Snow Days & Strong Bodies: Helping Families Move Well All Winter
Canadian winters have a reputation - and honestly, they’ve earned it. Long, cold days often push families indoors, trading outdoor adventures for cozy couches, extra screen time, and fewer opportunities to move. For parents, winter can also bring added physical demands like shoveling snow, hauling strollers through slush, or carrying bundled-up kids across icy parking lots.
This year, instead of fighting winter, let’s work with it. With a little creativity and intention, families can stay active, comfortable, and resilient all season long.
Managing Movement During the Winter Months
Movement is a foundational part of daily life. It supports bone health, muscle strength, balance, nervous system regulation as well as our mental health - for kids and adults alike. During winter, though, movement can feel harder to come by. Cold temperatures, slippery sidewalks, bulky winter gear, and shorter daylight hours often mean less outdoor play for kids and more driving (and less walking) for parents.
The good news? Movement doesn’t have to look the same year-round. Winter is a great time to get creative indoors. Think living room dance parties, ninja-style obstacle courses, family yoga sessions, or imaginative movement woven into storytelling and play. These activities support physical development while keeping things fun and flexible. The goal isn’t perfection - it’s consistency, variety, and keeping bodies moving in ways that feel doable.
Screen Time & Winter Posture
With more time spent indoors, screen time often creeps up during the winter months - for both kids and adults. Extended time on phones, tablets, or laptops can lead to a familiar posture pattern: head forward, shoulders rounded, and a slouched upper back (often called “tech neck”). Over time, this can contribute to stiffness, tension, and discomfort, especially in the neck and shoulders.
A few simple strategies can make a big difference:
Take regular movement breaks every 30–45 minutes
Change positions often (sitting, standing, kneeling, or even lying on the floor)
Bring screens up to eye level when possible
Balance screen time with intentional movement throughout the day
Small posture shifts, repeated consistently, add up.
Winter Strain for Parents: Shoveling, Lifting, and Carrying
Winter can be especially demanding on parents’ bodies. Snow shoveling, lifting children in heavy winter clothing, and navigating slippery surfaces all increase physical strain—and injury risk if we’re not careful.
To help reduce stress on your body:
Warm up before shoveling or heavy lifting
Use your legs rather than rounding or twisting through your spine
Switch sides when shoveling or carrying
Take frequent breaks to prevent fatigue
A little preparation can go a long way toward keeping your body feeling strong and supported.
Supporting Your Family Through Winter Care
Alongside everyday movement and posture habits, chiropractic care can be a helpful extra layer of support for your family during the winter months. Think of it as a tune-up for winter life. A multi-modal approach—such as soft tissue therapy, joint mobilizations or adjustments, and rehabilitative exercises—can help keep bodies feeling strong, flexible, and ready for whatever the season brings.
Both parents and kids can benefit, whether it’s soothing sore muscles after snowy adventures or shoveling duty, or easing stiffness that can creep in with extra sitting and screen time. When bodies move better, winter tends to feel a little easier - and a lot more enjoyable.
Let’s make this the year we lean into winter, rather than just counting down the days until spring. For more information on chiropractic care and winter movement, book a complimentary 15-minute meet-and-greet with one of our Bright chiropractors.
Written by: Dr. Vanessa Cotter, DC
Disclaimer
The advice provided in this article is for information purposes only. It is meant to augment and not replace consultation with a licensed healthcare provider. Consultation with a chiropractor or other primary care provider is recommended for anyone suffering from a health problem.