Healthy Living in the North

Adulting 101: Walking safely in winter

Haylee waiting to cross a street with a reflective item on her bag.

Sometimes it’s good to get a refresher on how to “adult” and do the basics – such as walking safely! For those of you not familiar with the term adulting, the Oxford dictionary says it’s “the practice of behaving in a way characteristic of a responsible adult, especially the accomplishment of mundane but necessary tasks.”

For most of us, walking is a necessary task – but what does that mean in the winter time? Along with snowflakes and shoveling, it means darker days and less visibility when out walking or driving. Did you know that nearly half (43%) of all crashes with pedestrians happen in the fall and winter as conditions get worse?

As someone who walks to work, this fact really struck a chord with me. Was I doing everything I could to make sure I was walking safely to and from work? I was able to get some road safety advice from ICBC that I want to share with you. Here are their five tips for walking safer in winter.

Five tips for walking safely in winter:

  1. Be careful at intersections – watch for drivers turning left or right through the crosswalk. I always check before I cross. Drivers may be focused on oncoming traffic and not see you. I’ve had close calls as both a pedestrian and a driver so be safe and check before you cross!
  2. Don’t jaywalk – I know it’s tempting but always use crosswalks and follow the pedestrian signs and traffic signals. It’s better to be safe than sorry.
  3. Make eye contact with drivers, as it’s hard to see pedestrians when visibility is poor in fall and winter. I go by this rule when crossing the street: if I can’t see the driver’s eyeballs, I don’t cross! Never assume that a driver has seen you.
  4. Remove your headphones and take a break from your phone while crossing the road. One thing I love about walking to work is that it gives me time to listen to a podcast or some good tunes. That said, it’s important to be aware of what’s going on around you, especially when crossing the street! Unplug and pay attention when you cross!
  5. Be as reflective as possible to make it easier for drivers to see you in wet weather, at dusk, and at night. On dark walks home, I wear blinking lights (I attach bike lights to my satchel!) and wear reflective accessories so drivers can see me.

What do you do to make sure you’re “adulting” well and walking safely in dark conditions? Leave your tips in the comments below! Stay safe and happy walking!

Haylee Seiter

About Haylee Seiter

Haylee is a communications advisor for Public and Population Health. She grew up in Prince George and is proud to call Northern BC home. During university she found her passion for health promotions by volunteering with the Canadian Cancer Society and became interested in marketing through the UNBC JDC West team. When she's not dreaming up communications strategies, she can be found cycling with the Wheelin Warriors or spending time with family and friends. (NH Blog Admin)


Walk With Your Doc

When was the last time you went for a walk? Were you aware that there are some real health benefits that come with a pleasant evening stroll?

Since 2010, Walk with Your Doc has been promoting the health benefits of walking to British Columbians through walking events for their patients and communities. To date, 278 walks have been organized with hundreds of doctors and thousands of patients taking part across B.C. This year, events are planned across northern communities from May 6-14, 2017. You can find out when it might be happening in your community and register at Walk with Your Doc.

Outdoor trail

Northern B.C. is full of trails that are great for quick walks! In Terrace, Reg likes the Howe Creek Trail.

While many Canadians may consider themselves active, when you look at the Canadian population as a whole, a different picture emerges. According to the Chief Public Health Officer of Canada, just over 2 in 10 adults and 1 in 10 children and youth met the Canadian Physical Activity Guidelines in 2013. While being physically active is important to your health, it can seem like a bit of challenge if you haven’t been active in a while. But it doesn’t have to be – it can be as simple as going for a walk.

Walking is a great way to increase your level of physical activity. Getting out for a daily stroll can have benefits that have a positive effect on not only your physical health, but your mental well-being as well.

  • Walking is a great way to improve your cardiovascular health and muscular endurance.
  • Walking is low impact and easy on the joints.
  • Walking increases bone density and can have a positive effect on conditions such as osteoarthritis.
  • Walking lowers your blood pressure and reduces the risk of coronary heart disease.
  • Walking can help you maintain a healthy weight.
  • Walking can help improve your mood and handle stress.


