Healthy Living in the North

Tales from the Man Cave: Winter blahs and humbugs

Sunset at a snowy tree farm

Feeling “unjolly” over the holidays can be especially difficult because everyone else can seem so joyful. This year, if you are feeling down, lonely, or isolated, talk to others about how you are feeling.

We don’t need a Charles Dickens story to realize that we all suffer from the ghosts of Christmas past, present, and future at times. In fact, the holiday season can unfortunately be a reminder for some that life in the past, present, or future was, is, or may be far from jolly.

This is a time when people remember loved ones lost. It is also a time of darkening skies and lower levels of sun. What’s worse, if you are feeling down this season, you can feel like a misfit – why is everybody going around celebrating and talking about doing good deeds?

Two holiday periods in my life stand out as pretty rough. The first is when I was looking after a dying woman who passed away as my hospital shift ended on Christmas Eve. When I got home, all I could do was cry as the children opened their presents. The other was when my kitchen caught fire during the week of Christmas and covered my house in soot. Both times, I felt seriously unjolly and, with so many others celebrating, like a misfit, too. It’s hard to be the life and soul of the party when you feel like that.

So, how can you cope with the holiday season if you are experiencing depression or loneliness?

If you are feeling very low in mood, find your sleep to be disturbed, can’t be bothered to do things, and feel as though everything is drudgery, then you may be suffering from depression. A counsellor or your doctor can help during this difficult period. Talk to someone. Don’t stay isolated and alone. Crisis lines are available throughout B.C. if you need to talk to someone confidentially, 24/7/365. In northern B.C., dial 250-563-1214, 1-888-562-1214, or visit the Crisis Prevention, Intervention & Information Centre for Northern BC. There is also a B.C.-wide line. For that, dial 1-800-SUICIDE (784-2433), 310-6789, or visit the Crisis Line Association of BC.

You can’t be a party animal when you are feeling sad, depressed, lonely, or isolated – and the holiday season may make this worse. But perhaps Dickens has something to offer after all: even if your whole being is crying out to be old Scrooge, engage with others, talk to others about how you’re feeling, and try to take part in all of the different activities that the holidays can offer.

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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Tales from the Man Cave: Lung disease can suck the life out of you

Image of oxygen tank in front of a snowy background

Winter’s cold temperatures can make living with lung disease even harder. Jim knows the feeling and shares 13 tips to prevent exacerbations and improve lung health this winter.

People with chronic obstructive lung disease and asthma tend to have more episodes of worsening during winter months. So, with periods of deep freezing common during this time of year in northern B.C., it was suggested that I write about winter lung health. Having been diagnosed with emphysema for the last 20 years, it is a subject in which I am well versed!

The truth of the matter is this: when you can’t breathe properly, nothing else matters and a winter worsening of symptoms can see a person go from mild discomfort to all out panic and depression. For everybody who knows what that feels like, you know that it is an experience that can’t be put into words. This is why it is so important to ask: As winter kicks into high gear, what can those of us with lung disease do to try and avoid those exacerbations?

Here’s my short list of tips for winter lung health:

