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Health & Fitness Tips for Adults to Lead an Active & Healthy Life

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It is important to get involved in physical activity for maintaining good health, fitness, and overall well-being. Adults who seem to be physically active would be certainly less likely to be a victim of chronic diseases as compared to those adults who follow a sedentary lifestyle and are basically inactive. You must remember that physical activity in whatever form, whether the movement of your body or exercises that require energy is great for boosting your fitness levels and overall health. Individuals of all ages, sizes, shapes, and abilities could be immensely benefitted from leading a fit and physically active lifestyle.  Here are some tips that would help you stay motivated to indulge in a physically active lifestyle.

Initiate Activities Gradually & Keep Building Up Over Time

If you are just initiating your physical activity regime, you need to build up slowly. This would assist in preventing injuries. Once a few weeks of physical activity are gone, you may try to boost the rate of physical involvement and gradually go on increasing how long or how often you are physically active.

Get Your Juices Flowing

You must do a minimum of 2½ hours of physical activity which necessitates moderate effort every week. You must consider spreading the activities throughout the week but you must indulge in at least, ten minutes of physical activity in one go.

Include Strength Training for Healthy Bones & Muscles

You must get involved in strength training workouts twice every week. You must know that the activities which fortify your strength would be including doing push-ups, lifting weights, doing sit-ups, intense gardening, and working intensely with resistance bands. You may visit MyBiosource to have easy access to a comprehensive catalog containing ELISA Kits that could be utilized for studying a variety of disease states and biochemical pathways.

Choose Active Options All Day Long

Go on making active choices during the day. Whatever activity you are involved in would surely add up in the end. Moreover, it is always a good idea to indulge in some activity instead of sitting and doing nothing. Use the staircase and avoid the elevator. Indulge in a 10-minute brisk walk during the lunch hour or get into the habit of parking your car further away from your office and walk all the way to the office from the car park.

Time to Be Active Just the Way You Want

You must choose activities that motivate you. Choose activities that you find interesting and great fun. There are numerous ways of being active. They may include biking, walking, dancing, gardening, martial arts, and even playing ball. You must try out different combinations and activities and judge for yourself what works best for you. Do not forget to add variety.

Set Clearly-Defined Goals & Accordingly Keep Tracking Your Progress

You must set clear fitness objectives and plan your entire fitness regimen well in advance. Do not forget to keep records. You may consider tracking your physical efforts with the help of the SuperTracker. Consider using the ‘My Journal’ feature for recording the activities you actually enjoyed. That is a great way of chalking out a fitness regimen based on the activities you love.

Conclusion: Overcome Hurdles to Stay Active

According to research, “Starting or maintaining a regular exercise routine can be a challenge at any age—and it doesn’t get any easier as you get older. You may feel discouraged by health problems, aches and pains, or concerns about injuries or falls.” Even though these may appear to be good reasons for slowing down or for taking it easy once you start aging, you must realize that they seem to be many concrete reasons for getting more involved in staying physically active. Remember a boost in activity would help to relieve stress, lift your mood, assist you in managing all symptoms of pain and illness, and enhance your overall fitness levels and well-being.

This article was submitted by a reader from the Surrey Community. You can submit your own community story, press release, event or public notice directly to our Community Board today! We also have advertising and promotional options for businesses.

Community Board

7 Tips for Getting Sleep with Back Pain

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If you have lower back pain, getting a good night’s sleep can be a challenge. Falling asleep and staying asleep is not so simple when your lower back is aching, throbbing, or tingling. While there’s no single cause of back pain, there are ways you can help yourself get better sleep despite it.

 

  1. First, talk to your doctor

The reasons for lower back pain are many, and the treatment for the source of your pain may be different than the next, so a conversation with a doctor you trust is the best place to start. They can help you identify the source of your back pain and treat the cause rather than just the symptoms.

 

  1. Take a look at your sleeping surface

Ask yourself: Are you going to bed with back pain that make it difficult for you to sleep or is your lack of sleep making you wake up with back pain?Is the pain acute (a new pain that isn’t there all the time) or chronic (long-term, ongoing)?

What you’re sleeping on may have a lot to do with the cause of your lower back pain. You might have a mattress that does not keep your spine in alignment, which, for many, is a source of lower back pain. A medium-firm mattress (rather than one that is very soft or very firm) can help keep your spine aligned during the night and may help alleviate back pain.

You can check out some of the reviews on Mattress-Guides to find a mattress suited to your own circumstances

 

  1. Consider your sleeping position

There’s no “right” sleeping position, and it’s difficult to change your natural sleep position, but if you’re sleeping on your back or your stomach, this may mean that your spine stays curved all night and is not aligned. For some, this can be the source of back pain. Try sleeping on your side with a pillow between your knees, which may help you stay on your side longer.