Heading out for a walk in Terrace? You never know who you’re going to run into on the Howe Creek trail!

Another great thing about walking is that it doesn’t require special athletic skills or expensive equipment. It can be casual or it can be more of a challenge if you increase your pace or include some hills in your route. It’s an activity that can be done year round, indoors or outdoors.

Where I live in Terrace, there are lots of great places to walk. When I want to get out for a quick stroll, one of my favorite places to go is the Howe Creek trail. If I’m in the mood for a bit more of a challenge, the trails on Terrace Mountain lead to some spectacular views of the city while getting my heart pumping!

Here are a few things to keep in mind before you start walking:

  • If you’ve been inactive, remember to start slow. Just do what you can and try to do a little more the next day. It’s also a good idea to check with your doctor if you have any concerns or health conditions before increasing your level of physical activity.
  • Make sure you have a good pair of shoes for walking. You’ll be far more comfortable and likely to keep it up if your feet aren’t hurting at the end of a walk.
  • Find ways to motivate yourself. Walk with a friend or find routes that you enjoy walking. Get a pedometer and challenge your family and friends to “out-step” you. I’ll be at the Walk With Your Doc event in Terrace on Saturday, May 6. If you want a walking companion for a chat and some socializing, I’d love to see you there!
  • Set some goals to strive towards and reward yourself when you reach them.
  • Look for opportunities to walk. Park further away from the store entrance or go for a quick walk on your lunch break.

Speaking of opportunities, take the opportunity during the first week of May to walk with your doctor. Who knows, maybe it can be the first step towards a healthier life.

Reg Wulff

About Reg Wulff

Reg is a licensing officer with Northern Health and has his BA in Health Science. Previously, he worked as a Recreation Therapist with Mental Health and Addictions Services in Terrace as well as a Regional Tobacco Reduction Coordinator. Originally from Revelstoke, Reg enjoys the outdoor activities that Terrace offers, like mountain biking and fishing. Reg also likes playing hockey, working out, and creative writing. He is married and has two sons and believes strongly in a work/life balance as family time is important to him.


Cars and bikes and joggers, oh my!

Dog sitting on road

Our long summer evenings provide a great chance for all of us (including our four-legged friends!) to get outside! Walkers, joggers, cyclists, drivers, and others are all road users and we all have a responsibility to keep our roadways safe!

Summer is in full swing and I am headed outside every chance I get. With our long summer days, I spend a little longer out walking the dog in the evenings and my kids are constantly asking if we can get out and ride our bikes in the neighborhood or, better yet, on the local trails.

I admit, when I am driving home from work, I sometimes do not give much thought to road safety. Yes, I pay attention to the road, drive the speed limit, and slow down for playground zones, but otherwise I am just enjoying the warm sunshine filtering through my sunroof as I drive along, feeling safe and enclosed in my car.

When I’m walking the dog with a couple of children who are blissfully unaware of potential hazards, though, I find myself acutely aware of road safety. I keep an ear open for an approaching car and am checking each driveway to ensure there is no one about to back out. People who walk, jog, and ride their bikes are road users. Vulnerable road users. Even people who ride motorcycles are considered vulnerable because they do not have an enclosed vehicle for protection. In Northern Health, people who ride motorcycles and those who choose to walk are at the most risk for hospitalization or even death in the event of a crash with a vehicle.

I learned several interesting facts in the Provincial Medical Health Officer’s report: Where the Rubber Meets the Road.

Did you know?

  • A person walking has a 90% chance of surviving a crash with a car if the car is driving 30 km/hr.
  • A person walking has a 20% chance of surviving a crash with a car if the car is driving 50 km/hr.
  • Children who are struck by a car were most often not playing in the street and were usually struck mid-block.
  • Older adults walking our roadways are the most vulnerable and have the highest rates of injury of all age groups.

