I can still remember being 13, stealing a look at my older sister’s teen fashion magazines, and immediately feeling inferior. I wasn’t skinny, I didn’t have flawless skin, and my smile was all braces. I wanted to be taller, shorter, slimmer and tanned, but most of all, I wanted clogs to wear with knee socks. Thankfully, I had a mother who believed that kids should wear running shoes most of the time… and though I didn’t agree with her then, I certainly do now.

My point is only that from a very young age, I felt pressure to ‘look’ a certain way on the outside and for many years, allowed this superficial sense of myself to overpower how I felt on the inside. Most girls and young women still feel this way… I know, because I often work with and address groups of children, teens and young adults. So many admit to going to the gym or participating in physical activity only to “get slim”, “stay thin,” or because it will help turn them into something they aren’t. It doesn’t stop there either, does it? How many of you know brides-to-be that have half-starved themselves or exercised like fiends in order to fit their distorted image of what a beautiful bride should look like? What about the post-partum mum who just weeks after delivery is devastated by a few extra pounds or resents her post-baby belly?

Teaching classes for many years and working with clients of all ages is a true privilege that has enabled me to better understand the feelings of inadequacy felt by so many girls, boys, and adults of all ages. Our understanding of what is healthy has become so incredibly distorted as we focus on how we look on the outside (and to everyone else) rather than how we look and feel on the inside (and to ourselves).

First off, know this: we are each our harshest critics. I think it’s time we stopped looking in the mirror only to see flaws, imperfections and perceived inadequacies, and started celebrating health and life. Your legs may not look like those gracing the runways, but can they ever walk! That post-baby belly? Look at what you have to show for it! That heart so full of love for others? Show it some love right back in the form of exercise!

Exercise alone rarely leads to weight loss – at least weight loss of significance. In actual fact, experts suggest that weight loss is 80-90% diet and only 10-20% exercise. Many people, often those wanting to lose weight or those with unrealistic goals altogether, log hour upon grueling hour at the gym, only to give up when results are slow to come. While results on the outside take time, let me assure you that results on the inside – where it really counts – are much faster indeed!

In fact, according to Travis Saunders, Certified Exercise Physiologist and PhD Candidate at the University of Ottawa, “one of the most amazing things about exercise is that the benefits of a single workout are seen within hours of the workout itself, and last up to three days. For example, a single session of aerobic exercise has been shown to reduce important risk factors for diabetes and heart disease such as triglyceride levels, blood pressure, and insulin resistance, while also increasing HDL cholesterol”. One study of 30,000 Danish adults, found that those who engaged in some light physical activity (e.g. 2-4 hours of walking, light gardening, etc., per week) reduced their risk of death during the study period by about 30% in comparison to those who did no physical activity.

Most of us invest a lot in our outward appearances: from colouring and styling our hair, to whitening our teeth, to keeping up with fashion trends, to the innumerable cosmetic surgery procedures now available. I’d love to see Canadians invest as significantly in their inner health and wellbeing – so let’s shift our thinking and adjust our rationale for making physical activity part of our lives.

Personally, I enjoy physical activity most when it’s fun (I’m having such a great time that I can’t wait for the “next time”) and it serves a function (like riding my bike to get somewhere instead of taking my car). I’m not active in an attempt to live up to an image of what society says I should look like. In fact, I don’t see conforming as living “up” to anything. I’m active for the physical and mental health benefits and because I’ve found joy, happiness, confidence, enhanced self-esteem, stress-relief, social benefits, challenge, fulfillment, opportunity, discipline and above all, FUN, in choosing to be active.

I’d love to hear from you on this subject, so please leave a comment or send me an email at info@participaction.com

Catherine Cameron
Ambassador, Active Living

The good news is that with a little advance planning, an active summer is within reach of every family and child. It’s May – which means there are only a few weeks left until the school bells rings and springs them loose for the summer. Now is the time to start planning!

1) Swimming lessons. They’re available at no or low cost at community recreation centres throughout Canada. Swimming is a life skill that no child should be without and can lessons can help prepare them for a lifetime of water-based fun.

2) Camps. Register your kids for summer camps that engage campers in plenty of active play every day. All camps should offer a physical activity and active play component.

