February is the month of love. And as we start to notice hearts and roses and chocolates popping up in shops, why not use this as a reminder to take a moment to get back in touch with your heart?
Living in Canada, the winter landscapes should be our playground! Not only will winter sports bring out the kid in you, they are also great calorie-blasting, heart-pumping (a.k.a. strengthening) activities. We are built to handle a little cold, so let's get out there and get our hearts beating with these fun winter actives:
Skating & Hockey
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Don't underestimate the cardiovascular benefits of a day gliding around the rink. Whether you are indoors or outdoors, skating is a great way to build leg and abdominal muscles, improve your balance and flexibility and, as a bonus, it makes you feel great. Depending on the intensity of your workout, you can expect to burn about 350 to 500 calories an hour. For those who seek an even more intense workout, Canada’s national sport might be for you. Since ice hockey is a group sport built on (friendly) competition, trying to win and score goals is guaranteed to get your heart rate soaring.
Skiing
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Whether you prefer cross-country or downhill skiing, you are sure to get a fantastic workout. If you are looking for a total body, core strengthening, aerobic workout, then cross-country skiing is for you. And if that wasn't enough to convince you to get your skis out, you can also expect to burn between 500 to 600 calories an hour (depending on your weight and intensity). Downhill skiing, on the other hand, is all about short bursts of intense cardio. The focus is on your lower body, helping to improve your agility and balance. The average person will burn between 350 to 600 calories an hour, depending on run difficulty.
Snowboarding
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Looking for an even bigger adrenaline rush? Then maybe snowboarding is for you. Not for the faint of heart, snowboarding is an excellent leg and lower body workout that will test your balance and agility. You'll also find yourself burning more than 450 calories an hour.
Snowshoeing
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It's no wonder snowshoeing is one of the fastest growing winter sports in the world — it's so easy to get into! Burning around 600 calories an hour, this is a sport that anyone can do, regardless of age or fitness level. As a bonus, there is no better way to calm the mind than spending an hour away from your hectic life, connecting with your breath and the serene beauty of a winter landscape.
Tobogganing
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Yes, even tobogganing can be a heart-healthy, muscle-building activity. Walking up hills and pulling a sled through snow with someone on it will get your legs working and those calories burning. You'll be breaking into a sweat before you know it. And every time you trudge back up that hill, you'll be rewarded with a thrilling ride down again.
Walking & Running
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While not traditionally winter sports, more and more people are taking up hiking, walking and running during the frigid months. Hey, if it's not too cold to make a desperate dash for the bus, it's not too cold to jog for your health.
Tips to remember when working out in winter:
Start slow. If you aren't used to physical activity, especially in cold weather or at higher altitudes, start off slow until you become accustomed to the cold.
Dress appropriately. Wear clothes made with moisture-wicking fabric, and remember to layer so that it's easy to remove or add items as you sweat and when you cool down.
Protect your extremities. This means wearing hats, gloves and warm socks. As your core warms up, you'll find that your feet and hands start to get colder.
Cover your mouth. If you suffer from asthma or other respiratory problems, the cold air can make it harder to breathe and cause chest pain. By covering your mouth, you are warming the air before it hits your lungs.
Wear sunscreen. Just because it's cold doesn't mean you are immune to sun damage. Yes, you can get sunburned in the winter, so protect your skin.
Stay hydrated. We tend not to drink as much water in winter, but remember if you are outdoors and active, your body needs water to refuel and function properly.
Spend time cooling down. After a vigorous workout with plenty of sweating, you will cool down much faster than in the summer months. Make sure that you have planned your route or routine, so that you can get indoors quickly after finishing.
The winter months can feel long, dark and dreary, but getting outside and having fun will help them fly by. Besides, after a day out in the cold, what could be better than snuggling up with a loved one and enjoying a hot cup of cocoa?
There are different variations of this stretch, but because it's still morning and we want to be gentle with our bodies before our muscles are warmed up, let's start by lying on our backs.
With arms spread out to each side, keep your feet flat on the floor with your knees bent to 90 degrees. Now, slowly let your knees fall to one side. Take a few deep breaths and relax into this position. Hold for 15 seconds and repeat on the other side. (credit:Dollar Photo Club)
Side Stretch(03 of15)
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Sitting up, either on the floor, a chair or on the side of your bed, take a deep breath and reach one arm overhead. Let your body create a nice big arc as you go into a side stretch. Hold for about 15 seconds and repeat on the other side. (credit:Dollar Photo Club)
Downward Facing Dog(04 of15)
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This is one of my personal favourite stretches, because your whole body is active and you feel it from the top of your head right down to your toes.