Walking, cycling, and jogging along our northern roads is part of the reason we all love to live in the North. We love to get outside and enjoy the long summer days with our friends (and good old dogs!). All of us in our many roles as road users have a responsibility to keep our roadways safe.

Keep in mind:

  • Older adults may need a little more time than the crosswalk light provides.
  • Playground speed limits save lives. Slow to 30 km/hr or slower between dawn and dusk.
  • Families may be out walking so take the time to double check before backing down the driveway.

Together we can all have a fun and safe summer in the great outdoors!

More information

Natasha Thorne

About Natasha Thorne

After many years in southern B.C., Natasha was drawn back to her hometown of Prince George in 2006 by the lure of extended family, sub-boreal forests, and raising her babes exploring the backwoods of her own childhood. Whether nose in a book or in real life, Natasha is an aspiring world traveller planning overseas vacations so she and her husband can give their two children a wider perspective of living in today's global community. As the full time Regional Nursing Lead for Injury Prevention for Northern Health, Natasha is committed to the north and is passionate about supporting the health and well-being of northerners.


Tales from the Man Cave: Don’t resolve – just stay active!

Winter landscape

For Jim, his camera is “a fine companion that ensures that I will park my vehicle and get active by walking through the snow to take photographs of the scenes I’ve spotted.” How can you stay active in the winter?

As I look out my window at a cold, bleak day, all the revelry of the holiday season is fast dissipating, and I am now faced with a dreadful reality. Tradition dictates that I must somehow “resolve” to change in the new year. And so, off I go “resolving” to do many great deeds of magnificent valor!

It seems almost inevitable that these things, grand as they may be, are stopped in their tracks by mid-February by the lack of forethought or plan. This is why I’ve written about SMART and SMARTER goals instead of resolutions before! They work!

Don’t resolve, just stay active!

According to Canada’s Physical Activity Guide to Healthy Living, activity plays an important role in quality of life and feeling of well-being that Canadians experience. It is also noted that active people live longer, more productive lives and are more likely to avoid illness and injury.

In the north, we are blessed by beautiful surroundings.

Getting out and enjoying the northern weather in winter is of course something that is wonderful. Just think of skating on a frozen lake on a sunny day, skiing or snowboarding on our amazing hills, or snowshoeing through the forest. And being active doesn’t have to mean snow sports, of course. Snow shovel, anyone?

With all of these activities, there should be a thought towards the issue of safety. Think proper footwear and clothing and a knowledge of the hazards of our beautiful northern winters, like the dangers of the cold and slipping on ice. Once prepared, then enjoy and have your spirits lifted!

Winter landscape in daytime

Heading out to take photos? Be sure to check the conditions and let someone know where you’re going!

For me, a camera is a fine companion that ensures that I will park my vehicle and get active by walking through the snow to take photographs of the scenes I’ve spotted. If you are doing this, I would suggest from experience letting someone know where you are going. Better still, take someone along for the ride! Remember to check out the weather conditions before setting out so that you can dress accordingly.

Not everyone can do the outdoors thing, but for those who can, there is often the bonus of fresh crisp air and the heat of the sun, even on the coldest days. Not to mention the birds, elk, moose and breathtaking scenery! For those with conditions like asthma who can’t tolerate the cold air, there is sometimes the opportunity to go to an indoor mall or other facility and either walk in a group or individually. Organized walks indoors also bring the benefits of being around other people so the activity is enhancing both physical and mental well-being. Look for these facilities in your local community and join a group. It will help with motivation!

Winter can be a trying time for all of us but with a little preparation and some forethought (think SMART goal-setting!) we can fill our winter months with activity and be healthier individuals and communities by spring!

So don’t focus on things like weight or resolutions. Rather, set a SMART goal, start moving and keep moving. It’ll do you good!

Stay well. Only 3 months left. Well, OK … 4, maybe 5?

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.


Tales from the Man Cave: Staying healthy is a walk in the park

Walking path beside a river.

