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Physical activity offers a range of benefits for all ages and abilities as part of a healthy lifestyle. According to the Public Health Agency of Canada, physical activity is important across all age ranges. Here’s what they say…

Source: Government of Canada

Youth (12-17 yrs)

• Physical activity is essential for healthy growth and development.
• Regular physical activity in childhood develops cardiovascular fitness, strength and bone density.
• Physical activity plays an important role in the health, well-being and quality of life of Canadians and helps to prevent chronic diseases like cancer, Type 2 diabetes and heart disease later in life.
• Establishing positive habits early in childhood and adolescence can last a lifetime.

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Physical Activity Guideline 12-17

Download and read this handout (Physical Activity Guideline 12-17) to learn more about movement guidelines.

Download File,

Source: Canadian Society for Exercise Physiology

1. Enjoy a variety of foods in many different colours:
   1. Blue and purple fruits and vegetables tend to be packed with anti-oxidants. Blackberries, blueberries, purple cabbage and plums are all great food choices.
   2. Go green every day with fruits and vegetables that are good for your brain and also benefit bones, teeth and vision. Green options include avocados, broccoli, celery, cucumbers, peas, spinach, pears, honeydew melon and many more.
   3. Choose white, tan and brown fruits and vegetables such as bananas, cauliflower, potatoes, turnips, onions and garlic.
   4. Add orange and yellow fruits and vegetables such as grapefruit, cantaloupe, butternut squash, peaches, papaya, oranges, sweet potatoes, yellow peppers and lemons to your plate.
   5. Reach for reds every day. Beets, raspberries, red grapes, radishes, tomatoes, red peppers, watermelon, rhubarb, pomegranates and cherries are just a few excellent red choices.
2. Eat high fibre breads, cereals and grains and low-fat animal proteins. Include foods rich in omega-3 oils such as cold-water fish (e.g. trout, salmon) and walnuts.
3. Add flavour to dishes by adding herbs, spices, nuts and olives. You don't have to give up flavour to follow a healthy diet.
4. Maintain a healthy weight by choosing appropriate portion sizes, eating healthy snacks, and drinking plenty of water.
5. Plan meals in advance so that you don't leave healthy eating to chance.
6. When it comes to food and brain health, set reasonable goals and be patient. By following basic healthy eating guidelines, your brain fitness has the potential to improve.

Click here to download Canada’s Food Guide for more information about making healthy food choices.

Source: Health Canada

Physical activity offers a range of benefits for all ages and abilities as part of a healthy lifestyle. According to the Public Health Agency of Canada, physical activity is important across all age ranges.  Here’s what they say…

Source: Government of Canada

For Children (5-11 years)

• Physical activity is essential for healthy growth and development.
• Regular physical activity in childhood develops cardiovascular fitness, strength and bone density.
• Physical activity plays an important role in the health, well-being and quality of life of Canadians and helps to prevent chronic diseases like cancer, Type 2 diabetes and heart disease later in life.
• Establishing positive habits early in childhood and adolescence can last a lifetime.

,

Physical Activity Guideline 5-11

Download and read this handout (Physical Activity Guideline 5-11) to learn more about movement guidelines.

Download File,

Source: Canadian Society for Exercise Physiology

Being active doesn’t have to be difficult. There are many ways to make physical activity a part of daily life - at home, at school, at work, at play, and on the way.

Getting started is easier than you think. Start now and slowly increase your physical activity to meet the guidelines outlined in this session. They can be met through planned exercise sessions, active forms of transportation like walking or biking, as well as recreation and sports.

Download and print a copy of the Challenge Yourself to Move calendar below.  Take some time to think about and record your thoughts about WHY you want to become more active and HOW you will build activity into your weekly routine.  Then post the calendar in a location where you’ll see it every day!

Source: Ontario Brain Institute

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Physical Activity Calendar

For more ideas about how you can challenge yourself to move download the Physical Activity Calendar from the Ontario Brain Institute.

