Healthy Living in the North

The other 23.5 hours: Weaving movement into your life

Woman reading a book on the floor

For Anne, staying active as she ages is about looking at the “other 23.5 hours”, not just the recommended 30 minutes of physical activity. Little things – like sitting on the floor to encourage shifting into different positions – can make a big difference!

Did you exercise for a half-hour today?

Huge respect to you – this is so much more than many people achieve.

But for healthy aging, I’ve found it works to turn that tally on its head.

You may have exercised for a half-hour, but for the other 23.5, you probably took short walks on level ground (at the grocery store, shopping mall, house or office), sat, or lay down.

That is, if you’re an average North American. Those of you who are Amish (average daily steps: 18,000 for men, 14,000 for women) can stop reading now. Ditto any hunter-gatherers out there (average daily km: 6 to 16).

But for everyone else, why not think about it the other way?

Instead of counting the hours you exercise, count the hours you’re not active, then try and shrink that number.

As biomechanist Katy Bowman says in an article on Breaking Muscle,

When we’ve checked the exercise box, we perceive ourselves as active, but it’s our almost-all-day stillness that is the problem.

That doesn’t mean breaking a sweat every moment – it means lots of little “movement snacks” sprinkled throughout the day.

Here’s what it looks like for me, at age almost-55:

  • Watching TV or using my home computer while sitting (or lying, or kneeling) on the floor. I end up changing positions more often; plus, getting up and down improves my balance, strength, and flexibility. One study showed that how easily you can get up and down from the floor is a good predictor of how long you’ll live.
  • Standing up when I’m on the phone – it’s also a chance to stretch.
  • At the grocery store, carrying a basket instead of using a cart or one of those wheeled baskets. My upper body loves this! (Obviously not practical for giant grocery runs, though!)
  • You knew I was going to say this: parking farther away, and taking the stairs! I love my 7-minute walk to and from work twice a day – it’s a nice transition, and a chance to ponder the day. As for taking the stairs to my 6th-floor office, I do this about 60% of the time, but even that makes a difference to my leg strength – I really see a difference if I stop.
  • At work, taking a 2-minute break every half hour or so to walk, stretch, or stand up. Research shows that a 2-minute break every 20 minutes can almost completely counteract the negative effects of sitting.

Plus, continuing with this kind of low-level activity as part of my normal activities should be very do-able as I age.

To sum up, movement should not be a special event in your day that takes place only at a gym, the track, the pool, etc. You should absolutely do those more intense sessions of formal exercise, if you can, but low-level activity should also be woven throughout your day.

In the words of this article,

Ultimately, your body doesn’t know whether you’re on a treadmill or a trail, or if you’re lifting a barbell or a bag of groceries. All it knows is that it was made for the movement. And lots of it.

Anne Scott

About Anne Scott

Anne is a communications officer at Northern Health; she lives in Prince George with her husband Andrew Watkinson. Her current health goals are to do a pull-up and more than one consecutive “real” push-up. She also dreams of becoming a master’s level competitive sprinter and finding a publisher for her children’s book on colourblindness. Anne enjoys cycling, cross-country skiing, reading, writing, sugar-free chocolate, and napping -- sometimes all on the same day!


Heart Month: Get up, get healthy

Northern Health staff at a Canada Winter Games venue

Throughout the 2015 Canada Winter Games, Northern Health has been asking residents and visitors how they are getting their 150 minutes of physical activity each week. For Heart Month, Zack has some great tips for how to become more active, more regularly and why it’s important to get those 150 minutes!

After a hard day of work in the office or wherever your job may be, it can be difficult to have any ambition left to go out and exercise. I think that it’s fair to say that everyone knows that it’s important to include physical activity and exercise in your day, but knowing that and doing it are two very different things. However, February is Heart Month so it’s a good time to think about the health of your heart! Among the many benefits of physical activity, improving the health of your heart is one of the most important ones.

Not convinced? Some of the ways that physical activity can improve the health of your heart include:

  • Preventing high blood pressure
  • Improving cholesterol levels
  • Reducing stress
  • Improving sleep
  • Improving circulation (which is especially important for older adults)
  • Reducing the risk of heart disease, stroke and diabetes

For those of you who don’t regularly engage in physical activity, there is good news! Research has shown that the greatest improvements in cardiovascular health can be seen in those who change from sedentary to more active lifestyles. This means that it is never too late to get up and start moving, and that your heart will thank you for doing so!

