Heart and Stroke Foundation

By Matt Mayer, MSc You're tirelessly working out but still can't hit the magic number on the scale. Don't pull the plug on the treadmill just yet.

How Jimmy Sevigny conquered obesity and turned his life around. Jimmy Sevigny wasn't like other teenagers. At 16, he weighed 400 pounds, making him a frequent target of bullies at his Montreal high school. He had very few friends. His isolation made him feel like the world was against him.

By Matthew Mayer, MSc. January can be a tough month to stay active when it's dark, windy and cold outside. Instead of hibernating, try being active 10 minutes at a time. It can give you more energy to get through your day while helping your heart stay strong and healthy.

By Matt Mayer, MSc. Trying to improve your fitness level can feel like an uphill battle. You want visible results - say, dropping a pant size or gaining more muscle definition. When you don't get them, you feel as if you're not making any progress. That's why it is important to set goals.

The summer has arrived, but that does not mean that every day will be perfect weather for outdoor activity. Hot, rainy, humid weather – not to mention high pollution days – can often mean you just don 't get out to exercise. So, what's an active person to do?

If you've come to this page, you've probably decided that it's time to make physical activity a regular part of your life – or you want to get more ideas to boost your regular physical activity program.

The schoolyard bursts with kids running and jumping during track and field time. This annual event encourages kids to get fit with the incentive of getting a shiny medal or ribbon if they win. But the benefits start long before the big day, when the children get training in each event – and a good amount of physical activity.

By the time your child hits the preteen years, they may tend to slack off when it comes to regular physical activity. By creating a plan now, you may help your child develop lifelong habits before high school.

By Matthew Mayer, MSc. Happy New Year! Is this the year you're ready to get serious about physical activity? We're here to help. This simple routine will ease you into a more active lifestyle, 10 minutes at a time. Just follow the easy steps below. The best part? You don't need a gym. For beginners: Complete the five activities in succession at one minute each - that's one set.

People age 18 and over need to be physically active 30 to 60 minutes, most days of the week. Incorporating activity into your day will have significant health benefits and may reduce your risk of heart disease and stroke. The actual time you may need depends on the effort you expend. Generally, the less vigorous the activity, the more you'll need to do.

Life's busy and many things can get in the way of being active – your kids, job, social demands, illness, excess weight or just being too tired. But finding the time to be active doesn't have to be stressful.

Regular physical activity is a great asset to keeping your heart healthy and leading a healthy lifestyle. But if you're not active now, don't worry that you suddenly have to embark on an Olympic-worthy training schedule.

By Matt Mayer, MSc. It can be hard to find time for physical activity. That's why a lot of people are talking about intervals - specifically, High intensity interval training (HIIT). Research shows that HIIT, if done correctly, can pack a lot of cardiovascular benefits into a workout as short as 15 minutes.

The human body comes equipped with its own free mode of transportation: legs and feet. Just put on some shoes and you're ready to go. If you make walking your favoured mode of transportation, you'll get your daily dose of physical activity without losing hours from your day or purchasing pricey workout gear.

Activity mistakes and misconceptions can trip you up on the road to fitness, cause injuries and get in the way of enjoying your activity. Here are five of the most common mistakes I hear about - and tips on how to avoid them. Here are five of the most common mistakes I hear about - and tips on how to avoid them.

We’re lucky in Canada to have so much outdoor space full of natural resources. There are 42 national parks and thousands of lakes and rivers. Why not translate that expanse into a free gym? Dr. Heather Arthur, an expert in physical activity and a Heart and Stroke Foundation spokesperson, encourages all Canadians to get 30 minutes a day.

Are you looking for something fun and active that can get the whole family working together as a team this summer?Geocaching may be the answer. Pronounced geo-cashing, this outdoor activity involves using a hand-held satellite device – global positioning system (GPS) – to search for a cache or hidden treasure such as a small toy or message under a log, hanging from a tree or hidden anywhere that’s easy to search.

With work, kids, dogs and aging parents, sometimes it’s difficult to fit activity into your busy life on a regular basis. But by setting up a fitness area in your own home, you may find you can reach your goals of being physically active 30 minutes a day, most days of the week. Just follow these steps.

By Matt Mayer, MSc. So you're trying to be more active but your commitment may be flagging. Here's a little motivation. By getting active regularly, for a total of 150 minutes a week, you will: Reduce your risk of cardiovascular disease by up to 30%; Keep your bones strong and healthy; Improve your cognitive abilities - better reasoning, decision making, reaction times; Improve other risk factors - helping you control your weight and blood pressure.

It can be overwhelming to shop for the right shoe for your activity because there are so many options, from running and walking shoes to cross trainers and sport-specific shoes. How do you know you are selecting the right shoe for your feet as well as your activity of choice? Part of the trick to buying the right shoe is to fully understand what each shoe will do for you.

I know a lot of people who want to get active, but feel as if they don't have the time or have no idea where to start. The simplest and easiest way to get moving is to use a pedometer. You can use it at any time of day and wherever you are - at home, work or play. A pedometer is a device that counts each step a person takes by detecting the motion of the person's hips.

By Matt Mayer, MSc. How fast can a day go when you have to fit in 30 to 60 minutes of physical activity? Apparently too fast for most of us. Only 5 per cent of Canadians get the recommended 30 minutes of moderate to vigorous activity five or more days a week, according to research. But there's good news: You don't have to set aside blocks of time for activity.

There’s nothing like a buddy to keep you physically fit. A study by the Canadian Fitness and Lifestyle Research Institute showed that physical activity levels increase when done in pairs. In fact, the study found that few things help Canadians pursue their physical activity goals more than having a partner or support team.

