We’ve all been guilty of using father time as an excuse for skipping on exercise but experts say there is a misconception about how much exercise is really needed at one time. Instead of investing an hour in one shot, you can just as easily increase your fitness level by fitting in 10 minute intervals of exercise throughout the day.
According to the Canadian Physical Activity Guidelines, for adults aged 18-64 to achieve health benefits they should accumulate at least 150 minutes of moderate – to vigorous – intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
Also you don’t need to join a fancy gym or buy pricey home equipment to build a good fitness program either. If you can’t do an actual workout, get more active throughout the day in simple ways, by taking the stairs instead of the elevator or speed up your household chores.
However, to really burn calories and lose weight (if that is your goal) you’ll want to get your heart pumping and break a sweat. The key thing to remember is to pace yourself, especially if you are just a beginner.
At the Gym, my top recommendation is a Spinning class – the pace can be set by the individual and using the bike is easy on the knees (a key complaint for many beginner or novice trainees). For those at home workouts I use a free app called let’s WOD Workout of the day. It’s basically a workout through a deck of cards. Choose four of your fave exercises (one per suit) and do the reps as they randomly come up on your phone until the pack is complete. Take breaks as you need to and try to pick 4 exercises that target different parts of the body. Here are a few suggestions to kick you off:
Being active is one of the preventative measures that you can take to help prevent colon cancer, plus it just makes you feel better all around. To help you get on track for 2016, we have created a 3 part blog post to get informed and hopefully you’ll share it with your loved ones!
With the New Year in full gear, we all want to feel and look better. For most of us this meant incorporating regular exercise into our resolution plans – but have you stepped up to the plate yet? Whether you love it or hate it, the reality is incorporating even small amounts into your daily routine can reap a ton of benefits, some of which may even surprise you!
We’ve all heard that regular exercise and physical activity are beneficial for weight management and can vastly improve the quality of our lives but what else? And how much is enough?
It Helps You Manage Your Weight
The first rule to any weight loss program is to burn more calories than you consume, and physical activity can help you do that. While cardiovascular exercise is both ideal for weight loss and general physical health don’t toss strength training aside. By increasing your muscle mass, you increase your calorie-burning metabolism. This means that by replacing fat with muscle, your body will burn more calories at rest.
It Boosts Your Energy Levels
Regular physical activity can improve your muscle strength and boost your endurance. Exercise oxygenates the blood and delivers nutrients to tissues, revving up the cardiovascular system and boosting circulation. That means your heart and lungs don’t need to work as hard to function.
It Combats Chronic Disease
No matter what your current weight, being can active has an important role on our overall health, especially for our hearts. It boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Other health problems and concerns that can be addressed by a regular exercise regime include; stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer (including colon), and arthritis.
It Improves Your Mood
Simply put, exercise is the best natural stress reliever out there. Whether you push it in an intense spinning class, go for a walk or stretch it out in a mind-body combination yoga workout, you’ll feel better and more relaxed afterwards. Why? Physical activity stimulates the release of feel-good brain chemicals like endorphins. Plus using your muscles allows you to rid them of tension. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
It Promotes Better Sleep
Sleep struggles? Regular exercise can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
It Enhances your Sex Life!
Does your partner hear the words not tonight often because of fatigue or your feelings of low sex appeal? Regular physical activity can increase your energy and help you look and feel better about your body image, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity for women can lead to enhanced arousal. And for men, it can help reduce issues of erectile dysfunction.
Nest Week’s article:
How Much Is Enough? Less is More!
Now that you’ve shaved off your Movember mustache, we invite you to take it one step further this month and consider going full facial.
Even though they itch a bit in the early days and make soup a questionable lunchtime choice, real men still grow beards. Why? Because real men like to feel like bears. Grizzly bears. Big, heaving, honey guzzling grizzly bears. The Colorectal Cancer Association of Canada (CCAC) is inviting real men to take part in Decembeard Canada and raise money to help those affected by colorectal cancer by getting sponsored to, you guessed it – grow a beard!
The CCAC is delighted to announce that our beard ambassador for this year’s campaign will be linebacker Byron Archambault of the CFL’s Hamilton Tiger-Cats.
Ladies, don’t worry you can get involved by supporting your men through sponsorships, campaign promotion or you can also take part by faking, making, or painting a beard – for this month bearded ladies aren’t restricted to circus tours. Have fun with it, post photos of yourselves sporting an artificial or drawn-on beard!
Decembeard is a global initiative. Launched in 2012 by our partner, Beating Bowel Cancer UK, Decembeard™ was created as a quirky way to help eliminate the stigma associated with colorectal cancer and create colonversation about colon cancer. This year, we join our UK, New Zealand, and Australian friends to beard up for colorectal cancer. Together we are raising awareness of the second leading cause of cancer deaths in Canada.
Each year, 25,100 people are diagnosed with the disease and the survival rate in Canada is 68% – with your help we can do better. This December we are hoping to raise $100,000 to fund our work helping and supporting people with colorectal cancer and their families, and raising awareness of the disease, its symptoms and the need for early diagnosis.
How to sign up:
Decembeard Canada is simple… no marathon to run, no mountain to climb, just sign up to grow a beard and help by raising funds to help those touched by colorectal cancer. Register now at decembeardcanada.com and set up your fundraising page.
Starting December 1st, grow your beard and discover how handsome you can be. Make sure to share your pictures with us using #DecembeardCanada! You could get featured as our Beard of the Week and win a prize for best beard. Biotherm Homme will be supporting our campaign with awesome prizes all Decembeard long.
So what are you waiting for, get growing!
A wide variety of health and safety exhibits, including The Giant Colon, provided a bevy of important information to area residents in Rama Ontario on Thursday September 24, 2015.
