Healthy Living in the North

Sedentary Behaviours – They’re not all created equal!

The sun sets over water in the distance. The sky is blue and gold punctuated by clouds. In the foreground, a silhouette watches the beautiful scene.

Some sedentary behaviours are good for your well-being, like taking in a soothing sunset.

The new smoking.” Sedentary time (time spent in a sitting or lying position while expending very little energy) has come under fire for its negative health effects lately. While there are certainly significant health risks associated with time spent being sedentary, calling it “the new smoking” is a bit of a scare tactic – smoking is still riskier.

At this point, you might be starting to doubt my intentions. After all, my job is to promote increased physical activity and decreased sedentary behaviour in the name of better health. Fear not! I’ll get there yet.

The World Health Organization (WHO) recently released guidelines on physical activity, sedentary behaviour and sleep for children under five years of age:

This is really exciting because the WHO took the evidence used in the development of the Canadian 24-Hour Movement Guidelines for the Early Years (0-4), reviewed more evidence, and reinforced these main messages:

  • Kids need to get a good amount and variety of physical activity each day.
    • For those under one year, being active several times a day including floor-based play and tummy time.
    • For kids between one to two years of age, at least three hours at any intensity throughout the day.
    • For kids between three to four years of age, at least three hours, including at least one hour of higher intensity activity throughout the day.
  • Kids need to get enough – and good quality – sleep!
    • For those under one year, the recommendation is 12-17 hours including naps.
    • For ages one to two, 11-14 hours.
    • For ages three to four, 10-13 hours.
  • Kids need to spend less (or limited) time being restrained and sitting in front of screens.
    • Translation? Not being stuck in a stroller or car seat for more than one hour at a time. Screen time isn’t recommended for children under two years, and it’s recommended to limit sedentary screen time to no more than one hour for kids aged between two and four.

Here’s what I really appreciate about this last part, and what I think actually applies to all ages: the recommendation is to replace restrained and sedentary screen time with more physical activity, while still ensuring a good quality sleep. However, it doesn’t tell us to avoid all sedentary time completely. In fact, this concept recognizes that there are a number of sedentary activities (particularly in the early, developmental years, but also for all ages) that are very valuable from a holistic wellness perspective.

For children, these higher quality sedentary activities include quiet play, reading, creative storytelling and interacting with caregivers, etc. For adults, things like reading a book, creating something, making music, or working on a puzzle can contribute to our overall wellness by expanding our minds and focusing on something positive.

So, what I’m saying is this: yes, for the sake of our health, we need to sit less and move more. However, not all sedentary behaviours are terrible or need to be eliminated completely. Generally, the sedentary behaviours that we, as a society, need to get a handle on are the ones involving staring at screens and numbing our brains. This is not to say that we should never watch TV or movies, or scroll through social media; we just need to be mindful of it, and try to swap out some of these activities in favour of moving our bodies more. We need to recognize the difference between those sedentary activities that leave you feeling sluggish and dull versus those that leave you inspired and peaceful. Do less of what dulls you, and more of what inspires you, for a balanced, healthy life!

Gloria Fox

About Gloria Fox

Gloria Fox is the Regional Physical Activity Lead for Northern Health’s Population Health team. She is a graduate of the University of Alberta’s faculty of PE & Recreation, and until beginning this role has spent most of her career working as a Recreation Therapist with NH. She has a passion for helping others pursue an optimal leisure lifestyle and quality of life at all stages of their lives. In order to maintain her own health (and sanity), Gloria enjoys many outdoor activities, including hiking, camping, canoeing, and cycling, to name a few. She is a self-proclaimed foodie and her life’s ambition is to see as much of the world as possible.

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Wellness at Work: Tips from your Recreation Therapist

jaymee webster on a bridge in the woods with her dog.In the world of recreation therapy, we often think of wellness as not the absence of disease, but rather on a spectrum. As such, there are many factors – physical, social and psychological – that have an impact on someone’s ability to reach optimal wellness. Optimal wellness is personal and it changes throughout the lifespan; it looks different for everyone.

As a recreation therapist in the rehabilitation setting, I work with those whose well-being or independence has been compromised due to multiple health or social problems. I provide leisure education opportunities for individuals to learn the benefits of leisure involvement, how it can have an impact on well-being, and what opportunities are available to them in their home community.