Some people may find the thought of exercising or working out to be intimidating, but it doesn’t have to be that way! Studies have shown that many different forms of physical activity can improve your cardiovascular health; it’s about meeting yourself where you’re at and going forward from there. One study showed that exercise in the form of regular physical activity incorporated into everyday living was equally effective at improving cardiovascular health when compared to structured exercise regimens.

Speaking from my experience, I know that regular exercise can be an extremely difficult thing to do and that ambitious intentions can often lead to big disappointments. As a person who has tried very hard to exercise regularly for the past several years and has encountered both challenges and successes, here are my tips to help you become active more regularly and to become a healthier, happier version of yourself:

  • Don’t like it? Don’t do it! Many people I know think that jogging, running, or going on the treadmill or elliptical machine is the ultimate form of exercise for your heart. I disagree! Any activity that increases your heart rate and makes you breathe harder is a cardiovascular workout with the same benefits for your heart! If you’re like me and aren’t a fan of running or elliptical machines, some great forms of cardiovascular exercise that I would suggest are brisk walking, hiking, paddling, bike riding, swimming, snowshoeing, and weight lifting with weights that are light enough for you to do a high number of repetitions. Make sure that whatever you’re doing, you’re enjoying it!
  • Don’t use the scale to measure your success. Your weight is not the best way to measure your health. Healthy bodies exist in a diversity of shapes and sizes! Although physical activity can help you to achieve a healthy weight, there are many other, more important benefits of physical activity for your body.
  • Set realistic, SMART goals. Realize that a small amount of physical activity done regularly is much more beneficial to your health in the long run than short-lived fads of intense exercise.
  • Environmental changes. Once you have the desire to become more active, the next step should be to implement a few small environmental changes to help ensure that you get active by being more organized and making physical activity more convenient. Examples of this would be throwing your running shoes in the car so that you can go for a walk on lunch break, signing up for a gym that is close to your home or on the way from your home to work, or packing your bag with whatever you will need for your activity the next day and putting it right by the door.
  • Find an exercise buddy. Exercising with a friend can not only make your activity more social and enjoyable, but they can often help you get out and be active on those days when you’re not feeling motivated to do so (and you’ll have the same impact on them!). I have often found that when my workout buddy drags me out for exercise on those days when I’m experiencing low energy and low motivation, I come home feeling much better than I ever did before exercising.

Visit the Canadian Society for Exercise Physiology for information on Canada’s Physical Activity Guidelines or visit the Heart & Stroke Foundation for more information about Heart Month and cardiovascular health.

Zachary Kohlen

About Zachary Kohlen

Zachary Kohlen is a fourth year nursing student at UNBC in Prince George. He is currently completing a practicum for Community Health & Nursing with the Population Health team. Prince George is home to Zack, as he has lived here for the past 14 years. Other than homework and studying, he enjoys snowboarding, swimming, golfing, weight training, hiking and camping. Zack has had the opportunity to take part in a number of health promotion activities with the Northern Health team for the 2015 Canada Winter Games.


An autumn walk

dog; autumn; walk

Nature’s show to entertain us on our walks.

October is my favourite month of the year – hands down. It may have something to do with it being my birthday month, but I think it’s more about the fall colours, sweaters and boots coming out of the closet, and the furnace having kicked in. It gives me a really cozy feeling inside and I just love it!

I recently got a dog (“Abby”) and this has made me really appreciate October even more – something I didn’t think was really possible!

As a responsibility to Abby, I make an effort to walk her twice a day. Yes, it is hard to keep this commitment to her, but I prioritize it and they may not always be the best walks, but she is strapped to a leash twice each day and taken off the property. As we are losing daylight, this is becoming harder, too, but we persevere. Some days, we are able to find or make time for a good long walk and a way to take it onto the local trails. It’s more exciting for both of us when we can make this happen.

autumn; landscape

Event he best high-definition TV can’t fully capture the feeling of autumn!

Initially, the walks were about keeping her happy, entertained, and exercised. The surprising by-product is that I am happier and exercised, too. The only thing that is suffering is my PVR because I don’t have as much time to watch TV in the evenings any more (oh, darn!). If I’m on dog-walking duty, not a day goes by that I don’t get at least 10,000 steps in. Moreover, I’m getting the chance to really appreciate the full beauty of fall.

I am not suggesting that everyone needs a dog to be more active because owning any pet is a huge responsibility. But, what about grabbing a non-furry friend for a walk? Nature is giving us a spectacular show at this time of the year. Even the best high-definition TV can’t capture the full show. And, while looking at the amazing colours around us, you may not notice that your feet are hitting the pavement a little more than usual.

