When winter’s short days and grey skies start to wear on our energy and mood, the solution doesn’t have to be complicated—or costly. According to Trans Canada Trail, one of the most effective ways to reset during the coldest months is right outside your door. As the nationwide trail system launches its annual Blahs to Ahhhs campaign on Blue Monday, we sat down with Meghan Reddick, Chief Communications and Marketing Officer, to talk winter wellness, must-visit routes, and why even 20 minutes on a local trail can make a meaningful difference to your mental and physical well-being—no matter the forecast. —Noa Nichol
Blue Monday is often described as the most difficult day of the year. Why does getting outside—especially in winter—have such a powerful impact on mental health?
In recent years we’ve seen a lot of research that reinforces the positive impact that time in nature can have on mental health. Getting outside, even briefly, can improve your mood, reduce stress and even boost your attention span. This is especially important during the winter when people tend to stay cooped up inside, leading to increased isolation, which can contribute to the “winter blahs.” The simple act of getting outside, breathing the crisp air and experiencing the outdoors can go a long way in making us feel more connected to nature, our communities, and ourselves.
Trans Canada Trail’s Blahs to Ahhhs campaign encourages people to embrace the season rather than wait it out. What mindset shift are you hoping Canadians make this winter?
Winter is a central part of our identity as Canadians. But so many of us tend to avoid experiencing it directly. Through our Blahs to Ahhhs initiative, which is presented by Manulife, we hope to help people realize that they can embrace and celebrate Canada’s iconic winter, rather than just endure it.
Another core part of our national identity is nature, and the Trail is one of the best ways to experience it firsthand. That’s one of the big reasons why it’s so important that we all work together to continue supporting our nationwide trail system. It really does bring us closer to nature and one another.
Many people think winter is the wrong time to explore trails. What do Canadians often get wrong about being outdoors in colder months?
One of the biggest misconceptions is that you need a ton of equipment. While activities like snowshoeing, cross-country skiing and winter “fat tire” biking are great ways to experience the trail in winter, they’re not the only options. In most cases, a simple wintry walk on the trail can be a great way to explore and all you really need for that is a coat, a good pair of boots, a toque and gloves.
Of course, safety is always priority number one. So, in addition to dressing for the weather — wearing layers and limiting exposed skin as much as possible — make sure to stick to well-marked, well-maintained trails and respect all safety guidance from your local trail authority.
Research shows that just 20 minutes in nature can improve mood. For someone feeling overwhelmed or low, what’s the simplest way to start using trails as a mental-health reset?
The best approach is to start small. Many people think “exploring trails” means heading out for day-long backcountry hikes. But if you’re just getting started, try finding a short trail loop nearby or even a pathway that goes through a neighbourhood park, and just get out for a walk. In most cases, the Trail is a lot closer than you think — 80% of Canadians actually live within just 30 minutes of a section of the Trans Canada Trail. No matter your skill level or experience there’s a trail for you to enjoy.
With 145 million visits recorded last year, it’s clear Canadians are already turning to trails. What do you think is driving this growing connection between outdoor spaces and well-being?
Most of us spend a huge portion of time in front of screens being bombarded with information. Connecting with nature is a great way to truly unplug, unwind and centre yourself. I think many people are realizing the importance of taking a moment to slow down and getting out on the Trail is a great way to do that.
But we’re only able to have a wonderful resource like the Trans Canada Trail in our communities thanks to a truly nationwide effort. Local groups across the country spend countless hours maintaining and improving their sections of the Trail in all seasons. As a nationwide charity, our role is to support them through funding, education, advocacy and other resources.
Can you share a few winter-friendly trail activities—beyond walking—that help boost mood and keep people active during the colder months?
Winter can be the perfect time to try something new! Snowshoeing is a great way to get in a sneaky workout while traversing some tougher trails. Meanwhile, many cycling trails across the country become well-groomed cross-country skiing trails in the winter. And, speaking of cycling, you could also try “fat biking,” which is winter biking with special, wide tires for traction in snowy conditions.
If you don’t want to invest in your own equipment – there are plenty of options to rent snowshoes, skis or bikes at businesses, parks and conservation areas on or near the Trail.
The Trans Canada Trail spans both urban and rural communities. How does access to local trails help people stay connected to their neighbourhoods during isolating winter months?
Social isolation has become a huge issue, and that is even more pronounced during the winter. Once the holiday season has passed, many people “hibernate” indoors, leading to increased feelings of disconnection and loneliness. Trails can play a huge role in keeping us connected. Whether you’re meeting up with a group of friends or just saying “hi” to someone you pass on the trail, when you get out there and engage with your community, you’re bound to feel more connected and less isolated.
Seasonal affective disorder affects a significant number of Canadians. How can regular time on trails complement other wellness strategies people may already be using?
One of the benefits of using the trail for wellness is that it doesn’t have to be difficult to work into your routine. Connecting with the Trail can be a fantastic way to augment steps people may already be taking to improve their wellbeing. Maybe a trail walk becomes part of your workout routine. Maybe you take your weekly meditation session outside. Maybe instead of walking your dog around the block, you head for a local trail. There are so many simple ways to engage with the Trail, and no matter how you do it, you will feel the benefits.
If someone only has a short lunch break or a brief window of daylight, how can they still make trail time meaningful?
It really doesn’t take much to feel the benefits of outdoor activity. If you only have time for a quick walk, that’s great! Don’t let a lack of time discourage you. But if you really want to make sure to get the most out of a brief window outdoors, the key is to be as present as possible. Don’t just simply move from Point A to Point B, take in your surroundings, really appreciate the beauty of the natural world around you, try taking a walk without headphones – maybe even silence your phone’s notifications so your brief time in nature is uninterrupted.
Looking ahead, how do you see Canadians continuing to use the Trans Canada Trail as a wellness tool—not just in winter, but year-round?
More and more people are appreciating the strong connection between time outdoors and well-being. There is even a groundbreaking Canadian organization called PaRx, that enables doctors to prescribe time in nature to their patients. The Trans Canada Trail is one of the simplest, most accessible ways for people to access and enjoy the outdoors. So, as more people recognize that connecting with nature has a tangible effect on their wellness, trails will become even more important as a vital connection to the inspiring landscapes across our country.
But that also means it will become more crucial than ever that we all support our trails. That might mean volunteering with your local trail group, making sure your elected officials know how important the Trail is to your community, or, if you’re able to, making a donation at tctrail.ca/donate.
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January 21st, 2026 at 2:37 am
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