Even if your family has a limited income, you can still be physically active. Many activities are low cost or free. What’s more, many community agencies can help outfit your family members for their favourite sports, e.g., the Bell Community Sport Fund, Jump Start, or Everybody Gets to Play.

Read this article for information about free activities for you and your family, low-cost ways to outfit yourself and your kids, and programs that can help your family participate in the sports they like to play.

Free Activities

Active living simply means including physical activity in your day. You don’t have to play sports in league, be a fitness club member, or train to run a marathon. There are many things you can do and places you can go (alone, with friends, your children, your parents or grandparents) that will allow you to be active enough to gain health benefits. Being active enough is as simple as doing 30 to 60 minutes (in at least 10 minute bouts) of some form of moderate physical activity on most days of the week.

The kind of activity you choose might be free or cost very little. Public parks are for everyone. Many parks have playgrounds, trails, wading pools, exercise trails, and picnic areas you can use for free.

Recreation departments, churches, or community leagues in many communities offer free summer playground programs for children. In the winter, sledding, skating, and walking are cost free. You just need some warm clothes and skates, a sled, or a sheet of cardboard.

It doesn’t have to cost a lot of money to be active, just time and a bit of planning and imagination.

Low-Cost Ways to Outfit Yourself and Your Family

Scout the sales. You can find sports clothing and equipment (e.g., running shoes, workout gear) on sale at certain times of the year. Good times for sales are at the start or end of seasons, Boxing Day and the month of January, or before the beginning of a new school year.

Second-hand bargains. If you can’t find what you need on sale, used sports equipment is a good choice. Young children grow so fast. There’s no point in buying brand-new equipment that they will grow out of before it wears out. Many sports stores have sections of used equipment for children and adults.

Some stores will take your used equipment on consignment. With consignment, you get the money when the store sells your equipment. Other stores offer you a trade in (in exchange for your old gear, you get a deal on your new purchase).

Agencies such as the Salvation Army and Goodwill have discount stores with very inexpensive fitness gear for families. Check out the weekend garage sales in your community for another great source of equipment. Just be careful that any second-hand safety equipment (e.g., helmets) isn’t damaged.

Many community leagues offer equipment swaps in the spring and fall. Groups like KidSport also give equipment to children who need it.

Programs for You and Your Family

Are budget problems making it hard for you to be as active as you would like? Fee-reduction programs can make it easier for you to take part in recreational activities.

Check with your city or town to see if they offer any other fee-reduction programs in your area.

Getting Active Doesn’t Have to Break the Bank

We all face barriers to being physically active, but cost should not be one of them. There are many ways to reduce the cost of sports. If you find that your budget is still a bit tight, you can also access programs to help you cut some of your costs.

Source: HealthyAlberta.com

If you have a disability, you may be less active and therefore at greater risk of having diseases such as obesity, Type 2 diabetes, high blood pressure and coronary heart disease.

So it’s important to find ways to overcome any barriers you face as you try to become physically active. These barriers may include affordability and a lack of access, transportation and information.

This article outlines the benefits of physical activity for people with disabilities and ways to adapt various activities to meet special needs.

Benefits of Physical Activity
Physical activity not only improves mental health but also provides opportunities for social interaction.

Depression rates are higher among people with disabilities. For example, 80 per cent of people with multiple sclerosis experience depression at some point. Physical activity can help you fight depression, improve your mood and reduce anxiety and stress.

Improving your fitness level may also give you an enhanced sense of control. Physical activity can

* Allow you to focus on your abilities, not your disability.
* Give you more energy and strength to do things on your own, such as grocery shopping or housework.

Participants in activity groups for people with disabilities report that these programs:

* Help them to feel they’re not alone in their struggles.
* Provide a social outlet where people can discuss common experiences, talk about solutions to various challenges and just have fun together.

Exercising in a social setting also increases your motivation to participate. Even if you go to your exercise class mainly to chat with your friends, at least you’re still being somewhat active! And if you see your friends improving, chances are you’ll be inspired to make the same improvements.

Adapting Activities for People With Disabilities
If an activity doesn’t work for all abilities, it can usually be adapted so everyone can participate.