  1. We know that smoking is the worst thing that a person with chronic lung disease or asthma can do. I should not really have to say that but there are folks who have terrible difficulties quitting. To them, my advice is this: don’t feel guilty, just stop again and again and again. The carbon monoxide from cigarettes is robbing you of precious oxygen. I feel your pain, but stop and keep stopping if you have to. Look for supports to help you stop smoking, like nicotine replacement therapy. Visit quitnow.ca for great resources too.
  2. Watch your symptoms. If you’re asthmatic, you need to keep an eye on your peak flow meter. Make sure that you are taking any long-acting medication as prescribed and discussed with your doctor. Even if you are feeling OK, carry a rescue puffer with you.
  3. Air quality. Sometimes this is poorer in the winter so get into the habit of watching your local weather channel air quality report or visit bcairquality.ca, especially if you are carrying out any outdoor activity.
  4. Look out for those little increases in breathing difficulty during normal effort or slight exertion.
  5. Watch for an increase in cough or sputum. If it does not improve, see your doctor as soon as possible.
  6. Keep a thermometre in the house so that you can check if you are getting a fever.
  7. If you have chronic bronchitis, you will no doubt have an antibiotic on hand just in case of an attack. Don’t be afraid to use it and make an appointment with your doctor as soon as you do. If the intensity of the attack is unusual or feels really bad, don’t be afraid to go to your local emergency department. Better safe than sorry!
  8. If you have home oxygen, you should use it as prescribed by your doctor, especially during increased activity. By using your home oxygen, you are using less effort to get that necessary oxygen and important rest. Don’t smoke with your home oxygen tank on – it can catch on fire and there are several cases of this happening every year throughout the province.
  9. During winter months, some folks with COPD and asthma have a reaction to the cold. There are proprietary masks out there if you want to look for them but you should use at least a scarf to cover your mouth and nose when out in the cold if you can tolerate that.
  10. You can’t always avoid perfumes or smoke or other noxious smells that can trigger an attack but if you sense those around you, get out of that environment as quickly as you can.
  11. Keep as active as you can. One thing to watch is the buildup of body temperature when engaged in activities such as exercise or walking outside. It can creep up on you and really make you breathless all of a sudden, especially if you’re wrapped up against the cold. Find your tolerance and carry out those tasks in smaller bites to suit the disease you have.
  12. Eat a diet that’s full of nutritious food. Depending on how progressed your lung disease is, if eating makes you feel uncomfortable, you might have to have smaller, more frequent nutritious meals. If you are losing weight you should consult a doctor and dietitian.
  13. Learn to breathe. I know it’s something we do naturally and that we have no choice in the matter but with lung disease, we can start to develop a habit of breathing in a shallow fashion. For this, there is good advice all over the web (like at HealthLinkBC) but one way that can be doubly beneficial is to practice a relaxation-based technique such as yoga or meditation breathing. Learning to control your breathing might help to stop a panic in its tracks, even during a worsening of symptoms.

Winter can be a tough time for people with lung disease but we can still live a full life and, with the right preparations and precautions, even learn to push the envelope a little. I wish you well this winter.

For more information, visit:

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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Tales from the Man Cave: Motivation

Family walking outside. Text of the SMART goal acronym overlaid on picture

SMART goals are specific, measurable, achievable, relevant, and time-bound. For Jim, adding evaluation and repetition makes goals SMARTER!

I woke up this morning with a certain melancholy.

We all have days where we feel less motivated and more melancholic. As I sat and struggled to even begin to write, I suddenly knew that I had found my topic completely by chance: motivation.

Everything requires motivation and there is even a whole realm of psychology dedicated to it.

  • How do I make healthier choices?
  • How do I begin to eat healthier?
  • How do I get myself to move more often?

These are tough questions to tackle. I know that if I get up today, there is a good chance I will just continue on with my old habits. For lots of us, change is just not that easy.

I was looking for something different and I found it in SMART goals. SMART goals support healthy lifestyle changes by being Specific, Measurable, Achievable, Relevant, and Time-bound. For me, I want my goals to be SMARTER, so I added Evaluate and Repeat.

Here are Jim’s SMARTER goals. Come on, Jim, let’s give it a try!

  • Make it specific, like walking for 20 minutes each day. Choose your desired change and set a goal for yourself.
  • Your goal needs to be measurable so you can see progress. Make a little chart. Put it somewhere you can tick off your progress.
  • Make sure it’s something achievable and that you can do it. Your goal might be to run the Boston marathon but you need to crawl before you can walk.
  • It’s very important that your goal is relevant to your main desire. Walking 20 minutes a day could be a relevant goal for the desire to run a marathon.
  • This leads us to the next piece: set an end date for your goal. Make sure you don’t sabotage yourself here. This is also a very important evaluation date.

Your goal should be realistic and be achievable within a certain time frame. This is a key element. Set small goals in small time periods.

In my example, I would say if the overall goal is to run a marathon, the specific goal might be to walk 20 minutes every day for three weeks. That’s all – but that’s also SMART.

