With a new year comes an even busier schedule. That project you said you’d revisit? That after-school activity your child wants? That postponed get-together with friends? Everything seems to converge at once.
Fitting regular exercise into your list might seem impossible. That’s why we’ve gathered quick workout ideas for your busy schedule.
You may have tried meal prepping, but what about workout prepping? Set aside time each week to plan your workouts, like hitting the gym or taking a daily walk—make it your own!
Pro tip: Set out your workout clothes or pack your gym bag the night before to make exercise easier the next day.
Don’t sacrifice time with loved ones for your workout. Combine social time by walking together around the neighborhood or on trails.
Pro tip: Bring a health-boosting drink like matcha or rooibos tea to enjoy during your walk.
Can you only find time at night? Bedtime yoga helps you move and relax, prepping you for sleep while improving balance and strength.
Pro tip: List what you’re thankful for during your yoga session to enhance your practice.
High-intensity interval training (HIIT) packs big benefits into shorter sessions. Example: 45 seconds of jumping rope followed by a short break, then 45 seconds of squats. HIIT is ideal for those short on time.
Pro tip: Download a HIIT timer app to track your sets.
Working while walking on a treadmill is becoming popular for remote employees. It allows you to move while getting work done; walking can also curb cravings and boost immune function.
Pro tip: Choose easy tasks to complete while walking, like reading or answering emails.
Vary your commute by running, walking, or biking a few days a week for a built-in workout. These activities can decrease stress and improve focus.
Pro tip: Biking instead of driving once a day can decrease your carbon footprint by around 67 percent.
Can’t find alone time? Involve the kids! Have them do yoga with you or bike alongside you while you run.
Pro tip: If they can’t join, sign them up for an activity near your gym.
Keep a resistance band handy for mini workouts anywhere. They’re affordable and effective for building strength.
Pro tip: A jump rope is another portable tool for a great cardio workout.
Find exercises that bring you joy, like dancing, geocaching, or walking to your favorite coffee shop.
Pro tip: Try indoor rock climbing for a unique, heart-pumping hobby.
Don’t stick to one workout. Mix it up with gym days, long walks, and yoga sessions to stay motivated throughout the year!
Pro tip: Schedule rest days for muscle recovery and relaxation.
By Makena Wardle
Article Courtesy of Alive Magazine
Stark gender differences exist in seeking both physical and mental health care. Understanding these differences and how professionals can identify those less likely to seek help will aid in developing targeted strategies.
A 2016 Canadian study published in BMC Family Practice highlighted factors influencing why men are less likely to seek medical help than women. It suggests greater variability in how individuals decide to seek mental health help due to stigma, particularly among men.
Prioritizing health is crucial for men, aiding their well-being and positively impacting those around them. When men take care of their health, they can live longer, healthier lives, reducing chronic disease risk and enhancing their quality of life.
This proactive approach can lead to increased energy, better mental clarity, and positive outlooks, improving interactions with family and friends. Men who prioritize health become role models, inspiring healthier lifestyles within their communities and families, encouraging children to adopt good habits themselves for a healthier next generation.
Men’s reluctance to seek health care, especially for mental health, can have serious consequences. Recognizing the factors deterring men from seeking help is the first step to breaking down barriers.
Addressing these issues can create a more inclusive health system encouraging men to prioritize their health. However, the challenge lies in turning this knowledge into actionable strategies.
There is a slightly greater inclination among men to seek help for physical health issues, but improvements are needed. Encouraging regular checkups and educating men about critical health screenings can save lives.
The gender gap in seeking mental health care highlights the need for a cultural shift. Normalizing conversations about mental health among men and providing resources can help them seek assistance without fear of judgment.
Identifying reluctant men allows for targeted interventions. Health practitioners can reach out, offering information and support to encourage regular health checkups.
Promoting healthy relationships and balanced lifestyles creates supportive environments, making it easier for men to seek help.
Educating men on nutrition and the effects of unhealthy behaviors can motivate long-term health changes.
While supplements can support health, their use should be informed by healthcare advice, complementing healthy choices rather than replacing them.
To advance, we must break down barriers preventing men from seeking care, creating a society where they feel supported in prioritizing their health, benefiting themselves and those around them.
Change won’t happen overnight, but with targeted policies, supportive communities, and shifting societal attitudes, we can close the gap in health care seeking between genders. Let’s champion a healthier future for all men, making health care access inclusive and a priority for everyone.
By Theodore D. Cosco, PhD (Cantab) Cpsychol
Article Courtesy of Alive Magazine
When you were younger, you likely had more friends than you knew what to do with. Through school, sports, and clubs, you connected with people who shared your interests. It was easy—just show up.
As life became more complex with careers, partners, kids, and more, you probably found yourself with just one or two close friends and rarely see them in person. Does it matter? Your mental and physical health may depend on those friendships.
Social connection serves as a buffer against stress, depression, and other mental health issues, correlating with a greater likelihood of seeking help.
Thirty years ago, 55 percent of men had at least six close friends, but today, only about 27 percent report having that many, with 15 percent having no close friendships.
The American Journal of Men’s Health identifies three distinct patterns:
Strong social connections can insulate against loneliness, anxiety, and depression. They can also help maintain a healthy BMI, improve blood sugar control, and enhance cancer-fighting odds.
Tim Geromini, nutrition and strength coach, states, “If you spend time with people who are physically active, you’re more likely to be fit. Social connectedness with the right people will positively impact your mental wellness and physical health.”
If this resonates with someone you know, consider your role in empowering your partner. The “independent guy” might not ask for help even when he needs it.