Sports that you can play in a wheelchair include rugby, tennis, golf, basketball and track. People with disabilities can also dance (in wheelchairs), ride horses, go canoeing or kayaking, swim, row and take aquasize, yoga or tai chi classes.

Winter activities might include sledge hockey, and adapted versions of cross-country and downhill skiing. There are many other possibilities for creative adaptations of this kind.

People with disabilities benefit from physical activity, and the barriers to being active are coming down. A wide variety of activities have been adapted so people of all abilities can participate. So go out and get active!

Source: HealthyAlberta.com

If you’re an older adult or know someone who is, you know there are many myths about aging.

For example, how would you answer these questions?

1. People should slow down as they get older.
True or False?
2. Aches, pains, muscle weakness and less ability to do things are just a part of getting old. There is nothing you can do about it.
True or False?

Answers:

1. False: In fact, you need to speed up as you get older. People of any age can (and should) be physically active.
2. False: Most aging-related issues are the result of disuse. Use it or lose it!

Think about the physical activities you enjoy doing. Is there something you have always wanted to try but never have? Or, an activity you used to do but have not done for years?

It’s time to give some of these activities a try. Most can be adapted to suit your current ability level.

This article provides tips on how to get started, keep going and avoid injury.

Try Something New
Whether you’re just getting active again or have been involved in regular activity for a while, one of the best things you can do is to try something new.

Enjoying different activities can help keep you active all year round. No more hibernating in the winter! You may also find new adventures help you meet new people with similar interests.

Sticking to a routine of physical activity is a challenge for a lot of us. But trying something simple with a friend might be the answer (e.g., walking together a few times a week).

Keep Going

* Step 1: Choose something you enjoy.
* Step 2: Decide how much money you’re willing to spend. If you’re on a fixed income or saving your money, find out about the many free and low-cost activities available in most communities.
* Step 3: Plan for year-round fun. For example, you can walk outside in the summer and fall and in the mall or an indoor track in the winter.
* Step 4: Find a buddy to support you. Knowing that a friend is waiting at the corner or in the pool will help you get out the door.
* Step 5: Start slowly. Don’t dive into a high intensity activity if you’ve been inactive for a long time. That’s how injuries happen. Build up how often and how hard you’re active over time. As an activity becomes too easy, increase the length of time you do it and/or how hard you work.
* Step 6: Always challenge your body a little. This is how you will get stronger, and maintain your endurance and balance. You want to work toward being physically active at a moderate intensity every day for at least 30 minutes.
* Step 7: Set realistic goals for yourself. Write them down, and put them in a place where you will see them every day.

Stay on Solid Ground
Your body changes as you age. Skin looses its elasticity and becomes thinner and the cushioning in your joints decreases.

Your reaction time also becomes slower and your muscle tone declines and bone density decreases. Your body shape, height and weight all change as well. However, regular physical activity can slow the effects of aging.

Falling at an older age is usually more of a concern because the consequences can be greater. One of the best ways to prevent a fall and/or recover from a fall is to maintain regular physical activity.

The more you sit, the greater your risk of falling. When you are not active, your body loses muscular strength, endurance, balance and flexibility.

Here are a few tips to prevent falling:

* Wear proper clothing and supportive footwear.
* Pay attention to what you are doing.
* Use a walking aid if necessary (such as a walking stick).
* Wear sun protection (hat, sunscreen).
* Go at your own pace. Listen to your body.
* Plan your route if you are biking, walking or wheeling in your wheelchair to a destination. For example, is there a bench where you can rest if you need to?
* Don’t let yourself get dehydrated. Drink fluids throughout the day.

Canoeing, ballroom dancing, curling, hiking around the yard, skating, clogging or yoga are just a few of the activities you might like to try. Whatever your interest, there’s something you can start doing today.

Choose something you enjoy, progress at your own pace and take the time to do it safely. Be active, your way, every day! Age is not a barrier.

Source: HealthyAlberta.com

Achieving or maintaining a healthy weight is important. We may all have different reasons for losing or maintaining our weight:

* our own health issues
* a family history of diabetes or heart problems
* wanting to feel and look better
* simply trying to be healthier

Whatever our motivation, battling with our weight can be frustrating. The good news is that regular physical activity can help us be successful.

