Newbie’s Guide to Training for a MS 150

: spending time in nature improves our physical, mental and social well-being.

Yes. Even when it’s cold outside.

Ready for a healthier 2016? We chatted with parks planner Will Kershaw to find out how he stays fit and healthy during the winter months. These are his top tips:

Find your dream space

“There are places that we go to — both mentally and physically — that become part of our routine.” — Will Kershaw

Struggling with a new habit or regime? Let nature be your motivation.

We all have preferred destinations. For Will, it’s the ski and snowshoe trails. A few favourite landmarks on a snowshoeing ramble or the groomed, track-set cross-country trails.

What makes a place special to you? Is it the sound of birdsong or the burble of a creek? The crunch of boots through snow or the whoosh of cold air on your face as you glide along a ski trail?

Whether you’re after the camaraderie of the skating rink or the solitude of the trails, we bet you’ll in our parks.

Embrace winter

The crowds are gone; the forest is hushed; the air is crisp and invigorating. Dust off skates, skis and snowshoes, or head out on a tubing or dogsledding adventure. It’s also a great season for viewing wildlife, and the .

Don’t forget to buddy up. Form a ski group or walking group. Plan a walking meeting or family skating trip. Having a community of outdoor enthusiasts keeps you moving and motivated on your low-energy days.

Find a list of winter parks, events and activities on our , and use our to check trail conditions before you head out.

Dress for success

Staying warm in the winter is all about layers.

If you’re planning a full winter workout, Will suggests “starting cool and ending warm.” Plan ahead to ensure you don’t overheat.

We’ll be talking about winter dress in more depth next week, but here’s a good start:

Base layer: synthetics or Merino wool will help wick away moisture from your skin
Middle layer: insulating layer designed to retain body heat, like fleece
Outer layer: a waterproof, windproof layer, such as Gore-tex

Check the weather report before you head out, and don’t forget hat, mitts and scarf!

Mix indoor and outdoor activities

push-ups (challenge yourself to do one more every day)
sustained plank (hold for count of 100)
crunches (Will jokingly suggests crunching out your age)
pelvic lifts (hold for count of 100)
half shoulder stance (hold for a count of 100)

*remember: this is just an example. Find the healthy habits that work for you.

Not ready for a full workout? Find creative ways to get more activity in your everyday routines

Set a timer at your desk to make sure you’re standing up regularly (even if it’s just a walk around the office). Take the stairs instead of the elevator, or test out a standing desk.

Set goals you can measure

Once the ski season blows in, Will spends time on the trails. He tracks how far snowshoes and skies, aiming for 40 km per week.

We did the math. With a solid three months of winter, 40 km per week adds up to 500 km over the season. Now that’s a stat to be proud of!

checkmarks on a calendar
smartphone apps
a Fitbit or step-counter
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strengthen the immune system
increase creativity, curiosity, and problem-solving abilities
reduce negative emotions, including anger, fatigue and sadness