Health & wellbeing

Frosty fitness: outdoor exercise ideas for winter

Think it's hard to stay active in the winter? Here are eight easy ways to break a sweat in the snow.

Published on January 12, 2025

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Cold weather. Icy streets. Short days. It’s pretty tempting to stay indoors and indulge in our favourite winter activities like binge-watching a new Netflix show or baking sweet treats. But just because the season invites us to slow down doesn’t mean we should put our exercise goals on hold. After all, we did just make those New Year’s resolutions, right?

 

“One of the special parts of living in Canada is experiencing the different seasons — and winter is a huge part of our year here,” says Claire Christie, head of Evergreen’s outdoor recreation programs. “The cold weather can bring so many amazing and fun experiences that many people in other places don’t get to experience, like skating on real ice outside, or hearing the crunch of snow underneath their boots! Winter can feel intimidating, but it’s easy to have a fun and active day outside in the cold.”

 

There are lots of different ways to get outdoors and break a sweat (or shake off the frost?) even when the mercury dips. Our list includes sports, games and even chores so you can be active and healthy all season.

 

People skating on an outdoor rink with snow covered pine trees.

 

1. Ignite your energy with ice skating

One of the best ways to stay active all year round is to play sports. But if you’re a bit hesitant to go hurtling down a hill on skis, snowboards or tubes, consider a gentle glide around an outdoor skating rink. Ice skating is a fun, low-barrier winter activity that’s accessible in most Canadian cities, with plenty of rinks offering skate rentals if you don’t have your own gear. It’s also a great way to get your heart pumping — even if part of that comes from the thrill (and a little fear) of staying on your feet.

 

New to skating? Evergreen Brick Works offers skating lessons, to tots, youth and adults, along with free public skating on dates through the winter. Generously supported by Manulife, Evergreen’s skating lessons will get you gliding around the rink in no time.

 

 

2. Work your stride with winter running

Ever chuckle at those dedicated souls you see running in the freezing cold? That could be you! Winter running is actually easier than it looks — it’s all about dressing smart and picking the right paths. Use a guide, like this one from Canadian Running Magazine, to know what to wear at different temperatures. Stick to cleared roads or parks, or trails with packed snow. You can even buy traction aids in case you encounter any icy spots.

 

While running is an amazing workout for cardiovascular fitness at any time of the year, some research suggests that going for a run in colder temperatures even provides an extra boost.

 

 

3. Nurture your fitness with Nordic walking

Not quite ready to join the ranks of winter runners? No problem. Slow it down and pick up some poles instead. Nordic walking is like hiking’s sportier cousin, performed with specially designed walking poles similar to ski poles that provide a full-body workout.

 

Nordic walking is one of several recent trends that help people enjoy the benefits of walking year-round. That fun list includes rucking (walking with a weighted backpack); plogging (combining jogging with picking up litter); silent walking (walking without music, podcasts or other distractions); walking meetings (swapping boardrooms for sidewalks); even #HotGirlWalks (the social media-fueled trend that combines mindful walks with self-empowerment).

 

However you decide to put one foot in front of the other, walking in the winter is a great way to get active when it’s cold and experience the beauty of the season in your city.

 

 

4. Work up a sweat outdoors by weightlifting

A quick search on YouTube shows dozens of videos of people doing pull-ups on tree branches; lunges in four inches of snow; or bicycle crunches flat on a frozen lake. We won’t discourage you if you’re ambitious enough to try high-intensity interval training outdoors in the snow, but if you want to just dip your toe in the (frozen) water this year, try starting with a simple kettlebell exercise, if the temperatures allow.

 

Just look for an instructional video for beginners, and find a safe place to adapt it for more wintery conditions.

 

 

5. Feel the rush with fat biking

In a country known for its long winters, it’s no surprise that Canadians have found ways to adapt nearly every activity for the snow — enter fat biking.

 

Fat (referring to the tire size) biking is a fun and unique way to stay active in the cold. The wider tires are designed to handle snow and ice, letting you ride over snowy trails and paths with relative ease. You can rent fat bikes in most cities, making it an accessible option for anybody looking to try something new.

 

Just want to keep riding your city bike all winter? Read our guide for winter cycling here.

 

 

6. Spring into action with a snowball fight

The best exercises are the ones that feel so enjoyable that you forget you’re even working out. That’s why many modern fitness routines embrace activities as diverse as hula hooping, pole dancing and obstacle courses.

 

In the winter, a low-stakes snowball fight can be a fun and surprisingly active way to exercise. With all the ducking, dodging and running for cover, it’s a playful workout for all ages. Just keep it safe: stick to loosely packed snowballs free from ice, chuck softly and aim away from faces and heads. Think of it more like a soft toss showdown than an Arctic assault.

 

If you get tired from the snowball fight, you can stay outdoors and active with our guide to snow sculptures.

 

 

7. Sweat through your chores by shovelling snow

Nobody said exercise has to be all fun and games. If you want a break from snowball fights and snow angels, consider the great full-body workout you can get from some of your winter chores.

 

Lifting and tossing snow engages your arms, legs and core, building strength and burning calories. But that strenuous workout also carries risk — a 2017 study in the Canadian Medical Association Journal found that shovelling after a snowstorm increases the risk of going to the hospital for a heart attack, especially for men. Even in less extreme outcomes, the Association des chiropraticiens du Québec suggests that 31% of Canadians cite shovelling as a source of back and joint pain. To get the most out of this demanding workout, consider reading a few tips to do it safely.

 

 

8. Activate your day with active mobility

Walking, running and cycling are great ways to get your heart pumping, even in the winter. Why not make them part of your daily commute? While it might be challenging if you don’t have hours to spend on a long walk or have to carry heavy work equipment, there are still opportunities to power your own mobility on a smaller scale.

 

For example, you could try cycling or walking to the transit stop instead of driving; or even parking a few blocks away and walking the last few blocks. It might feel crummy in the moment to brace the cold and wind, but active commuting will keep you fit and help you start your day with a burst of energy.

 

Get a workout at Evergreen Brick Works

There are lots of opportunities to incorporate these tips into public spaces like the Brick Works. In addition to the incredible trails of the Don Valley Brick Works Park, our skating rink is open for lessons and free public skating. The rink weaves through snow-covered gardens under exposed beams from the roof of the old brick factory. There’s truly no other skating rink like it in the city. The Evergreen Brick Works Skating Rink is generously supported by Manulife in alignment with their Impact Agenda and their commitment to empowering sustained health and wellbeing to support the journey towards a better life.

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