Tips for Adding Steps Outside of Your Work Day

Fall

• Pack a picnic and walk to the park with your family.
• Plan a walk on one of the many scenic trails in Winnipeg.
• Rake your leaves instead of using the lawn mower or leaf blower.
• Take a walk through your neighbourhood and enjoy the lovely display of fall colours.
• Visit a local pumpkin patch to search for the perfect pumpkin rather than picking one up at your local grocery store.
• Visit the Winnipeg Trails Association for information on local trails here in Winnipeg.
• Walk and explore one of the great geese stopovers like the Fort Whyte Centre or Oak Hammock Marsh.

Winter

• Build a snow fort, snowman, and make snow angels.
• Chopping firewood
• Curling
• Ice skating
• Make a snow golf course in your yard
• Skiing (x-country or downhill)
• Snow shoveling - Each minute of snow shoveling is the equivalent of approximately 174 steps (See shoveling safety below).
• Snowshoeing
• Tobogganing
• Walk indoors on a track or treadmill, or at a local mall. Most shopping centres in Winnipeg open early in the morning to allow patrons to walk indoors in a climate controlled environment.

Holiday Season

• Schedule in activity time. This will help you deal with the stress and hustle and bustle of the season.
• Buy gifts that keep your family and friends “in motion”.
• Embrace the season, wear comfortable shoes and make shopping an “in motion” activity.
• Walk around the neighbourhood to see all the lights of the season.

Shoveling Safety

Shoveling is a great way to add activity to your daily routine, but safety should be a major consideration especially if you are unaccustomed to strenuous activity. Use the following tips to keep yourself safe and healthy:

• Push the snow rather than lift it.
• When lifting, bend at the knees and hips.
• Breathe out as you lift and breathe in as you lower the shovel.
• Remember to take frequent breaks. It is recommended that you take a break every 10-15 minutes.
• Remain hydrated with non-alcoholic, caffeine-free beverages.
• Make it a family physical activity event. Recruit friends, family and kids to help you.
• Stop shoveling immediately if you don’t feel well, are short of breath or experience any discomfort.
• If you are new to vigorous activity, consult with a health professional before beginning.

Spring

• Rake the grass instead of using the lawnmower to pick up old leaves and dead grass.
• Plant a garden.
• Trim your trees or shrubs.
• Organize a neighbourhood clean up day - clean up a local park or green space.
• Walk outdoors – at work on your coffee or lunch breaks, early in the morning or after dinner