“Fitness in Flannel: How to Stay Active (and Sane) in the Great Canadian Shuffle”

Dear reader,

Let’s admit it: Staying fit in Canada is a different kind of challenge. One day, you’re walking through golden autumn leaves in leggings, feeling like a fitness goddess. The next, you’re scraping snow off your car in -25°C, wondering if shovelling counts as cardio (spoiler: it does).

Between our moody weather, long winters, and generous poutine portions, keeping up with fitness can feel like trying to jog through maple syrup. But here’s the twist: being fit doesn’t have to look like a six-pack or a TikTok dance routine. It can be joyful, gentle, Canadian, and even… cozy.

Let’s talk about how to embrace fitness in a way that fits your life, your climate, and your values—without turning it into a punishment.

Why Fitness Matters (Even When It’s Freezing)

According to ParticipACTION, a Canadian non-profit promoting physical activity, only 16% of adults and 39% of kids meet the recommended activity levels. That’s not to shame anyone—it’s to highlight how easy it is to fall into sedentary routines, especially when life is busy, cold, or complicated.

But here’s the catch: fitness isn’t just about looking good. It’s about:

•Boosting your mood (hello, winter blues) 

•Sleeping better 

•Reducing anxiety and depression 

•Strengthening your heart and joints • And yes—making snow-shovelling less terrifying

I’ve seen people around me transform their lives just by committing to small, daily movement. One of my neighbors started walking 20 minutes every evening after dinner. She didn’t lose 50 pounds or go viral on Instagram—but her posture, sleep, and mood changed dramatically. And she laughs more now. That counts too. My Own Fitness Wake-Up Call

There was a point in my life when I thought “fitness” meant sweating through complicated workouts that made me feel more frustrated than fulfilled. It wasn’t until I let go of that pressure and simply started moving in ways I actually enjoyed that something shifted.

Now? I walk—a lot. Sometimes it’s reflective strolls, sometimes it’s brisk and mission-driven. I swim regularly, not to break records, but to feel weightless and clear-headed. And on good-weather days, I bring out my bicycle and feel like a 12-year-old with freedom again. Sometimes it meant dancing in my kitchen to ‘90s hits.

How to Make Fitness Work in Canadian Life (Yes, Even in January)

1. Embrace the Season (Don’t Just Survive It) 

   •Winter:Try snowshoeing, skating, or winter hikes in the park (they’re magical if you dress right). Or turn your living room into a yoga studio—YouTube is full of Canadian instructors who “get” the weather struggle. •Spring/Fall: The perfect walking weather. Parks like High Park (Toronto) or Mount Royal (Montreal) become fitness heaven. And bonus: no mosquitoes. •Summer: Early morning or evening workouts are key. Hydrate like you’re training for the Tour de France, and remember: sunscreen is your fit friend too.

   
   

2. Turn Chores into Movement (Welcome to Functional Fitness!)

   •Carrying groceries up three flights of stairs? Strength training. 

   •Raking leaves? Upper body blast. 

   •Shovelling snow? Core workout.

    •Running after toddlers? Full-body cardio.

   Tip: Add intentionality. Engage your core, breathe deeply, stretch after. It’s all movement.

   
   

3. Find a Fitness Buddy (Human or Dog)

Accountability makes all the difference. Join a local walking group (yes, they exist even in winter), ask a friend to check in weekly, or borrow a dog for a walk. Dogs are the best personal trainers—persistent, enthusiastic, and always up for a run.

4. Keep a Fitness Drawer (Not Just a Junk Drawer)

Have a corner stocked with your go-to gear:

 •Resistance bands

 •A yoga mat

 •Winter gloves with grip •Thermal leggings

 •Hand warmers (a Canadian essential) No excuses when it’s all within reach.

5. Track How You Feel, Not Just How You Look. Mood before vs. after movement

• Energy levels during the day 

• Sleep quality 

• Confidence levels It’s more motivating than watching a number on a scale.

Tips for All Ages (Because Fitness Isn’t One-Size-Fits-All)

For kids:

 • Dance breaks between homework • Build snow forts, race sleds, climb everything 

• Join a community sport or school team

For teens: 

• Try fun fitness: martial arts, parkour, swimming 

• Make playlists that get you excited to move 

• Join school clubs that include movement (drama, dance, sports)

For adults:

 • Schedule your workout like a meeting

 • Walk-and-talk phone calls • Set sustainable goals, not extreme ones

For seniors: 

• Mall-walking in winter (Canada invented this trend!) 

• Chair yoga or gentle stretches at home 

• Try fitness classes designed for older adults—check local community centers or the YMCA

Final Thoughts:

So dear reader, fitness isn’t about fitting into a mold—it’s about feeling at home in your own body. It’s about creating energy, not just burning calories. Whether you’re skating under fairy lights, walking in snow boots, or doing squats in your thermal socks while waiting for your coffee to brew, every bit counts.

Start where you are. Celebrate what you can do. And don’t wait for perfect weather—or a perfect version of you—to begin.

Your body isn’t a problem to solve. It’s a place to live—and movement is how you take care of that place.

With warmth (and wool socks), Ruby Dalvina