Take advantage of the beauty around us to do the healthy thing.

Studies show that being born eventually leads to death 100% of the time in men. OK, I jest, but we men do die sooner than women on average, which is something to think on. So this post is not about the avoidance of death but rather the making of life as good as it gets until that time comes. Everything after that is in the realm of philosophy or theology!

For me, avoiding the consequences of sedentary behaviour are crucial, as studies show that being sedentary is really quite bad for your health. I have also determined that I am so important that it is imperative that I stay alive … you probably feel the same way about yourself! But our world conspires through various means to ensure that we remain sedentary, even if we work hard (generally speaking).

So what is sedentary behaviour?

  • Sitting for long periods, with little movement.
  • Watching TV, working at a computer, playing video games, or even driving.

These days, many people know about health and are striving to keep some level of fitness. When we look around us, gyms are pretty busy and many of us are outside running, jogging, and walking.

So why are so many people “unhealthy”?

It turns out that even if you are an active person (meaning you meet the guideline for adults of 150 minutes per week of physical activity), being sedentary for more than 6 hours a day may actually negate those health benefits.

We can certainly identify many of the culprits:

  • Long commutes to work (read: sitting down in car with higher blood pressure).
  • Sitting at a desk all day for work.
  • The loss of the local store so that most stores are far from the family home (read: sitting down in car with … yeah, you get it!)
  • Stress can also lead us to withdraw, which can mean sitting at home watching TV or being on the computer or our phones either with social media or Netflix, just trying to pass the time and take a little heat off ourselves.

But what if all that sitting down and screen time was actually a major cause or a contributor to stress? It’s a good question and studies agree: we don’t move enough! If you sit 6 hours or more a day, then your behaviour is sedentary. It does not take long to accumulate 6 hours of sitting, either – count how many hours you spent sitting today!

If, like me, you want to live as long as possible, there exists an easy exercise that many can engage in at low cost. Here are the benefits of this easy exercise:

  • Reduces the risk of coronary heart disease as well as lowering that blood pressure.
  • Reduces cholesterol and body fat and increases bone density.
  • Enhances mental well-being and increases flexibility and co-ordination.
  • Reduces the risk of cancer of the colon

Sound good? Let’s give it a shot!

What is it? Well, it’s a walk in the park!

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.


20 minutes a day: for my dog, or me?

Dog laying in grass

Abby laying in the shaded, cool grass after a good exercise and training session.

How many times have you heard the phrase, “consistency is key”? I’ve heard it lots in the context of physical activity for myself and my own healthy eating. However, since I’ve become the proud owner of my pup, I’ve also heard it in the context of dog training.

I want to be consistent with my pup’s training and, because there are only 24 hours in a day, I have to find ways to make it healthy for me, too. I want to work smarter and not harder, so I find ways that I can incorporate the two activities – my health and my pup’s training. More motivation for me to get off the couch and more motivation for me to be consistent with my dog training. Win-win, right?

I’d be lying if I said it is easy or convenient. It is certainly something that I have to work on. Every. Single. Day.

It’s so much easier to take her for a leisurely walk than to work on the training, but if I want to keep training as a focus, it has to happen.

Three dogs laying in grass outside of home.

Abby laying in the backyard with her friends from the neighbourhood, “Ronin” the St. Bernard and “Oscar” the Boxer. Their play time counts towards her active time (some down time for me!).

My dog trainer recommends 15-20 minutes per day to focus on training and to make it fun. There are lots of benefits to me for this investment:

  • Get outside
  • More obedient dog
  • More quality time spent with my dog can lead to a better overall relationship
  • Sunshine (Vitamin D) (depending on where you live!)
  • Fresh air

As a bonus, I’m rarely back in the house after those 15-20 minutes. The training usually just pulls me away from zoning out on the couch after work. And, as much as I want to do this some days, my commitment to working with her forces me to go outside and look at the trees, hear the birds, and explore the nooks and crannies of my yard and my neighbourhood. We poke around in the yard together, I can pull a few weeds (better gardens!), explore the neighbourhood trails for signs of new wildlife (I live in a rural area and will commonly see signs of moose, deer, coyotes and more), meet and chat with my neighbours (social interactions and building community), and – last but not least – I get a lot more physical activity than I would otherwise (more steps on my tracker!).