For your goal to be SMARTER, the next step is to evaluate your progress. This is perhaps the most important part. Often when we do this, we may become disappointed. We may feel like we only achieved half our goal if we were only able to walk on certain days. If that was the case, I say: “Great! It was a success then. You moved!”

Your evaluation should accommodate this new information. Finally, you need to repeat the process.

If your first goal was not as realistic as you had hoped, set a more realistic goal, such as walking 20 minutes every other day. Create a new chart and tick those boxes. When you have achieved and evaluated your new goal, set another one and push the bar slightly higher than before.

Now it’s 25 minutes of walking every other day. Soon you will be jogging.

You can always shoot for the moon and land among the stars, but be sure to keep one solid, SMARTER foot on earth.

Good luck.

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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Life: Don’t get left behind

Football player scoring touchdown

Group environments and team sports helped Dan to get active again. What gets you moving?

There are many risks in life that we cannot control, but there are some we can control.

It is a little sad that it took a diagnosis of multiple sclerosis (MS) to start that train rolling for me, but here it is. In 2007, I exhibited some troubling symptoms and had them extensively checked out. The end result was MS. I am one of the lucky ones, I guess, since there have been no issues for me since the original event. With the shock of the diagnosis, I started eating better and slowly regained my interest in exercise.

But then, a position change at work and the arrival of our first child began to keep me very busy and my renewed focus on my personal health was pushed to the back of the line. As this work stress and new family stress increased, I slipped back into poor eating habits. I justified these habits by saying that I had a lack of time to prepare healthy meals. Now, I can stand up and say that my name is Dan and I am a stress eater. In the blink of an eye, I was over 350 lbs and my body hurt. I couldn’t kneel down to play with my children or walk with my family without extreme effort.

Jump forward to a change in employer and a new, supportive environment for workplace health. I could feel my sense of control increasing. I wanted to get active again but I struggled with going to a gym – it was not working for me. It took me a long time to realize what type of exercise was a good fit for me. I thought back to my university days and to playing on the rugby team, which had eventually led to me joining a men’s rugby team and winning three provincial championships. Then it hit me: right from high school (Go Prince Rupert Rainmakers!), I had always excelled at team sports in group environments. That’s what I needed back in my life to motivate me: groups and social support!

Fast forward to group fitness classes. I joined a gym to test the waters. Some old injuries resurfaced and tried to demotivate me, telling me “don’t do it, just rest.” But the functional fitness classes worked for me. I found a home and, wouldn’t you know it, the old injuries that I had relied on to stop me from getting off of the couch disappeared. I can now walk, run, and play with my kids and it feels great!

All of the things that I did in life that appeared as work when I was not healthy became easy and fun again. The weight loss that I achieved was not a goal of mine but a side effect. My story reminds me that there are always life and work events that pop up to slow down or turn back the progress to our personal health, so roll with the punches and plan your next move. I want to be around for a long time, not only for me, but for my family.

For more information and resources for men’s health, visit Northern Health’s Northern BC Man Challenge.

Dan Bomford

About Dan Bomford

Dan finds motivation through the effort expended by others. Group style fitness fits him well, as indicated by a long history of involvement in team sports: basketball, rugby, baseball, and handball. What fits you best? Finding the perfect work-life balance takes time and often risk. Currently, Dan is focused on his personal health and the health of his children and family. Cooking healthy meals for kids aged 5 and 2 is one of the most difficult tasks for Dan these days.

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Tales from the Man Cave: Laughter

Two men laughing.

Welshman Mike Kelly shares a laugh with Jim.

Who would have thought that laughing is good for your health? Well nowadays they say it is and there’s research to prove it.

I like to laugh. Actually, I need to laugh. Sometimes when I get together with friends, it can dissolve into silliness or go down the route towards toilet humour really fast. But it’s always a laugh and it can be really wonderful, even when it’s just us being silly. And laughter has all sorts of positive health benefits! Healthy Families BC calls it “one of the best energy boosters around” and the Kelty Mental Health Resource Centre links laughter to reducing stress, building resilience, and decreasing symptoms of anxiety.

We have to remember, though, that there’s humour and laughter that’s healthy for everyone and laughter that isn’t healthy for everyone. I suspect the type that does you good does not involve poking fun at others.

