Oh shit, here we go again! Another cold snap in the Canadian Rockies, where the air freezes everything it touches, turning eyelashes into icicles and breaths into ice fog.
I completely understand how hard it is to get outside in -30C temperatures. At this moment, I am hibernating in my room, sipping on hot coffee and Baileys, rocking my oversized East Coast Lifestyle hoodie, and wrapped up in my thickest socks like a cozy burrito.
But at some point, I'm gonna drag my ass outside because I know that getting outside for just 10 minutes of fresh air will work wonders for my physical and mental well-being.
Trust me, I know that it is especially difficult to get outside when you have to get other little humans geared up. Sylas's first exposure to winter was an absolute trainwreck. It took 20 minutes of rangling him in and getting his damn mitts on (my arch nemesis is baby mitts). We eventually got outside where he uncomfortably sat in the snow in complete shock. He wouldn't, maybe couldn't, move. I threw some snow fluff up in the air and it landed on him, resulting in full on tears.
Is it worth the effort to Get Outside for 10 minutes?
The most challenging part of the get outside challenge will be getting psyched up and geared up to get outside. All it takes is 10 minutes a day for 10 days, but if you're feeling motivated, you can always do more. Think of it as a shot of espresso for your mood and a boost of energy for your health. And perhaps, your little one will experience numerous benefits from burning off their boundless energy, including the prevention of a cabin-fever induced tantrum.
So, grab your warmest puff, buff and beanie, put on them trusty sorels, and take your ass out in the winter freezing-land that is Alberta. Who knows, you might even start to enjoy the crisp, invigorating air... or at least stop complaining about it so much, eh!
The 10 Best Benefits of Outdoor Therapy
Outdoor therapy, or ecotherapy, has been found to have numerous benefits for both mental and physical health. Ecotherapy is a holistic approach to health that recognizes the connection between humans and the natural world. By getting outside in Nature, individuals can achieve a sense of calm and balance, which can lead to a better quality of life.
Outdoor therapy in the Rockies can involve a range of activities; hiking, snowboarding, gardening, having drinks by a campfire! At the end of the day, you get to determine your favourite outdoor activities.
Research has shown that spending time in Nature can have a range of positive effects on mental and physical health, including:
- Increased Physical Activity - Getting outside for just 10 minutes a day can help to increase physical activity levels. This can have a range of health benefits, including improved cardiovascular health, increased muscle strength and improved overall fitness.
- Lower Blood Pressure - Studies have shown that spending time in nature can help lower blood pressure, reducing the risk of cardiovascular disease.
- Boosts in Dopamine Levels - Dopamine is a neurotransmitter that's responsible for feelings of pleasure and reward. Getting outside in Nature has been shown to increase dopamine levels, which can lead to an improved mood and a decrease in feelings of anxiety and depression.
- Reduced Stress and Anxiety - Studies have shown that spending time outside can lower cortisol levels, which is the hormone associated with stress.
- Decreases Depression Symptoms - Research has found that outdoor therapy can reduce symptoms of depression, possibly by improving mood and reducing stress.
- Improved Sleep - Spending time in natural light can help regulate sleep patterns, leading to better quality sleep and improved overall health.
- Improved Immune System - Exposure to fresh air and sunlight can help to increase vitamin D levels, which is essential for a healthy immune system.
- Reduced Symptoms of ADHD - Spending time in green spaces has been found to reduce symptoms of ADHD in children, improving their ability to focus and concentrate.
- Enhances Social Connections - Participating in outdoor activities with others can help build social connections and increase feelings of connectedness and belonging.
The 10-Day Winter Get Outside Challenge
Now that you know the benefits of outdoor therapy, it's time to take on the challenge! For the next 10 days, I challenge you to spend at least 10 minutes outside in Nature, even if the temperature is -20C or below.
Considering time and ease, here are some tips to help you make the most of the Get Outside challenge:
- Keep it Local - To reduce the environmental impact and to make it more convenient, try to choose a location that's close to home.
- Dress Appropriately - Wear layers appropriate for the weather. My essential winter outdoor gear consists of a full-length puffer jacket, snowpants, merino-wool buff, beanie, hood and ovenmitts. Your neighbourhood sidewalks might resemble a skating rink this time of year so make sure to use microspikes and poles for better traction, as well as a sturdy pair of warm, waterproof boots.
- Be Mindful - Use this time getting outside to be present and mindful of your surroundings. Focus on the sights, sounds and smells around you.
- Bring a Friend - Everything is more fun with a friend, so invite someone to join you on the challenge.
- Keep it Going - After the 10 days are up, try to make spending time outside a regular part of your routine.
Top 10 Local Winter Activities to Get Outside
Winter Walks
Walking is my go-to outdoor therapy activity when I need a mental and physical reboot. I make a daily effort to take short walks on my own, or backpack with the baby. When I'm having a tough day or experiencing a creative block, meditating while walking is key in helping me sort through it.
