Lambton Public Health
www.lambtonhealth.on.ca
WINTER PHYSICAL
ACTIVITY TOOLKIT
Get Winter Active!
Physical Activity…do it every day…do it for life!
Introduction
Now that it is cold outside, it is time to warm up to winter physical activity. When winter
arrives, many Canadians decrease their level of physical activity. Don't let cold weather stop
you…Canadian winters offer a wide range of fun activities to keep you active!
Winter physical activity is FUN to do with family and friends. Parents are important role models
for their children and can encourage family fitness with a variety of winter excursions. From
tobogganning to skating, snowshoeing to skiing, winter offers great activities that cannot be
enjoyed during any other time of the year. Whether your activity is a structured sport or
unstructured playtime in the snow, bundling up and heading outdoors will help you maintain
your required daily physical activity.
The Winter Physical Activity Toolkit has been designed to give you tips to stay active during the
cold winter months. Included are:
Canadian Physical Activity Guidelines for all ages
Tips to keep you safe and warm when you head outdoors
Winter physical activity ideas
Links to local parks, conservation areas and opportunites to be 'Winter-active'
Indoor alternatives when the weather is too cold
Ontario Children's Outdoor Charter
Being active in the winter actually boosts the immune system and makes it easier to fight colds
and the flu. Being active helps combat depression, including Seasonal Affective Disorder (SAD).
SAD is a form of depression caused by the lack of exposure to sunlight during the shorter winter
days. Physical activity also helps reduce the risk of over 25 chronic conditions1, including
coronary heart disease, stroke, hypertension, breast cancer, colon cancer, type 2 diabetes and
osteoporosis.
Physical inactivity is a growing concern in Canada. More than half of Canadians are considered
inactive and fail to meet the daily physical activity requirements2. Only 7%3 of Canadian
children and youth attain the recommended level of 60 minutes moderate-vigorous physical
activity per day.
Put on your coat, hat and mitts, and head outside. This winter don't hibernate, PARTICIPATE!
Physical activity…do it every day…do it for life!
1
Public Health Agency of Canada http://www.phac-aspc.gc.ca
CFLRI (2008). Results of the 2008 Physical Activity and Sport Monitor; retrieved from www.cflri.ca/eng/levels/adult_levels.php
Source: Colley,R.C., Garriguet,D., Janssen,I., Craig, C.L., Clarke, J., & Tremblay, M.S. (2011). Physical activity of Canadian Children and Youth: Accelerometer data
from the 2007-2009 Canadian Health Measures Survey. Statistics Canada, Health Reports, 22 (1), Catalogue no. 82-003-XPE
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Canadian Physical Activity Guidelines
Let’s Talk Intensity!
Moderate – brisk walking, snowshoeing
Vigorous – jogging, cross-country skiing
Children 5-11 Years Old
At least 60 minutes of moderate-to-vigorous
intensity physical activity daily. Should include:
Youth 12-17 Years Old
60 minutes of moderate-to-vigorous intensity
physical activity daily. Should include:
 Vigorous activities at least 3 days per
week.
 Activities that strengthen muscle and
bone at least 3 days per week.
 Vigorous activities at least 3 days per
week.
 Activities that strengthen muscle and
bone at least 3 days per week.
Adults 18-64 Years Old
150 minutes of moderate-to-vigorous aerobic
physical activity per week, in bouts of 10
minutes or more.
Older Adults 65 Years +
150 minutes of moderate-to-vigorous aerobic
physical activity per week, in bouts of 10
minutes or more.
 Beneficial to add muscle and bone
strengthening 2 days per week.
 Those with poor mobility should
perform physical activity to enhance
balance and prevent falls.
 Beneficial to add muscle and bone
strengthening 2 days per week.
Physical Activity Guidelines for Early Years (0-4 years)
Infants (aged less than 1 year) should be physically active several times daily-particularly
through interactive floor-based play
Toddlers (aged 1-2 years) and preschoolers (aged 3-4 years) should accumulate at least 180
minutes of physical activity at any intensity spread throughout the day, including:
 A variety of activities in different environments
 Activities that develop movement skills
 Progressions toward at least 60 minutes of energetic play by 5 years of age.
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Dressing for Winter Physical Activity
It is important to dress properly for winter
weather conditions. Cold temperatures can
bring hypothermia and frostbite. If you
encounter any of the following signs, seek
shelter and medical attention:
Grey or blue facial skin
Cold, hard and white skin
Numb patches on the skin
Swollen and blistering skin
Uncontrollable shivering, followed by
a lack of shivering
Loss of physical co-ordination
Trouble speaking, such as slurring
Loss of control over small muscles (i.e.
fingers)
Strong desire for sleep
During extreme cold weather, everyone is
at risk. Some groups are at a higher risk.