This dark side of humour tends to uphold negative stereotypes and this should be avoided. Use humour that uplifts because then your humour will uplift you.

There are lots of funny things to say without offending others and laughter can help us get through tough times. Watch comedies and funny movies. Use puns. Laugh at yourself often but even then, only in a gentle way. Just get laughing to lower your blood pressure and get those lungs moving. You’ll be a happier and healthier man to be around – just look at the health benefits of laughter that the Mayo Clinic reports.

Being up on stage has taught me a lot about when laughter is healthy and when it’s not. I used to tell jokes about the Irish, Scots, and Welsh. People would come up to me and say that I was offending them with the jokes. This was obviously not healthy laughter for everyone. Now, I just tell silly jokes – some might call them stupid. Since making this switch, everyone’s been laughing and not a single person has approached me.

As I said, use humour that uplifts because then your humour will uplift you – and others.

Have a good week.

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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Make more of Movember

Man wearing a safety vest and nicotine replacement patch working near train tracks.

Make the most out of Movember! Get a check-up, protect your assets, set a quit date, and get up and move!

It’s Movember again; a time for all clean-shaven men to put away the razor and embark on a hair-raising journey. Although the extra fuzz likely comes in handy in northern B.C. this time of year, let’s not forget that Movember is about more than just moustaches!

We know that men in the north aren’t living as long as men in other parts of Canada, and we know that they’re dying of causes that are – in many cases – preventable, such as heart disease, cancer, and injury. So this November, get a jump on the new year and make some resolutions to improve your health (if you’re a man) or the health of a man in your life! Here are some ideas to get you going: 

Get a check-up

Don’t wait until you’re already sick! Make Movember your annual reminder to go and visit your doctor. Not sure what you need to get checked out at your age? Check out our Men’s Health MANual online

Get up and move

Whether at home or at work, try to sit less and move more. Walking is the easiest way to get started, and requires the least amount of equipment. Take another guy with you, and help improve his health at the same time!

Set a quit date

There’s no better day to quit smoking than today! It’s the single best thing you can do to improve your health! If you’ve been thinking about quitting, but are looking for some help call HealthLinkBC at 8-1-1, or check out quitnow.ca

Protect your assets

Seatbelts and helmets let you work and play hard, but most importantly they improve your chances of making it home to your families at the end of the day!

So this year when the ‘staches emerge let them inspire you to put your health at the top of your to-do list. Men’s health matters, because men matter!

Holly Christian

About Holly Christian

Holly Christian is the NH Men's Health Coordinator. Previous to this, she worked as the school nutrition lead for Northern Health’s population health department. Her passion for food and health promotion drew her to the nutrition field and she relocated to northern B.C. from the east coast. Although she has fully embraced northern living, she enjoys the warmth of the sun and the sound of the ocean. She stays active by training for triathlons, and is looking forward to this year’s community garden harvest – a personal experiment that is so far succeeding!

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Tales from the Man Cave: “Man Maintenace,” because men need tune-ups too

A man is seeing his family physician.

Regular “man maintenance” can help you live a healthier life.

Every day, we seem to hear the same general suggestions about how to live healthy – don’t smoke, moderate your drinking, avoid drug use, eat healthy and live actively. But maybe, as we men age, we should add “get it checked out” and “talk to someone” to that list.

We think it’s common sense to see your family doctor if your health is distressing you, but common sense isn’t always common, especially when it comes to guys and their health. Remember, health is one of those things you might not think of until it’s too late. However, with a few well informed truths perhaps you can avoid some of the nasty issues that are out there, waiting in the wings.

“Getting it checked out.”

For young men, one step towards avoiding testicular cancer is a self-exam; however, your GP is your best bet if you aren’t sure and is definitely your next step if you think there may be an issue. As for us older fellas, in each successive decade of life there are other tests and checkups we should have done, like blood pressure, cholesterol, and the less pleasant prostate and colorectal screening. Once again, your GP is the best person to talk to about what’s right for you.

“Talk to someone.”