What is your favourite thing about fall?

Chelan Zirul

About Chelan Zirul

Chelan Zirul is the Regional Manager for Health Promotions and Community Engagement 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 takes advantage of the access to outdoor living. She enjoys hunting and exploring the backcountry with her dog and husband and enjoys finding ways to use local foods.


International Walk to School Week (iWalk): put on those backpacks and walk!

A boy and girl walk to school, back packs on.

Mandy’s kids celebrating iWalk week as they head to school.

“Hurry up or you’re going to miss the bus!” Unfortunately, this phrase has been common in my household, every morning, since moving to Prince George last year. Despite my attempts to get my children ready for the day and despite the fact that it’s only four minutes from our house to the bus stop, they always dawdle and end up running out the door at the last minute! We came from a small city where there were no local school buses and most children walked to school every day. While I love the decision we made to move to beautiful B.C., I love my children more, and crossing busy Highway 97 would never, ever be an option for them! The fact that they do not have the daily option to walk to school leaves me, as a mother and an advocate for physical activity, putting thought into juggling of my own schedule to see how I can make time for them to walk with their friends on a regular basis.

October 6-10, 2014 is International Walk to School Week (iWalk) and during it, I will be making a conscious effort to have my kids off the bus and walking to school. This initiative is an annual global event by the Active and Safe Routes to School Program. It’s a mass celebration of active transport, promoting daily physical activity among kids, enhanced healthy environments and an overall sense of community.

Why should this matter to you? Did you know:

  • Two out of three Canadian kids are not getting enough exercise each day.
  • Active school transport (walking or wheeling) can increase a student’s ability to concentrate.

We ensure that our children are nourished to fuel their bodies, starting the day with a healthy breakfast and packing healthy lunches to sustain them during the day, but sometimes we forget the importance of their daily physical activity. Children need 60 minutes of moderate to vigorous physical activity each day. Getting kids walking or wheeling to school whenever possible would definitely contribute to meeting these recommended daily guidelines.

So, as my family has no plans to move from our current house to be closer to school anytime in the near future, the bus will be the usual daily mode of transportation for my children while they attend elementary school. However, this week I am going to celebrate iWalk with my children and drive them to school each day – parking a few blocks from the school and walking with them and their friends to the school grounds. On top of watching them walk with their friends, I’m also looking forward to getting some activity into my day as well!  Every move counts!

What is your family planning for iWalk?

For more info on iWalk check out:

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.


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.


Bringing physical activity into the work day

Michael's running injury

Michael with his running injury, but still sporting a big smile.

This spring and summer, a small group of us started to run the Terrace Mountain trail during the lunch break. This is not for the faint-hearted and according to my wife, is not something a sensible person (of my age) would do!

Starting from the car park at the rear of the Skeena Health Unit, the first kilometer consists of steep, muddy inclines. After that, we follow part of the route used in the annual ‘King of the Mountain’ race. The feeling of achievement, accomplishment and overall sense of well-being is difficult to describe. Neither a treadmill nor pavement can compete with the natural beauty of a BC mountain trail.

During the 50 minutes from leaving my desk, my gadgets show we cover almost 6 km and burn through 770 calories. While this helps support my fitness goals, this is only part of the story.

Previously, my lunch would be eaten at my desk. Often, by the time the work day ended, I would feel physically and mentally exhausted. When I take to the trails, things could not be more different. I feel invigorated and alive. This ‘boost’ keeps my energy levels high through the rest of the day and into the evening.

Now for the bad news! At various times over recent months, each member of the group sustained injuries, aches and strains, directly or indirectly related to our lunchtime activities. I had a close call, when I tripped on a tree root and hit the ground face-first. I was lucky to escape with only a black eye and a few cuts and bruises. While I am still enjoying the challenge, I have started to look for alternatives.

I was excited to learn that I could get the same psychological boost with far lower risk for injury. Researchers from the University of Essex, England, suggest that five minutes of outdoor physical activity improves mood and self-esteem. Walking, running, or anything that gets you moving, will produce the desired results.

Even better, a five minute session produced a greater boost to self-esteem and mood than a workout lasting 10–60 minutes. As we head into the Fall and running outdoors becomes challenging, I plan to make this a part of my daily routine. Even on the busiest day, I can find five minutes to exercise outside.

What exercise will you do outdoors for five minutes to boost mood, self-esteem and resilience?