3) Get the bikes out! Make bike riding your mode of transportation for the summer. Cycle to friend’s homes, swimming lessons, day camp if possible, grandma’s house, the corner store… and more.

4) Parks and playgrounds. Spend evenings with your kids at local parks and playgrounds. Ride your bikes to a different nearby park every evening.

5) Hire a teen to care for and enjoy active time with your kids an hour or two each day. They can take your kids on bike rides, play soccer with them at a local park, teach them tennis on the public courts, take them to the playground, organize races, teach them how to play ball hockey, plan some nature hikes, and more. This is often a terrific solution for parents with older children who have little ones with differing needs, or for work-from-home parents attempting to juggle work and kids at home.

6) Check out the YMCA for camps for children of all ages as well as programs for teens. The YMCA offers financial assistance to those in need.

7) Introduce your kids to some new activities. Canoeing, kayaking, climbing, geocaching, orienteering, mountain biking, windsurfing. Check out overnight and day camp options, as well as lessons in your community. Many people are surprised at just what’s on offer in their own communities.

8) Encourage older children/teens to work towards their lifeguarding qualifications and to accrue the volunteer hours most require for high school graduation, within an active environment. Though my eldest daughter obtained her required 40+ hours of volunteer work last summer, she’s decided to spend some of her summer this year, doing more volunteer work in our community.

9) Summer leagues. Check out baseball and soccer leagues in your community. They can help provide your children with the physical activity they need for health benefits, some super fun, and a whole team of friends with whom they can enjoy play dates while school’s out for the summer.

10) Plan ahead. Organize play dates, day trips and weekend hikes and longer bike rides ahead of time. Sure, there’s something wonderful about impromptu summer fun, but with most family’s whirlwind schedules, a little advance planning usually pays off.

Here’s to a summer of active fun for all!

Catherine Cameron
Ambassador, Active Living

My programs have helped thousands of adults begin running and it’s been an absolute joy to work with and help hundreds of children get their running starts over the last few years (including many who don’t like sports, physical activity or physical education classes, or running at all!). This program is kid-tested and kid-approved… so gather up the family, get started, and have some fun!

Got a question? Attempting the program? Tried it and loved it? I’d love to hear from you! Please post a comment here on our blog or send an email to my attention at info@participACTION.com

With my best wishes for some fabulous family fun!

Catherine Cameron
Ambassador, Active Living

While in truth there are many things that could and should be done to enhance the health of children in Canada, I can say without hesitation, that I would institute compulsory daily physical education by qualified physical education specialists for school children of all ages. The emphasis would be on participation and fun with the hope of instilling in every child, a life-long love of physical activity and sport.

Although an active lifestyle should ideally begin at home with parents role modeling the active lifestyles they want for their children, with only 7% of Canadian children and youth getting enough physical activity to meet the Canadian Physical Activity Guidelines, we have an inactivity epidemic which is leading to additional health epidemics. Indeed, 93% of our children are not active enough for health benefits. Do your kids get at least an hour of heart-pumping physical activity every day? Likely not.

Short of pulling chairs out from under them and seizing and hiding the TV remote and gaming console, many worried and desperate parents simply shake their heads, some even consoling themselves with the misinformation that if their children are slim, they’re also fit.

We have the ability to change health outcomes for this generation of Canadian kids. We can and we must. According to Canadian Pediatrician, Dr. Glenn Berall, “we are failing our kids by letting them be too sedentary, by not encouraging active play, by not modeling active behaviour, and by structuring our environment so that there are diminished opportunities for play.” So let’s do it. Let’s be the change our kids – and every child, deserves.

While my vision of compulsory daily physical education for every child in every school in Canada may not and may never “be,” there’s no reason to sit idle waiting for change. Sitting in fact, is the last thing we should be doing. We don’t need to wait for and rely on others to help us move more or get our kids moving – we have the power! In fact, our Bring Back Play campaign is a great place to start. Though our campaign provides tips, tools and a super app loaded with the classic games we played as kids, it also has many begging the question: why did we ever stop playing? How could we let something so fun, so simple, and so essential to the health of our children (and ourselves) slip away?

