Canada’s trails are having a glow-up—and this one is for everyone. From salty boardwalks on the Atlantic coast to city-side green spaces in Ottawa–Gatineau and coast-to-coast mapping on the Trans Canada Trail, accessible hiking is no longer a niche idea. It is part of a bigger Canadian shift: clearer information, better design and more ways for people with different mobility needs to choose their own outdoor adventure.

The best accessible trails are not just “easy.” They are predictable. They tell you what the surface is like, how steep the route gets, whether there are washrooms or benches nearby and how far you can go before turning back. That kind of detail matters whether you use a wheelchair, walk with a cane, push a stroller, travel with kids or simply want a gentler day outside.

Atlantic Canada: boardwalks, beaches and big views.

If your idea of a perfect hike includes ocean air and the sound of waves, Parks Canada’s accessible trail list is a great place to start. The Kellys Beach Boardwalk in Kouchibouguac National Park, New Brunswick, is listed as a 1 km return boardwalk over barrier island dunes. In Prince Edward Island National Park, Gulf Shore Way East is described as a paved, relatively flat 24.4 km return multi-use route along the coast, while Gulf Shore Way West offers 17 km of paved coastline near Cavendish and North Rustico. Source: Parks Canada accessible trails — https://parks.canada.ca/voyage-travel/experiences/accessibilite-accessibility/sentiers-trails

Cape Breton Highlands National Park also brings the drama without demanding a summit attempt. Parks Canada lists the Bog Boardwalk as a 0.5 km loop on boardwalk at the top of French Mountain, and Freshwater Lake Trail as a 1.7 km return boardwalk route near the ocean. Translation: short distance, big payoff, very Canadian scenery.

Ontario and the National Capital Region: access starts with information.

Ontario has a huge trail culture, but the most useful accessibility resources go beyond postcard photos. The Ontario Trails Council maintains an accessible trails directory that identifies routes with complete or partial wheelchair access, from urban waterfront paths to conservation-area walks. Source: Ontario Trails Council accessible trails — https://www.ontariotrails.on.ca/content/accessible-trails

Closer to Ottawa, the National Capital Commission’s Inclusive Trails initiative is especially useful because it focuses on choice. Its map highlights six trails in the Greenbelt and Gatineau Park, covering 11.8 km, and includes practical details such as trail length and width, surface type, slopes, obstacles, 360-degree trail photos, parking, toilets, benches and boardwalks. Source: National Capital Commission Inclusive Trails — https://ncc-ccn.gc.ca/places/inclusive-trails-ottawa-gatineau

From coast to coast: the Trans Canada Trail is mapping what matters.

The Trans Canada Trail is the big national story here. Its accessibility and inclusion work includes accessibility mapping, support for local improvements, inclusive trail-sector resources, adaptive trail activities and funding through its Trails for All stream. Source: Trans Canada Trail Accessibility and Inclusion — https://tctrail.ca/accessibility-and-inclusion/

That matters because “accessible” can mean different things to different people. A paved trail can still have a difficult slope. A boardwalk can still have narrow points. A short loop can still lack nearby washrooms. The move toward detailed mapping puts the decision back where it belongs: with the person planning the outing.

Why accessible trails are totally Fit & Fab.

Accessible hiking is not about lowering the adventure level. It is about widening the welcome. A great accessible trail can be a cardio cruise, a social outing, a mindful reset or a confidence-building first step back into nature. It can be a solo roll beside the water, a family walk through spruce bog, a multigenerational picnic route or a low-pressure way to enjoy fresh air after a long week.

The fun part? Canada is full of variety. You can choose red-sandstone coastline in P.E.I., Atlantic boardwalks in New Brunswick and Nova Scotia, urban nature in Ottawa–Gatineau, wetland lookouts in Ontario or mapped sections of the Trans Canada Trail across the country. The vibe can be rugged, relaxed, scenic, social or snack-forward. Yes, snack-forward is a valid hiking style.

Before you go: the Canadian trail-smart checklist.

The post Trailblazing: The Best Accessible Hiking Trails Across Canada appeared first on Canada's Health Magazine.

The Rise of Outdoor Yoga in Canada.

From conservation areas in Ontario to the forest floors of British Columbia and the dramatic peaks of Alberta, Canadians are discovering that the natural world can be as restorative as any fitness studio—perhaps even more so.

Why Nature Changes the Practice.

The appeal isn’t only aesthetic. Outdoor yoga combines the familiar benefits of yoga—better strength, balance, flexibility, and heart health—with the restorative effects of time spent in green space. According to Healthing.ca, simply being outside can help lower blood pressure, reduce stress, and support immune function, giving an ordinary practice an extra layer of wellness.

That idea connects naturally with the growing popularity of “forest bathing,” or Shinrin-Yoku, across Canada. A 2024 study published in Forests by researchers at Université Laval found that forest-based health practices—including yoga and meditation—draw part of their power from the setting itself, describing the forest as “a therapeutic ally.” The study also notes that landscapes with water, such as lakes and rivers, can be especially supportive, helping explain why so many practitioners describe outdoor yoga as deeply calming and immersive.

Rolling your mat out into Nature.

One of the pleasures of practicing in Canada is the sheer variety of scenery. Whether you live in a major city or a quieter rural community, a natural studio is rarely far away.

The Atlantic Coast: In New Brunswick, Youghall Beach Park offers an enviable setting for practice: a dedicated outdoor yoga platform overlooking the warm waters of Chaleur Bay. The wooden surface provides welcome stability underfoot while still delivering the full sensory experience of sea air, open sky, and shoreline views.

Ontario’s Conservation Areas: In Ontario, yoga is increasingly being woven into outdoor wellness programming. The Nottawasaga Valley Conservation Authority hosts “Nature Infused Yoga” at the Tiffin Centre, where sessions often begin with a quiet forest walk before easing into a mindful Vinyasa flow. Conservation Halton’s “Wellness Series” at the restored Area 8 offers another memorable setting, with evening classes on the grass beside a former quarry turned swimming hole.

The Mountain Parks: For drama and scale, Alberta is hard to beat. Forest Fix in Canmore offers “EcoYoga,” blending hiking, walking meditation, and yoga amid the Rockies, while the Town of Canmore’s “Yoga in the Park” invites participants to move with mountain views, riverside air, and a distinctly communal energy.

