Embrace the outdoors—safely.

Winter offers unique activities: brisk walking or hiking, jogging, raking leaves, shovelling snow, ice skating, sledding, cross‑country skiing and snowshoeing. To enjoy them safely, layering is essential. Start with a moisture‑wicking base layer to pull sweat away from your skin, add a fleece or wool layer for insulation, and finish with a thin waterproof shell. Avoid cotton, which traps moisture and makes you colder. Protect hands and feet with insulated gloves and socks, and cover your head and ears. Know the signs of hypothermia: lack of coordination, mental confusion, slowed reactions, slurred speech, shivering and sleepiness. Children and older adults are at higher risk for hypothermia because they have less efficient temperature regulation. Carry water and sip regularly—thirst is an unreliable cue in cold weather.

Indoor options to keep moving.

When weather conditions are unsafe, don’t reach for the remote. The AHA suggests creative indoor activities: home workout circuits, dancing, active housework, mall walking, bowling, roller skating, yoga and climbing stairs. Community centres and indoor pools offer social opportunities. The Heart & Stroke Foundation of Canada adds further ideas: join an indoor walking group at a mall, set up a home gym with inexpensive equipment, climb stairs at home or work, swim in an indoor pool or borrow exercise DVDs from the library. Getting active doesn’t require fancy gear; body‑weight exercises and brisk walking are accessible and effective.

Cold weather, heart health and caution.

Cold temperatures can strain the cardiovascular system. LCMC Health explains that more heart attacks occur in December and January than in other months. Cold causes blood vessels to constrict, raising blood pressure and making blood thicker. Flu season and holiday stress further elevate risk. Allina Health warns that heavy snowfall—over two inches—can lead to a 30 % surge in heart attacks. To reduce risk, bundle up, pace yourself and avoid strenuous activities like heavy snow shovelling. A balanced diet rich in fruits, vegetables and whole grains supports heart health. The AHA recommends at least 150 minutes of moderate‑intensity aerobic exercise per week to improve quality of life. Before starting or intensifying an exercise program, especially after a cardiac event, consult your health‑care provider.

What this means for everyday people.

Staying active in winter isn’t just about burning calories—it supports mental health, strengthens immunity and reduces the risk of chronic disease. Dressing appropriately, listening to your body and choosing activities you enjoy are key to consistency. Recognise that pushing through severe cold or overexerting yourself can do more harm than good; adapt your routine to conditions and your health status. Indoor activities provide flexibility when weather or daylight is limited.

Winter need not be a sedentary season. By planning ahead, dressing smart and paying attention to your heart, you can move more and feel better all winter long. Physical activity is a year‑round commitment that pays dividends in energy, mood and longevity. Let the cold be an invitation to explore new forms of movement, not a barrier.

Sources & Further Reading: American Heart Association (Jan 2024); Heart & Stroke Foundation of Canada (2024); LCMC Health (Dec 2025); Allina Health (Jan 2026).