The issues are indeed complex – but active play needn’t be. It’s the simple stuff that a happy and healthy childhood should be made of. It starts with building a fort out of sofa cushions, chasing a balloon, blowing bubbles, an impromptu game of Hide & Seek or tag, kicking a ball, or simply going outside. Something simple for a change. How nice!

So now I’m asking you. If you could do one thing to enhance the health of your children and every child in our country, what would it be?

Catherine Cameron
Ambassador, Active Living

1 – Ride bikes

2 – Play hopscotch

3 – Shoot some baskets in the school yard

4 – Play some tennis on the local public courts

5 – Fly a kite

6 – Play street hockey

7 – Head to the playground

8 – Make a splash and go swimming

9 – Walk the dog

10 – Toss a Frisbee

11 – Play some backyard badminton

12 – Play ping pong

13 – Play Hide and Seek

14 – Try roller skating

15 – Visit your local YMCA

16 – Draw on the sideback or driveway with chalk

17 – Blow bubbles and chase them

18 – Play Kick the Can

19 – Play tag

20 – Kick a soccer ball around

21 – Climb a tree

22 – Ride a scooter

23 – Organize some races

24 – Play tennis against the garage door or school wall

25 – Batting practice!

26 – Get the kids involved in gardening

27 – Wash the car and have the kids wash their bikes

28 – Jump rope

29 – Hula hooping

30 – Explore the outdoors: lift up rocks to look at creepy crawlies, grab some binoculars to look for birds, build mini teepees after collecting sticks, or gather rocks and build mini inuksuit.

Here’s to more play and more fun! Looking for more ideas still? Check out our new Bring Back Play app where you’ll find all the classic games we used to play!

Here’s to more fun for all!

Catherine Cameron
Ambassador, Active Living

PS: Invite your friends to join our 30 Days of Play in May event on Facebook. Share your photos, ideas, favorite games, and more!

Not so. Sitting watching patients play with their devices, read crumpled copies of The Toronto Star, struggle to keep little ones amused, and devour bags of potato chips from the tuck shop when hunger set in, I found myself wriggling like a preschooler, resenting the loss of my workout time on what was a perfect spring day for a walk or run.

My favorite sandwich spot hands me a pager when I walk in to place my order. “Enjoy a walk for a few minutes and when the pager goes off, your order is just a couple of minutes from ready,” they tell me. It’s a system that recognizes that my time is valuable, and it’s one patrons appreciate. Time for a quick stroll, time to make a phone call, time to visit the loo. So why not implement a similar system in more spots, doctor’s offices and hospitals included?

In the case of doctor’s offices and hospitals, asking patients to provide a cell number on which they can be summoned  approximately 10 minutes prior to the time they will be seen, is all that would be required — and this system (which could be volunteer-driven) also promotes active time over sedentary time. ”Enjoy a walk Catherine… we’ll call you approximately 10 minutes before we’re ready to see you,” would be music to my ears. What about yours?

While sitting and waiting for my appointment that day, I tweeted my idea and heard back from a woman who thought the idea was brilliant — and from another whose doctor’s office already does something similar. In her case, she appreciates not only the opportunity to stretch her legs, but also to avoid some of the germs that are all-too easy to pick up in busy waiting areas.

Got an idea to encourage physical activity where there is none? Let’s talk!

Catherine Cameron
Ambassador, Active Living

1. Always wear a bike helmet (adults/parents too).

2. Teach children to stop and check traffic before riding into a street.

3. Avoid cycling after dark and if you do, make sure your bike is equipped with lights.

4. Obey traffic signs and signals.

5. Ride on the right-hand side of the street.

6. Check brakes before riding.

7. Give cars and pedestrians the right-of-way.

8. Wear light or bright-colored clothing so that motorists can see you.

9. Be extra careful turning left.

10. Avoid broken pavement, loose gravel, and sand, all of which can lead to injury.

Introduce your kids to the fun of cycling putting safety first — and if you’ve got a bike at home that’s too small or not being used, be sure to pass it along to someone who can enjoy it.

Catherine Cameron
Ambassador, Active Living

If exercising outdoors is part of your routine, you need to consider your sun protection needs. My own sun protection strategy includes avoiding direct sun, sunscreen, light clothing that provides coverage, and a hat and sunglasses.