 

  1. Check for sleep disturbances

As if back pain doesn’t make it hard enough to sleep, you want to consider anything else that may be disturbing getting a good night’s rest. For example, if you have a noisy fan or loud HVAC system, consider calling a repairman to make some changes.  

 

  1. Limit your time in bed to 8 hours

Staying in bed too long can actually make your pain worse. If you are one to lay in bed for a few hours after waking up, try to change up your routine by getting up and stretching. This daily habit can help with your pain and hopefully encourage a new, healthy habit into your day.

 

  1. Meditate before sleeping

If you’re in pain while sleeping, you’ll want to do everything you can to help you get to sleep. Simply downloading a meditation app on your phone and listening to a guided meditation for good sleep may get your mind off of the back pain and help you get to sleep faster.

  1. Avoid electronics before sleeping

A simple trick to try getting to sleep faster is to avoid using electronics for an hour before you go to sleep. Simple plug your phone in on the other side of the room. If you have trouble sleeping, pick up a book and read until your eyes start to shut.

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Local Non Profit ‘Music Lottery’ Takes Big Step Towards Lifting Up Music Venues and Musicians

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Music Lottery, a bi-weekly raffle program for music fans in British Columbia, has launched their redesigned website with a subscription offer to make ticket ordering easy for customers – http://musiclottery.ca

 

The new website expands on the Music Lottery program, a bi-weekly Province wide 50/50 raffle, where a single winner takes half of the jackpot and the rest of the proceeds supports live music programming in underserved communities.   Previously sold through a handful of performance venues, raffle tickets are now also available for order through musiclottery.ca


Features of the new site, which is fully responsive and optimised to be mobile-friendly, include a “50/50 Club” subscription offer for easy participation in every draw, multiple modes of participation for venue operators, promoters, festival organizers and other groups that use music as a way to engage community in a meaningful way, and news about upcoming events supported by Music Lottery.

 

The new Music Lottery site offers up a novel, yet evolutionary program that will assist in the future of music funding across the province.  With jackpots upwards of $2,000 every two weeks and growing, this expansion gives music fans across BC the chance to win and presents a new way to defend and invigorate the music scene in our province, and their local communities.    

 

“It was surprising and exciting to win the draw, and the fact that the proceeds support live music makes me feel really good about buying my tickets.” – Michael Lee, Winner of the August 30th, 2019 draw


As well as making the raffle winners very happy with cash prizes, Music Lottery has generated close to $17,000 in grants to benefit community venues and artists in BC this year. The goal is to significantly increase that number by using the new website to make participating in the raffle easy, reduce operational costs and put more money into the pockets of artists and support workers who help us all hear new music.  

For more information visit http://www.musiclottery.ca/ or call 604-817-1526

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Surrey Tree Lighting Festival Celebrates the Holiday Season at 9th Annual Event

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Surrey, B.C. – The City of Surrey hosted the ninth annual Surrey Tree Lighting Festival at Civic Plaza this past Saturday, attracting thousands of attendees to watch Mayor Doug McCallum, joined by Council, flip the switch to light the 60-foot Christmas Tree. The tree will illuminate Civic Plaza until Thursday, January 2, 2020.

“The Surrey Tree Lighting Festival has become an annual tradition that brings the community together to celebrate Christmas and the holiday season,” says Mayor Doug McCallum. “The City of Surrey is proud to have offered this free seasonal event so everyone can come and help kick off the festive time of year. I was so glad to see so many people out and so many smiling faces on Saturday evening. Thanks to your enthusiastic participation, our Christmas tree lighting ceremony was another memorable success.”

Presented by Coast Capital Savings, the annual event featured over 30 live performances, headlined by Award-winning Canadian pop singer, Begonia. New to the event were the interactive light features including a light tunnel walk, enchanted forest, North Pole Stage, and Candy Cane Dance Tent featuring pop up break dance performances from youth dancers. Additional highlights included amusement rides, an arcade party truck, road hockey, inflatables, cookie decorating, children’s crafts and a holiday market with over 25 local vendors.

For more information and visit www.surrey.ca/treelighting.

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Crime Stoppers Looking for Local Volunteers in Surrey

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Surrey, B.C. – Metro Vancouver Crime Stoppers (MVCS) is looking to the public for additional volunteers to support its ongoing anonymous tips program and crime prevention activities in Surrey. Interested volunteers may contact Anissa Lau at alau@solvecrime.ca.

Metro Vancouver Crime Stoppers is a non-profit society and registered charity that operates in partnership with communities across the Lower Mainland from Boston Bar to Powell River. For more than 35 years, Metro Vancouver Crime Stoppers has offered rewards for anonymous information about criminal activity and provides it to investigators in communities in and around Metro Vancouver.