Taking it Outside.

Of course, nature doesn’t come with climate control. Uneven ground, gusty wind, and the occasional mosquito are all part of the package, which means outdoor yoga asks for a little more flexibility—both physical and mental.

Preparation helps. A thicker mat or old blanket can soften rocky or root-covered ground, while sunscreen and bug spray are must-haves even for evening sessions. But perhaps the biggest lesson of practicing outdoors is acceptance: you can’t control the weather, the breeze, or the bird calling from a nearby branch. Instead, the practice becomes about adapting—steadying yourself through a balance pose in the wind or finding calm despite the sounds around you.

A Practice for Every Season.

While summer may be peak season, outdoor yoga in Canada doesn’t have to end in August. Spring brings the scent of thawing earth, autumn offers crisp air that keeps a hot flow comfortable, and some groups even continue with snowy “frosty flows” once winter arrives. With the right layers—and the right attitude—the outdoor studio stays open year-round.

Whether it’s a forest bathing session in Quebec or a sunrise salutation on an Ontario beach, outdoor yoga offers something many indoor classes cannot: a feeling of connection to the landscape itself. In a country defined by its natural beauty, that may be the real luxury—discovering that sometimes the best place to find your balance is outside.

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Sweat is Just Your Fat Crying (And Your Electrolytes Leaving Home).

What happens when you run in the heat? Your body starts up the sweat factory, a fantastic feat of engineering that allows you to cool off as much as possible and prevents the core body temperature from spiking. But this natural body function comes at a price: while you’re losing water, you are also losing important electrolytes such as sodium, chloride, and potassium.

Imagine your electrolytes as being similar to the data plan of your cell phone. You do not actually miss them unless you go without them, and all of a sudden, everything just goes dead. Once your “data” gets low, your body starts experiencing a reduction in blood volume, increased workload on your heart to keep the pace (cardiovascular drift), and even cramps in your muscles, telling you that you are in desperate need. The measurement for such a deficiency is known as Whole-Body Washdown; however, this is usually done by the scientific community, while you and I only get the salt crust.

The 8-Week Itch: Why Consistency Beats the Summer Sprint.

If you believe it is possible to train yourself adequately for a race in the summer by packing all of your mileage into the last two weeks of July, then your shins have something to say about that. Researchers tracking high school runners learned that participants who trained for less than eight weeks during the summer had close to three times the risk of being hurt in their first month of competition.

The key to not ending up in the clinic, then, is consistency – the “secret sauce,” as it were. Based on the data, it seems that the key here is variation. The runners who did not regularly switch between shorter and longer mileage days ended up at significantly higher risk of musculoskeletal injuries. In other words, your body needs a “variety pack” of running distances in order to be able to adapt; otherwise, it will break down eventually.

Lone Wolves vs. The Guidance Gang: The Battle for Better Knees.

Here lies a striking dichotomy in the way we tackle our training. According to statistics, 84% of males prefer being “lone wolves” when it comes to training, whereas females are much more inclined to become part of the “guidance gang.”

What does this mean for your safety in the summer? Professional assistance typically implies adopting a well-rounded periodization schedule, which means giving your body time to heal during training phases. Where men usually aim to achieve higher daily mileage and duration regardless of the training phase, females tend to prioritize their physical well-being and recreational motives. No matter whether you decide to take the route of a lone wolf or seek professional guidance, there should always be one thing in common – ensuring your exercise focus does not lead you to forget about the importance of transitional phases of your body.

Hills and Thrills: When Your Legs Decide to Stage a Walkout.

Who doesn’t love the feeling of success after tackling a big hill? Yet, for others, hills can be hazardous – particularly for women who train on very high elevation terrains or bumpy terrains for more than one-third of their training times. This results in an increased rate of occurrence of knee and tibia bone injuries, which can best be described as driving a sports car on a 4×4 trail.

In order not to let your “bouncer” go on strike, it is essential to perform regular NMT training. NMT incorporates different types of physical activities such as aerobic, agility, strength, and balance exercises. For example, simply performing planks and lunges at least twice per week is enough to protect your lower extremities from any possible injury. This means that there is no need for a long gym workout; a short session of pre-flight safety training of only 10 minutes in the morning is enough to guarantee safe jogging without pain in the physiotherapist’s office.

Disclaimer: The content provided is purely informative and educational and should not be considered a substitute for proper medical advice. It should not be used as a guide to diagnosing any medical conditions or seeking treatment for any illnesses or injuries.

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But what if we stopped viewing rain as a barrier and started seeing it as a feature? It’s time to lace up your sneakers, find the biggest puddle in the park, and embrace the “puddle-jumping workout.” Not only does it build mental grit, but it might also be the most fun you’ll have getting fit this season!

The Canadian Rain Mindset.

To be active in this country, you must adapt. As noted by BCIT Commons, the rain doesn’t stop hikers or runners in Vancouver. In fact, the article highlights that “rainy or misty weather and forest smell can make running, hiking, or walking even more beautiful.” It turns your workout into a sensory experience rather than a chore.

This mindset is about reframing the forecast. Instead of waiting for perfect conditions, Canadians are learning to treat the weather as the changing backdrop to a consistent fitness story.

Why You Should Splash Out.

Running in the rain offers unique benefits that you just can’t replicate on a treadmill.

1. Built-in Resistance Training
   Pushing through waterlogged paths or running into a headwind requires more effort. According to Canadian Running Magazine, changing your running conditions provides a different stimulus that helps improve overall fitness and stamina. It’s nature’s version of a weighted vest.
2. Mental Toughness
   There is a distinct sense of accomplishment that comes from finishing a workout when everyone else is hiding under an umbrella. As Canadian Running Magazine emphasizes, embracing rainy runs builds “mental resilience and grit.” It prepares you for race day when the weather inevitably turns against you.
3. Fewer Crowds
   The fair-weather exercisers stay home. This means you get the trails, the seawall, or the track almost entirely to yourself.

The Art of the Puddle-Jump.

Making a rainy workout “fun” requires a slight shift in tactics. Forget about hitting a personal best; focus on play.