They include:
Infants
Seniors
Homeless
People who work, or are active,
outdoors
People living in poorly-insulated
homes, without heat or power.
The best way to get ready for severe, cold
weather is to dress warmly, in layers, and
stay dry. Wear winter hats, scarves, gloves
or mittens, water resistant coats and boots.
Remember C-O-L-D
Severe Cold Weather
When winter temperatures drop well below
the average for that time of year these are
called Extreme Cold Events.
C - Cover your head, neck and face. These
are the major sites of heat loss. Wear hats,
scarves and mittens…and remember lip
protection.
The Wind Chill Index is what the
temperature "feels like" during cold
weather when you combine the air
temperature and wind speed. As the wind
speed increases, it draws heat from the
body, reduces skin temperature, and lowers
the inside body temperature. The mix of
low temperature and high wind speed
increases the risk for frostbite, hypothermia
and other cold-weather injuries.
O - Overexertion leads to sweating, which
causes damp or wet clothing and leads to
becoming chilled more quickly.
The risk of frostbite increases rapidly when
wind chill values go below -27.
L - Layer clothing to protect against wind
and cold (see additional information
below).
D - Dry Wear waterproof clothing and
insulated, waterproof boots and gloves.
Ensure they are not too tight; this could
decrease circulation to your hands or feet,
and raise the risk of frostbite.
Wind Chill Information Web site:
www.windchill.ec.gc.ca
Weather forecasts:
www.weatheroffice.gc.ca
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What is layering?
Layering simply means wearing a
combination of clothes (in layers) to help
regulate your temperature and keep you
warm and dry. The layers you wear for a
given activity are:
matched to the weather
your activity level
your personal preference
There are essentially three (3) layers to
consider: base, mid, and outer. Each layer
has a specific function:
Base layer wicks moisture and
perspiration away from your skin.
Mid layer is for insulation
Outer layer allows moisture to
escape while blocking wind, and
repelling water.
Base Layer
The base layer is in contact with your skin. A
tight-fitting and wicking material is best to
keep you warm and dry. Polypropylene, silk,
polyester, Thinsulate®, and wool are good
choices. Avoid cotton. It traps moisture, so
it stays wet and draws heat from you. Base
layers come in various weights (lightweight,
midweight and heavyweight). Select a
weight based on the outside temperature
and your activity level. The lighter weight is
better at wicking, the heavyweight has
more insulation.
Mid Layer
The mid layer provides insulation. It should
be a bit looser than the base layer, but to
function properly it needs to maintain
contact with the base layer. Mid layers also
carry moisture away from the base layer to
the outer layer. Common materials for mid
layers include down, polyester, fleece, wool
and newer synthetic/natural blends.
Outer Layer
The outer layer blocks wind and allows
moisture to escape. Typical outer layers
include shells made of Gore-Tex® or a
similar material.
Outer layers should be tough enough to
withstand tears and abrasions. Other less
high-tech options may include windresistant materials, or water-resistant
fabrics.
Once you have a layering plan, you can
adjust your temperature control simply by
removing or adding layers as needed.
Head, Hands and Feet
Hats
You can lose up to 70% of your body heat
through your head, so wear a hat, toque or
balaclava to reduce heat loss and stay
warm.
Mittens
Wear mittens instead of gloves. They offer
better circulation and keep your hands
warmer. To prevent younger children from
losing mittens in snowy conditions, try
attaching a security cord to their mittens.
Footwear
Wool socks inside insulated boots are best.
Footwear should be insulated and
waterproof.
Neck Warmers
Neck warmers are a safer option than
scarves for children. Scarves can easily get
tangled or caught, and become a safety
hazard.
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Sun Protection
Winter Safety Tips
Even though it is cold, the sun is as equally
dangerous to the skin in winter as it is in
summer.
Ice Safety:
Check with local weather authorities for
information on ice thickness. Ice should be
at least 15 cm thick before attempting to
walk or skate on it. Avoid ice surfaces
located near moving water such as rivers
and creeks.
Ultraviolet radiation from
the sun can cause skin
cancer, melanoma and some
cataracts. Sun protection is
needed when the UV index is 3 (moderate)
or higher. Remember, sun reflecting off
snow and ice can cause sunburn.
Hydration
Drinking water is important any time you
are physically active. When in the cold, the
body loses a lot of its water
through breathing. In the cold,
the obvious signs of perspiring
are not always evident. An
average person exercising in
dry cold needs one quart of water per hour
to avoid dehydration.
To avoid your water bottle freezing, place it
in a wool sock or insulated bottle cover.
