The 30 > Tips

Being active… in good and bad weather!

Even if the mercury drops, it’s no reason not to do your 30. Being active is the key to staying warm! The sidewalk, the skating rink, the toboggan hill, the ski trails, the snowshoe paths… so much fun at your doorstop. Ready to go?

• Don’t let the temperature cool your jets! Dress warmly by adopting the onion technique (wearing several layers of clothing). Then, choose a path that’s protected from the wind, if possible – and walk!
• Do your activities at a good intensity to warm yourself up. Also, take advantage of times when the sun is shining. Even a 15-minute walk at lunchtime can do a lot of good.
• Thinking about getting back into skating? What a great idea! Even more so because today’s skates are much warmer and more comfortable than the old ones. Why not try it tomorrow?
• Go play outside: street hockey, soccer in the snow, tobogganing, snowball fight… Having fun with family or friends gets you moving and lets you enjoy good times!
• Spice up your walk. Are there snow banks to get over? Perfect! That gets your heart and legs working more. Sidewalks slippery? Walk off the path in the park. A great natural workout!
• Is it really snowing or raining too heavily to go out? Choose an inside activity like swimming, riding a stationary bike or getting in shape with an exercise DVD.

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Kids… step away from the screen!

It’s easy for children to spend evenings and weekends zoned out in front of the TV, video game console or computer! But sometimes the only thing they’re missing to be more active is a little encouragement and some ideas.

• With your children, decide on a per-day “screen-time budget.” For example: on average, a maximum of 1 to 2 hours… all screens included!
• Offer screen passes. To earn their passes, i.e., the right to the TV, computer or video games, your children need to have been active during the day!
• Also with your children, make a list of activities with which to replace screen time, and provide them with some equipment (balls, Frisbees, kites, bikes, skates, etc.).
• Be an example! It’s pretty hard to tell the kids to shut off the screen when you haven’t been active yourself, and are zoned out in front of the TV.

And when they tell you they have nothing to do, you just need to remind them of their list. Also, plan some special activities or outings to do with them on weekends or during holidays: going to the arena or the pool, a day of skiing, hiking and a picnic in the forest, a game of Frisbee in the park (yes, even in winter!)… It doesn’t matter what the activity is – the important thing is to have fun.

To get motivated as a family, try the 5/30 Mission: Screens Under Surveillance.

Be persistent! A new habit can take a while to integrate (even for adults!)… but it’s really worth it. You’ll appreciate the chance to spend quality time as a family, being active and being healthy!

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So many reasons to walk!

As well as being an easy and accessible activity, walking is beneficial in many ways. So whether your goal is to get rid of stress, tone your muscles, or even improve your cardio, don’t look any further – it’s walking you need!

To reduce stress

If you live an exciting life that sometimes becomes a stressful life, take advantage of walking to decompress. When you don’t have time for a long walk, if you up your intensity, you save time. But be careful not to accelerate the rhythm of your thoughts with the speed of your steps! Instead, concentrate on breathing deeply and more slowly, and putting aside your worries. Don’t forget the rule of not talking about work if you’re walking with a colleague!! This “activity break” will help you replenish your energy, while reducing stress.

To tone your muscles

If your goal is more to tone the muscles of your legs, walk where there are hills, or climb staircases. When walking, look in front of you rather than at the ground: good posture reinforces back and abdominal muscles.

Walking, however, doesn’t work the other muscles of your body. You could prolong your walking session with other muscle-strengthening exercises.

To improve your cardio

You want to be more in shape? Then your walking should be done at a quick pace and make you moderately out of breath. And if you give yourself challenges, your walk will be even more effective:

• increase the rhythm of your steps and the length of your strides
• vigorously swing your arms
• take a path that includes ascents (hills or stairs)

For an even more profitable 30, alternate periods of moderate effort with periods of intense effort – for example, walk faster or jog lightly for 1 or 2 blocks of houses, then go back to a moderate rhythm for the next 2 blocks of houses.

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Be active to stay in shape… and stay on track!

Many people believe that the secret to a healthy weight lies in healthy and balanced nutrition. But where does physical activity fit in? Well, it’s a key element in weight management: by being active every day, you expend more energy and burn calories more quickly.

The 30 habit

The first goal to aim for is being active for at least 30 minutes every day. Walk, bike, swim, play badminton… It doesn’t matter how – just get moving!

Burn more calories

Next, to increase your energy expenditure, you can increase the intensity or duration of your activity, depending on your physical condition. For example, you could walk for 45 or 60 minutes, or even add intervals to your regular 30-minute session. For the intervals, do your regular 30 minutes in a continuous time block and include one-minute periods, or intervals, in which you increase the intensity. To up the intensity, you need to do something that makes you a little out of breath, like increasing your speed, climbing stairs or a hill, or jogging lightly.

Because only the total counts

To arrive at the same energy expenditure, you can do shorter sessions at a higher intensity, or longer sessions at a lower intensity. For example, 30 minutes of jogging corresponds to about 60 minutes of walking at a good pace. People with limited time can intensify their effort and condense their practice time. Just make sure to respect your own physical condition.