1. Gear Up for the Splash Zone
   The Golden Rule: There is no bad weather, only bad gear. You need a proper moisture-wicking base layer—no cotton, as Canadian Running Magazine notes, because it “hoards sweat and magnifies the chill.” A waterproof, breathable shell and a brimmed hat are non-negotiable for keeping the rain out of your eyes.
2. The Route Selection
   This is your time to be a kid again. Skip the boring loops. Head to a trail known for its mud or a park with big, splashy puddles. As noted in Vancouver’s fitness culture, the forest trails on the North Shore—like Lynn Valley—become even more magical in the rain, with the mist and fresh scents adding to the experience.
3. Turn It Into a Game
   Instead of a structured tempo run, do a “puddle-jump” interval session. Sprint between puddles, do high-knees through the big ones, and treat slippery grass patches as agility drills. It forces you to focus on stability and balance, which improves your proprioception more than a dry pavement run ever could.

The Science of the Splash.

If you are worried about the physical effects of training in the damp, take a cue from Canadian sport science. Dr. Heather Sprenger, a physiologist at Ontario Tech University and former national team athlete in both ice hockey and road cycling, has spent her career researching how the body handles environmental stress. Her work explores nutritional and environmental physiology to enhance training adaptation and performance. While her research often focuses on elite athletes, the principle applies to us puddle-jumpers: the body adapts. Training in varying conditions builds a robust physiology.

Post-Workout Protocol.

The fun doesn’t end when you get home—the recovery is part of the ritual. As any seasoned Canadian outdoor enthusiast will tell you, the key is to have a towel ready at the door to avoid muddy footprints trailing through the house.

So, next time you hear the pitter-patter of rain on the roof, don’t cancel your plans. Layer up, head out, and find the biggest puddle you can jump in.

It’s good for your heart, your head, and your inner child.

Disclaimer:

This article is for informational and educational purposes only and does not constitute medical advice. It should not be taken as a medical diagnosis or treatment.

Always consult with a qualified healthcare professional for personalized medical guidance.

The post Puddle-Jumping Workouts: Embracing the Rain for Outdoor Cardio appeared first on Canada's Health Magazine.

Why hair suffers in winter.

Cold outdoor air contains little moisture, while indoor heating strips humidity even further. The hair cuticle lifts, creating frizz and static. Frequent washing and hot styling tools exacerbate the problem by stripping natural oils. Dermatologist Wilma Bergfeld at the Cleveland Clinic notes that winter dryness and indoor heat leave hair brittle; she recommends treating hair gently, limiting heat styling and choosing hydrating shampoos or conditioners.

Gentle routines for healthy hair.

Think of your hair as delicate fabric. The Cleveland Clinic advises minimizing heat: blow‑dryers, curling irons and straighteners sap moisture. If you must use them, apply a heat protectant and choose the lowest effective setting. Washing hair less frequently—two or three times a week—helps preserve natural oils. After washing, gently pat hair with a towel instead of rubbing and detangle using a wide‑tooth comb. Dermatologists caution against bleaching or all‑over colouring in winter, as chemical treatments further weaken hair.

Keep moisture in and the cold out.

New York dermatologist Sadick Dermatology emphasises hydration. Use mild, sulphate‑free shampoos and follow with conditioner after every wash. Deep‑condition once a week using nourishing oils like argan or coconut; these seal the cuticle and lock in moisture. Limit hot showers—lukewarm water cleans without stripping oils. Avoid going outside with wet hair; freezing temperatures can cause wet strands to snap. Protect your hair when outdoors with hats lined in satin or silk to reduce friction and static. Wool or cotton hats can pull moisture from the hair; wearing a satin bonnet underneath keeps hair smooth.

Scalp care and nutrition.

Winter can irritate the scalp, causing itchiness and dandruff. Gently massage the scalp with natural oils to stimulate blood flow and moisturise. A healthy scalp supports healthy hair growth. Nutrition is equally important. Sadick Dermatology suggests ensuring adequate intake of vitamins A, C and E, omega‑3 fatty acids, biotin and vitamin D for hair health. These nutrients support collagen production, reduce oxidative stress and promote hair growth. A balanced diet with fruits, vegetables, fish, nuts and seeds usually provides sufficient amounts; supplements should only be taken on a doctor’s advice.

What this means for your routine.

Adapting your hair‑care routine for winter isn’t about expensive products—it’s about mindful habits. Use hydrating products and avoid harsh chemicals, embrace air‑drying, protect hair from wind and static with satin‑lined hats and reduce the frequency of washing. Eating a variety of nutrient‑rich foods and drinking plenty of water nourishes hair from within. For those experiencing persistent dryness, breakage or scalp issues, consulting a dermatologist or trichologist can help tailor treatments.

Hair is an expression of identity and self‑care. Winter poses challenges, but gentle routines and proper nutrition can protect your locks. Viewing hair care as part of overall wellness—akin to skin care or exercise—encourages a holistic approach. With a few adjustments, you can step into spring with healthy, resilient hair.

Sources & Further Reading: Cleveland Clinic (Jan 2021); Sadick Dermatology (Dec 2023).

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Defining the Gap

Conditions like autoimmune disorders, chronic pain and anxiety disproportionately affect women, yet research often overlooks them. Women are underrepresented in clinical trials, and female specific symptoms (e.g., nausea during heart attack) are frequently dismissed. Structural bias in healthcare delivery results in diagnostic delays and misdiagnoses.

Innovation and Research

Tailored innovations are emerging. Menstrual cycle tracking apps and menopause telemedicine empower self management. Cardiovascular research now examines sex specific risk factors, such as gestational hypertension and preeclampsia. Precision medicine initiatives develop gene based therapies for breast and ovarian cancers.

Policy and Economic Argument

Investing in women’s health yields economic dividends. Policy measures include funding women’s health research, enhancing coverage for contraceptive and reproductive services, and training clinicians in gender sensitive care. The federal Women’s Health Initiative aims to reduce diagnostic delays and improve data collection but requires sustained funding.

Intersectionality

Women’s experiences are shaped by race, socioeconomic status and gender identity. Indigenous women face higher rates of chronic disease and violence, while transgender individuals encounter barriers to gender affirming care. Research must include diverse populations and consider social determinants.

Health equity for women is both a moral imperative and an economic opportunity. Integrating sex and gender in research, ensuring access to reproductive health services and amplifying marginalized voices are essential steps toward closing the gap.