Tobogganing/Sledding:
Before heading down that hill, take a few
moments to scan the area for possible
hazzards. Check for rocks, trees or other
items that might come contact sledders. Be
sure there is enough room at the bottom of
the hill to stop. Don't toboggan near
roadways or water. Helmets provide
protection from falls or bumps.
Snow Shovelling:
Avoid back injury! Stand with feet hip
distance apart for balance and keep the
shovel close to your body. Bend and lift
from the knees. Avoid twisting movements.
Dogs:
Dogs are sensitive to cold conditions. If
your dog is lifting its paws and holding them
out of the snow then it is too cold. Wipe
their paws to remove any salt or ice-melting
chemicals that might irritate the pads of
their feet or irritate their mouth if they
should lick them.
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Skating in Lambton County
Check your local arena/recreation centre for a list of public skating times. Public skating
sessions are often sponsored during holidays and school breaks!
Sarnia
Clearwater Arena & Community Centre
1400 Wellington St., Sarnia, ON
519 344-5355
Germain Arena
170 Sycamore St., Sarnia, ON
519 337-5591
Sarnia Arena
134 Brock St., S., Sarnia, ON
519 344-4511
RBC Centre
1455 London Rd., Sarnia ON
519 541-1000
Point Edward
Point Edward Arena
210 Monk St., Point Edward ON
519 344-5538
St. Clair Township
Moore Sports Complex
1155 Emily St., Mooretown, ON
519 867-2651
Lambton Shores
The Shores Recreation Complex
7883 Amtelecom Parkway, Forest, ON
519 786-5371
The Legacy Recreation Centre
16 Allen St., Thedford, ON
519 296-4878
Brooke-Alvinston Township
Brooke-Alvinston-Inwood Community Centre
3310 Walnut St., Alvinston, ON
519 898-2150
Town of Petrolia
Greenwood Recreation Centre
4065 Dufferin Ave., Petrolia, ON
519 882-1570
Township of Warwick
Watford Community Arena
101 Centennial Ave., Watford, ON
519 876-2808
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Curling in Lambton County
Contact the following curling organizations for information about curling leagues,
bonspiels and demonstration events:
Sarnia
Sarnia Golf & Curling Club
500 Errol Rd. W., Sarnia, ON
519 336-2201
Forest Curling Club
6276 Townsend Line, Forest, ON
519 786-2736
Forest
Outdoor Winter Sport & Recreation
Lambton County offers a variety of trail choices for snowmobiling, snowshoeing or
cross-country skiing.
Winter camping
Pinery Provincial Park offers winter camping in heated Yurts. For more information, visit
www.pinerypark.on.ca or call 519 243-2220.
Skiing
Pinery Provincial Park - over 38 km of trails to explore. Rentals are available.
For additional trails in Lambton County, visit the Lambton County Regional Trails
website www.lambtongis.ca/LambtonTrails.
Winter hiking and snowshoeing
Sarnia-Lambton boasts over 150 km of trails. For more information about trails in
Lambton, visit www.lambtongis.ca/LambtonTrails.
Local conservation areas are also a great attraction in winter. For more information,
contact:
St. Clair Region Conservation Authority
Ausable Bayfield Conservation Authority
519 245-3710
519 235-2610 or 1-888-286-2610
Physical Activity Resource Lending Program
Lambton Public Health has a variety of physical activity resources to help keep you
active all year. The following items are available through our community lending
program:
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Snowshoes
Nordic walking poles
GPS units for geocaching
Pedometers
To reserve your equipment, contact Lambton Public Health at 519 344-2057 ext. 2111 or
toll free 1-800-387-2882.
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Snow-based Winter Activities!
Build something with snow:
 A snowman! Use your creativity…build a three (3) dimensional family portrait. Create a
snowperson look-alike of each family member!
 A snow fort! Create bricks out of snow using plastic containers. Pack the snow into the
containers then turn them upside down…pile your bricks and decorate.
 A snow sculpture! Create your favourite person, place or thing out of snow. Make a
shark, turtle or imaginary creature! Be sure to name your creation.
Make snow angels! Make an entire family of snow angels with your family or friends. You can
even decorate them for fun!
Go tobogganing and do not forget your helmets! Sliding down the hill is a thrill; walking back
up the hill is a great workout!
Hopscotch in the Snow! Use a spray bottle filled with water and food colouring to draw your
hopscotch board in the snow. Toss a snowball into the first square, hop over it, and then hop to
every square up to number 10. On your way back, pick up your snowball. Now toss the
snowball into square number 2 and continue!
Play a game of 'Snoccer'! It's simply a game of soccer in the snow. Be sure to use a soft or
underinflated ball so it does not become too hard in the cold snow.
Snowman Tag! Gather a group of six (6) or more friends.