Stress is unavoidable in modern life – pressure at work, trouble with relationships, and our own expectations can all lead to increased levels of stress. What is a guy to do?

Well, let me suggest that any time is a good time to talk to someone about stress.

A few words with your significant other or a close friend may be all you need. However, if it persists or even worsens, then you may need to see a health care provider. Stress can affect your sleep, appetite, concentration, mood, and more.  These things can actually lead to the early development of disease and they are signs that it is time to see a professional. To say that managing stress is important is an understatement!

What are some things that can reduce stress and help us deal with it in healthy ways? That everyday advice we mentioned is a start: healthy diet, be physically active for 150 minutes a week, don’t smoke. Also, remember to be social, make sure you have a healthy work and life balance, get enough sleep, and practise relaxation. I find relaxation tapes help and information on mindfulness is plentiful on the web as well. All of these things will help you take small steps towards a healthier life.

What do you do to reduce stress in your life?

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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NH Stories: Fundraising for Terry Fox in northern BC

Jim Terrion is a housekeeper at the University Hospital of Northern BC in Prince George. In this video, he (with the assistance of a translator) shares his story of fundraising for the Terry Fox Foundation. As of the 2014 Terry Fox Run, Jim has surpassed his goal for this year ($610,000) and is well on his way towards his goal of $1 million.

Do you know of an NH staff member who has gone above and beyond? Share your story with us in the comments below.

Chelan Zirul

About Chelan Zirul

Chelan Zirul is the Health Promotions and Communications officer for Northern Health. As a graduate from UNBC, she did her Master's of Arts in Natural Resources and Environmental Studies. She explored regional development decision-making and is an advocate for policy that is appropriate for the needs of northerners. This, combined with her personal interest in health and wellness, drew her to work in health communications. Born in northern B.C., she is learning to take advantage of the access to outdoor living. She enjoys hunting and exploring the backcountry with her husband. She stays active with CrossFit and enjoys finding ways to use local foods.

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Men: why not nursing?

men, nursing, career

Nursing is a rewarding career for everyone!

In 2012 my partner and I made a major change in our lives: we moved 4000 kms from London, Ontario to Prince George, British Columbia. Sarah had just finished her Bachelor of Education at The University of Western Ontario (where I had finished a Bachelor of Arts degree one year earlier) and she was eager to start teaching. Knowing the difficulty of finding full-time employment as an elementary school teacher, we acknowledged the need to search for opportunities across the country. School District 57 was the first school board to interview Sarah for a full-time position. As luck would have it, she started her dream job in September 2012 as a grade one teacher at École Lac Des Bois in Prince George – and I tagged along with her.

Living in northern B.C. has been a motivating and transformative way to start life on our own, even though life is especially challenging in your 20s (as most 20-somethings will agree). Having left our family and friends in Ontario, we’ve had to fend for ourselves. Sarah has had to adjust to professional life and I have had to cope with the loss of my father and both my grandmothers. Still – the end result of moving to Prince George is that we have developed new strengths, new interests, new friends, and new goals.

Like many 20-somethings, Sarah and I have always wanted to build a rewarding and meaningful life. But a year ago, this desire forced me to face a problem: I needed to reinvent myself in Prince George in order to build the life I wanted. I had to balance the reality of needing an income with my desires to live a good life and to make the world a better place.

men, nursing, career

Normalizing a nursing career for men.

So I recently decided to work toward building the life I wanted by being more vulnerable and by using my strengths. I’ve always known that, for work, I wanted a vocation – not just employment. I want to go to work knowing that I’m uniquely fit for what I do, that my skills are truly needed, and that what I do matters. It’s important to me that my actions have an immediate and obvious consequence, that they help other people, and that they relieve suffering rather than contribute to it. If I had a choice, I’d prefer not to wear a suit – definitely not a tie – and I’d prefer to be on my feet rather than behind a desk. And frankly, if I can’t have the above, then I’d rather not work at all!

Fortunately, there are people that – every day – do the kind of work I desire. They’re called nurses. When I finally recognized it – when I truly appreciated the kind of work nurses do – I wanted to do it, too. And that’s how I decided, about a year ago, that I wanted to be a nurse.