References

McKinsey Health Institute. (2025). Closing Canada’s women’s health gap mckinsey.com.

The post Women’s Health: Closing the Gap appeared first on Canada's Health Magazine.

Mental health is a critical pillar of Movember. The Centre for Addiction and Mental Health notes that 1 in 5 Canadians experiences a mental illness each year, and by age 40 1 in 2 will have or have had a mental illness. Young adults aged 15–24 are more likely to experience mental illness or substance use disorders than any other age group. Tragically, about 4 000 Canadians die by suicide every year—an average of nearly 11 per day. Men account for more than 75 % of suicides, yet women attempt suicide more often. These figures underscore the urgency of destigmatizing mental health and providing gender sensitive supports.

Movember also shines a spotlight on prostate and testicular cancers. According to the Canadian Cancer Society, the risk of prostate cancer increases after age 50; having a father, brother or son diagnosed before age 65 significantly raises risk. Black men and those with obesity or taller adult height also face higher risks. Prostate cancer often progresses silently, so regular discussions with healthcare providers about screening—prostate specific antigen (PSA) tests and digital rectal exams—are important, especially for high risk individuals. Testicular cancer, while less common, primarily affects younger men aged 15–35. Self examination and prompt medical attention for testicular changes are vital for early detection and high cure rates.

Movember’s mental health projects emphasise connection. Men are encouraged to check in with friends, relatives and colleagues, asking open questions like “How are you, really?” Community based programs such as men’s sheds provide safe spaces where men can meet, work on projects and talk about challenges. Addressing stigma is key—CAMH reports that 75 % of employees would be reluctant to disclose a mental illness at work. Workplace wellness programs should normalize mental health conversations and provide confidential resources.

The pandemic and cost of living pressures have exacerbated stress, substance use and social isolation. Health Canada’s 2023 Substance Use Survey found that 79 % of Canadians consumed alcohol in the past 12 months, while 32 % used cannabiscanada.ca. Substance use disorders often co occur with mental illness—people with mental illness are twice as likely to have a substance use disorder. Addressing root causes such as unemployment, discrimination and trauma is essential to reducing addiction and suicide.

Emerging digital health technologies offer new avenues for support. The 2025 Watch List describes AI powered tools for disease detection, treatment and remote monitoring that can be used for mental health interventions. Chatbots and virtual counselling provide immediate support for those reluctant to seek face to face therapy. Wearable devices monitor heart rate variability and sleep patterns, offering early indicators of stress or depression. At the same time, Movember’s inclusive vision echoes CHFA trends advocating diversity, equity and inclusion in health products and representation. Men’s health initiatives should consider diverse experiences, including those of LGBTQ2S+, Indigenous and newcomer men.

Movember is about more than facial hair; it’s a call to action for men and their communities. By talking openly about mental health, learning about cancer risks, and supporting one another, we can reduce stigma and save lives. Participate by growing a moustache, organizing a fundraiser, or simply checking in with the men in your life. Encourage friends and family to get regular health checks, practise self care and seek help early. Together, we can ensure that every man feels seen, heard and supported.

References

The post Movember: More than Moustaches – Championing Men’s Health and Mental Wellness Introduction appeared first on Canada's Health Magazine.

Magazica: So, kinesiology is essentially the science of human anatomy and movement?

Nicole Zhu: Yes, it studies how the body moves and how muscles and organs work together. Understanding this can help you recognize when something is wrong in your body and how fitness benefits you as you age.

Magazica: Fantastic. How has your experience as a baseball development coach at Jay’s Care Foundation influenced your approach to health and fitness?

Nicole Zhu: The COVID-19 pandemic had a significant impact on everyone, but especially on youth. Many couldn’t attend school, play outside, or engage in physical activities. In a city like Toronto, where many live in apartments, this lack of activity was even more pronounced. Simple activities like playing in a jungle gym are crucial for developing motor and social skills. Studies showed that youth were not only behind academically but also physically. Some couldn’t even climb stairs properly at the age they should have been able to.

Jay’s Care Foundation focused on reintroducing physical activity to youth, particularly through baseball and other sports. This helped them redevelop essential skills and improve their social abilities. We work with at-risk families in Toronto, who often don’t have access to sports or physical education. Our goal is to provide these opportunities and support their overall development.

Magazica: No wonder, while listening to you, it dawned on me that this is why it’s called motor skill. It’s a skill.

Nicole Zhu: Yes.

Magazica: So fascinating! Hearing it from someone with live experience makes it so vivid. In your opinion, what are the most significant health benefits of participating in team sports, and how can individuals get involved?

Nicole Zhu: Many people understand that physical movement can greatly benefit the body, especially when starting young. It sets you up for a lifetime of physical activity. Even simple activities like walking can significantly improve your physical health. Additionally, it helps with brain health and mental well-being. Getting outside and moving can clear your head and improve your energy levels and happiness.

In terms of social benefits, team sports involve working with diverse people. In a city like Toronto, you learn to communicate and collaborate with people from various backgrounds. This experience is invaluable and translates to other areas of life, such as workplaces and future endeavors. Understanding how to work with others comes from sports and physical activity.

Magazica: I can relate. For my son, team sports positively impact him. Toronto is a cultural melting pot, and my son interacts with kids from different backgrounds. They mix so well. Fascinating!

One thing that stood out is that many people underestimate the impact of movement on their lives. On that note, what are some common misconceptions about fitness and health that you would like to address?

Nicole Zhu: I think the biggest misconception, especially among younger people, is that fitness and health mean you have to look a certain way. When we think of someone fit or healthy, we often picture a stereotypical image. However, being fit and healthy doesn’t mean you have to look a certain way or weigh a certain amount. Many people who don’t fit the stereotypical image can function better than those who do. Fitness and health are not just about aesthetics; it’s about how well you function and feel.

Magazica: While you’re talking, I couldn’t help but think of all the cover pages of men’s health magazines. So, according to you, what is fitness?

Nicole Zhu: In my opinion, fitness is about being happy and able to function in your everyday life without pain or difficulties. It’s not about stamina, resilience, or adaptability. It’s about being able to do everyday activities without limitations. For example, my father had a heart attack earlier this year, and watching him go through recovery made me realize that fitness is about being able to do the simplest things, like walking up the stairs, without help. Being physically active every day helps in many basic ways. So, being fit or healthy means you can function every day without limitations.

