Every spring, the same scene repeats itself. The first fine days arrive, the bike paths fill up and runners get out the running shoes they've been putting away since November. After four or five months of relative sedentariness, many Quebecers return to physical activity in one fell swoop, at pre-winter intensity, without consulting anyone and without checking that their heart was ready for the relaunch.
It's not without risk. Nor is it a reason to stay on the couch. It's simply an invitation to start again intelligently.
What winter does to the body
For many people, a Quebec winter means reduced activity. Temperatures push people indoors, active travel diminishes, and short days shorten training windows. Over several months, this slowdown has measurable effects on the cardiovascular system.
Aerobic capacity - the ability of the heart and lungs to sustain an effort - decreases significantly after two to three weeks of sedentary activity. After a full winter, this loss can represent a significant drop in VO2 max, that key indicator of cardiovascular fitness. Blood pressure tends to rise slightly in winter, mainly due to the cold, which constricts blood vessels. Blood sugar and lipid profiles can also deteriorate if the diet has been less balanced.
The result, in the spring, is a body that has metabolically aged by a few weeks and is no longer at the same level of fitness as it was at the time of the last sustained effort. Resuming as if nothing had happened is like asking a cold engine to rev up.
The cardiovascular benefits of recovery
The good news is that the heart responds quickly to renewed activity. Regular aerobic exercise reduces resting blood pressure, improves lipid profile, increases insulin sensitivity and decreases low-grade systemic inflammation, which is one of the underlying mechanisms of chronic cardiovascular disease (Heart & Stroke Foundation, 2023).
Even moderate activity produces measurable effects. Thirty minutes of brisk walking five days a week is enough to significantly reduce the risk of heart attack and stroke in sedentary adults. It's not a question of performance. It's a question of regularity and progressiveness.
How to resume without forcing the heart
The basic rule is simple: start less hard than you think is necessary. For someone who hasn't exercised for several weeks, starting at 50 to 60 % of the usual intensity for the first two weeks is reasonable. The body sends clear signals when it is pushed too fast: excessive breathlessness, chest pain, unusual palpitations, dizziness. These signals should not be ignored.
Progressivity also applies to duration. Rather than aiming for 45 minutes on your first outing, starting with 20 to 25 minutes and increasing by 10 % per week is an approach consistent with what exercise physiology recommends.
Warming up is particularly important in spring. When temperatures are still cool in the morning, blood vessels take longer to dilate and blood viscosity is slightly higher. Five to ten minutes at low intensity before increasing the pace protects the cardiovascular system against sudden pressure peaks.
Who should consult before resuming
Not everyone needs a medical check-up before starting to walk again. But some profiles do warrant an assessment before moving on to more strenuous activity. People over 45 who have been inactive for several months, those with a history of cardiovascular disease, hypertension, diabetes or dyslipidemia, and those who have recently experienced unusual symptoms such as chest pain, shortness of breath on exertion or palpitations, would benefit from consulting a doctor or IPS before restarting a sustained training program.
A spring check-up, including blood pressure, lipids and fasting blood sugar, gives a clear picture of the actual cardiovascular state, and enables recommendations to be tailored to the individual's specific situation.
Frequently asked questions about resuming physical activity in spring
Is it dangerous to resume sport after a sedentary winter?
Not if the resumption is gradual. The danger lies in increasing intensity too quickly, particularly for people with unmonitored cardiovascular risk factors. A gradual return to moderate intensity is safe for the vast majority of adults in good general health.
Should I have an electrocardiogram before resuming sport?
Not always. A resting ECG is indicated in certain specific cases, notably in the presence of cardiac symptoms, a family history of sudden death or known heart disease. It's up to the doctor or IPS to determine whether this test is useful, depending on the patient's profile.
What are the warning signs to look out for during exercise?
Chest pain or pressure, shortness of breath disproportionate to the effort involved, irregular palpitations, dizziness or loss of consciousness are signs that justify stopping immediately and seeking medical advice. These symptoms should never be attributed to fatigue or lack of fitness without medical assessment.
How long does it take to get back into pre-winter shape?
This depends on the starting level and the regularity of recovery, but most people regain their basic aerobic capacity within four to six weeks of regular training. The body recovers faster than we think, provided we give it time to adapt.
When to consult a healthcare professional
If you're over 45, if you haven't been active for several months, if you have one or more known cardiovascular risk factors, or if you experience unusual symptoms on exertion, medical consultation is recommended before resuming strenuous activity.
A physician or specialized nurse practitioner can assess your basic cardiovascular condition, prescribe the relevant tests and guide you towards a recovery program tailored to your profile. This approach does not require a regular family doctor. A face-to-face or teleconsultation at one of our Omicron Clinic in Quebec provides fast access, with no waiting lists.
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