With connection benefiting health, consider this your green light. Here are a few tips from Geromini:
Approach the topic with empathy and encourage open conversations about their social concerns.
Demonstrate the positive impact of social connections by actively engaging in your own social life, inspiring your partner to follow suit.
Participate in social activities together, like local classes or events you both enjoy.
Accompany your partner to social or networking events, offering emotional support and encouragement.
Help find resources and communities relevant to your partner’s interests, such as local groups and online communities.
Promote small steps in building connections through casual gatherings or small group outings.
Maintain a nonjudgmental approach and assure your partner of your support.
By Brendan Rofe, BA, DipA
Article Courtesy of Alive Magazine
The planet is heating up, putting life and ecosystems at increasing risk. Social and economic inequalities, between and within countries, remain stubbornly high. We’ve all heard the buzzword “sustainability” given as a solution to these problems: if we can shift our systems to become more sustainable, we can cut down on carbon emissions and resource use while making societies fairer for all.
However, what does sustainability actually <mean>, and what progress are we making towards it?
In 1987, the United Nations Brundtland Commission defined sustainability as “meeting the needs of the present without compromising the ability of future generations to meet their own needs.” This definition is still relevant today. Indigenous communities have long held the belief that we should care for our world in a way that ensures the well-being of future generations.
The concept of sustainability has three core components:
Environmental sustainability focuses on protecting and preserving natural resources (like clean air, water, forests, and biodiversity) for future generations. Shifting toward renewable energy and reducing waste are key aspects.
Economic sustainability means supporting growth while ensuring resources are used efficiently and responsibly. Our largely linear economies follow a “take-make-use-dispose” formula. While we’ve shifted toward recycling, efforts are often insufficient: a 2019 study found only 9 percent of plastic waste in Canada is recycled. To be truly sustainable, we need a circular economy, where products and resources remain in circulation. Just 7.2 percent of the global economy is currently circular.
The social dimension of sustainability is critical, relating to creating a world where everyone can meet their needs and access a good quality of life. This includes ensuring equity in transitions to more sustainable practices.
Environmental justice highlights how vulnerable communities often bear the brunt of climate change and pollution. The Government of Canada is working on a strategy to promote environmental justice.
While individual action is important, governments and corporations also have a lot of power.
In 2015, Canada committed to the UN’s 17 Sustainable Development Goals (SDGs) to be achieved by 2030, covering environmental, economic, and social sustainability. While progress is being made, much work remains, particularly regarding persistent inequalities and increasing emissions from oil and gas projects.
According to a recent study, 80 percent of global carbon dioxide emissions from 2016-2022 came from just 57 corporate and state producing companies. Corporations hold significant influence and often lobby against environmentally and socially beneficial practices.
Systemic change is needed, but individuals also have power. Be critical of corporate sustainability claims, as “greenwashing” is common.
We should all try to make our lives sustainable, but don’t lose sight of the changes needed from governments and corporations. Using your voice to protest and vote are crucial ways to hold power to account.
By Isabela Bonnevera
Article Courtesy of Alive Magazine
Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion, but it can also offer a wonderfully relaxed celebration.
With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.
By Helena McMurdo
Article Courtesy of Alive Magazine
In today’s fast-paced society, many of us emphasize the value of “doing” and diminish the significance of downtime—a mindset that often extends into pregnancy.
Expectant moms are frequently burdened by anxiety about managing responsibilities, whether it be maintaining workout routines throughout trimesters or focusing on household tasks during postpartum recovery. In reality, we’re not supposed to do it all (or do it the same).
Here’s how to reclaim rest and tap into the benefits of yoga during this transformative period of motherhood.
With the pace of modern life pulling our attention in various directions, we often end up in a continual state of reactivity. The pressure to be productive can impact everything from sleep quality to hormone regulation, both vital during pregnancy and postpartum to create a nurturing environment for ourselves and our little ones. Failing to allow ourselves time to heal and discover what it means to mother can lead to struggle.
How can we embrace downtime? What does it mean to truly rest? Rest isn’t necessarily about sleep quality but our capacity to simply stop and be. It’s our ability to downregulate the nervous system or take moments of conscious rest throughout the day.
Whether pregnant or caring for a newborn, carving out time for rest allows us to surrender to our circumstances. How we think and relate to ourselves and others is rooted in our capacity to rest. Practicing conscious rest in pregnancy and postpartum can take many forms, such as reading a book, meditating while breastfeeding, or gentle stretching. It means letting go of the pressure to run outdoors or clean before the baby wakes.
Author Kimberly Ann Johnson explores this in her book The Fourth Trimester: “Exercise is a healthy stress reliever, but sometimes it is the only way that women know how to regulate their stress levels. [Pregnancy] is a great time to strengthen internal practices like meditation.”
Embracing rest throughout each perinatal stage doesn’t mean giving up movement. Yoga connects our bodies and minds during this transitory time. While standard yoga centers on stretching, prenatal yoga emphasizes structural alignment and stability-focused work—from strengthening the pelvic floor to releasing lower back tension. It also includes breathwork and visualization techniques.
Research indicates prenatal yoga can reduce labor pain, lower the likelihood of intervention during childbirth, and boost the birthing parent’s immune function. Additionally, studies suggest yoga enhances psychological well-being during pregnancy and postpartum by mitigating stress and improving sleep quality.
Whether pregnant or caring for a newborn, committing to a standard yoga practice each week may be unrealistic. Instead, reframing self-care and not fixating on a previous workout routine is crucial. Smaller but more regular practices of self-care can be as beneficial as an hour at the gym. There’s no going back after having a child; you’re creating something new.
By Brittany Devenyi
Article Courtesy of Alive Magazine