Sometimes, all it takes is a 10-minute stroll around the block to clear my mind and feel rejuvenated. If you are lucky enough to own a furry friend (hopefully, soon for us!), then it's likely that you're already getting outside daily for at least 10 minutes, if not more.
Winter Wheeling or Gliding
Dragging your kids in a wheeled train or on a snowboard around the neighbourhood is an exciting way to bond and an excellent form of exercise that gets your heart pumping. As you tow your little ones around, you'll feel the burn in your legs and core, and the rush of fresh air will invigorate your senses. Bonus points if you can get one child dragging the other!
Sliding on a local hill or Climbing a Snowbank
Sliding is an incredible nostalgic activity that offers us a refreshing way to get outside in winter for 10 minutes. While the climb up may not be as exhilarating as the slide down, it's a great way to build strength and endurance in your legs and core. Just 10 minutes of gliding or hill climbing can get your heart pumping and release endorphins, which will help alleviate stress and anxiety.
Be mindful that there are risks to climbing snowbanks as chunks may slide and move. You have to be the best judge for yourself and your kids!
Play at your local Playground
Taking your kid to the local playground for just 10 minutes in the winter is a great way to burn off the exuberant amount of energy they always seem to have. Plus, watching your little ones try to navigate slippery equipment is like watching an action-packed winter sports competition right before your very eyes.
Have a Snowball Fight
Oh, the good ole humble snowball fight! Grab some gloves, start packing those snowballs, and let the battle begin!
This winter activity provides kids with the opportunity to develop their hand-eye coordination, and also gives you a chance to show off your incredible aim as you pelt them with snowballs. And let's not forget the incredible upper body workout you'll get from all that throwing! Just make sure to bundle up and avoid any major injuries - after all, you don't want to have to explain to the doctor that you were taken down by a six-year-old with a killer arm.
We have a strict family policy about not hitting others above the neck with snowballs. Teach your children the same!
Snowboard around your Backyard
Let me introduce you to the latest extreme winter sport trend: backyard snowboarding! Not only will it get your kids moving and working on their balance and coordination, but it'll also give you an excuse to finally pull out your board and showoff to your kids. Think of all the hilarious wipeouts you'll get to witness as your kids (and your partner) attempts to pull off a big trick.
Let's not forget the pride you'll feel when your child happily glides across the yard -- you can finally say that you've raised a true baby snowboarder prodigy.
So grab your board, strap on those boots, and get ready for the ride of your life (or at least for the next 10 minutes). Who knows, you may even attract some sponsorship deals from the likes of Red Bull or Burton Snowboards.
Get Outside and Build a Baby Snowman!
Building a snowman is a great way to engage your children's creativity and sculpting skills. I love watching a snowball grow bigger and bigger until it's larger than life (or at least until it's taller than your kid). If you're lucky, your snowman will come to life and take you on a magical adventure to get you through the rest of deep freeze season.
Make Snow Angels or Bury the Baby!
Is there anything more delightful than frolicking in the snow, making snow angels and burying your baby up to their neck in fluffy white goodness?! There's just something magical about the muffled giggles of your little ones as you pile the powdery stuff on top of them. And who cares if the neighbours give you funny looks or the police show up to investigate your suspicious activities? You're making memories!
You never know, this get outside winter activity might just be the highlight of your day... or the cause of your next court appearance. Either way, it's sure to be a story worth telling!
Get Outside Backyard Bubbles
Watch in awe as your bubbles shimmer and dance in the frosty air before, hopefully, freezing into delicate, intricate designs. Maybe you'll even forget about the frostbite creeping up your fingertips as you attempt to get just one landing on the snow without breaking!
We tried on numerous occasions to get our bubble to freeze and shatter and was finally successful! According to research, you'll need at least -12C day with low wind (almost impossible where we live in Cochrane)! But we finally found success on a calm morning with -20C temperatures.
Playtime with Toys
Sure, it might seem like a bit of a hassle to bundle up and brave the frigid temperatures for a mere 10 minutes of playtime. But let's be real, those 10 minutes are the most exciting and exhilarating moments of your baby's day. He gets to experience the rush of adrenaline as his toy car careens down a snowy slope, and the satisfaction of watching it leave its tracks in the powdery snow.
How the Get Outside Challenge Went for Us
Day 1: Ribbon Creek winter hike & Snowboarding at Nakiska
On the first day, I set out with Sylas for a winter hike around Ribbon Creek, eager to get some fresh air. The peacefulness of the forested trail set Sylas up for a wonderful nap while I worked up a sweat, dragging his little butt through the woods!
When we were finished our family hike, we met daddy at Nakiska Ski Resort to take him to the beginner area for an attempt at snowboarding. Unfortunately, Sylas wasn't having any of it so we abandoned the second part of our mission pretty quickly.
