Cooler weather is a great time to stay active. Regular physical activity helps keep your heart, muscles, bones, and mind healthy. It can improve your mood, help you sleep better, lower stress, and give you more energy. Every bit of movement counts, even if you begin with just 10 minutes.
Adults should get at least 150 minutes of moderate to vigorous physical activity each week, plus muscle-strengthening activities at least twice a week. Moderate activity means you are breathing faster but can still talk, such as brisk walking. Vigorous activity makes it harder to talk, such as running or fast cycling.
Children and youth aged 5 to 17 should get at least 60 minutes of moderate to vigorous physical activity every day. Walking, active play, sports, skating, sledding, and other outdoor games all help children stay healthy and strong.
Have a plan for colder days. If the weather is poor or sidewalks are icy, choose an indoor activity such as walking in a shopping mall, climbing stairs, dancing, or following an exercise video. If you go outside, check the weather, dress in warm layers, wear shoes or boots with good grip, use cleared paths when possible, and slow down on slippery surfaces to help prevent falls.
Choose one activity you enjoy and schedule it for a specific day and time this week. Small steps can become healthy habits that last all year.
You can find guidelines and a list of activities tailored to your age group here: https://csepguidelines.ca/
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