Sneaker next to moose track in dirt.

Fresh moose track on the trails behind our house.

I’m not saying that a dog will give you all these benefits. My dog is a lot of hard work and she is a serious commitment (one that doesn’t go away in the dead of winter in -20 C!). Daily, I have to find ways to keep her and I motivated to keep active and socialized. But, getting her is truly one of the best decisions I’ve ever made.

Do you have a dog? How does s/he help you and your health?

If you don’t have a dog, what kinds of things do you do to prompt you to get health benefits or do healthy things?

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.


For a great full-body workout, try Nordic walking – and choose your training partners with care!

Two walkers standing with Nordic walking poles

Nordic walking targets your lower body and, because of the poles, also strengthens your arms, shoulders, and core.

Are you looking to up your walking game? I recommend immediately adding some injured marathoners to your roster of training buddies.

When selecting your injured marathoners, insist on the following two qualities (one physical, one mental):

  1. Physical: Must not be able to run; must only be able to walk
  2. Mental/emotional: Must be so frustrated by (1) that they walk extremely fast, pushing you to your limits

Note: Triathletes will also work, in a pinch.

I was recently lucky enough to acquire two such training buddies: Joanne Morgan, who’s recovering from a hip injury, and Annie Horning, who currently has knee issues.

Both qualified for the Boston and New York marathons this year. Joanne has also competed in the X-Terra World Championships, and as well as running Boston, Annie recently won her age group at the Fort Langley Marathon. Just being on the same trail with these two cardio powerhouses is truly humbling.

My lucky husband Andrew trains with them regularly and refers to them as “JoAnnie.” I call them his crew of elite personal trainers.

I recently joined Andrew and the crew for my first Nordic walking workout on the beautiful wooded biking/running trails at Otway (the Caledonia Nordic Centre) near Prince George.

Nordic walking is just like regular walking, except you use these special poles. (You could use cross-country ski poles, but they’ll probably be slightly too long. You need the special poles, which are adjustable to the perfect height for you. They also telescope down so you can easily carry them in your pack/car.)

Q: Does Nordic walking look slightly dorky?

A: Yes.

Q: Is the dorkiness factor (DF™) worth it because of the increased push you get from the poles, plus the great upper-body workout?

A: Yes.

Two Nordic walkers on an outdoor trail

Take your walking to the next level and give Nordic walking a shot along the beautiful trails in your community this summer.

In fact, SportMedBC refers to Nordic walking as “Canada’s hottest new fitness trend”:

If you like walking, you’ll love the fun and health benefits of Nordic Walking! Increasing numbers of people are enjoying this user-friendly sport that combines the aerobic and strength-building benefits of cross-country skiing with the convenience of walking. It has been popular in Scandinavia for over 20 years (maybe this is the true secret why the Swedes look and feel so good!).

I can certainly agree – with Annie, Joanne, and Andrew scorching their way up and down Otway’s steep hills, I was pushed to my limits and had a great 5k workout.

It targeted both lower body (walking, plus frequent desperate scurrying to keep up) and arms/shoulders/core (pushing with the poles). Plus, it was low impact and therefore easy on the joints.

As well as taking some of the weight off injured hips and knees (should you possess these), using the poles stretches hip flexors and calves, and helps prepare your upper body for ski season. The poles also help you balance, and for me, prevented several stumbles over roots.

If you’d like to take your walking to the next level, give Nordic walking a try. (But you’ll have to find your own injured marathoners – Joanne and Annie are taken!)

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!


Lunch time activities

Row of women in yoga poses.