This article gives you information about four key pieces in achieving and maintaining a healthy weight:
1. Seeing your weight as a teeter-totter (energy in,
energy out).
2. Being patient (it takes time to change).
3. Knowing how much physical activity is right for you.
4. Enjoying physical activity (trying not to see physical activity as temporary).

Weight as a Teeter Totter
A teeter-totter is a good image for our weight. One side of the teeter totter is the energy that comes into our body (that is, the food we eat and beverages we drink).

All food (e.g., carbohydrates, good and bad fats, sugars, fruit and vegetables, breads, and meat and protein) gives us energy.

On the other side of the teeter-totter, we have the energy that leaves our body. This is the energy we use. How much energy goes out depends on our body’s metabolism, our day-to-day activities and how we digest food.

So, in theory:

* More energy in and less energy out = Weight gain.
* Energy coming in balances with the energy going out = Weight stays the same.
* Energy going out is more than the energy coming in = Weight loss.

We may be able to control how much and the kind of food we eat. We may also be able to decide how much energy leaves our body in our day-to-day activities.

This is why regular physical activity can help us tip the teeter-totter in the direction we want to go.

Be Patient: It Takes Time to Change
Starting regular physical activity is never easy. Your body and the habits you’re trying to change will put up a fight. It takes time for you to establish new habits and for your body to adapt to them.

If you haven’t done a lot of physical activity before, don’t expect to jump into doing something every day. If you’re unsure if activity is safe for you, see your doctor before starting.

Give yourself time to get used to the new activity. Start at a level you’re comfortable with (e.g., a 20-minute walk every other day). Each week, see if you can increase the length of your walk or if you can walk an additional day.

Be patient with yourself and accept slips in your physical activity routine. Set realistic goals and reward yourself when you achieve them.

How Much Physical Activity Is Right for You?
Doing something is always better than nothing. But if you want to get to a healthy weight, the more you do, the more progress you will see.

Follow American Physical Activity Guide, which recommends 30 to 60 minutes of physical activity most days of the week. You should be working hard enough to get your heart pumping and so that you work up a sweat and your breathing is heavier.

To achieve a healthy weight, slowly work your way up to the high end of the guidelines (ideally, 60 minutes of physical activity each day). This may sound like a lot, but start with what you can. If 60 minutes at once is too long, you can break it up over the day into several sessions.

Enjoy Physical Activity
Being physically active is not a quick fix but something you want to stay with for the rest of your life. So, find something you enjoy.

You can do the traditional gym activities, such as the treadmill, elliptical and weights. These are great!

But what if this kind of activity is not for you? Be adventurous and try different activities:

* Play tennis or badminton at the local recreation centre.
* Take advantage of the mountains and go skiing or snowboarding.
* Go for a hike. Hiking is a great way to be active and spend quality time with family and friends.
* Join a sports team. Some communities offer great beginner and recreational leagues for the non-competitive types.

What about exercising at home? Try an aerobic video. These videos are good because they let you go at your own pace.

Go on a neighbourhood power walk. Clean your house at a faster pace. Be a kid again and go for a bike ride. Crank up the tunes and dance!

You can lose excess weight by staying active to keep the weight off. The key is to find something that will make you happy and keep you moving throughout your life.

Regular physical activity is important for achieving and maintaining a healthy weight. Of course, changing lifelong habits is never easy. Start by doing what you can and then look for ways to do more.

Not sure where to start? Try walking! It’s America’s favourite physical activity. Walking is easy, cheap and can be done on your own or with friends. But, whatever you do, make sure that you enjoy it.

Source: HealthyAlberta.com

These days, many Americans spend a lot of time using their computers, TVs and cell phones, on average Americans of all ages watch TV for eight to 14 hours a day.

Screen time, which causes us to be inactive for hours on end, is one of the reasons for ever-increasing obesity rates, even among very young children. Fortunately there are a number of ways to use technology to promote active living.

Active video games
Active video games for the Wii and games like Dance Dance Revolution and EyeToy Kinetic are getting lots of attention. These games are popular with both adults and kids because:

* They are fun and challenging, and they get you moving.
* You can play them with other people or alone.
* They can encourage socializing and turn-taking.
* They can be co-operative, or you can compete with another person or a computer opponent.
* Some games allow people of different ages and skill levels to play together.