My work has an obvious link to wellness and I am passionate about leisure and recreation. In my spare time, I love exploring the many trails in the Prince George area with my dog, Juno. However, focusing on your well-being doesn’t have to stop when you get to work. We spend a lot of time at our work place.

Here are some things that I try to make a priority for keeping well at work:

  1. Pack a lunch and eat it too.
    Bringing food from home tends to be the healthier and the most cost-effective option. And don’t forget to eat it! The only way to give yourself the energy to perform your job effectively is to actually eat the food.
  2. Take the stairs.
    Take any opportunity to get yourself moving during the day.
  3. Get a good night’s sleep.
    I know this one’s easier said than done, but try to make it a priority. When Netflix asks if you want to continue watching… click “No.” It will set you up for a much better work day. Your body will thank you!
  4. Make a list.
    Managing your time and prioritizing tasks helps reduce workload stress. Take a deep breath while you’re at it!
  5. Have a laugh.
    Professional boundaries are important, but so is being yourself. Get to know those around you. If you’re in a helping profession, get to know the individuals you’re working with. Sharing an inside joke does wonderful things for the therapeutic relationship! Smiling and laughing can be contagious but that’s okay, it’s good for you!
  6. Balance.
    Leisure is defined as time free from obligation, an activity that is freely chosen and as a state of mind. Engaging in meaningful recreation and leisure activities in your personal life has the ability to improve overall well-being, which will spill over into your work life as well.

Wellness is a dynamic process that encompasses body, mind, and spirit. I challenge all of you to set an achievable wellness at work goal this spring, because a healthier you leads to a healthier work environment!

You can also view this article in Northern Health Spring 2018 edition of the Healthier You Magazine, Wellness by Professionals.

About Jaymee Webster

Jaymee Webster is a Activity Worker Recreational Therapist at Northern Health.

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The Grizzly Truth: Setting a Healthy Sleep Routine

Falling asleep with Netflix isn't a good idea.Happy summer everyone! First, I would like to thank Trent for doing some citation checks last month when I questioned who coined the quote I used as a leading statement in my last blog post. We may make you an honorary member of the Grizzly Truth Internet Sleuthing Department. ;)

I hope you are enjoying the added daylight hours and getting the most out of this time of year, whether that’s fishing, camping, hiking, or any important seasonal rituals you may have. See what I did there?

One drawback to the extra daytime hours is that it may interfere with our sleeping patterns. Sleep is something many of us have occasional difficultly with and research indicates this can impact our overall wellness. Studies have identified that difficulty with sleep is a common issue for people with mental health concerns, but recently it has been questioned whether the difficulty with sleep was one of the contributing factors for an illness or if the sleep problems emerged as part of the illness. Regardless, there is consensus that practicing sleep hygiene is beneficial to our health.

Now, this is something I have set some personal goals around because when you start to look into the tips and practices that are encouraged for healthy sleep habits, I recognize that I have some improvement to do. Areas that pose challenges for me are: having a soothing pre-sleep routine, avoiding night-time clock watching, and being conscientious of nighttime eating and snacking. I can think of a number of nights where I thought I would try to catch up on Game of Thrones right before bed and then found myself lying awake and cursing George R.R Martin and his fondness for killing off beloved characters. Having my phone and iPad close by while I am sleeping also creates issues as I hear my e-mail notification noise and inevitably make the mistake of “quickly checking my e-mail” before calling it a night.

In my research into this, I found a great article offering 12 tips for improving quality of sleep, from the Division of Sleep Medicine at Harvard Medical School. Furthermore, there are some really great resources you can access for free on YouTube around progressive relaxation and guided imagery that help you relax and can become part of a pre-sleep routine (see some resources below). Other tips, like avoiding stimulants such as nicotine in cigarettes or coffee before bed, can cause more of a challenge for those of us with habits, but might give you some food for thought if you are thinking about making other lifestyle changes.

Do you have a pre-sleep routine, or do you have any practices around sleep hygiene that you’ve found particularly helpful? Please share in the comments below, and I hope that by next month we’ll all be feeling well rested and relaxed so we can enjoy our brief but beautiful northern summer!

More resources:

Nick Rempel

About Nick Rempel

Nick Rempel is the clinical educator for Mental Health and Addictions, northwest B.C. Nick has lived in northern B.C. his entire life and received his education from the University of Northern BC with a degree in nursing. He enjoys playing music, going to the gym, and watching movies in his spare time.

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