Crime Stoppers volunteers often assist in these main areas:

  • Community Outreach Ambassador – Informs the public about Crime Stoppers and acts as a liaison at community events.
  • School Presentation Ambassador – Speaks to high school students in group settings about Crime Stoppers’ “See Something, Say Something” campaign to encourage them to anonymously contact Crime Stoppers with any information they may have about a crime.
  • Elder Abuse Presentation Ambassador – Speaks to groups of seniors about how to anonymously report elder abuse. This is role that is often well-suited to retirees.
  • Writing – helps Metro Vancouver Crime Stoppers enhance its outreach efforts by writing articles in different languages.

“Despite what some people think, we’re not the police. We’re actually an independent, non-profit charity that operates solely on funds raised, support from partners in the community and contributions from the region’s municipalities,” said Linda Annis, Executive Director for Metro Vancouver Crime Stoppers. “Any information we receive anonymously on any kind of crime is immediately passed to the relevant authorities for investigation. Your name and contact information will not be taken, and you’ll never be questioned or required to testify in court.”

People can leave anonymous tips with Crime Stoppers in a variety of ways including Crime Stoppers’ downloadable “P3” crime reporting app for smartphones, by calling Crime Stoppers at 1-800-222-8477, by going online at solvecrime.ca, or by following the link on the Metro Vancouver Crime Stoppers Facebook page. Crime Stoppers accepts tips in 115 different languages. If the information provided results in a charge or an arrest, a cash reward may be offered. Tipsters stay anonymous by using code numbers to collect their rewards.

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Seniors Need Santa Too: Stocking Stuffers for Seniors Donation Drive Helps

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We often hear that Christmas is for the kids, however for the estimated 1.4 million seniors in Canada who report feelings of isolation and loneliness,[1] a kind gesture from an anonymous Santa during the holidays could be life changing.

Senior isolation is a growing epidemic in Canada. Studies show the effects of isolation and loneliness can have severe negative impacts on the health of seniors. One study found that lonely seniors have a 59% higher risk of physical and mental health decline, and a 45% greater risk of death. Other researchers have suggested that loneliness can be as dangerous as smoking 15 cigarettes a day or being an alcoholic.[2]

In an effort to curb loneliness among seniors during the holidays, London Drugs is partnering with more than 90 senior care organizations to continue its Stocking Stuffers for Seniors holiday donation drive, which will see gifts collected and delivered to approximately 17,000 seniors across Western Canada before Christmas.

“Just the act of receiving a gift helps to significantly improve the spirits of a senior and can have lasting mental and physical health benefits,” says Jimmy Morrison, Community Relations Supervisor, Operation Friendship Seniors Society. “Many seniors without family spend the season alone, and it can be an especially difficult time for them. The simple gesture of giving a gift shows our seniors that people care about them at a time of year when they tend to feel the most isolated and alone.”

The donation drive concept originated in British Columbia’s Okanagan, and expanded to Edmonton in 2015 with a goal to help 40 low-income seniors by providing them with simple gifts such as food, hygiene products or warmth items. The campaign has grown quickly to now include all 82 London Drugs locations in 35 cities across Western Canada.

Since the campaign started, approximately 24,000 packages have been delivered to seniors.

“The rapid growth of the Stocking Stuffers for Seniors program is a true testament to the care Canadians have for our aging population,” says Perry Lubberding, London Drugs Store Manager. “There are many great causes to support during the holiday season, and we are very proud that we have created a program that has resonated with so many people and has become part of their annual family holiday traditions.”

Morrison says the program is much more than gift-giving, and that Stocking Stuffers for Seniors is changing the way younger generations engage with the elderly population.

“Over the last few years, we have seen hundreds of families participate in the program, and many parents tell us that it’s a great way for their children to learn the importance of giving to, and supporting a generation of people who have given so much to our society. We hope that by connecting the younger generation with the older generation through a program like this, in future years the number of isolated and lonely seniors will be significantly reduced.”

To support Stocking Stuffers for Seniors, visit any London Drugs between November 18 and December 16 and take a tag with a senior’s wish list from the tree. From there, simply fulfill the items on the list and bring them back to the location where the tag was selected. The gifts will be delivered to seniors before the holidays.

POPULAR GIFTS FOR SENIORS

  • Books or magazines
  • Blankets and throws
  • Kitchen essentials
  • Candy or chocolate
  • Board games or puzzles
  • Slippers or warm socks
  • Paper towels, tissues, and other paper products
  • Warm clothes like gloves and scarves
  • Travel mugs
  • Gift cards for groceries and toiletries

Stocking Stuffers for Seniors participants and campaign supporters are being asked to use the #StockingStuffersForSeniors hashtag on social media to encourage others to get involved so more elderly Canadians can be supported at the holidays, as well as year-round.

[1] Source: Statistics Canada https://www150.statcan.gc.ca/n1/pub/82-003-x/2013010/article/11872-eng.htm

[2] Source: https://journals.sagepub.com/doi/abs/10.1177/1745691614568352

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