People have found a variety of ways to use active video games. For example:

* Some kids are challenging their parents to a game of boxing or baseball.
* Families are playing virtual games of doubles tennis in their living rooms.
* Some schools are using Dance Dance Revolution in their physical education program, or during recess and lunch breaks. They may even hold dancing competitions with other schools.
* Some hospital staff are using active video games in their work with people recovering from accidents, surgery and strokes. For example, an Edmonton hospital has incorporated a virtual 10-pin bowling game into its medical rehabilitation program.

Techno helpers
Active technology doesn’t have to be all about games, though. You can use programs for your personal computer or a hand-held device like the Blackberry to remind you (and others) to be active. These “techno helpers” can also give you exercises to do and help track your daily activity levels. All you need is software (which might come with your computer) and an Internet connection.

Some people use their day-timer to remind them to get up and be active. Some use e-mails or text messages to help them meet friends at exercise classes, the neighbourhood park or the front door of their office building.

The Alberta Centre for Active Living has two popular exercise videos on its Physical Activity at Work website. These videos are simple to use and are designed to help you avoid spending too much time sitting and typing, whether you are at work or at home. If you’ve never done yoga, using these videos can give you a chance to try it out with a qualified instructor.

Some offices have workstations featuring a treadmill with a computer and telephone mounted in front. Workers can carry out many of their daily tasks while walking on the treadmill. This solution is really helpful for those who can’t find time for activity after work or on weekends.

A word of caution
Active video games are fun, and they do get you moving. But they are simply more active than traditional video games. They are no substitute for other types of physical activity.

Active video games can help adults achieve the recommended 30 minutes of moderate activity per day (90 minutes are recommended for children and youth). As well, they can keep you active when the weather or other factors make it difficult to be outside.

Active video games might also inspire you to pursue related “non-screen” activities such as dancing, playing an instrument (guitar, drumming), shadow boxing, yoga or tai chi and sports such as bowling, baseball, boxing, tennis and golf. Once you know you like it, why not try it for real?

The bottom line: even if you are using active video games and other technical aids to become more active, you also need to participate in other activities and exercises that improve your flexibility, strength and endurance. Remember, too, that social contact is one of the great side benefits of playing sports or walking with friends or taking dance lessons.

Use technology as a tool for activity
It is important to keep up with the ongoing and rapid changes in technology in order to use these tools to the greatest advantage. Computers and TV tempt us to sit too much. But if they are used wisely, even they can help us to get moving.

Source: HealthyAlberta.com

In the sports world, winning teams develop a game plan to win. When you want to make a change in your life, such as getting active, you also need a game plan to help you succeed.

This article will help you to set goals for becoming more active in a way that’s safe for you. The article also describes how the places where you live, learn, work, and play can support physical activity, making it easier for you to stick to your game plan.

Being active means you will be more healthy, have more energy, meet other people, and feel better about yourself. Now that you know why you want to get more active, you need a plan to get started.

Setting Goals

Remember, you can’t expect too much too soon. If you haven’t been active for 10 years, you can’t expect to run a marathon after a few weeks of exercise. Here are some tips to help you set goals that you can achieve.

• Think about how much time you need and when you can be free for activity each day.
• Ask your family and friends to support you.
• Find out if you have a neighbour, friend, or work mate who would like to join you.
• Find out about easy, fun ways to be active near where you live and work.

It’s a good idea to think about your goals for becoming active, so you can get from where you are now to where you want to be. Lots of people find SMART goals helpful.

S: Specific

M: Measurable

A: Attainable

R: Realistic

T: Timeframe

For example, you could set a goal of going for a brisk, 30-minute walk, five days a week, all year long. This goal is a SMART goal because it lets you decide when you will walk (early in the morning, during your noon hour, or after you’ve put the kids to bed), ensures that you do enough walking to make it worth doing, and gives you two days off.

Safety First!

Make sure it’s safe for you to exercise. Physical activity is safe for most people, but if you’re unsure, answer these questions to see if you should check with your doctor before starting. (See the Physical Activity Readiness Questionnaire in the LEARN MORE section below.)

