Ways to Stay Active During the Long Winter Months

Cogent Rehab Blog

Folarin Babatunde PT PhD MScSEM MScPT BScPT

December 22, 2025

A Physiotherapist’s Guide for Adults and Seniors

Why Winter Makes Staying Active Harder for Many People

For many Canadians, winter brings an ongoing cycle of heavy snowfall, icy sidewalks, early darkness, and packed schedules. These factors make it harder to walk outdoors, attend regular exercise classes, or keep consistent routines. As a result, people often sit more without realizing it.

This matters because sedentary behaviour—long periods of sitting or lying down while awake—is now recognized as an independent health risk, even in people who exercise occasionally.

Winter and Sedentary Behaviour: What the Evidence Shows

Research using activity monitors shows a clear seasonal pattern:

• People tend to sit more in winter than in spring or summer.

• Canadian adults average about 9.3 hours per day of sedentary time, and fewer than half meet recommended limits.

• In older adults, winter often leads to fewer daily steps, even when total sitting time appears unchanged—meaning less overall movement during the day.

Bottom line: Winter doesn’t just reduce exercise—it quietly increases prolonged sitting. That’s why the Canadian 24-Hour Movement Guidelines emphasize breaking up sedentary time, not just “working out.”

What the Canadian 24-Hour Movement Guidelines Recommend

The Guidelines look at the entire day, not just exercise.

Adults (18–64 years)

• ≥150 minutes/week of moderate-to-vigorous aerobic activity

• Strength training at least 2 days/week

• Limit sedentary time and break up long sitting periods

• 7–9 hours of sleep per night, with consistent routines

Older Adults (65+ years)

• ≥150 minutes/week of aerobic activity (as tolerated)

• Strength training at least 2 days/week

• Balance-challenging activities to reduce fall risk

• Limit sedentary time and maintain regular sleep

Winter often challenges the sedentary time and balance parts of these guidelines the most.

Using FITT Principles to Stay Active All Winter

FITT helps turn guidelines into a realistic plan:

• Frequency – how often

• Intensity – how hard

• Time – how long

• Type – what you do

1) Aerobic Activity (Winter-Friendly Cardio)

FITT Prescription – Adults (18–64)

• Frequency: 4–6 days/week

• Intensity: Moderate (5–6/10 effort; you can talk but not sing)

• Time: 20–40 minutes/session (or 2 × 10–15 minutes/day)

• Type: Indoor walking, treadmill, stationary bike, stairs (if safe), mall walking

Progression: Add 5 minutes every 1–2 weeks until you reach 150 minutes/week.

FITT Prescription – Seniors (65+)

• Frequency: 4–6 days/week

• Intensity: Moderate (4–6/10 effort)

• Time: 15–30 minutes/session (or 3 × 10 minutes/day)

• Type: Indoor walking, recumbent bike, mall walking, pool walking

Focus: Consistency and confidence, not speed.

Struggling with pain, stiffness, or balance during the winter months? Our physiotherapists can help you stay active safely with a plan tailored to your needs and the Canadian 24-Hour Movement Guidelines.

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2) Strength Training (Essential for Winter Resilience)

Strength training supports joints, posture, balance, and independence—and is recommended for all adults.

FITT Prescription (Adults & Seniors)

• Frequency: 2–3 days/week (non-consecutive)

• Intensity: Last 2–3 reps feel challenging but controlled

• Time: 20–30 minutes (adults) | 15–25 minutes (seniors)

• Type: Bodyweight or light resistance exercises

Winter-Ready Strength Circuit

Sit-to-Stand (Chair Squats)

• 2–3 sets of 8–12 reps

• Cue: lean forward slightly, stand using legs, sit slowly

Wall Push-Ups

• 2–3 sets of 8–15 reps

Hip Hinge (Good-Morning Pattern)

• 2–3 sets of 8–12 reps

• Cue: push hips back, keep spine long

Step-Ups (Bottom Stair)

• 2–3 sets of 6–10 reps per side

• Use railing if needed

Calf Raises

• 2–3 sets of 10–15 reps

3) Balance Training (Especially Important for Seniors)

Balance work helps reduce fall risk and maintain confidence during icy months.