Between school and work, it can seem difficult to get to the recommended 150 minutes of physical activity each week. For Ashley, one solution to this time crunch was to use her lunch time for physical activity.

While going to school and working full time last year, one of my biggest fears was a serious increase in sedentary behaviour and a decline in physical activity due to inactivity, tight schedules, and changing priorities. I decided to get my friends on board to make sure that I would still be physically active. Everyone knows how difficult it can seem to make physical activity a priority, especially when we have a lot of on the go that can’t be put off, so I counted on my friends’ support to make the most of the available moments. Remember, all it takes is 150 minutes of physical activity per week in bouts of 10 minutes or more, so the moments were there, I just had to find them.

My solution? Yoga and walks at lunch were a great start. I went to a yoga class with my girlfriends during my lunch hour which would otherwise be sedentary down time. In my case, I was lucky to be able to visit some gyms downtown, all of which offered great classes during the lunch hour that had me back at work within an hour. For me, yoga was a good lunch time activity because it cleared my head and got me moving without being as strenuous as other classes so I wasn’t arriving back at work in a sweaty mess. Drawing on the name of one of the movements, my friends and I nicknamed our fitness lunches “fist to palm.” I like to think of the lunch time activity breaks as transforming my frustrating work day (a fist) into a calming state of mind (a palm). Cheesy? Yes. Awesome? Also yes.

Woman in yoga pose in front of a mirror

For Ashley, yoga and lunch time walks helped her to reach 150 minutes of physical activity each week. How will you get to 150 in 2015?

My second solution to the physical activity time crunch was lunch time walks. When my friends asked me what they could get me for my birthday, I responded by saying: “one day a week, walk with me at lunch time.” I have enough stuff to last me a lifetime so what I really want from my friends is quality time and a healthy lifestyle for all of us. Luckily, I have some great friends who work close by. Going for a brisk 30-40 minute walk downtown or at one of Prince George’s great downtown parks a couple times a week makes a huge difference – remember that as an adult, you only need 150 minutes of moderate- to vigorous-intensity physical activity each week to gain all sorts of health benefits! Besides, what else are you going to do at lunch? Eating takes about 10-15 minutes so that can leave lots of time for healthy, productive, and restorative walking (and gabbing) with good friends. Give it a try!

Ashley Ellerbeck

About Ashley Ellerbeck

Ashley has been a recruiter for Northern Health since 2011 and absolutely loves her job and living in northern B.C. Ashley was born and raised in Salmon Arm and then obtained her undergraduate degree at Thompson Rivers University in Kamloops before completing her master's degree at UNBC. When not travelling across Canada recruiting health care professionals, Ashley enjoys being outside, yoga, cooking, real estate, her amazing friends, and travelling the globe.
(Ashley no longer works at Northern Health, we wish her all the best.)


Finding your motivation

Dogs are great motivation

Having a dog friend can be great motivation to get moving!

Motivation is key when it comes time to make healthier life choices. My motivation is a 5-year-old pug-beagle cross named Puggles. If not for our walks around the neighborhood, my desire to get active would easily be trumped by homework or chores.  When I look at those big brown eyes I am compelled to take him for his much loved walks. The benefits are equal for both me and Puggles – increased stamina, that happy feeling after exercise and a longer, healthier life. It’s funny how being responsible for someone else’s health (and yes I do consider my dog a person) can motivate you to consider your own. I am aware that my dog lacks the brain function to exercise himself when required and to make his own healthy choices. I, however, am fully capable of making healthy choices for the both of us. This sense of responsibility is a constant motivation to get active and make healthy choices. Your motivation may differ from my own, maybe instead of a dog you have children, siblings or a spouse who serve as your motivation. Motivation is important in living a healthy lifestyle and as stated in Northern Health’s Position Paper on Healthy Communities: When people make healthy choices, we know they will live longer, healthier lives.