Safety also means wearing the right gear such as

• comfortable shoes, sneakers, or boots;
• clothing suited to the weather (layers are a good idea in cool weather);
• sunscreen and a hat (even when it is cloudy); and
• safety gear when needed (e.g., helmet, knee pads, wrist guards).

It’s important to drink the right type and amount of fluid. According to sport scientists, you should drink about two glasses of fluid (about 500 mL) two hours before exercising, and enough fluid during exercise to replace the water you lose through sweating.

Water is fine to drink if you are exercising for less than an hour. Sport drinks or juice mixed with water are only needed if you participate in intense exercise that lasts more than an hour. These drinks give you the sugars (calories) and salt you lose during exercise. But you don’t want those extra calories if you don’t need them.

With a Little Help from Your Friends…

When setting up your game plan, remember that it’s easier to get active when the places where you live, learn, work, and play support physical activity. For instance, it will help you stick to your game plan if:

• your friends and family are active;
• your neighbourhood is a safe place to walk, bike, and play;
• your schools and workplaces provide opportunities to be active;
• your community has walking and biking trails, parks, and playgrounds that are pleasant, well lit, and safe;
• you know what activity to do and have the skills to enjoy doing it; and
• you have enough money to take lessons, go to facilities, and join clubs.

Getting involved in your school, workplace, and community to make them places that support active living is a good way to help yourself and others stay active.

Getting Ahead of the Game

Putting together an activity game plan is an important first step for getting started. A game plan helps you become active, so that you can be safe and have a good time. Check out our tips for staying active, so that you can be prepared for little setbacks. Make a game plan to win at making active living part your way of life!

Source: HealthyAlberta.com

Times have changed. Years ago, our daily lives required tasks that were hard work, like chopping wood or hauling water. Today, modern technology and conveniences have made our lives much easier. We sit for much of the day: driving the car, working at a computer, and watching television.

This article gives you four excellent reasons for becoming more active. You need to use your muscles and bones to improve your physical and mental health and enhance the quality of your life.

Reason #1: Do It for the Physical Health Benefits

Want to cut in half your chances of getting colon cancer, Type 2 diabetes, cardiovascular disease, and coronary heart disease? That’s what regular physical activity will do for you.

Regular activity reduces your risk of:

• high blood pressure, stroke, and coronary heart disease;
• Type 2 diabetes;
• osteoporosis;
• colon cancer;
• obesity;
• anxiety;
• depression.

Being active will also

• give you more energy;
• improve your posture and balance;
• help you maintain a healthy weight

Reason #2: Do It for the Fun

Most people who dance, swim, play tennis, or go hiking do it because they like it! But having fun also benefits your health. Taking part in an activity that you enjoy will help you relax and reduce stress. It will also help you feel good about yourself. The end result? Improved mental health.

What activity appeals to you? It makes sense to find an activity that you enjoy doing by yourself or with others, because you are more likely to stick with it. Find out what opportunities there are in your community to try new activities and learn new skills.

Physical activity doesn’t have to be hard to be good for your body. You don’t have to sweat it out at a gym if you would prefer to be outdoors or walking in a mall.

Reason #3: Do It to Spend Time with Family and Make New Friends

Being active will give you opportunities to meet people and connect with family and friends.

Your time is one of the most precious gifts you can give your family. Spend more time outdoors with your partner and/or children. The fresh air and space offer the freedom to leap, run, and climb. Walk the dog, play at the park, teach your children a game from your childhood, or listen to your grandparents’ stories as you wander through a museum.

Group activities at a community or recreation centre can provide you with social support and a sense of belonging. While getting the exercise your body needs, you can also make friends who can help you deal with the stresses of life. Check out programs that are available locally, and talk to your friends about activities they do.

Reason #4: Do It to Stay Independent as You Get Older

Physical activity helps you live better as you grow older. Staying active will help you reach, bend, lift, carry, and move around more easily, so you can continue doing the things you like to do. The more you sit or lie around, the stiffer your joints become. Stretching and strength exercises will keep your muscles and joints mobile and help to prevent falls and injuries.

You’re never too old to enjoy the benefits of more activity. Being active is safe for most people. Start slowly and build up. If you are unsure about how much activity to do, talk to your doctor.