FITT Prescription – Seniors

• Frequency: 3–7 days/week

• Intensity: Challenging but safe

• Time: 3–8 minutes/session

• Type: Simple balance drills near a counter

Balance Exercises

• Single-Leg Stance: 3 × 10–30 seconds per leg

• Tandem Stance (Heel-to-Toe): 3 × 20–30 seconds

• Side Steps: 2 × 10 steps each direction

4) Break Up Sitting Time (The Missing Winter Habit)

Even if you exercise, long sitting periods matter.

FITT Mini-Prescription – Sedentary Breaks

• Frequency: Every 45–60 minutes

• Intensity: Light

• Time: 2–3 minutes

• Type:

  • Walk around the room

  • 10 sit-to-stands

  • March in place

  • Gentle stair climbing

Daily target: Accumulate 20–30 minutes of light movement through breaks.

5) Sleep: The Third Pillar of Winter Health

Sleep supports immunity, mood, and recovery—and winter routines often drift.

• Aim for 7–9 hours/night

• Keep consistent bed and wake times

• Dim lights in the evening and reduce screen use

How Physiotherapy Can Help During Winter

Physiotherapy can help if winter leads to pain, stiffness, dizziness, or fear of falling by:

• Identifying safe indoor activity options

• Building a winter-specific strength and balance plan

• Managing flare-ups before they stop your routine

• Improving confidence with movement on icy days

Takeaway

Winter doesn’t have to mean inactivity. Using the Canadian 24-Hour Movement Guidelines and simple FITT principles, adults and seniors can stay active, reduce sitting time, and protect their strength, balance, and independence all winter long.

Need help staying active this winter without flare-ups or falls?

Book a physiotherapy assessment at Cogent Rehab Burlington to create a personalized winter movement plan that improves strength, balance, and confidence—indoors and outdoors.

Book Your Appointment Today

Sources

1. Canadian Society for Exercise Physiology. (2020a). Canadian 24-hour movement guidelines for adults aged 18–64 years: An integration of physical activity, sedentary behaviour, and sleep. https://csepguidelines.ca/guidelines/adults-18-64/

2. Canadian Society for Exercise Physiology. (2020b). Canadian 24-hour movement guidelines for adults aged 65 years or older: An integration of physical activity, sedentary behaviour, and sleep. https://csepguidelines.ca/guidelines/adults-65/

3. Ross, R., Chaput, J.-P., Giangregorio, L. M., Janssen, I., Saunders, T. J., Kho, M. E., … Tremblay, M. S. (2020). Canadian 24-hour movement guidelines for adults aged 18–64 years and adults aged 65 years or older: An integration of physical activity, sedentary behaviour, and sleep. Applied Physiology, Nutrition, and Metabolism, 45(10), S57–S102.

4. ParticipACTION. (2020). Canadian 24-hour movement guidelines for adults aged 18–64 years [Guideline summary]. https://participaction.com/resources/canadian-24-hour-movement-guidelines-for-adults-18-64/

5. ParticipACTION. (2020). Canadian 24-hour movement guidelines for adults aged 65 years and older [Guideline summary]. https://participaction.com/resources/canadian-24-hour-movement-guidelines-for-adults-65/

6. Statistics Canada. (2025). Directly measured physical activity and sedentary time in Canada, 2022 to 2024. The Daily. https://www150.statcan.gc.ca/n1/daily-quotidien/251017/dq251017a-eng.htm

7. Statistics Canada. (2022). Health associations with meeting the Canadian 24-hour movement guidelines among adults. Health Reports, 33(11), 3–13.

8. Turrisi, T. B., Bittel, K. M., West, A. B., Hojjatinia, S., Mama, S. K., Lagoa, C. M., & Conroy, D. E. (2021). Seasons, weather, and device-measured movement behaviors: A scoping review from 2006 to 2020. International Journal of Behavioral Nutrition and Physical Activity, 18(1), Article 24.

9. Government of Canada. (2025). How close people in Canada are to meeting physical activity recommendations. Health Infobase. https://health-infobase.canada.ca/datalab/physical-activity-blog.html