Healthy Living in the North

Active living: Every day, your way!

Young girl on a bicycle.

Biking to school, work, or other activities can be a SMART goal and can help children and youth meet the recommended guidelines for physical activity.

From the moment you wake up in the morning until the time you go to sleep, you make many choices that affect your health each day. You may not think that today’s choices will have long-term impacts, but choosing healthier options – especially when it comes to having an active lifestyle in your youth – can set the stage for a longer, healthier life.

Active living is a way of life that encourages people to include physical activity into their daily routines. An active lifestyle includes everyday activities, like walking or biking to get to school or work. You don’t have to be in organized or competitive sports, or join a gym, or run a marathon to be active – any moderate-paced activity counts!

So how much activity do youth need?

The Canadian Physical Activity Guidelines for youth 12-17 years recommend at least 60 minutes of moderate-to vigorous-intensity physical activity daily. This should include:

  • Vigorous-intensity activities at least 3 days per week (cause you to sweat and be “out of breath”)
  • Activities that strengthen muscle and bone at least 3 days per week

You don’t have to get all 60 minutes at once.

Incorporating activity into your daily routines can be broken down into shorter periods throughout the day. Getting together with friends for a walk or any other type of activity not only adds a fun and social aspect but can also make time fly by. Going solo is always a choice too – putting on those headphones and heading outside for some fresh air can really get your body moving!

Man and two children building a snowman

Active living doesn’t have to involve organized or competitive sports! Build a snowman, try showshoeing, or just take a walk around your community.

Why is this important again?

The Active Healthy Kids Canada 2014 Report Card revealed that only 7% of kids aged 5-11 and 4% of kids aged 12-17 met the recommended guidelines for physical activity. Being active for at least 60 minutes daily can help children and youth:

  • Improve their health
  • Do better in school
  • Improve their fitness (endurance, flexibility, strength)
  • Have fun
  • Maintain a healthy body weight
  • Improve self-confidence
  • Feel happy
  • Learn new skills

So how do you get started?

One way to get going is to make a conscious effort to minimize the time you spend during the day being sedentary, which means doing very little physical movement.

Some examples of “being sedentary” include: sitting for long periods of time, watching TV, playing video games or being on the computer, and using motorized transportation. Trying something new can be exciting but also challenging, even intimidating for some people. Set SMART goals for yourself and ensure that you choose activities you like. You’ll have a better chance of sticking to the plan if you enjoy what you’re doing!

Table defining the SMART goal acronym and providing a sample active living goal.

SMART goals are: Specific, Measurable, Attainable, Realistic, and Time-bound. What are your SMART goals for 2015?

Where to get more information

The Physical Activity Line is a great, free resource for British Columbia residents wanting information on active living and provides helpful tips on goal setting.

Grab a friend, set a goal, and don’t give up – you can do this!

What are you waiting for?

Get out there and find an activity you want to try and have fun! Set your stage to be active for life!


This article was first published in A Healthier You, a joint publication of Northern Health and the Prince George Citizen.


Mandy Levesque

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.