1. Pick one person as the 'freezer' and at least 2 people as the 'melters'.
2. Identify the 'freezer' and the 'melters' with different coloured scarves tied around their
waist.
3. When the 'freezer' tags a player, they must become a snowman and freeze in place.
'Melters' cannot be frozen, but rather work to thaw the snowmen as quickly as possible
by tagging them!
Dogsled Pull! Each team member must pull each member on a toboggan around an obstacle
course. Those pulling are the 'dogs'. Build your obstacle course using snow, pylons, and other
assorted objects.
Snowball Throw for distance! Participants throw snowballs for distance. Designate an area of a
yard/park with pre-determined distance markers in the snow. Each distance is worth a set
number of points.
Winter Scavenger Hunt! Create a list of nature items to find when you are out hiking,
snowshoeing or skiing. Include nature, wildlife, winter structures and tracks in the snow.
Ultimate Frisbee® in the snow! You will need a Frisbee®, a large field and at least 10 players.
The object of the game is for a team to complete 5 passes in a row without the Frisbee® being
dropped or knocked away. To begin, all players scatter throughout the playing area. Each player
is assigned to guard one player on the opposite team. The player with the Frisbee® cannot take
more than 3 steps and cannot hold the Frisbee® more than 5 seconds (either violation results in
a loss of possession of the Frisbee® to the other team). A team that makes 5 successful catches
scores one point. The team with the highest score wins.
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Too Cold to Head Outdoors?
Cold weather and icy conditions can make it difficult to be active outdoors. When the weather
is not co-operating, try these alternatives for winter activity:
Indoor walking programs: Local malls, arenas and community centres are often available for
indoor walking. A complete list of indoor walking programs in Lambton County is available
through Lambton Public Health at www.lambtonhealth.on.ca or call 519 344-2062 ext. 2119.
Swimming: Call your local indoor pool for open swim times. Swimming is a great form of
exercise and fun for the entire family! Most pools also have a jacuzzi…a great way to warm up
from the bitter cold.
Open gym: Local community centres/YMCA offer open gym time on their regular schedules.
Indoor fitness classes: If you do not have a membership…no worries! Most fitness clubs offer
classes on a 'pay-as-you-go' basis. Some clubs will even let you try a class for free if you have
never tried it before!
Bowling: Contact your local bowling alley for open bowling times. This is a great way to spend
time together and keep active despite the cold.
Basement obstacle course: If you have an open basement, try setting up an indoor obstacle
course. Use blankets and chairs to create tunnels and obstacles to crawl under and climb over.
Simon Says: Play a simple game of Simon Says and use physical movements to get everyone
active. Try jumping jacks, burpees, running on the spot…use your imagination and make it fun!
Indoor soccer: Local gyms are available for private bookings. Contact your local school board to
inquire about community use of schools. Indoor soccer is a great way to stay active and fit.
Gyms can also be booked for:
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Floor hockey
Basketball
Indoor sports conditioning
Volleyball...the list goes on!
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Celebrating the New Ontario Children's Outdoor
Charter
Ontario and its partners are helping children across the province develop a life-long connection
with nature thanks to Canada's first-ever children's outdoor charter!
Participation in outdoor activities helps children and their families be active and provides
opportunities for play and learning. The charter is a great step in energizing kids to get outside.
Children can print out an activity passport to track their outdoor experiences, which are not
limited to the wilderness, but are also possible in an urban setting.
The charter states that: “Children have the right to explore and play in the outdoors. Research
shows that kids who spend regular time in nature are happier and healthier. In Ontario, every
child should have the opportunity to:
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Follow a trail
Explore a park
Harvest something to eat
Swim a lake
Paddle a canoe
Play in the snow
Build an outdoor fort
Vist a farm
Camp under the stars
Go fishing
Observe plants and wildlife
Create an outdoor adventure
Facts:
 A survey of young Canadians found that 70 per cent spend an hour or less a day
outdoors
 A 2011 University of Essex study shows that participating in outdoor activities improves
children's mental health, increases physical activity and boosts self-esteem. Children
report feeling happier, more energetic and having a more positive outlook in their
school, home and social lives.
 A 2010 University of Florida study found that the more time children and youth spend
outdoors, the more likely they are to act in an environmentally friendly manner.
So make plans to get outside with your kids for an excellent adventure. For more information
about the Ontario Children’s Outdoor Charter, visit www.childrensoutdoorcharter.ca.
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GET OUT & PLAY, 60 EVERY DAY!
For more information on winter physical activity, contact:
Lambton Public Health
519-344-2062 ext. 2111, or 1-800-387-2882
150 N. Christina Street, 2nd Floor
Sarnia, ON N7T 8H3
www.lambtonhealth.on.ca