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Healthy tips

Cross training means doing different things in your training. This breaks up the monotony of doing the same thing again and again and helps prevent overuse injuries. Make a list of as many different ways you can do physical activity and then enjoy the variety. After all, it is the spice of life.

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  • Do you have a hard time getting your kids to eat vegetables? In this post from Weelicious, you will learn 7 kid-friendly receipes that will make vegetables way more enjoyable for your kids to eat (and maybe even you too). My kids love vegetables. It wasn’t always that way with each of them, but over the years, through the stages and phases I can get them to eat vegetables without fuss or anxiety. These 7 kid favorite veggies will get even the pickiest of eaters to change their ways. The first and most important tip to get a kid to love them is to change the way they’re prepared. Does you kid hate over cooked, soggy Brussels sprouts? Try lightly sautéing them in bacon so they have a slightly smoky, salty flavor. It will immediately have them intrigued. Not a fan of sweet potatoes? Cut them into sticks, toss with cinnamon and bake them up. Even raw kale can get some extra love with a sprinkle of jazzy seasoning and time in the oven to crisp them up. Don’t get frustrated or give up just because your little one gives you the Heisman when you’re offering a new vegetable at dinner. All you need to do is switch up your tactic. Serve raw vegetables with hummus, top pizza dough with plenty of gooey cheese and assorted green veggies or mix a few bite size favorites like edamame and corn and turn into a bite size stir fry. No matter what you do, make it fun, eat them with your kids and show them that eating veggies is delicious and nutritious! Click here to read the rest of the post and to get the receipes.    
    06/16/2017
  • Exercise is a modern invention. For millions of years humans got along just fine without it. In the article below, from Partipaction , you'll learn why we need to focus more on physical activity and less on exercise. To be clear, humans were physically active. They hunted animals and foraged for food. They travelled great distances, but they didn’t exercise. At least not in the way we think of it today. Exercise is technically defined as planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness, like endurance, flexibility and strength. It’s what you do when you go to the gym to get stronger. Physical activity, on the other hand, includes all types of movement. Anything from running errands to washing your car. From walking your dog to dancing at a wedding. All exercise is physical activity, but not all physical activity is exercise. It’s a fingers and thumbs type situation. Exercise, as a thing people do, really only became popular after WWII. It’s strange to think now, given its high prevalence in our society, but before the 1940s working out wasn’t common. Intentional exercise was rare. Fast forward to today and exercise is everywhere. A colossal fitness industry has been built upon the notion that we need exercise. We need it to manage our weight. Our hearts need it. Our bones need it. Cardio and curls. Sit-ups and squats. The message that we all need more exercise is one we’ve become accustomed to hearing. The problem is that it’s not entirely true. We all need to work our muscles, hearts and lungs. We need to be physically active. But strictly speaking, we don’t necessarily need to exercise. Why the difference matters Now, at first glance, you might think that’s an odd point to make, especially for ParticipACTION. Who cares whether we say physical activity or exercise, because at the end of the day, aren’t we all talking about the same thing? Not really. The difference matters because we have preconceived notions about exercise and many of them aren’t helpful for leading an active life. The first, and most obvious, is that many people hate exercising. They find gyms intimidating and lifting weights boring. They don’t enjoy it. They dread it. They loathe it. They’d, quite simply, rather not. So, a message about exercising more is liable to fall on deaf ears. It meets with a resounding, “No thanks.” If we really want Canadians to move more, and we definitely should, moving past the language of exercise is essential. It’s possible to lead an active life with minimal exercise and that’s a message more Canadians need to hear. The second, less obvious notion is that many people have come to believe that exercise alone is enough to be healthy and fit. Unfortunately, in recent years, physical activity research has proven that things are actually more complicated.  When it comes to your health, the amount of time you spend at the gym isn’t the only thing that matters. What’s important is not just how active you are, but also, how sedentary you are. Sedentary behaviours are activities that require very little energy and that are generally done while sitting or lying down. Think watching TV, working on a computer, and riding in a car. This is not to be confused with physical inactivity, which refers to not getting enough heart-pumping physical activity. It’s actually altogether too easy for someone who exercises regularly to lead an otherwise sedentary lifestyle. People who go to the gym three times a week but spend 8 or more hours sitting every day at work fall into this category of active couch potatoes. They get enough activity, but they sit too much. What’s troubling is that physical activity research has shown that movement doesn’t undo the negative effects of sitting. In other words, regardless of how much time you spend at the gym, sitting all day is bad for your health. There are two sides to the physical activity coin and both of them matter for independent reasons. That’s why ParticipACTION is about moving more AND sitting less. With this in mind, it becomes clear why using exercise as a stand-in for physical activity is a bad habit. It leads some people to think of the last thing they’d ever consider doing and others to ignore an aspect of physical activity that is essential to their wellbeing. It glosses over a difference that matters. So, how much exercise do people really need? Canada has Physical Activity Guidelines, not exercise guidelines, for a reason. For optimal health, adults need 150 minutes, or 2.5 hours, of heart-pumping physical activity each week. Exercise can be a great way for people to accumulate those minutes. If you love going to the gym, that’s awesome. Go squat it out. If, however, you don’t enjoy exercise, take solace in the fact that it’s possible to lead an active life without ever stepping foot in a gym. Focus on walking more, taking breaks from sitting as often as possible (ideally 2 minutes every 30 minutes), and getting your heart-pumping in ways you actually enjoy, like playing a sport, biking to work, or hiking trails on the weekend. Exercise is a modern invention, but unfortunately, it’s not a modern solution. Exercise alone will not solve today’s inactivity crisis. Instead, we would do better to look back to a time before exercise existed, when movement was a way of life. In our quest to make things convenient, we’ve figured out motionless ways to acquire all the basic necessities of life, forgetting in our haste, that moving our bodies is one of those necessities. That’s something our modern conception of exercise too often leaves out. We would all do well to think about physical activity in a broader, more essential, and hopefully more enjoyable way.
    06/13/2017
  • How to Give Your Baby an Active Start (article from www.activeforlife.com ) Does it seem odd to be thinking about raising an active child when your baby hasn’t been born yet or can’t even roll over on her own? As a new parent or new parent-to-be there’s a lot to think about and physical activity might seem like something that you can postpone focusing on about for at least a few more years. In the first year of life, your infant learns simple motor coordination skills that are essential to all aspects of her cognitive, emotional, and physical development. She can’t be rushed but she can be encouraged in ways that will make being active easier when she gets a bit older. It’s a lot like setting the stage for a love of language and reading. Intuitively many parents talk to our babies, sing nursery rhymes and songs, and read stories to them, even when they are too young to make sense of what we’re saying (sometimes we do this even while they are still in the womb!). These things help children develop language skills and help them to recognize sounds and letters, then learn to talk, and someday to read. It’s exactly the same with simple physical play and movement with your baby. You are laying the foundation for your child to develop physical literacy as she grows by promoting your baby’s brain networking and sensory awareness. Click here to read the rest of the article .
    06/05/2017

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what is
HEALTHY ABBOTSFORD?

Healthy Abbotsford is a city-wide initiative to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices to encouratge the overall improvement in the health and well being of residents of abbotsford.