Canadian seasons, caregivers & community
Canadian Snowbirds: Keeping Routines Across Two Homes
3-minute read · Published January 20, 2025 · Updated January 20, 2025
Many Canadians spend part of the winter somewhere warmer. Two homes can mean two sets of chairs, different floor space and new daily rhythms. A small plan keeps the shoulder habit alive through the move. Our winter movement plan covers the wider season.
Why travel breaks routines
Travel changes sleep, meals and the clock. Routines that need a gym, a door anchor or a set of weights are easy to drop on the road. A shorter list that needs no packing is more likely to survive.
What the research says
- Public guidance asks adults to do muscle-strengthening activity at least two days a week. It asks adults 65 and older to add balance and strength work [R07].
- Resistance training supports function and independence in older adults [R06].
- In a 12-week trial, gentle Thai Yoga sessions improved chair stands, arm curls and shoulder reach in sedentary adults over 60 [R11].
What you can do
- Pack a short plan. Choose three or four movements. Seated option: keep only seated movements for travel days.
- Pick one anchor time. Do your routine with your morning coffee, every day, in both homes. Seated option: the chair you already sit in is the place.
- Use the same card in each home. Print it and tape it inside a cupboard door at eye level. Seated option: keep it on the table where you eat.
- Walk when the weather allows. If walking outside is unsafe, walk around the home or a mall. Seated option: a seated movement set counts on bad days.
- Find a local option. Many communities offer seated exercise classes. Ask at the local library or community centre.
- Carry your health information. Bring a list of your medications and your clinician's contact details.
Where ShoulderBack Pro fits — and where it doesn't
Travel is where the trainer's size helps: it weighs 160 grams, fits in a pocket and needs no anchor or weights. Steering (deltoids, rhomboids) and Bear Hugs Me (middle trapezius, rhomboids) are seated-friendly picks for a short daily set, with your other arm providing the resistance. Tuck the printable card in with it. The trainer is $29 CAD. It is a wellness tool, not a substitute for your own clinician's advice.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
If shoulder pain changes while you are away, find a local clinic and show them your health information. A clinician there can assess you.
Try this movement
Printable fridge card →Frequently asked questions
Can I do the routine in a car or on a bus?
Only when the vehicle is parked and you are safe. Seated movements, done gently, are the best fit for travel days.
Should I skip exercise for the whole trip?
No. A shorter version on busy days is better than none. Keep the smallest version of your plan for travel.
What should I bring if my shoulder flares up away from home?
Bring a list of your conditions and medications, and your clinician's contact details. If pain changes or gets worse, see a local clinic.
Sources
- WHO (2020). Guidelines on physical activity and sedentary behaviour. https://www.sydney.edu.au/news-opinion/news/2020/11/26/new-global-guidelines-on-physical-activity-and-sedentary-behavio.html
- Fragala MS, Cadore EL, Dorgo S et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. https://pubmed.ncbi.nlm.nih.gov/31343601/
- Noradechanunt C, Worsley A, Groeller H (2017). Thai Yoga improves physical function and well-being in older adults: a randomised controlled trial. J Sci Med Sport. https://ro.uow.edu.au/smhpapers/4599