Sun Protective Clothing:
Clothing can provide some protection against the sun but not all clothing offers the same degree of protection. Some lightweight clothing provides protection equivalent to an SPF rating of 8 or less. To provide consumers with a better idea of the sun protection capability of clothing the Canadian Dermatology Association has adopted the Sun Protection Evaluation Program. Clothing manufacturers can use SPEP standards to rate their products, ranging from 15 (good) to 50 (excellent). Remember that hats only provide limited protection from the sun, especially baseball hats.

Sunscreen & Lip Protection:
Choose a brand labeled “broad spectrum” protection to block UVA and UVB rays. Buy a lotion with a sun protection factor (SPF) of at least 30. You may also want to consider a “sport” formula as they’ve been formulated to stay on the skin during sport. There are also many formulas appropriate for sensitive skin.

Apply the sunscreen 20-30 minutes prior to going in the sun. Apply it liberally — the Canadian Dermatology Association suggests a palm-full for each arm and leg. It’s also important to re-apply it regularly, especially after sweating or swimming.

Don’t skimp with the amount you use. Depending on how much of your skin is exposed, it can take up to about 1 ounce (30 ml) of lotion to provide sufficient sun protection for an adult. Be sure to apply to the ears, neck and top of the head where skin is exposed. Finally, don’t even think about heading outdoors without lip protection! Use a balm with a minimum SPF 30 and apply every hour.

Sunglasses:
Choose good quality sunglasses that are labeled 100% UV protection. Consider choosing wrap-around glasses so that more rays are blocked from the periphery of the eye.

For more information about sun protection, visit the Canadian Dermatology Association.

Catherine Cameron
Ambassador, Active Living

Because I write regularly about physical activity, it’s only natural that people want to know more about me and what I do to stay healthy. Today I thought I’d share a few of the changes I’ve made in recent years to enhance my health. They aren’t earth-shattering, and perhaps that’s the best part of all. Each has been a change I’ve made gradually or one at a time, and in doing so, it’s been easy to make them part of my lifestyle. What they say is true: small changes can add up to a big difference when it comes to our health! Remember, I don’t have all the answers and it’s up to each of us to identify the most appropriate and realistic changes we can make.

1 – In addition to daily dedicated “workout” time, I’ve made an effort to increase physical activity throughout my day. Research points to the importance of breaking up sedentary time with short periods of activity.

2 – I try to spend time outdoors every day – having a dog to walk and working in my garden have helped me to connect with nature and I feel so much the better for it.

3 – I stopped drinking alcohol. Determining that even a single glass of wine makes me feel sluggish and affects my running performance, I gave up all beverages containing alcohol almost three years ago. I don’t miss it.

4 – I drink more water – it’s my drink of choice. If I want to flavor it, I add a splash of organic pear or mango juice or enjoy a cup of herbal tea.

5 – I cook more, and in fact, rarely eat out. I’ve been a vegetarian for almost 25 years, like to buy local quality food, try to support Canadian farmers, and like to know what I’m eating.

6 – I consume much less sugar and choose not to consume anything with artificial sweetener or glucose/fructose.

7 – I strive to wake up and go to bed at approximately the same time every day of the week. I know I’m getting enough sleep when I awaken naturally and feel refreshed.

8 – I stretch and/or meditate for a few minutes several times a week

9 - I cherish my good friends and family and appreciate the many blessings in my life.

10 - I apologize for and learn from my mistakes and I let go of anger. As I like to say, don’t stay angry or get even, get active!

These 10 changes have enhanced my health. What changes have you made or are you hoping to make to enhance your own? We’d love to hear from you.

Catherine Cameron
Ambassador, Active Living

If you’ve got the sunscreen, the shades, the running shoes, and the desire to get moving, you’re all set. While the options are many, today’s post is really a reminder about some of the popular programs I’ve designed for walkers and runners. Find the one that suits you best and give it a try!

My 8 Week Walking Program for Beginners

My 10 km Walking Program for Intermediate Walkers

Ready to try running? Try my 5 km Training Program 

Running 5 km with ease? Ramp it with my 10 km Training Program

Wishing you lots of active outdoor fun in the months of warm weather ahead!

Catherine Cameron
Ambassador, Active Living