Now – for those that know me – the reason I want to be a nurse is obvious. Yet most people ask me “why do you want to be a nurse? Why nursing?” I am tempted to answer their question with another question: why not nursing? Instead, I usually answer their sense of surprise with the truth.

 

I say that I want to be active and feel needed; I want to be on my feet; I want to help others, I want to solve problems and think critically, I want to be vulnerable and brave, I want to teach others, I want to promote health and well-being, I want to advocate for basic rights, and I want to be a lifelong learner.

 

If I can earn an income doing all of the above, then that’s great. That’s my reasoning – and I won’t apologize if it’s not profound enough for a culture still unaccustomed to male nurses.

Of course, like other males in nursing, the reason I’m asked so often about choosing nursing is simply because I’m a male. Unfortunately, men are still unusual in nursing. Most males do not seem to want to become nurses (they’re just not going to school for it). However, I have a hunch that most males never even realize that nursing is an option for them.

Speaking for my gender, the idea of nursing as a viable, rewarding, and respectable career for a man just does not occur to us (at least not early enough). Most of us are still inclined to think of nursing as a woman’s job, something a “real” man has no business doing, and that’s probably just another sad result of a culture that overinflates gender differences. Regardless, speaking for males generally, nursing is rarely (if at all) recommended to us by others. The few of us that do choose nursing are finding it on our own, and I think that’s a problem.

I am writing with the hope that we can change this, and change it quickly. For the same reasons that we need more female scientists, engineers, and architects, we need more male nurses.

So the next time you have the chance to offer some career advice to a male – especially an adolescent male – I am hoping you’ll ask them: why not nursing?

What are your thoughts about men in nursing? Share your comments with us below.

Andrew Gregory

About Andrew Gregory

Born and raised in London, Ontario, Andrew has lived in Prince George for two years, where he enjoys cross-country skiing, alpine skiing, hiking, and exploring the surrounding area. He is a vegetarian who loves cooking, reading, and learning. Andrew is a graduate of the University of Western Ontario, and he is currently enrolled in the Northern Collaborative Baccalaureate Nursing Program offered by UNBC and CNC.

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Tales from the Man Cave: Every move counts

A treadmill acting as a clothes hanger is unplugged and unused.

The unplugged treadmill, gathering clothes, a blanket, and dust.

Our modern world is heavily weighted against movement and exercise. It’s so bad that terms like sitting disease are now a normal part of conversation.

My level of activity decreased significantly after I got my first car. Before that time, I either walked to where I was going or, at the very least, walked to the bus stop. Eventually, I began to cycle to work. Going into Glasgow and getting to the hospital (where I worked at the time) meant taking two or three separate buses. The distance cycled was around 15 miles, there and back. None of this was done out of a sense of maintaining my well-being, but rather out of necessity. The positive side effect was that I was very healthy, in spite of my addiction to tobacco, which has since been kicked.

Now, if I walk, it is a planned activity. I suspect that this is the case for most people. Winter weather tends to discourage me from walking – too cold! Unfortunately, I also find that when I plan to walk, it often falls off my agenda. I even have a treadmill that doesn’t get enough action. And before you ask: yes, I do know better.

The trouble seems to be that exercise is difficult to schedule into our busy lives, despite how vital it is to our health. Exercise does more than just help the body, it has also been shown to help fight depression and releases chemicals that make us feel good. Great for fighting the winter blues!

One tip that I find helpful: make activity part of what you’re already doing so that it works within your schedule. For instance, yard work and household chores can be done quickly to simulate exercise, parking the car a distance from your destination can help you log some extra steps, and getting together with a few friends for an indoor winter walk can help make activity more convenient.

The evidence shows that adults need 150 minutes of moderate activity per week, but don’t just play the numbers game as that can be discouraging. Instead, try to start moving slowly and then keep moving every day. If you are stuck in the office, or behind the wheel and don’t think you can do it, try standing up (or pulling over) and walking about for a few moments every hour. Before long, you’ll start feeling better and you’ll want to be moving more. Remember, every move counts.

What tips do you have sticking to an active schedule? How do you stay active around the office?

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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