Phillip Gardiner

For many, weight gain and inactivity are tied to the frigid temperatures of winter.  As the University of Manitoba’s Director of the Health, Leisure & Human Performance Research Institute, and a Canada Research Chair in Physical Activity & Health Studies, Phillip Gardiner has suggestions on how to optimize, maintain and incorporate physical activity all year-round.

“In Winnipeg, temperatures can go below -40 C and people often choose to stay indoors,” Gardiner says. “But there are ways to make the best of the weather – and have fun while doing it. It’s also a great way to kick the monotony of gym workouts.”

Here are Gardiner’s top five tips for staying active and healthy in winter:

Dress the part

While it may seem obvious, many people don’t take the time to bundle up properly. “No one enjoys being cold, but it takes a bit of effort to be prepared,” Gardiner says. Flimsy, high fashion gloves or boots may look good, but you’ll soon freeze and retreat back indoors. “If there’s one thing to protect, it’s the extremities: fingers and toes, and of course, the face and head.”

Keep it pressure free

The idea of swooshing down the black diamonds hills leaves you cold? It doesn’t have to be intense, says Gardiner. “Snowshoeing is one of the best cardio activities out there and it’s relatively simple and risk-free.” Or forgo any equipment purchases and simply go for a walk. Gardiner: “Brisk walking is still one of the best low impact but cardio effective exercise.”

Be mindful of your inactivity

In the summertime, exercise is as simple as strapping on the rollerblades and hitting the sidewalk. In wintertime, people tend to hibernate and reach for the remote instead of the running shoes. “You need to be consciously aware that there’s a tendency to gain weight and make changes to your activity pattern,” Gardiner says. “Simply being aware of this fact will help you act upon it.”

Keep an activity and diet diary

Gardiner calls this your “winter book.” By logging in your exercise and food intake, you’ll be able to pinpoint areas for improvement. “It’s best to be specific in the beginning,” he says. “Watch for times when you’re most prone to overeating and schedule in activity. It’s the perfect time to use exercise to stop you from snacking.

Make it fun

The more fun you have, the more likely you’ll be to keep it up. Ask friends to join you for a brisk walk to the local coffee shop or a regular evening stroll. Walking groups are a great way to get you motivated, Gardiner says. “And, if you still have an aversion to winter weather, you can always join an indoor mall walking group. Whatever it takes to get you active in the winter.”

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