Being active during the winter months can be a struggle, but it’s important to find different ways to exercise. Whether you’re shovelling snow, cross-country skiing, or going for a short walk, exercise can oftentimes make people feel better and it promotes a healthy lifestyle.
With spring-like temperatures, however, getting exercise will become easier and making the change to one’s lifestyle now and carrying it through the winter can be simpler than attempting to become active during the cold, winter months.
According to Stats Canada, over half of the Canadian population, 54 percent, are overweight or obese (stats from 2014). In Saskatchewan Stats Canada reports 58.4 percent as of 2014 were overweight or obese.
Overweight is defined as having more body weight than is considered normal or healthy for one’s age or build and is determined through the Body Mass Index. Obesity is the condition of having a Body Mass Index of over 30.
Being overweight or obese increases the risk of chronic diseases, therefore being active and eating well reduces this risk and can help make one feel better.
Specifically looking at Saskatchewan, difficulties of maintaining a healthy lifestyle come with our extremely cold winters and our hot summers, while geography can also hinder people in being active as those who live in town can walk to work but many commute and do not have this option therefore finding it difficult to make time in their busy day to exercise.
According to the Conference Board of Canada’s annual report card, which looks at how Canada stacks up to the rest of the world. As of February 2015 Canada had earned a “B.”
Health is defined by the World Health Organization as “the state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”
The Health Report Card took life expectancy, premature mortality, infant mortality, self-reported health status, self-reported mental health status, mortality due to cancer, mortality due to heart disease and stroke, mortality due to respiratory disease, mortality due to diabetes, mortality due to diseases of the nervous system, and suicides, into account.
Saskatchewan’s Health Report Card read as follows:
- Life expectancy: D
- Premature mortality: D
- Infant mortality: D-
- Self-reported health status: A
- Self-reported health status: A
- Mortality due to cancer: B
- Mortality due to heart disease and stroke: B
- Mortality due to respiratory disease: B
- Mortality due to diabetes: D
- Mortality due to diseases of the nervous system: B
- Suicides: C
In fact according to the study, Saskatchewan was found to be the second-to-last amongst the provinces regarding healthy living.
Across Canada it was found that cancer, heart disease, and stroke remains Canada’s deadliest diseases. Respiratory diseases, diabetes, and nervous system diseases are also high in leading causes of deaths in the country.
All of these can be mitigated through embracing a healthy lifestyle.
In fact the study states, “obesity is one of the most significant contributing factors to many chronic conditions, including heart disease, hypertension, and type 2 diabetes…”
“The rising obesity rates for Canadians of all ages clearly places them at risk for future chronic diseases.”
Additionally, such activities as alcohol and tobacco consumption can also increase one’s risks when it comes to chronic diseases.
Therefore, lifestyle choices such as physical activity and diet are key to prevention.
“Results suggest that even a modest improvement in physical activity can yield tangible benefits,” the Conference Board of Canada states. “Indeed, by simply getting 10 percent of Canadians with suboptimal levels of physical activity to reduce their sedentary behaviour and exercise more, the incidence rates for major chronic conditions like heart disease, cancer, hypertension, and diabetes would be reduced substantially. This would boost life expectancy and lessen the burden on the health care system.”
“Given the rising rates of chronic diseases and the impact that lifestyle choices have on these diseases, active participation of patients in setting their own health goals and management plans is more relevant than ever before.”
Eating right includes following the Canadian Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain-adopt/index-eng.php), eliminating “screen time,” and being active.
According to the World Health Organization children aged 5-17 should be active for at least 60 minutes – moderate to vigorous – each day. Further activity hours will provide added health benefits and it is suggested they focus on aerobic activities that strengthen muscle and bone at least three times per week.
For people aged 18-64, as the World Health Organization classifies, it is suggested that people participate in at least 150 minutes of moderate exercises throughout a week or 75 minutes of vigorous cardio in a week. This can also be a combination of moderate to vigorous exercise. Aerobic activity should last at least 10 minutes. For added health benefits an individual could engage in 300 minutes of moderate activity in a week or 150 minutes of vigorous intensity, or a combination. Additionally muscle-strengthening activities should be done involving major muscle groups at least two days or more in a week.
Adults 65 and older should participate in activities as those between 18 and 64, however, adults with poor mobility should perform physical activity to enhance balance and prevent falls three or more days a week. Additionally, if older adults are limited due to health conditions, they should be as physically active as their abilities allow.