Day 2: Sliding on a Snowy, Family Day
Day 2 of the Get Outside Challenge delivered big fluffy snowflakes -- finally, some snow! We bundled up and headed out to the nearby hill for some sliding in our neighbourhood. It was a great way to get outside on a snowy family day, and we were grateful for daddy's company on our winter adventure.
Day 3: Powder Turns at Nakiska Ski Resort
Even though it was a bone-chilling -28C, we decided to tough it out and hit the slopes for some powder turns. We hadn't gotten many powder days this season, so we were willing to brave the arctic chill to get our fix.
The cold weather scared away most of the fair-weather skiers, leaving us with a quieter day on the slopes. And when we finally got those cold smoke turns in, it was like pure happiness. The feeling of cruising through fresh powder is a fleeting moment of ultimate stokeness, that reminds us why we love to ride, even in ridiculous temperatures!
Day 4: Invigorating Walk in the Neighbourhood
Despite the balmy -36C temperature, I got outside for a walk in the neighbourhood. I really had to get psyched up for this adventure! I had planned to bring the baby along in a slide, but those temps are too extreme for his little body.
The Earth felt frozen in time, as if someone had hit a pause button. Not a soul in sight and no indications that anyone had driven or walked on the back road. Even the crunch of my snowy footprints were muffled. So sublimely still, and perfectly peaceful.
Who needs an ice bath when you can walk in an arctic cold blast? Move over Wim Hof, I've got my own version of cold therapy!
Day 5: Frigid Walk around the Block
The temperature dropped to a jaw-dropping -41C, which is pretty much unbearable. I ventured out regardless, bundled up in every layer I could find, looking like a Sasquatch. Once again, Sylas stayed home with daddy, safe and sound from the frigid temperatures.
Somehow, it felt a little warmer than the previous day's walk, maybe due to the cold shock therapy effects I was going through. Nevertheless, my short stroll was like a shot of adrenaline straight to the veins.
Day 6: Glowy Walk in the 'Hood
Thankfully, the temperature rose to a toasty -31C, and it actually felt a lot warmer than the previous days. I was able to get outside and go a little further, completing a 5k walk on this beautiful, crisp day. The sun was out, casting a warm glow over the snow-covered trail, and I felt truly grateful to be outdoors.
Day 7: Sliding & Bubble Blowing Adventures
Ok, so the baby was definitely experiencing cabin fever after five days inside. He is keen to get outside every day so this was a long stretch for him. When we asked if he wanted to get outside, he excited ran to our entrance way, making his mama's soul so, so happy!
After the wild week of winter we had, -6C felt like a spring day. We pulled Sylas to a snowy field behind our neighbourhood, bringing along some bubbles. It's another simple yet fun thing to add to our winter activities list!
Day 8: Backyard Shenanigans
It's hard to believe that we went from -40C to 2C in the matter of days but that's exactly what happened! After a busy morning and evening plans, we didn't have a lot of time left for a big, outdoor adventure. But we still got out our backyard for some playtime regardless.
Bundling up a little less today, we got to play in the untouched snow that had accumulated from the snowy week. We made snow angels and a slide race track that I dragged Sylas around. As he laid down in his slide, he noticed the sky for the first time!
In such a simple outing, this little boy discovered an incredible sight. After he sat up, his twinkling eyes and giant, expressive smile reassured me that the efforts are paying off. My baby boy is loving these outdoor experiences -- and so is his mama!
Day 9: Sunny Walk around the Block
The entire day, I was having serious FOMO due to last nights amazing aurora show that was everywhere in my social feeds. I almost convinced myself to skip my day walk because I was gonna take a midnight walk in the odd chance that there may be back-to-back nights of dazzling displays of celestial choreography.
Now, lying comfy in my bed with an aurora forecast of 3, I'm so thankful that I know myself good enough to know that I was never gonna do that.
Day 10: Snowboarding with Sylas
On our final day of the challenge, we decided to take Sylas to Nakiska for a few turns. Thankfully, he was up for it this time!
This little guys half birthday was this past Saturday -- he is now 1.5 years old and riding a snowboard pretty confidently! Longevity and consistency is still not there and we can only get about 10, maybe 20 minutes of actual snowboarding time in a session. But he is comfortable with gliding and can maintain his balance for a decent stretch of time.
Keeping the Get Outside Challenge Alive
Our challenge is now over, but we have a beautiful, frosty day out there and I am signing off to get outside! It's way easier to motivate myself for those daily walks again, even in extreme weather. And I know this sounds cliché, but I can't help but feel an overwhelming sense of gratitude to live so close to the Rockies and have the opportunity to get outside in Nature everyday.
If you have came across my post and are doing a similar challenge, please drop me a line and share your experience!
Look forward to sharing many more adventures together, my friends.
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