Being realistic when setting your goals is important; you wouldn’t run a two-minute mile the first time you put on your runners. Instead, keep track of the progress you have made – finding out you beat your previous record can be exhilarating. Finding a healthy recipe that also looks and tastes great will impress your family and friends, not to mention improve your overall health. Puggles and I began with our 30 minutes walks around the neighborhood, always stopping at a nearby park to sniff around (him, not me).  In recent weeks we have increased our walking time to 45 minutes and I have challenged myself to increase that time on a weekly basis. I can admit to missing the occasional day or two, but walking Puggles three times a week puts me pretty close to the World Health Organizations recommended 150 minutes of exercise a week. Also, having support when engaging in a healthy lifestyle can make a lot of difference and will encourage you to stick with your choices. Support systems can be friends, pets or members of your community – like walking groups or farmers’ markets. No one wants to be the one who ditches friends for a weekly exercise class or tell their significant other to take a late night stroll solo. I know my dog may not live to be 90, but making healthier choices for us both will ensure we can make the most of our time together. And who knows, with the right healthy choices I may be blowing out the candles on my own 90th birthday!

[Editor’s note:  This is a great example of what the key message “when people make healthy choices we know they will live longer, healthier lives” means to Jasmine and Meghan. Tell us what it means to you! Visit our Picture YOU Healthy contest page for more details on your chance to win!]

Men's Health Nursing Students

About Men's Health Nursing Students

Jasmine Ford is a fourth year nursing student currently doing a practicum with the men’s health program. Jasmine grew up on Vancouver Island and has been living in the north for five years while completing her Bachelor of Science in Nursing. Her passions include working in physical rehabilitation and long term care.

Meghan McQuhae is a fourth year nursing student currently doing a practicum with the men’s health program. Meghan grew up in the Fraser Valley, and has been living in Prince George for five years while completing her Bachelor of Science in Nursing. Her passion is working in the acute care field of nursing.


Getting to know you…on a walking break!

[Editor’s note: Last month, Theresa Healy introduced the idea of walking meetings. Here’s an NH staff member putting the advice into action!]

walking break

Candice (left) and her teammates on a walking break outside their office, downtown Prince George.

As a newcomer to Northern Health’s quality & innovation team, I’m building new relationships and getting to know my team. Inviting my colleagues for a mid-day walking break has given me the chance to get to know them a bit better and share ideas. It’s also a great way to stay fit without cutting into family time at the end of the day!

Getting your team out for walking breaks has all sorts of benefits. Northern Health’s guidelines on “getting moving” (position statement on sedentary behaviour and physical inactivity) suggest any form of physical activity is important and beneficial. Adding more activity into our work day also supports Northern Health’s strategic directions to foster a safe and healthy workplace, which has been shown to both attract and retain staff. BCRPA Walk BC suggests workplace walking has been shown to decrease staff turnover, lower absenteeism, and improve productivity. From a quality improvement perspective, it makes sense to promote walking breaks to see these overall benefits in our staff and our productivity! For me, getting out for a mid-day walk makes me feel a bit more energetic and alert, improving my work efficiency in the afternoon.

Next time you’re ready for a break, take a look around your workspace and ask if any of your colleagues want to head out for a walk. Use that time to get to know your team while improving your health, along with your workplace efficiency!

I also found some great information online about starting a walking program for your community or workplace, on the BCRPA ‘Walking Program Resources’ page.

Have you tried walking breaks or walking meetings yet?

Candice Manahan

About Candice Manahan

Candice is the regional manager, decision support tools for Northern Health’s quality and innovation team. Candice works to build a culture of evidence-informed practice, ensuring our staff have access to meaningful policies, procedures, protocols and guidelines to inform their work. Candice is originally from Prince George and obtained both her undergraduate and graduate degrees from the University of Northern BC. With over a decade of experience coordinating and managing projects in health services research in our region, Candice has taken a special interest in improving health care services and accessibility for those living in northern B.C. When she’s not at work, she loves spending time with her family, going for walks and checking out all that Prince George has to offer.