With a theme focused on “Community Learning for Healthy Living,” the Rama First Nation’s 30th annual health fair at the Rama MASK featured close to 70 exhibits designed to provide visitors with healthy lifestyle tips and information about various diseases. Over 450 people attended the fair.
There were also reflexology, massage therapy, blood-pressure checks and foot assessments exhibits along with mini-workshops, including yoga, CPR and use of traditional medicines.
A delicious and healthy hot buffet lunch was served to all in attendance.
Thanks to all the organizers and fundraisers who made this event possible.
The 4th annual softball game in memory of Stephen “Diggs” Lisiak took place on Saturday June 4th at Alexander Park in Pierrefonds Quebec under beautiful sunny skies.
Stephen was a great baseball fan and his wife Lisa started the tournament, one year after he lost his battle with colon cancer, to give his family and friends the opportunity to honour and show their love for this great man.
Stephen and Lisa’s son AJ, who was only 17 months when he lost his dad, played in the tournament for the first time. He certainly made his dad proud.
There were activities for all ages including nail painting and tattoos for the kids, multiple raffle prizes and silent auction items, food provided by Dagwood’s and a draw for two Westjet tickets to any of their destinations.
The event raised an incredible $12,475 to be shared by The Colorectal Cancer Association of Canada and Cedars Cansupport.
Get Into The Active Groove: The Colorectal Cancer Association Hosts It’s Third Annual Sortez! Bougez! This June
Physical activity provides many health benefits, such as getting or maintaining a healthy body weight and reducing the risk of colon cancer and many other diseases.
That’s why on Saturday, June 20th, The Colorectal Cancer Association (CCAC), The Dairy Farmers of Canada and U.N.I.Training, have joined forces to host the third Annual Sortez! Bougez!/ Get Out There and Move fitness event to promote the importance of physical activity.
Whether you’re a fitness guru or a beginner looking for a place to kick start your new past time, this event on the Lachine Canal is the place to be. Rain or shine, participants will partake in the CCAC’s endurance, adaptable to all fitness levels.
The challenge, should you choose to accept it, is to take part in four 45 minutes classes showcasing different forms of group training; Zumba, Kickboxing, Boot Camp and Yoga.
This taster pack of physical activity costs participants $30 to register and includes snacks, lunch and beverages throughout the day, which runs from 9:00 AM – 2:00 PM. Any additional sponsorship or doantions will receive a tax receipt. Proceeds will be donated to the CCAC.
“The importance of physical activity cannot be emphasized enough. In today’s society that is moving towards a more sedentary lifestyle, there is a greater need than ever to increase one’s daily activity level to maintain optimal health and prevent future illness. This event is designed to remind people of that and to introduce them to a new way of thinking. We hope to see you there!” Said Barry Stein, CCAC president.
For more information or to join the fitness revolution, visit www.sortezbougez.ca.
The Giant Colon Tour greeted over 1,300 health and safety professionals at the Partners in Prevention 2015 Health and Safety Conference and Trade Show at the International Centre in Mississauga.
It is Canada’s health and safety industry’s largest and longest running conference and trade show, where over 4,000 health and safety professionals connected to do business.
Special thanks to the Halifax Fabricville Team, who raised $555 last weekend at the Blue Nose Scotiabank Marathon. Fabricville’s head office will match their $555 for a total of $1110.00 raised for the CCAC. Stay tuned to Facebook for a full list of charity races in your community.
Amazing race guys, Thanks again!
I am proud to say that on Sunday, December 28th, I made my first donation on behalf of VØID Cancer (www.voidcancer.com) to The Colorectal Cancer Association of Canada for $948.65 using proceeds collected from the purchase of my Rockstar Mind guitar training products.
The donation will be used to continue to educate and support patients and caregivers much like the CCAC has done for my father and my family.
Without them, I’m not sure where my father would be right now.
So thank you again to everyone who contributed and asked me to help them achieve their dream of playing guitar.
We did it….together!
And in 2015, I plan to raise the stakes, expand the company, and donate even more money to this great cause!
In short, even though I end the year by giving, I am really the one who is left with a feeling of gratitude.
And I think it’s fitting to take a page from my band The Envy and say “I Never Wanna Lose This Feeling”.
With that said, I would like to share an unreleased music video for a track with the same name.
Happy New Year and all the best to you and your family in 2015!
Steve (aka VØID)
The US Food and Drug Administration has granted Fast Track designation for TAS-102 (trifluridine and tipiracil hydrochloride), an oral combination anticancer drug under investigation by Taiho Oncology, a unit of Japanese drugmaker Otsuka (TYO: 4768).
The New Drug Application is for the treatment of refractory metastatic colorectal cancer (mCRC), and the company has initiated a rolling NDA submission to the FDA. According to the American Cancer Society, an estimated 136,830 people will be diagnosed with, and 50,310 people will die from, cancer of the colon or rectum during 2014 in the USA.
“We are pleased that TAS-102 has been granted Fast Track designation,” said Fabio Benedetti, senior vice president and chief medical officer at Taiho Oncology, adding: “Patients with metastatic colorectal cancer, whose disease has progressed after treatment with standard therapies, have limited treatment options to manage their disease. We have initiated our rolling NDA submission to the FDA, and are committed to submitting the rest of the filing as efficiently as possible.”
The results from the Phase III RECOURSE trial of TAS-102 in 800 patients affected with mCRC, whose disease had progressed after or who were intolerant to standard therapies, are the foundation for Taiho Oncology’s NDA submission to the FDA.
Taiho Oncology, Otsuka, TAS-102, Fast-track designation, USA, FDA, Colorectal cancer, NDA