Magazica: Without implications. Yeah, or without limitations.

Nicole Zhu: Limitations. Yes, exactly.

Magazica: Fantastic. I have never seen fitness in that way. Whenever I imagine the word fitness, it’s always about muscle, weight, and aesthetics. With the rise of social media, especially Instagram, this perception is reinforced. The way you explained it with your live experience is enlightening. My father had asthma, and I saw how it affected his ability to function. Your explanation of fitness resonates with me. We know that mind and body are very interconnected. How does physical activity play a role in maintaining mental health? Are there any simple exercises to incorporate into a daily routine?

Nicole Zhu: It depends on your physical capabilities and age. When you’re younger, it’s helpful to get involved in any physical activity, whether it’s school teams, playing with friends, or just being active in your backyard. It doesn’t always have to be a sports team, as some people find competition intimidating. Just doing anything active is beneficial.

As you get older, it can be more challenging to stay active. For my retired parents, going for walks in the community has been great. Finding something you enjoy, like Tai Chi, can also be beneficial. Even simple activities like walking can make a difference if done consistently. You don’t need to get your heart rate up; just incorporate physical activity into your daily routine. For example, walk a few blocks instead of taking the streetcar or drive to the grocery store. Small changes can add up and improve your overall health.

Magazica: Recently, my doctor suggested that I have a completely sedentary lifestyle and should move around. I said I can’t do gym things and would be ashamed to go there. So, I decided to start by walking. My target is 6,000 steps every day.

Nicole Zhu: That’s more than enough. People often underestimate how much walking can do for you. Even something simple like walking during your lunch break can make a big difference, especially when the weather is nice.

Magazica: As you mentioned lunch, we understand that food is fuel. Nutrition is a key component of a healthy lifestyle. Can you provide some basic practical tips to maintain a balanced diet, especially for those with busy schedules like students, professionals, and working moms?

Nicole Zhu: I want to be candid—it’s not easy. Many people make it seem like you can just figure it out, but it’s always changing. I’ve been balancing team practices, school, jobs, and more for most of my life. It’s never easy, and it’s always evolving. Don’t think your schedule will stay the same; it limits you. I don’t have it all figured out, but I have a routine that works for now.

Balancing things is about not making it a burden. Enjoying what you do and understanding it’s for your health and future helps. If you want to have kids, it’s also for them. You’re passing on your genetics and habits. Finding something you enjoy makes balancing things almost automatic. It’s about making time, not just finding it. If you keep looking for time, you’ll never find it. Keeping things simple and enjoyable is the key to integration and balance.

Magazica: I really like the sentence you just said: if you want to find time, you’ll never find it. But if you want to make time, you can make time. I focus on how I start and end the day because the rest of the day is always hijacked by work, school, and kids. The morning routine is the only one I can maintain.

Nicole Zhu: That’s a platform to build on. It’s always a good start when you have that point.

Magazica: I religiously try to maintain control because otherwise, I feel like I’m doing everything but achieving nothing. The things you love give you grounding. We’ve touched on social media and technology. The health and fitness industry is rapidly changing with fitness trackers and wearables. There are two camps: those who wear them and those who don’t. What are some innovative tools or apps you recommend for tracking and improving health?

Nicole Zhu: It’s difficult for me to speak on this specifically as I don’t have much experience with it. I have an Apple Watch, but I use it mainly for business purposes. For anyone starting out, I recommend going back to the basics. Find something simple that can track your heart rate and steps. I wouldn’t go as far as counting calories, as these aren’t always accurate. I’m not a big advocate for counting calories myself. Stick to the basics, and take everything with a grain of salt. Technology is developing, but it’s not always 100% accurate. Keep it simple and focus on the basics.

Magazica: As the general manager of Fit For Less, you see gym participants and everything. What are the most common health and fitness challenges you see? And what challenges do you face while leading your team?

Nicole Zhu: In terms of fitness challenges for members, keep in mind that we don’t have personal trainers at our gym. One common challenge is that members often don’t know where to start or how to use the equipment properly. This can lead to frustration and lack of progress. Another challenge is maintaining consistency. Many people start strong but struggle to keep up their routine over time.

As for leading the team, one challenge is ensuring everyone is on the same page and motivated. Each team member has different strengths and weaknesses, and it’s important to balance these to create a cohesive team. Another challenge is adapting to the ever-changing fitness industry and staying updated with the latest trends and technologies. It’s crucial to provide the best experience for our members while also supporting the team’s growth and development.

Nicole Zhu: Our gym focuses on self-motivated and self-taught fitness, so we don’t have personal trainers. The demographic of our members varies by community, and what I see can differ from what other managers see. The biggest challenge I’ve noticed is consistency. Some members may not look the part, but those who come in almost every day and stick to a routine benefit the most. Consistency is hard, especially for younger people or those with busy schedules. It’s about being consistent every day, whether it’s going to the gym or taking a walk. When you don’t, you start to see the difficulties it creates.

In terms of leading my team, it’s about having consistency, motivation, and the desire to help others or improve oneself. Working in the fitness industry requires showing up every day and doing your job, even if it’s not enjoyable at the moment. It’s about having self-respect and respect for others in the industry. Fitness is heavily impacted by your mindset and the people you surround yourself with.

Magazica: So, to lead a team or be part of one in the fitness industry, you need motivation to help others, show up every day, and have the self-respect to create a positive environment.

Nicole Zhu: Yes, how you view yourself plays a huge role in leading a team and being part of one. It helps you understand your role, others’ roles, and the expectations you set for yourself. This makes a big difference in any industry, whether it’s fitness or sports. It’s about how you see yourself and what you believe you’re capable of.

Magazica: The expectations you set for yourself are crucial. This applies to all leadership positions in any industry. It’s important to have clear boundaries of responsibility for yourself and your team members and communicate them effectively.

Magazica: Finally, what advice would you have for individuals who are new to fitness and may feel intimidated by starting a workout routine? For example, if I go to the gym now, I might feel intimidated by all the aesthetically fit people. What would you advise for those starting their fitness journey?