Start by standing tall at the foot of your mat. Slowly roll forward and walk your hands forward until your body is in an inverted V position. Spread your fingers while you press your palms into the floor. Shoulders are lengthening down your back and away from your ears. Feel your glutes reach up toward the ceiling as you stretch your hamstrings and reach your heels to the floor. If you have to bend your knees slightly, that's okay. Hold for 20 seconds and repeat three times. (credit:Dollar Photo Club)
Prone Quadriceps Stretch(05 of15)
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This stretch can be done standing or lying down, but let's take it easy since it's the morning.
Lying face down on your mat, gently engage your abdominals while pulling your left heel toward your glutes. Feel your hips opening into the mat as you get a stretch in your left quadriceps. If you aren't flexible enough to reach back with your hand, simply use a belt or a stretch band to help yourself out. Hold for 20 seconds on each side. (credit:Dollar Photo Club)
Chest, Shoulder & Hip Stretch (Cobra)(06 of15)
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Lying on your stomach, legs about hip distance apart and hands under your shoulders, gently press your torso up while opening your chest toward to the ceiling. Keep your stomach muscles engaged so that you don't put pressure on your lower back. Hold for 15 seconds and repeat three times. (credit:Dollar Photo Club)
Shoulders & Neck (similar to ear to shoulder stretch)(07 of15)
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Sitting up straight on a chair, plant your feet on the floor. Gently tilt your head to the right side toward your shoulder. Place your right hand on the left side of your head and gently press down to deepen the stretch. Hold for about 30 seconds, and then repeat on the opposite side. Next, clasp your hands behind your head and very gently press your chin down toward your chest. In order to target the back of your neck, it's important to keep your spine as straight as possible. (credit:Dollar Photo Club)
Chest Opener (similar mountain pose)(08 of15)
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Sitting up tall, clasp your hands and reach them up above your head. Gently arch your back, while maintaining the feeling that you are getting taller and longer. Keep breathing in and out through your nose as you hold this stretch for about 10 seconds. Now, gently arch your body to the right, hold for 10 seconds, and then to the left for another 10 seconds. Repeat as necessary throughout the day. Another great option is to clasp your hands behind your back, as you open your chest toward the ceiling. (credit:Dollar Photo Club)
Hip & Glutes (lotus preparation)(09 of15)
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Start by sitting tall at the edge of your chair with both feet on the floor. Cross your right ankle over your left knee. Now without rounding your back, reach your body as far forward as you can. Hold for about 20 seconds, and then repeat on the other side. (credit:Dollar Photo Club)
Hip Flexors (similar to high lunge or warrior pose)(10 of15)
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Reach your right leg forward into a lunge, dropping your left knee toward the ground without making contact. Keep your upper body straight and tall as you hold the lunge for about 15 seconds. Use your desk or the back of your chair for support if needed. Repeat on the other side. (credit:Dollar Photo Club)
Lower Back (similar to the seated forward bend)(11 of15)
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Reach your legs out in front you, rock back on your glutes and curl your body forward while keeping your gaze just past your toes. Hold for 20 seconds and repeat. (credit:Dollar Photo Club)
Sleeping Swan (or pigeon pose)(12 of15)
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Begin on all fours with hands shoulder-width apart and knees beneath your hips. Bring your right knee forward between your hands and rest it next to your right wrist. Your right heel should be beneath or close to your left hip. Stretch your left leg straight back behind you. Keep your hips facing forward and square with the front of your mat. Hold your body in an upright position for 10 counts, and then reach your body forward and feel it relaxing into the floor. Hold for 20 seconds and repeat with the left leg forward. (credit:Dollar Photo Club)
Happy Baby(13 of15)
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The very name of this exercise makes me happy! Lying on your back, lift your legs and bring your knees toward you. Reach your arms between your knees to grasp your big toes or the outsides of your feet if you can. Bring your tailbone back down to the floor. Let your knees fall down to the sides wider than your shoulders, and breathe deeply for 20 seconds. Rock gently from side to side to help release your back. (credit:Dollar Photo Club)
Evening Bridge(14 of15)
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Lying on your back with your arms to the side (palms facing the floor), bend your knees so that your feet are on the floor, hip distance apart, and your toes are pointing forward. Take a deep breath and gently lift your hips toward the ceiling, keeping your body in a straight line. Hold for about 15 to 20 seconds and repeat. (credit:Dollar Photo Club)
Legs-Up-the-Wall Pose(15 of15)
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Lying on your back with your glutes against the wall, stretch your feet and legs up against the wall. Take a deep breath and simply relax. You can rest your hands and arms wherever feel comfortable. You will love this restorative post if you are on your feet all day. Remain in this pose for as long as you need. (credit:Dollar Photo Club)
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