Perseverance… that’s the way to do it!

It seems that people who do medium-intensity physical activity for around one hour per day are more likely to stick with the habit in the long term. So it’s up to you to see how much time you have and what activity you like. Because what counts is to stay in the habit of regularly being active – ideally every day!

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Easter is not just about chocolate!

At Easter, families often get together around a great meal… and a mountain of chocolate! Why not take advantage of this get-together to organize an active activity?

Young and old (even grandparents!) can go outside before or after the meal: for a walk or to kick a ball around, shoot hoops, or even play a friendly game of street hockey. Chances are, even your teens will want to participate! And why not have a jump-rope contest for those in better shape?

Think about the traditional Easter egg hunt too: whether inside or outside, it could also be a good opportunity to get moving. Get out your cameras to capture the memories!

If possible, take advantage of the Easter holiday with a special active outing.

• Go for a hike in a local park.
• Get out the bikes and explore a bike path in your area.
• Go skating in a municipal arena, or head to the pool for a swim.

Don’t forget to bring a snack or picnic to make it feel like a party!

Who knows, you might have so much fun that you’ll do it again and again! And as for the chocolate, you can always eat it as a fondue… with a mountain of fruit!

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Walking: one step at a time towards good health!

It’s the most popular physical activity in Quebec! It suits people of all ages, presents little risk of injury, is economical and can be done almost anywhere without needing specific equipment. Walking and exercising your heart can be done in all seasons and is as enjoyable by yourself as with your family or your dog.

• A child’s hockey practice making you wait? Walk around the arena with another parent.
• Park your car at the far end of the lot or get off the bus several stops before your destination.
• Out of milk? Leave the car keys at home and walk to the grocery store!
• Walk your children home from school and take advantage of the time to talk about your day.

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To make it stick this time...

Do you register at a fitness centre or for classes every year, only to abandon it within a month? Lack of motivation? Lack of organization? To make it stick this time, ask yourself the following questions:

• Is this a good time in my life to commit to this kind of activity?
• Does my choice of activity correspond to my tastes, needs and capacities?
• What is my motivation? To have more energy? To lose weight? To improve my cardio?
• What will I enjoy? Meeting friends or making new ones? Reducing stress?
• Do I enjoy doing this or does it feel more like a sacrifice?
• Do I want to register just because the majority of the people around me have?
• Are my goals realistic?

Tips for Taking Action

• Decide what kind of activities fit best with your schedule. For some, a class at a specific time is perfect because they have a regular schedule, while others prefer an activity like swimming or training in a fitness centre, because their schedule varies.
• Register as a pair. When we’re meeting someone, we often feel more inclined to respect the commitment… and we encourage each other.
• If you do an activity after work, bring your equipment to the office to avoid stopping off at home and being tempted to stay there!
• Choose activities that are close to home or work. If the trip to the fitness centre or pool is too long, it could dampen your desire to go.

Do you wonder if the activities at a fitness centre are for you? Nothing better than a trial session! Certain centres have Open House days to let you familiarize yourself with the facilities. And it’s free!

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Get moving to beat the cold!

Hibernation is for bears! Even if the mercury drops, it’s no reason to not go outside. You just have to move: it’s the key to staying warm. The skating rink, a tobogganing hill, ski or snowshoe trails – there’s so much fun at your doorstep.

• Dress warmly, by choosing clothes made of breathable fibres and by adopting the onion technique (several layers of clothing). And yes, our mothers were right: wear a hat! The head is a real chimney that allows heat to escape.
• In wind or very cold temperatures, wear a scarf or neck warmer to keep the air warm in front of your nose and mouth.
• Do your activities at a good intensity to stay warm. Also take advantage of times when the sun is shining. The weekend is easier, but during the week even a 15-minute walk at noon can be great.
• Play outside: street hockey, soccer in the snow, tobogganing, snowball fight, building a fort… Have fun as a family or with friends. It gets you moving and enjoying good times!
• Spice up your walk. Snowbanks to get over? Perfect! That gives your heart and legs more exercise. Sidewalks slippery? Walk in the park, even off the path. A great workout!

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Get moving to control weight

The Challenge is a good opportunity to check up on your weight and waistline in order to better control them. We know that nutrition plays a key role in weight management, but we often forget the importance of physical activity.

The most effective physical activities for helping to control weight are those you enjoy and are ready to practise regularly, ideally every day – like walking at a good pace. Activities you enjoy improve your chance of persevering!

However, to reduce reserves of fat, physical activity needs to last at least 30 to 45 minutes, regularly (between 4 and 7 times a week) and at a moderate intensity. Walking, cycling and swimming are good examples.

Get to know the 3 Winning Strategies for better weight and waistline control:

1. Moving more
2. Eating better
3. Listening to your body

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No time for the 30?

