The Ottawa Outdoors Winter Challenge DO EACH OF THESE ACTIVITIES, GET IN SHAPE AND WIN SOME GREAT PRIZES!

BY JENNIFER HARTLEY

[Ed.Note – There is much to do this wintery city of ours and Jennifer has written an article on 11 outdoor activities and the fitness rankings of each. Email us a photo of you participating in each, and your name goes in to win a brand new winter backpack and a couple of bath passes to Le Nordic Spa.]

LACE UP YOUR SKATES, slip into ski boots, strap on snowshoes or grab the kids and hit the toboggan runs. Ottawa-Gatineau is tops for access to so many different outdoor winter sport opportunities. Here’s the winter equivalent of the summer sports sketch we did earlier this year to help vary anyone’s fitness regime and count the calorie burn along the way. 1. SNOW SHOVELLING

Are you kidding? No. Snow shovelling is mundane, but a good workout and saves money. Instead of paying someone do plow the driveway, grab your toque and shovel and you’ll be working your arms, midsection (known as the “core” among fitness freaks) and legs as you burn anywhere between 250 and 400 calories an hour, depending on your size and gender. For example, a 150-pound man will burn 350 calories an hour moving the white stuff while a 130- pound woman will burn 300. We’ll use this generic lady throughout this story. Our only caution: Don’t take too much snow with each shovelful – you could hurt

your back. While you’re at it, help an elderly neighbour. This will burn even more calories and get you a star in the golden book of heaven.

2. CROSS-COUNTRY SKIING

Like running, a calorie-burner and a workout for major muscle groups – arms, core (including abs) and much, much work for your legs, thighs and butt. Our generic 130-pound woman burns 450 calories an hour, and once you get the hang of cross-country, it’s a great gateway to the outdoors. Besides Gatineau Park, XC paths abound in Ottawa-Gatineau – in the Greenbelt and at commercial ski hills. Gearing up for a beginner will cost around $400 for skis, poles, boots and bindings.

3. DOWNHILL SKIING

Want more speed? Click into alpine skis and hit the many nearby slopes. Downhill burns fewer calories than cross-country per hour, but you still get a good workout because few people downhill for only an hour. You’ll work your butt, abs, thighs and arms and burn between 350 and 400 calories an hour. Downhill skiing is not cheap. To gear up properly will cost $1,200–$1,500 to start, including a helmet. And that’s before you fork over for the lift pass to get you onto the ski hill. A ski pass locally is in the $30–$40 range for day skiing, cheaper at night.

4. SNOWBOARDING

For the more adventurous, join the hill junkies and try snowboarding. You won’t burn calories bigtime, but it’s an adrenaline rush and you get an incredible core workout from it. Balancing your body on the board takes big effort. Gear costs about $1,000. Lift passes cost the same as for downhill skiing. Local hills welcoming board users include Vorlage www. skivorlage.com, Camp Fortune www.campfortune.com, Calabogie Peaks www.calabogie.com, Mont

Cascades www.montcascades.ca, Mount Pakenham www.mountpakenham.com and Edelweiss www.edelweissvalley.com. All have ski schools.

5. ICE SKATING

Another great workout, mostly for legs, glutes thighs and quadriceps. The Rideau Canal (Winterlude this year runs Feb. 1–8), the Rink of Dreams downtown, or any of the scores of rinks across the city. Ice skating burns about 350–400 calories an hour at a moderate pace. A good pair of skates will cost you $100–$150, either gender.

6. HOCKEY

The quintessential Canadian sport guarantees burning a truckload of calories. That 130-pound woman will burn over 400 calories an hour on a hockey rink and work all major muscle groups.

Cost depends on at what level you want to play at. Just grabbing your stick and hitting a local outdoor rink is inexpensive, but if you’re in any kind of league you’ll need safety gear. The basics, (gloves, shin guards, helmet and stick) are in the range of $600 – before rink rentals. The City’s website can point you toward a league. 7. SNOWSHOEING

As an exercise, this burns about 400 calories an hour and it’s easy to learn: Put on snowshoes and walk. It can be done anywhere, including deep snow. And it’s cheap. You can get the snowshoes for under $200. Snowshoe trails are everywhere, and on snowshoes you can go where no snowshoer has gone before (at least since the last snowfall). Don’t do it on designated cross-country ski trails. It messes up their tracks and makes skiers (rightly) grumpy.

8. SNOWMAN DESIGN AND CONSTRUCTION

Rediscover the child within and have fun with the kids. No big calorie burn, but you’ll still be working your arms and legs, having a great time, and offloading between 150 and 250 calories an hour.

9. TOBOGGANING

Tobogganing requires balance (good for your core) and it works your legs and arms as you try to stay on the sled going down the hill and trudging back up. That 130-pound woman is burning about 350 calories an hour. Fun and cheap. Toboggans range $30–$100.

10. RUNNING

Running in the winter is heavenly (I’m biased). It can be tricky on ice and snow, so adjust your pace. Crisp air fills your lungs and good things happen to your brain. Layering up is a good plan, topped off with a toque and mitts. For diehards, there are local races to keep you motivated. Among them, the Hypothermic Half in January www.runningroom.com and the Winterman series Feb. 17. It offers three-, five- and 10-kilometre runs, half and full marathon, and a full relay marathon – it’s at www.somersault.ca). Our faithful 130-pound woman burns about 500 calories an hour running at around 10km/hr.

11. WALKING

It’s free, and a one-hour walk at five km/hr will burn about 200 calories.

Whatever you do this winter, don’t go without water – easy to forget because people don’t feel thirsty because of the cold. But your body needs water in cold weather as much as in summer.