Nicole Zhu: The best advice is to just start and be a part of it. The fear you feel is usually only for the first little bit. The hardest step is always the first one, walking through the door. Once you do that, it becomes easier each time. Getting started is the most important part.

If possible, bring a friend or family member for moral support. Even a phone call or text message can provide motivation. Showing up is what matters, even if you leave early. It’s a learning curve, and it takes time to get comfortable. Even I, with years in the fitness industry, still feel intimidated sometimes. It’s about the expectations and mentality you set for yourself.

Magazica: Yes, and also the goals you set for yourself and knowing why you’re going to the gym.

Magazica: Thank you very much for the conversation. I learned a lot about fitness today. It’s always beneficial to talk with an expert like you.

Nicole Zhu: Of course.

The post Nicole Zhu’s Insights on Unlocking the True Meaning of Fitness: Integrating Health, Consistency, and Motivation into a Busy Lifestyle appeared first on Canada's Health Magazine.

Data Privacy: The Elephant in The Room

There is a growing concern about privacy these days. Public psyche is concerned about government access to personal information and corporate reach getting too far. Because they have our intimate information. A recent study showed that most Americans (78%) want control over their data but feel powerless (61%) to achieve it.

To steer this challenge, Harvard Business Review recommended three key things for the companies dealing with fitness tech:

Personalized Fitness: Promise of a Personalized Journey… But What Does “Personalized” Mean?

Apart form the data privacy issue, there is another growing concern. And it is because of a booming feature in the fitness world: the promise of a personalized fitness regime.

Just imagine this: after collecting extensive data about your personal life-choices, ‘smart’ the app or the ‘artificial intelligence algorithm’ would suggest a workout plan which is built just for you. Not only that, but it will also be catering to your current abilities and unique goals for future.

Sounds great, right? But there’s a catch: what is the exact meaning of “personalized”?

Researchers are grappling with this very question for quite a long time. Specially in the age of catered customization. Because the problem lies in the core: different people define “personalized” differently. Thus, it is becoming very hard to track the impact of these “personalized” programs.

So, no good news? Thankfully, there is. A study in Sports Medicine offers a middle ground solution: we should have a science-based approach. Meaning we can use data and conduct research to develop training programs. By this we can surpass inconsistencies of defining the term. The result will be the embodiment of an efficient as well as effective personalized plans in its truest sense.

Finding Balance: Where Privacy Meets Personalization

There is an interesting caveat to the discussion so far. The more we want to make the fitness regime personal, so does the collected data also become intimately personal. Such data often includes sensitive health information. And it is very easy to understand that such confidential data needs top-notch protection.

A bottom line can be drawn: data ethics are fundamental here. Fitness tech Companies must be responsible stewards of the information collected from its users.

Moreover, several researchers are working to find out how individuals respond to various training programs. This is important, because we need to keep testing and refining various forms of “personalized plans”. The reason is that we want to ensure whether they deliver the results we expect or not. If a program isn’t working, it’s time to go back to the old school (e.g. drawing board).

What’s Next…And Not As Far in The Horizon

To deal with the intersection of data privacy and personalized fitness is not a simple linear process, but a very dynamic one. Because technology is constantly evolving.

So, as we move forward, the focus should be on building trust. We can ensure that by always protecting our information while using data for valuable insights. Fundamentally, this would create a perfect environment where personalized fitness would truly flourish.

Source:

Atske, S., & Atske, S. (2024, May 8). 1. Views of data privacy risks, personal data and digital privacy laws. Pew Research Center. https://www.pewresearch.org/internet/2023/10/18/views-of-data-privacy-risks-personal-data-and-digital-privacy-laws/

Bernacki, M. L., Greene, M. J., & Lobczowski, N. G. (2021). A Systematic Review of Research on Personalized Learning: Personalized by Whom, to What, How, and for What Purpose(s)? Educational Psychology Review, 33(4), 1675–1715. https://doi.org/10.1007/s10648-021-09615-8

Dhirani, L. L., Mukhtiar, N., Chowdhry, B. S., & Newe, T. (2023). Ethical Dilemmas and Privacy Issues in Emerging Technologies: A Review. Sensors, 23(3), 1151. https://doi.org/10.3390/s23031151

Fletcher, C. (2022, February 26). Why the ethical use of data and user privacy concerns matter. VentureBeat. https://venturebeat.com/datadecisionmakers/why-the-ethical-use-of-data-and-user-privacy-concerns-matter/

Kljajević, V., Stanković, M., Đorđević, D., Trkulja-Petković, D., Jovanović, R., Plazibat, K., Oršolić, M., Čurić, M., & Sporiš, G. (2021). Physical Activity and Physical Fitness among University Students—A Systematic Review. International Journal of Environmental Research and Public Health, 19(1), 158. https://doi.org/10.3390/ijerph19010158

Lee, L. (2022, October 31). Why Privacy at the Edge Is a Growing Concern for Customers. Acceleration Economy. https://accelerationeconomy.com/edge-computing/why-privacy-at-the-edge-is-a-growing-concern-for-customers/

Rahnama, H. (2022, February 25). The new rules of data privacy. Harvard Business Review. https://hbr.org/2022/02/the-new-rules-of-data-privacy

Redondo-Flórez, L., Ramos-Campo, D. J., & Clemente-Suárez, V. J. (2022). Relationship between Physical Fitness and Academic Performance in University Students. International Journal of Environmental Research and Public Health, 19(22), 14750. https://doi.org/10.3390/ijerph192214750

Wackerhage, H., & Schoenfeld, B. J. (2021). Personalized, Evidence-Informed training plans and exercise prescriptions for performance, fitness and health. Sports Medicine, 51(9), 1805–1813. https://doi.org/10.1007/s40279-021-01495-w

The post Data Dilemma: Can Fitness Trackers REALLY Personalize Your Workout… Without Snooping on You? appeared first on Canada's Health Magazine.

Kelvin Macias: Since I was a child, I have been a fanatic about soccer. From my earliest years, I started training in a soccer academy with the full support and constant accompaniment of my family, especially my parents. All my life, I have liked to compete in sports; furthermore, all my life, I have been someone who likes and loves to keep moving. When I was a child, I liked jumping, climbing, and playing at home; I could not stay quiet. With my brother, we liked playing soccer inside the home (sometimes we broke some things), and we enjoyed doing a lot of different activities such as biking, swimming, or other activities that usually played with neighbours. I trained in soccer until I was 18 years old when I went to university. At the University, I left soccer and became a Futsal player on the team’s University, where all my degree I was part of, at Saint Thomas University, I started my degree studies in Physical Culture, Sports, and Recreation and I earned my Bachelor’s Degree in 2017.

