Although it can be tempting to cozy up on the couch and avoid the winter weather, physical activity is important every day of the year. There are many sports and activities that are unique to the winter season, if you can find one you like you might even look forward to the snowfall this year!

Physical activity can help improve your family’s health and fitness while making you feel stronger, more self-confident and happier. It has even been shown to help students do better in school. As an added bonus, becoming more active will provide opportunities to spend more time together as a family.

The updated Canadian Physical Activity Guidelines recommend that children and youth between five and seventeen years of age should participate in at least 60 minutes of moderate- to vigorous-intensity physical activity each day. This should include vigorous-intensity activities at least three times a week (things that make you feel out of breath like running or swimming) and activities that strengthen muscle and bone at least three times a week (for example, gymnastics or martial arts).

Fun Winter Activities

There are many fun physical activities you can do outdoors during the winter. Here are a few to try:

  • Hockey or snow football (can be played in leagues or as pick-up games with friends and family)
  • Downhill or cross-country skiing, snowshoeing and skating
  • Sledding in the park
  • Building snow forts and snow people
  • Playing freeze tag
  • Hide and seek
  • Going for a winter nature walk


Winter Safety

Before you head out, be sure to plan for temperature and weather:

  • Check the weather forecast before going out to play, when it is very cold (-25⁰C) exposed skin can freeze in minutes! Dress appropriately for the weather and the activity, dressing in multiple layers lets you adjust to changing conditions
  • Stay hydrated and take breaks. It is just as easy to become dehydrated in the cold as the heat
  • Use well-maintained, well-fitting equipment, including an appropriate safety helmet
  • Keep activities suited to children’s ages and abilities
  • Stay alert for hazards such as rocks, trees and ice thickness

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