By Shawn Radcliffe
As winter sets in, it can be tempting to follow the example of the bears and hibernate until spring. Unfortunately, our bodies aren’t designed for that kind of long-term slumber.
While it can be challenging to keep up with your usual activities once the snow has fallen, with a little extra attention, you can keep your physical and mental health in top form.
Here are a few ways to stay healthy this winter, so when spring arrives, you’ll be ready to crawl out of your winter den and back into the sunshine.
#1 – Get outside
Spending time in nature, no matter what time of year, can boost your mood and reduce stress hormone levels in your body. Research also shows that immersing yourself in nature can lower your risk of developing type 2 diabetes, heart disease, and high blood pressure. For the most benefits, aim to spend at least 2 hours per week in nature, at least 20 minutes at a time.
Fortunately, there’s no shortage of nature on the Saugeen Bruce Peninsula. With the Bruce Peninsula National Park open throughout the winter, you’ll have access to the Grotto, Burnt Point Loop Side Trail, and other magical trails. The Bruce Trail Conservancy also offers guided hikes on the main trail and side trails, sometimes by foot, other times by snowshoe.
And if you need snowshoes, the Bruce County Public Library has adult and youth snowshoes available to borrow in Tobermory and Lion’s Head. There’s often a long wait for these high-demand items, but you can reserve them online.
#2 – Bundle up
Before heading outdoors in winter, check the weather so you know what to expect. Take extra care to protect your hands, feet, and ears. Mittens are warmer than gloves. And choose boots with good treads to help prevent slips and falls.
A bulky winter coat can keep you warm if you are sitting or standing outside for long periods. But if you are exercising outdoors, wear loose-fitting layers, with a moisture-wicking inner layer and a water-resistant coat. This allows you to take off a layer if you warm up.
#3 – Stay active
With colder temperatures and fewer daylight hours, you may feel the urge to skip exercise during the winter. But staying moving at this time of year is one of the best ways to improve your physical and mental health.
For example, regular physical activity can improve your sleep, lower your blood pressure, reduce your risk of type 2 diabetes and heart disease, and strengthen your bones and muscles.
Walking, snowshoeing, or cross-country skiing are just a few ways to stay active in Northern Bruce Peninsula this winter. “I have no trouble getting out in the winter,” says Tara Lobb. “We have such a big social network [in Tobermory]. There’s always something going on.”
Other movement activities include yoga (in person and online), Tai Chi, line dancing, and exercise and fall prevention classes. And of course pickleball, which has become very popular in recent years.
The Tobermory Pickleball Club has grown from 5 members in 2019 to over 100 today, says Larry Stevens, with members ranging in age from 12 to 90. One reason for this is because anyone can play. “Pickleball is very easy to learn,” he says, although admitting that it is “hard to master.”
Karin Kristoferson, who teaches two weekly yoga classes in Tobermory, including a chair yoga class, says yoga offers a number of benefits such as joint mobility and increased lung capacity. “Yoga also gives you proprioceptive awareness of where you are in space and how to find your center of gravity,” she says, “which can help with balance, especially in the winter when you are slipping and sliding.”
“Yoga is also empowering, in the sense that you feel strong in your body, and you have more awareness of your body than you might if you are walking on a treadmill.”
Even doing household chores such as vacuuming, sweeping, and cleaning count towards your physical activity goals. Shoveling is also exercise, but be mindful to protect your back and heart by taking it easy, especially early in the season.
#4 – Stay connected
Staying home all the time is tempting in winter, but it can increase feelings of loneliness and isolation — which some research suggests can be as bad for your health as smoking.
Group physical activities like Pickleball, dancing, and hiking all have a social component, which can help you stay connected. Even yoga classes offer connection, even if you don’t talk much with other students. “Being in a room with people offers some advantages,” says Kristoferson, “as opposed to just practicing by yourself.”
Other options in the community include euchre, bridge, darts, bingo, and open-mic night. You could also join your friends by the indoor fire at the Bruce Peninsula National Parks’ Visitor’s Centre, a great way to warm up after a hike to Dunks Bay.
If it’s not possible for you to leave your house, “visit” with family or friends online. Doing a video call may help you feel more connected to them. And if you struggle to stay social during the winter, choose a regular time for a group activity and commit to it. You’ll be happy when you follow through.
#5 – Get some sun
Finding the sun in the sky can be particularly challenging during the winter, when the days are filled with back-to-back snow squalls. But when that beautiful yellow ball finally peeks through the clouds, grab the opportunity and get outside. Bundled up, of course.
Spending 5 to 10 minutes outside in the sun in the morning helps regulate your circadian rhythm — or the body’s internal clock. This can improve your sleep. If the sky is overcast, you may need to spend at least 15 to 20 minutes outside to get the same benefit.
Similarly, getting outside in the afternoon or early evening before sunset begins the process of transitioning your body to slumber. At night, avoid bright artificial lights or using electronic screens within an hour before bedtime. The blue light from these may disrupt your sleep.
Shawn Radcliffe is a Health & Science Journalist who lives on the Saugeen Bruce Peninsula.