In the last 2 years of my degree, I started to work as a soccer coach with children, in the year 2016 I got the TRX Suspension Training and TRX Functional Training Certifications, and a while later I started to work as a fitness coach and a personal trainer. By the year 2017, I began to know about CrossFit and High-Intensity Functional Training modalities when I was working at “La Fortaleza Fitness” Gym, and I got the High-Intensity Functional Training (HIFT) Level 1 certification, at that moment I automatically fell in love with it. I started to specialize in Weightlifting and Gymnastics and started my current career in the High-Intensity Functional Training field. In the year of 2018, I started up my gym “The Warrior’s Box”, with the dream of reaching the CrossFit Level 1 Certification and looking forward to working with the brand CrossFit, a dream, that nowadays has me here in Canada since January 2024. But unfortunately, by the year 2020, I had to close the Gym because of the COVID pandemic.

From that moment on I established myself as a personal trainer achieving a positive impact on the lives of my clients with my work and I worked in three more Gyms: “Delta Box”, “Zasca Training” and “Nativo FitClub” where I worked as the Gymnastics Coach until December of 2023 when I left Colombia. Currently, I am living in Toronto, Canada, I am studying for a Diploma College in Business at Georgian at ILAC College, and I am working as a coach in Fitness Fusebox in Vaughan Ontario, and still working on online personal training with my Mom who decided to start to train in the pandemic and an aunt from Colombia.

I think two of the biggest challenges in my life that come first to my mind today are when I had to close the Gym, invest my entire life in a project, close it for external situations, and recognize that at that moment the best was not to open it again was one of the most difficult decisions of my life, the other one, was the journey that I started in January, come to Canada to start from zero with the goal of gaining international experience, learn and growth professionally. I am a person who believes that life is just one and sometimes says no to you, but because better things come, thinking about that and seeing all that I could change in the lives of my clients throughout this profession, the dream of getting the CrossFit Level 1, and work with this brand are the things that have pushed me to still working on them and do not give up. I am happy with all my experiences since I have been here, the opportunity to start to work in the field that Fusebox gave me, and all the challenges that I am facing in this new episode in this beautiful country.

Magazica: You have more than 10 years of experience in the training field. How have you seen the field evolve over the years, especially with the advent of new training modalities like CrossFit, HIFT, HIIT, and TRX?

Kelvin Macias: I have seen incredible progress. The different modalities that nowadays have landed show the need for people to move and train, and all these kinds of modalities that exist today mean that this science is evolving to meet and supply the different needs and specific conditions that people have. I think all of these are great tools to work for the health of people through physical training, there is no best, there is no worst specific modality, as trainers we have with these different modalities, several ways to work to improve the life of people and adapt the training regarding specific conditions or engage people to participate and provide themselves the opportunity to challenge but know about what the human body can do. Even, in the sports and competitive field, we have the chance to generate a more complete training program and work for better performance in athletes with more and better options.

This huge evolution in the training field over time has engaged people to find a variety and to have more accessibility regarding the time, lifestyle, and specific conditions of people because people now are more aware of the importance and benefits of the training for themselves. Additionally, as coaches or trainers, it is pushing us to be more professional, to be updated with the evolution of our careers, and to manage all these new training modalities properly and professionally to improve and impact positively on our clients.

Magazica: As a professional who has worked with people of all ages, how do you adapt your training programs to cater to different needs and goals? Could you share some examples?

Kelvin Macias: Sure, as a coach when you start to work with a person or with a group, you must establish a main objective (long-term) and different “sub-objects” (short-term). For example, when working with a children’s team of soccer, the training program will depend on whether the team is in competitive progress and the objective is to win the championship or if the team is in a formative process, the training plan will vary totally, furthermore if we concern about characteristics that can vary inside the group, for instance, the age, and level sport.

A personal example that I can share with you is one client who I worked with in Colombia, she is a German-Colombian woman 87 years old, and her name is Dolores Kolbe de-Klein “Dolly” I trained her for more than 2 years. She was looking for a trainer because she had different health issues, a hip replacement, a shoulder injury that affected her range of motion, and a pre-heart attack, she was suggested for training for these reasons.

In the beginning, she was too afraid about the training, because I suggested to her that I would base our training program on strength training, and she decided to give me the opportunity and let me work with her, on the training plan over the two years was focused on improving the strength and mobility in her shoulders, on the strength of her leg and overall strength, because the idea was that she could move better, that she could up or down the stairs by herself, walk with less support on the stick that she used to walk and she was able to make the daily activities with the least support or helpful possible of devices or people, that she feel confident and see that she still was a functional person, the most grateful for me was when a few months then she was happy because these objectives were being achieved, she felt stronger, confident, want to walk and do things by herself, and her sons and family saw that she moved better, since there she never missed a training day unless she really could not for any reason, but is so amazing for me as a coach see that someone was happy to see you for what you get with your job. I always will remember her.

Magazica: Can you share some practical strategies for our readers to incorporate fitness into their daily lives, especially those who are new to fitness or have limited time?

Kelvin Macias: Of course, first of all, it is important to find the meaning and purpose of why you want to start training. Secondly, be aware of the resources you have (time, frequency, availability), and knowing whether you can carry out a long and constant process will depend on this, or if you should be patient but equally constant with the few days that you may be able to. Third, do not set long expectations, or impossible expectations in a short time, do not set your goals by looking at the networks of people who have been in their process for years and want it in a short time. I think that the best advice I can give if you are new and are starting or want to start is to leave your process in the hands of someone to guide you. Nowadays, it is too easy to access a quantity of information that bombards us that I think it is what generates in many cases is that people start doing routines that are too demanding that the body cannot adapt in a short time and that is not really what the person needs. When someone professional guides you and knows your conditions, they adapt a plan according to them and provide you with a training plan focused on what you need and with realistic goals.

Magazica: How do you balance the physical aspects of training with the mental and emotional aspects? What role does mental health play in overall fitness?

