From Dease Lake to Prince George, the sidewalks and streets are basically clear of the white stuff at this point! The weather is warmer, my children have their bikes out and the tuques and mitts have been put away. For me, these are all the signs I need to say that spring is officially here!
We were pretty lucky to have had a mild winter in most parts of northern B.C. this year, but the colder temperatures, shorter days, and snowy and icy conditions will still have kept many people indoors for the season. This hibernation often results in a decrease in physical activity over the winter months which comes with a cost to our health.
We now have more information about how spending the majority of our time sitting is not good for our health. We know that decreased physical activity raises our risk for a number of chronic health conditions like diabetes, heart disease, and obesity, and can also affect our mental health. Now that we have sprung into spring, it’s a good time to turn that sedentary behavior around and take a positive approach to getting and staying healthy!
Here are a few tips for getting started with any physical activity plans this spring:
Wear proper footwear.
Having the right footwear for activity will ensure comfort and the ability to continue with the activity of choice. Walking is one of the single most beneficial things for our health as almost anyone can do it and it’s free! Walking shoes or running shoes will provide good support and the proper fit will prevent blisters and calluses. There are a wide variety of shoes available and appropriate for all activity levels that will fit into most people’s budgets. Proper footwear is definitely a good investment and will keep you moving!
Grab a fitness buddy or activity partner.
Finding someone with whom to share our physical activity goals is one of the best motivators to keep us invested in staying active. Find someone who will go walking or try a new activity with you and make a plan! You’ll get to socialize with your friends or family and it won’t even seem like exercise! This goes for kids, too! Encourage kids to get outdoors and play with their friends. Spring is the perfect time for kids to be outside and exploring. They’ll be so busy having fun that they won’t even realize they are getting exercise.
Set goals for yourself and your family to meet Canada’s Physical Activity Guidelines.
Adults need 150 minutes of activity per week. That’s per week, not per day! If we were to break that down, it’s just over 20 minutes per day, which should be achievable for most people.
If you’re just starting out, start slow and you can even break that down to bouts of 10 minutes at a time, gradually working your way up to meeting the recommendations. The biggest goal for all of us is to move more and sit less every day, whatever that looks like for each individual! We should all strive for more movement! A pedometer or step counter can be an encouraging way to help keep track of progress.
These goals apply to children as well. To achieve health benefits, kids need 60 minutes of activity per day. As parents and caregivers, we can’t assume that kids get all of their physical activity during the day and then be OK with them coming home after school and sitting around on electronics and watching screens. Make physical activity a priority as a family and reduce sitting and screen time for everyone! Make every effort to be positive, active living role models for our kids and our communities. It truly benefits everyone.
In addition to those 3 tips, the importance of progression and patience needs to be highlighted. Adults should start slow if they’re just beginning a new activity or routine and take time to work up to the recommended guidelines, especially if they haven’t been active for some time. The progression will take longer for some people, but as activity levels progress, so will the health benefits! Incorporating light stretching before and after any type of activity is also worthwhile as it warms up our muscles and joints and can prevent injury, which will keep us on the road to increased activity and improved health.
Stick with these tips and your goals and have patience. Be kind to yourself and celebrate your successes! Let’s get outside and enjoy these first signs of spring!
About Mandy Levesque
Mandy Levesque is Northern Health’s Lead, Healthy Community Development, Integrated Community Granting. Born and raised in northern Manitoba, Mandy and her family moved to Prince George in 2013. Mandy has a background in public health and health promotion and is a graduate of the University of Saskatchewan. She is passionate about innovation and quality, empowering northern populations, and promoting health and wellness across communities. In her spare time, Mandy enjoys spending time with her family and stays active by taking in the exciting activities, trails, and events northern B.C. has to offer.