With your schedule full (with a capital F), is it difficult to find a hole of 30 minutes to be active? Good news: you don’t have to do it all at once! You can reap the same health benefits from two 15-minute periods of physical activity done at a good pace, or even three 10-minute periods, as from a 30-minute block.

This is a very practical formula for weekdays, since on the weekend we often make more time for different activities: skating in winter, cycling in summer, etc.

The 30 at home

Does your hectic lifestyle or “baby on board” leave you little time for a detour to the fitness centre or pool? You don’t have to go far: it’s easy enough to accumulate 30 minutes of daily physical activity at home!

Follow the Anderson family, registered for the Challenge. Life with 2 young children doesn’t often allow for long periods of free time, so mom, Julie, has fun moving with Clara, 6 years old, and Christopher, 4 years old, to the sounds of rhythmic music on a CD. It swings in their living room! If not, it’s games of tag or play-fighting when dad, David, gets home. Mom also takes advantage of her free time to work out with exercise DVDs and to walk 3 evenings a week with her neighbour.

In short, the 30 minutes of physical activity that are integrated into the Andersons’ daily life are maybe out of the ordinary, but their strategy works! And you? What can you do as a family to move together?

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Slowly but surely

After a week on the Challenge, how close are you to Objective 30? Did you manage to include some activity in your daily routine? If so, don’t forget to congratulate yourself! This will motivate you to continue. If not, don’t worry: go slowly, go step by step and take the time to get used to the changes.

It will also be easier to reach your Objective 30 if you choose an activity that you can do at any time, such as walking.

• You can walk in the morning to get your day off to a good start, go out during your lunch hour at work, take a walk while your children are at after-school activities, or go out in the evening after dinner.
• If you are very busy, start with 15-minute sessions. It’s sometimes easier to walk 15 minutes at noon and 15 minutes again in the evening than to fit one 30-minute block into your schedule.
• You can also combine business with pleasure by taking advantage of all the opportunities you can to walk: go to work or to school on foot, walk the dog, walk to the video store or to the corner store… You’ll see that 30 minutes adds up very quickly!

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Mix and match!

By practising at least two activities per season, you’re less likely to get bored. A second activity also makes it possible to work on different parts of the body, to develop other skills… and to have even more fun! For example, combine walking (that you can do every day of the week throughout the year) with an outside sport (that you would mainly do on weekends) or an indoor activity (whether at home or in a sports centre). All you have to do is decide what your favourite activities are and vary them from season to season.

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Stay motivated

After 3 weeks on the Challenge, is your enthusiasm starting to wane? To be active and stay active, you have to stack the deck in your favour.

• Think about the benefits you’ll derive from the physical activity (more energy, better mood, less anxiety, better sleep, feeling more relaxed, etc.). This is often a powerful motivator.
• Choose activities that you like.
• Schedule time to get out and move… and then do it!
• Get out and get moving with friends, relatives or colleagues.

If you have difficulty reaching the objectives that you set yourself, try to figure out why and look for concrete solutions adapted to your personal situation. At times when you’re really busy, you can allow yourself to fall back a bit, but be careful not to let it drop completely.

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Be active at the office

"I can't take the time to do any physical activity… I'm always on the run!" What with work, family, and our many other obligations, the primary obstacle to regular physical activity is the lack of time. Do you want a hot tip? Take one or more 15-minute blocks of time in your day, in the morning going to work, at lunchtime, during the health breaks, or in the afternoon going home. Here are a few more tips:

• Take a noontime walk. In addition to being good for your body, you can pump some fresh air into your brain!
• Adopt an active form of transportation to get to work. If you live close enough, you could walk or ride your bike from home to the office and back. If you use mass transportation, get off a stop or two early and walk the rest of the way. If you must take your car, try to park a bit farther away from the office.
• Exercise during your health breaks.

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Get the family moving

For many people, the Easter holiday is an opportunity to get together as a family. Why not take advantage of the occasion to practise a sport or do an outdoor activity together? Who knows? You may have so much fun that you’ll start doing it more often!

• Go hiking in a park in your area. If you want to make it more of an outing, bring along a picnic or a snack!
• Weather permitting, get out your bikes and explore the Route verte cycling network or a bicycle path in your area.
• Even though the outdoor rinks have closed for the season, find out what times you can skate at your local arena or go swimming.
• Organize a soccer, football or baseball game in the park.

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Taking stock of change

After 6 weeks on the Challenge, are you less out of breath? Do you feel less stressed? Do you have more energy? These changes are signs that your efforts have paid off. If you maintained your Objective 30 throughout the Challenge, you’re heading in the right direction! You stand an even greater chance of maintaining these results. You could even consider doing a bit more; for example, by increasing the frequency, intensity or duration of your activities.

If you have not yet reached your Objective 30 or you’re coming up against too many obstacles or off days, whatever you do, don’t give up: instead, take stock of the situation and try to find new solutions. And don’t forget to congratulate yourself for all the steps you have taken in the right direction.

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