It’s Important to Be Active

Being active is one of the most important things you can do for your health. When you’re active, your body works better, and you lower your chances of getting heart disease, diabetes, stroke, or colon cancer. Activity feels good, gives you more energy, and makes you feel better about yourself. And physical activity doesn’t need to be a chore.

Source: HealthyAlberta.com

Daily physical activity is always important, even during pregnancy. Research has shown that pregnant women without complications can and should do aerobic and strength-conditioning exercises.

Physically active pregnant women do not increase risks for their babies. Nor does moderate physical activity when you’re breast feeding affect the quantity or quality of breast milk or affect your baby’s growth. Just be sure to ask your doctor to perform a PARmed-X for pregnancy to determine your readiness for physical activity.

This article explains the many physical, psychological and social benefits of making physical activity a part of your pregnancy. It also describes the types of activity most suitable for pregnant women and offers tips for starting and maintaining a routine.

Benefits
Regular physical activity during pregnancy can:

• strengthen the muscles you need for labour and delivery
• control mood swings
• improve circulation and posture
• reduce some of the discomforts of pregnancy (swelling, leg cramps, shortness of breath, backache, varicose veins and constipation)
• help you feel less fatigued
• promote healthy weight gain
• decrease your risk of developing diabetes during pregnancy

Suggested Types of Activity
Continuing activities you have been doing is usually OK, but you should consult with your physician to be sure. If you want to start being physically active while pregnant, try these activities:

• walking
• stationary cycling
• yoga
• swimming and water aerobics
• low-impact aerobics
• pre-natal exercise classes

Contact sports are not recommended for pregnant women. It’s important to avoid activities that could cause you to lose your balance or fall. Other activities to avoid during pregnancy include activities that:

• involve bouncing/balancing/single-leg standing
• may result in a loss of balance or falling
• involve excessive bouncing or jarring movement
• cause your body temperature to rise dramatically
• inline skating and water skiing

Check out the programs or classes at local fitness and recreation centres. Being active with others can be more fun and motivate you to continue your routine even after your baby is born.

Tips and Precautions
Don’t overdo any form of physical activity. Include warm-up and cool-down exercises in your routine. Monitor your heart rate throughout and try to stay within the target heart rate range recommended by your doctor. Stop exercising immediately if you feel dizzy, light-headed or short of breath. Don’t overheat, and stay hydrated.

Use the following talk test to measure your intensity. If you can’t talk and exercise comfortably at the same time, you should slow down.

Change activities to suit your changing body. Choose activities that are kind to your back. Avoid exercises and positions that put additional stress on stretched abdominal muscles or compress your spinal joints. Avoid lying on your back, beginning about 16 weeks after gestation. A qualified fitness instructor can give you other tips about ways to change your physical activities during pregnancy. With the guidance of your physician and qualified fitness professionals, you can have a healthier pregnancy. If you are pregnant or hoping to be soon, plan now to make physical activity part of your daily routine both during your pregnancy and after the birth.

Source: HealthyAlberta.com

Physical activity is good for you, even in your later years. In fact, it is one of the best investments you can make in the second half of your life.

Retired people should try to be more physically active than ever, since a regular physical activity routine can improve their health and enhance their quality of life. Physical activity for older adults:

• Provides an enjoyable pastime.
• Helps to maintain independence.
• Prevents disease.
• Helps to manage the symptoms of an existing disease and slow down the progression.
• Supports a faster recovery from surgery or a fall.

Enjoying Your Later Years
We no longer believe that retirement means just sitting back and taking it easy. Too much time in the easy chair, and you won’t be able to get out of it!

Being moderately active for as little as 30 to 60 minutes a day will increase the quality and quantity of your life. Considering that there are 1,440 minutes in every day, that’s a pretty good deal.

Regular physical activity will allow you to keep doing the things you enjoy, or better yet, to try something new. When you play with the grandkids, you’ll be able to keep up with them. You’ll be able to travel, volunteer, dance, canoe, hike, play baseball or coach a team. Age doesn’t have to stop you from having fun.

Managing and Preventing Disease
According to the World Health Organization, sedentary living (that is, being a couch potato) is the greatest health risk for older adults. Now is the time to get moving, even if you never have before.

