skin to keep you from getting chilled.

Winter Walks & Hikes: Don’t underestimate the fitness benefits of walking through snowy forest trails or your local park. Snow adds natural resistance, so even a short stroll gets your heart rate up. Bundle up, bring a thermos of tea, and toss some seeds to the birds, while enjoying the quiet beauty of winter.

Curling: If you’re not sold on outdoor winter fun but you’re interested in participating in some friendly competition and camaraderie, consider curling. “There’s nothing better than spending a day on the ice with people I enjoy spending time with, laughing, competing, and creating moments you can’t get anywhere else”, says Team Inglis lead, Cassandra de Groot.

Curling combines strategy, balance, cardio and community---a special mix that promotes total wellness. “I enjoy curling because it challenges me intellectually as much as physically, says Kira Brunton, third for Team Inglis. “I love the strategy behind every end, as well as the balance of power and precision needed for both sweeping and throwing.”

Turn Everyday Tasks Into Exercise

• Shovelling snow: This is a surprisingly effective core, leg and arm workout (just remember to bend with your knees, not at the waist, and lift with your legs).
• Stairs instead of elevators: Nothing warms one up as fast as stair-climbing.
• Mall walking: Perfect for icy days—many malls open early just for walkers.

Winter-proof Your Well-Being

Don’t let winter keep you from staying healthy, resilient, and upbeat. With a little planning, the right gear, and a willingness to try something new, you can stay strong, warm and feeling your best all season long.