Spring is a good time to get your kids physically active again. Maybe your child already has a favourite sport that he can't wait to get started on again. Maybe she never liked sports before now. Either way, it's important for kids to get started on activities early in life and to encourage them to try new things.

You know you should be more active, but sometimes it's tough to squeeze a full hour of physical activity into your busy schedule. Well, here’s some good news: a number of studies show that you can stay in shape and burn enough calories to stay heart healthy, maintain or lose weight by doing mini-workouts throughout the day.

Many people get into fitness ruts and hit plateaus after a few months of doing the same routine. The solution is simple: mix it up. Try these solutions: Are you coasting on your aerobic activities? Repeatedly doing the same walk in the park or jog on the treadmill can sabotage your results. To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you can feel your heart rate increase.

Losing weight can improve your health in many ways. But what most people don't realize is that you don't have to lose that much to derive immediate health benefits. In fact, just losing 10% of your body weight, for example, can give you more energy and help you sleep better. It can also reduce your risks for heart disease and stroke by lowering your blood pressure and cholesterol.

Some of the most common excuses you may say to yourself over the next few months may range from, "It's too cold to work out!" to “It’s the holiday season, I’m too busy for activity!" Yes, it's tough to get motivated when the wind is howling or the snow is blowing, but don't give up all thoughts of staying active – indoors or out.

Type the words physical activity on any internet search engine these days and you'll come across thousands of pages of information. While the internet may be a great resource, it's important to make sure that the information is accurate and reliable. We've taken the guesswork out of your search by reviewing websites and finding the ones that may be helpful to you to keep you committed.

There's a lot of free advice about physical activity out there these days - some reliable, some not. It's easy to fall into the trap: A friend gives you an activity tip, and then you pass it on to several buddies you know. One day, you're at your weekly yoga class, and sure enough, you hear the same tip repeated, so you figure it must be true.

So you've heard about HIIT, the quick way to get fit in 10 minutes or so a day. Sounds too good to be true, right? Well, yes and no. It's important to understand the benefits and limitations behind any new fitness trend to make sure it will actually benefit your health. Because it was originally created to help elite athletes train when they couldn't get to their intensive workouts, one thing is clear: HIIT is not for you if you are new to physical activity, only moderately active or have cardiovascular problems or risk factors.

Are you ready for a change of pace? Being active outdoors allows you to breathe fresh air, get much-needed sunshine and may even give you a renewed sense of motivation. All you have to do is use what's in your neighbourhood or local park – slides, swings, benches and yes, even the monkey bars. Get back to nature with these simple and effective activities and keep your physical activity program interesting and enjoyable.

Stretching is an important part of any physical activity plan. But in recent years, there's been a lot of controversy around how and when to stretch. Here are some guidelines to help you incorporate it into your routine: What is stretching? Stretching is the action of extending and elongating muscles or muscle groups in an effort to improve performance, flexibility and joint range of motion.

Peeling onions and playing tennis on Wii virtual reality videogames may help stroke patients with mild to moderate impairment regain their ability to use their arms and hands, according to a study by Heart and Stroke Foundation funded researcher Dr. Gustavo Saposnik, a neurologist at St. Michael’s Hospital in Toronto.

Being active is a lot of fun and good for your heart health. Whether you’re playing a pickup basketball game in the local park, going to the driving range to hit a few balls or participating in a local baseball league, it’s important to be prepared in order to avoid injury. Take these five steps to prevent injuries so you can stay in the game: Warm up and cool down.

Do what you love. Love what you do. For many, that expression holds true for their career path as well as their fitness routine. Participating in activities you enjoy is key to making activity a welcome part of your day rather than the "dreaded" chore you force yourself to do. You are more likely to bike, play tennis, hula hoop, run or swim if it's something you like to do or have participated in at a different stage of your life.

You go for your morning or afternoon coffee, and before you know it, you've bought the large jelly-filled donut, the extra-large chocolate chip muffin or a chocolate bar to go with. What just happened? Workplaces are notorious for food temptations that we could do without. We often grab breakfast on the run or afternoon snacks because we need a boost to get us through the afternoon or we're feeling stressed by project deadlines.

Sticking to a regular workout schedule can be a challenge, but it doesn't help when sickness throws your plans out of sync. A runny nose, sore throat, coughing and sneezing, aches and pains can leave you with little energy and a desire to stay in bed. Yet even when you feel under the weather, you can benefit from light to moderate physical activity.

By Matthew Mayer, BSc. Research shows that people who choose physical activities that they really enjoy tend to stay committed on a regular basis. Many people I know often slog through workouts because they think they should. If you find running on a treadmill boring, why do it? So how can you make your workouts more fun and interesting? How can you find a new activity that you can fall in love with? Here are some ideas.

By Matt Mayer, MSc. Sometimes I find working out on my own a challenge. It can feel lonely and sometimes I don't feel very motivated. I have discovered – and some research bears this out – that social support is an essential to my workouts and ability to commit to a routine. Could recruiting a friend or family member help you with your fitness barriers? Not to mention add more fun into your workout? Consider these benefits, and then try out the four activities below: Self-confidence/comfort – there is always a level of uncertainty or unease when trying new things on your own.

By Matt Mayer, MSc. August can be a month of intense heat. Simple activities, such as yard work or walking to the corner store, can end up feeling like full blown workouts. Humidity saturates the air with water vapour and limits your body's ability to sweat and cool off. So what can you do to stay fit at this time of year? Water activities are one way to remain cool and work out at the same time.

By Matt Mayer, MSc. The Internet has opened a world of information for anyone looking to get active. Videos and photos can be a great way to see exercise details and proper form. The challenge is finding information you can trust. Here are checks to keep in mind when considering web material.