Regular physical activity can slow down or even reverse the progression of a chronic disease. And it’s one of the best ways to manage the symptoms of a disease. For example, arthritis sufferers can find pain relief in gentle movement of the joints. As the fitness experts say, “Motion is the lotion for your joints!” Keeping your muscles strong also helps to make the joints stronger and healthier.

Investing in Your Health
The time and money required to support a regular physical activity program can give you great returns. How much is it worth to maintain your health and independence? Where would you prefer to spend your time and money? On enjoying life? Or on being sick?

Remember, your body cannot “store” fitness. Activity has to be a regular part of your daily or weekly routine.

Physical activity is just as important in your older years as it was when you were young. But it is never too late to start, and you will benefit at any age.

Physical activity will help you enjoy life and manage disease. It is one of the smartest investments you could ever make, and you don’t have to wait 20 years to start cashing in. You will start to see benefits within weeks!

Source: HealthyAlberta.com

Your bundle of joy has finally arrived. You may be excited and exhausted all at the same time.

Regular activity after childbirth can help you:

• Strengthen muscles weakened after pregnancy and childbirth.
• Return to your pre-pregnancy weight (breastfeeding helps too!).
• Cope with the responsibilities of caring for your baby.
• Demonstrate an active way of life you want your child to follow.

This article will give you four good reasons to build physical activity into your busy day. Take steps to look after your health, not only for you, but also for your baby.

Reason # 1: Do It to Feel Good
It’s a good idea to check with your doctor before you start becoming more physically active. You may need more time than you think to recover from childbirth.

If you have had a healthy uncomplicated pregnancy, you should be able to begin an exercise program as soon as you feel ready. Be patient, and listen to your body. Begin slowly, and build up gradually.

You can begin exercises to tone your pelvic floor muscles to help prevent leaking urine when you cough or laugh. Kegel exercises can be done anywhere, anytime.

Regular physical activity will help you gradually return to your pre-pregnancy weight. Breastfeeding helps too. Moderate physical activity does not affect the quantity or quality of breast milk or affect your baby’s growth. To avoid discomfort from engorged breasts, consider feeding your baby or expressing milk before exercising.

Some activities you can start with include:

• Walking: If you walk briskly, wear a supportive bra.
• Yoga: Start slowly, or look for a postnatal yoga class specially designed for new moms.
• Postnatal fitness or strollercise classes: Look for classes designed for new moms or a class for moms and babies.
• Swimming: You can begin swimming after vaginal bleeding and discharge have stopped.

Reason # 2: Do It to Feel Good About Yourself
Baby blues are common. In the first few days after childbirth, you may feel tearful, exhausted, irritable or overwhelmed. These mood changes can be caused by many things, such as a change in hormone levels after birth, pain and tiredness from the labour or a lack of sleep from caring for the baby.

The “baby blues” will pass in one or two weeks. It will help if you look after yourself by getting some rest, fresh air and exercise, eating healthy food and accepting help from others.

If after two weeks you still feel blue or you can’t cope or can’t look after yourself or your baby, see your doctor or public health nurse (see also the “Life With a New Baby Is not Always What You Expect” link below).

Reason # 3: Do It to Connect With Others
Getting active together with other new moms and their babies can give you social support. You can make new friendships and future playmates for your baby. Check with your community’s recreation or family services department for programs designed for new mothers.

You might arrange for a friend or family member to give you a break from your baby, while you go for a walk with a friend or participate in an activity you enjoy.

Spending active time as a family will strengthen bonds and build memories.

Reason # 4: Do It for Your Baby’s Healthy Development
Research has shown that babies need active movement as much as older children to develop both their body and brain.

Babies need a chance to explore their world by rocking, rolling, crawling, kicking, climbing, swinging, throwing and catching.

For example, bounce your baby on your ankles or knees in rhythm to nursery rhymes or songs. Or place your baby on her tummy while you read to her or roll a ball, so that she will lift her head and watch it. For more ideas, see the resources below. Physical activity is good both for you and your baby, physically, mentally and socially. Being active will help you make this moment in your life both enjoyable and memorable.

Source: HealthyAlberta.com