Michael Melia

About Michael Melia

Michael Melia is the director for northwest mental health and addiction services. He is a registered psychiatric nurse and has a bachelor’s of science in nursing and has recently completed a master’s in business administration. Michael is serving as an elected board member for the College of Registered Psychiatric Nurses. When not working, he enjoys spending time with family, keeping fit and exploring rural B.C.


Modeling healthy behaviours

Rai with her son and dog.

Rai with her son and dog. How do you model healthy behaviours?

Okay Rai, put down the delicious cake with chocolate marshmallow butter-cream and walk away. Seriously, keeping walking girl, keep walking. A little further, a little faster. Hey, this could turn into a cardio workout! What is it about chocolate cake that turns me into the equivalent of the cookie monster? I have always had a sweet tooth and it seems once I start eating, I struggle to stop. After I had my son two and half years ago, I strived to be a healthy role model for him. How can I tell him “no” to the cookies when I’m in the kitchen secretly trough-ing half a pack? So I decided enough was enough.  I’ll be honest: I can’t totally write chocolate out of my life. So let’s talk about implementing a little harm reduction, right? Now it’s about moderation and allowable only if I’ve exercised. So far it seems to be working, mostly…

As part of being a role model, I felt it was important to instill the value of exercise. But how do you exercise with a small child, and a dog? I see these elegant moms dressed in Lululemon, running effortlessly with their calm toddlers who sit in jogging strollers and their well-trained dogs trotting alongside. I tried this, once. We made it three houses down before my kid tried to throw himself out of the stroller and my dog? Well, he was so scared of the stroller he tried to drag us into a ditch. And once my kid started screaming, my dog did his usual howling chorus. Elegant huh?

So, what works for me? I work full-time, I have a toddler. I needed to look at what worked for my life style. I realized I had a great space in my basement and the previous homeowner kindly left a rather nice treadmill behind when they moved out. I complemented this with a spinning bike. I added an art easel and toys for my kid to keep himself occupied and I now have a safe space to work out. We make it a special time for my son to come down in the basement each evening after supper and we spend an hour or so down there while I exercise and he plays with his toys. My workouts are usually complemented with a 35lb+ toddler sitting on me – I think of him as a rather cute dumbbell. I don’t know if you ever tried cycling with a kid on your knee, but it really works those thigh muscles. To mix things up and keep me interested I alternate with one day running the treadmill the other on the spinning bike. I also found YouTube has a great variety of workouts to suit my needs. I am not the most coordinated of people; trust me I am no dancer. When I watch an exercise DVD, I usually go the wrong way and spend most of my time trying to figure out what my arms are supposed to be doing, but after searching I found a video that is an idiot’s guide to exercising and with numerous choices, you can tailor your workout.

I started by making small changes and looking at what would work for me. By making sure it’s a good fit it allows me to keep motivated. I can still make improvements and educating my son at this young age about healthy choices is a great way to start him on the road for healthy choices for life.

How do you model healthy behaviours?

“Everywhere is walking distance if you have the time.” -Steven Wright

Rai Read

About Rai Read

Rai has worked for Northern Health for nearly 18 months, starting out as the CRU (community response unit) clinician in Terrace before stepping into the interim team leader position. She came to Terrace after working in as a geriatric nurse in Edmonton, AB and prior to that, working as a psychiatric nurse in Cardiff, Wales. She is passionate about promoting healthy living and nutrition, and thinks it’s key to understand how hard it is to fit everything in to a busy life. Rai is a strong believer is making lots of small positive changes and keeping a good sense of humor.


Getting active is easy, even if golf isn’t

Brandon golfing

Brandon hit the links for a round of golf and completed two hours of activity without even noticing.

Getting healthy and active can be tough sometimes, but when you’re doing something you love and enjoy, it certainly makes it a lot easier. Keeping the healthy living guidelines (NH’s position papers) in mind around the long-term effects of physical inactivity and sedentary behavior on your health, I have decided to increase my activity during the September Healthy Living Challenge. My first step was to hit the links for a round of golf.

Now full disclosure: I am a terrible golfer. I probably spend more time on unplanned nature walks looking for lost balls then I do “chipping in” the ball for par. But after enjoying playing the front nine I realized that I had just completed two hours of activity without even noticing.

Northern Health’s position on physical inactivity and sedentary behavior says:

“To achieve health benefits, adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.”

At first, 150 minutes can seem like a lot, even impossible, to fit into a busy life, but it’s really only 30 minutes, five times a week, or 21 minutes and 43 seconds daily! And I think if we find things that we enjoy doing, the exercise and healthy benefits will come naturally. We can have fun getting fit and have huge impacts on our health in the process. Need more proof? Check out this video: what is the single best thing we can do for our health?