Kelvin Macias: I like this question. One of the reasons why I decided on my career was because I have always believed that the body is one (soul, mind, and body), not each one separately. I have always believed in the importance of movement and moving well; we are beings that need movement, challenges, and the development of skills that we are born with. When we read, when we are learning something new, when we dedicate time to do activities to work on our mind and spirit, even if we are sitting still, internally the body is executing movement. I believe that training, rather than being seen as a tool to have a good body, is a tool that allows people to exploit the thousands of capabilities that our machine (body) has. For me, it is impossible to believe that the human being is fully alive if one of these three components is missing. I am one of those who love to see when training gives the possibility to people who perhaps thought that due to an accident or something that happened in their lives, they lost a limb or were left with some limitation, but found in physical training what gave them the possibility of seeing how the body is capable of adapting and that movement should not be eliminated but rather adapted because we continue to be functional. Furthermore, today we know the close relationship between physical training and the thousands of internal benefits it generates in people. I am one of those who think that you cannot be healthy if you are not full in your three components.

Magazica: Could you share some insights on how you use your expertise in different fitness modalities to promote a healthier lifestyle? Are there any specific campaigns or initiatives that you’re particularly proud of?

Kelvin Macias: I am a trainer who believes that the best results are when you generate a variety of stimuli to the body, obviously planning and not adding all the modalities at random but with a plan. I always base my personalized training plans on strength work but always think about the functionality of the body. Modalities such as TRX, HIIT, and functional training provide very significant tools to have a more complete plan for people, generating a variety of movements, in different environments where you must alternate positions or more varied ranges of movements.

I think that of the things that make me feel most proud today, first, my gym, and not to say that I had but because of the thousands of challenges I went through with it and how much it taught me and made me grow, and what I was able to do with it to the people I worked with there. Today I still work with people who were in my gym sending them training schedules because they believed in what I did for them, and they continue to do so.

Second, with my personalized training, I have been able to have the opportunity to work with people in such different situations and conditions, but I have managed to convey my idea of what training should transmit and reflect in people’s lives. I have been able to have long processes, achieve people say that they move better, that their ailments and pathologies improved through training, and also get people to do things that may not make sense to them at first but then end up realizing that these are the many conditions that the human body can develop. Lastly, I think that the work I have done in each of the gyms I worked for, the gratitude and growth in each of them for my work, and the mark left on the clients are some of the most comforting things.

Magazica: What are some common misconceptions about fitness and health that you’ve encountered in your career, and how do you address them?

Kelvin Macias: The most frequent misconceptions I see are mainly that people think that amount, lifting a lot of weight, getting exhausted, sweating extremely, and thinking that the results will be given in a few months because you are doing a lot. Another I think is that the only or main objective of training is having a beautiful body. Many people think that having or being in Fitness is about dieting, about training because you hate your body, about having to spend more than 2 hours in the gym. I like to make people aware of the real benefits that the science of training today has shown that it has and that training is not to suffer more but is the space where you must realize that your body is your temple and that it thanks you for the movement you give him and when you challenge him.

Magazica: How do you stay updated with the latest research and trends in fitness and health? Can you share some resources or strategies that our readers might find useful?

Kelvin Macias: I have specific scientific pages that provide updated information on training topics, physiology, and new trends. I had a university professor who works on scientific articles on physiology that I read constantly, and on networks, you find a lot of information that is very useful. If you know where to search, you can find a lot of right and useful information. A tip for people who do not work as a trainer but want to know and be a little more updated about training is that in their networks, do not follow the information too much of influencers or people who are athletes but not trainers, but rather pages that are supported by information based on studies, there is plenty.

Magazica: Could you share some success stories from your career where your training programs significantly improved someone’s health and well-being?

Kelvin Macias: As I mentioned in one of the previous points, Dolly’s case was very significant for my career, but perhaps another is with another woman, “Consuelo,” who is over 50 years old. She is the registrar of Cota, the town where we live. She was also a person with whom I was able to work for more than 2 years, with a sedentary lifestyle and problems with sciatica and knees. As time went by, the discomfort related to sciatica was drastically reduced, just as her knees stopped showing pain and discomfort, her fat percentages were reduced, and her muscles increased. She was also a super constant person with her sessions.

Magazica: What role does nutrition play in your training programs? Can you share some tips for our readers to make healthier dietary choices?

Kelvin Macias: Nutrition is not a field in which I have much experience, let’s say that my main and specialized field is training programming and guidance, but in my personalized training, I give a guide or basic advice depending on the objective we have, but a specific meal and personal plan for a person is a complementary service that is optional and I have not performed many in my career. But in the guide that I make, I always tell people to base their diet on providing the nutrients that the body needs (protein, carbohydrates, and fats) correctly, it is not good if any of them are missing. I always suggest that if you want to accelerate your process and use a nutritional plan, do so with a professional in the area, but do not follow diets found on the Internet, since exposing the body to very sudden changes can generate health problems, not all bodies react the same to a diet. That is why someone who guides you and organizes a specific plan taking into account your conditions and characteristics is the best and appropriate option. But I consider that a good and balanced diet is the basis for any training plan to work.

Magazica: How do you motivate your clients to stay committed to their fitness goals, especially when they face setbacks?

Kelvin Macias: I like to constantly make people see how far they have come and what they have achieved, the importance and the benefits that training has brought to their lives, that training is one of the best ways to face difficult times, and that unfortunately, it is faster to see setbacks than the progress, it is the law of life, what you achieve in a year, you can go back in less than 2 months if you leave it. Training should be the best ally and not another imbalance factor.

Magazica: Finally, what is your vision for the future of fitness and health, and how do you plan to contribute to it through your work?

Kelvin Macias: I think that like all sciences, it will continue to grow as it has been doing in recent years, there will be more new tools and data that will come out and greater opportunities for people to have access to it and decide to introduce it into their lives as something fundamental. But I also think that people should be more cautious with all the information they can find and know how to handle it. Since it is your body, it is your health, and exposing yourself to wrong information can produce the opposite effect on your health, which is the objective contrary to what training has. From my work, I hope to continue contributing and impacting positively on people’s lives and their health. I believe that the best way to do so is to continue learning, updating, and applying what is new, always thinking about what is best and what the people I work with need.

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