That doesn’t necessarily mean playing golf; for others that might mean going for walks, riding a bicycle, or exploring the natural beauty that northern B.C. has to offer. Physical activity doesn’t need to hard or even expensive – it’s about doing what you love, even if you’re not the best at it. So get up, get moving and try different things. Enjoy moving toward better health!

To learn more about guidelines for living a healthy life, I encourage everyone to visit our site.

Brandon Grant

About Brandon Grant

As the NH men’s health coordinator, Brandon Grant travels across the Northern Health region speaking with community members about the health issues men face and what we can do to improve men’s health. He has worked with a variety of community-based organizations, including the Nawican Friendship Centre and the Northern Family Health Society, and holds two master’s degrees, one in social work and one in public administration. To stay active, Brandon enjoys playing golf and tennis, and whenever possible, visits tropical destinations to go snorkeling. (Brandon no longer works with Northern Health, we wish him all the best.)


Choosing the choice of health

Theresa Healy running

Theresa Healy, loving running her first 5km race.

In less than a year of starting to exercise regularly and adding healthier choices to her diet, Theresa Healy, Northern Health’s regional manager for healthy community development, says she feels physically and mentally stronger – the best she has felt in her whole life. Last summer, Theresa was diagnosed with a number of chronic diseases including diabetes, high blood pressure and high cholesterol. After receiving the news, and struggling to come to terms with such a startling shift in her identity, she decided it was time to take action. I had the privilege to talk to her about her initial struggle and personal health breakthrough.

The first move that Theresa made was to monitor her diet. She didn’t completely cut out some temptations, such as chocolate, but she was committed to moderation.

“If I cut it out completely, it would be impossible for me to stick with it but, telling myself I could have some, helps me say no, at least most of the time,” says Theresa.

The second change was to become more active. She started with taking her two little dogs for extra walks, and after awhile, decided she would up the ante and try running.

“I never thought running would appeal to me. It seemed the epitome of boredom. But I decided I would try. Surprise – I loved it!”

To start off, Theresa set a target of five kilometers as the distance she would like to run. At first, she became exhausted after trying to run for even one minute straight and would have to take a breather. That’s where technology kicked in. Theresa found a free app for her smart phone called “Couch to Five K,” which sets bench marks for a person getting back into running or trying it for the first time. It started off with a two minute run, five minute walk cycle, and eventually progressed to the point where Theresa can now complete a warm-up walk of five minutes, run steadily and easily for 30 minutes, and cool down with a walk for five minutes.

After she was able to successfully run for 30 minutes straight, Theresa needed a new challenge. To keep pushing herself, she decided to enter her first 5km race. She finished the race in just over 37 minutes, something Theresa is very proud of. Now she looks to not only improve her time on the 5km race, but also improve her stamina as she prepares for a half marathon that she will run next year.

Theresa’s drive and determination to meet and exceed her goals is inspiring. She also now attends a gym to lift weights and work out in various other ways to stay fit.

“I got six free sessions with a trainer who didn’t want me running every day,” she says. “I was pretty peeved at first. I had just found something I liked and I was being told not to do it. Of course now I enjoy the gym as much as the running. I don’t have a six pack yet, more like a three and a half pack, but feeling fit is an amazing sensation. I don’t think I have been this fit since I played field hockey for my school – at 14 years old!”

After talking to Theresa and hearing her story, I think the key points to take from her experience are to set an achievable goal, to make a plan on how you will get there (like finding an app or program that guides you through the process or a friend that will push you along), and to put in the work. If you don’t put in the work, you won’t get the results.

Working in the health care industry herself, Theresa believes in promoting healthy choices to others. “We have to do it too. In order to talk the talk, we have to walk the walk,” she says in regards to healthy eating and active living.

I can tell you, Theresa is definitely living up to what she is promoting!

Jonathon Dyck

About Jonathon Dyck

Jonathon is a communications officer at Northern Health. Originally from Airdrie, Alberta, Jonathon has a broadcasting diploma from Mount Royal College in Calgary, Alberta, and a BA with a major in communications from Simon Fraser University in Burnaby, B.C. Jonathon enjoys golf, hockey, curling, hiking, biking, and canoeing. He is also an avid sports fan and attends as many sporting events as humanly possible, including hockey, soccer, baseball, football, rugby, basketball, and lacrosse. (Jonathon no longer works with Northern Health, we wish him all the best.)