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Physical activity can help you feel better, reduce stress and maintain health. It helps to prevent muscle weakness and health complications associated with inactivity.

Physical activity also promotes a normal day-and-night routine and may help to improve mood. The type of activity that works best for you will depend on your fitness level, present activity level and overall health.   

Take the Be Active! Quiz to learn more about the role of physical activity in the health, well-being and quality of life of Canadians. It’s a short quiz with ten questions – made available by the Public Health Agency of Canada.

Click here to take the quiz.

Source: Public Health Agency of Canada

What is a concussion?

A concussion is a brain injury that cannot be seen on routine X-rays, CT scans, or MRIs. It affects the way a child may think and remember things, and can cause a variety of symptoms.

What causes a concussion?

Any blow to the head, face or neck, or a blow to the body which causes a sudden jarring of the head may cause a concussion (e.g., a ball to the head, colliding with another person).

What should I do if I suspect my child has a concussion?

In all suspected cases of concussion, your child should stop the activity right away. Continuing increases their risk of more severe, longer-lasting concussion symptoms, as well as increases their risk of other injury.

Copyright © Parachute

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Concussion Guide for Parents and Caregivers

For more details about concussion symptoms and guidance download a copy of Parachute's Concussion Guide for Parents and Caregivers:

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Less than 20 per cent of reported bicycle injuries involve collisions with cars. Most occur in falls, or as a result of riders losing control. A bad fall can result from a skid, catching a wheel in a crack or even getting a shoelace caught in the chain.

In a spill, the forehead usually hits the ground first. Head injuries cause most bicycle-related deaths and can result in serious injury such as brain damage. Up to 88 per cent of serious head injuries could be prevented by wearing a helmet.

It is critical for you and your children to wear a bike helmet that fits properly and is certified by CSA International

Insist that your children always wear a helmet when riding. (It goes without saying that parents must set an example by always wearing theirs when cycling)

Remember, a helmet only works when you wear it!

Source: Canada Safety Council

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Facts and Myths about Helmet Legislation

What are the rules?

Download and print a copy of Parachute's Facts and Myths about Helmet Legislation:

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Copyright © Parachute

Being proactive about brain health is something we can all do. Protecting your head is an important piece of the puzzle in reducing your risk for Alzheimer's disease. Researchers have found that people who have experienced brain injuries, especially repeated concussions have a higher risk of developing Alzheimer's disease. 

Protecting your head at every age makes more sense than ever. 

Young people are at a greater risk for head traumas that can affect their brain health in the future. It is important to wear a helmet during activities like:

• Cycling
• Skiing
• Skateboarding or
• Rollerblading

Copyright © Parachute

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Which Helmet for Which Activity?

But how to you choose the best helmet?

No matter your age, download and print a copy of Parachute's "Which Helmet for Which Activity?" to guide your choice of helmet based on what activity you will be doing.

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Less than 20 per cent of reported bicycle injuries involve collisions with cars. Most occur in falls, or as a result of riders losing control. A bad fall can result from a skid, catching a wheel in a crack or even getting a shoelace caught in the chain.

In a spill, the forehead usually hits the ground first. Head injuries cause most bicycle-related deaths and can result in serious injury such as brain damage. Up to 88 per cent of serious head injuries could be prevented by wearing a helmet.

It is critical for you and your children to wear a bike helmet that fits properly and is certified by CSA International

Insist that your children always wear a helmet when riding. (It goes without saying that parents must set an example by always wearing theirs when cycling)

Remember, a helmet only works when you wear it!

When choosing a helmet:

• You should try on several helmets carefully.
• Level the helmet over your forehead and adjust the chin strap to fit snugly and comfortably.
• It should protect the forehead without slipping forward or backward.
• It should not move unless the scalp moves.

A trained salesperson will help you ensure the fit is right.

Source:  Canada Safety Council

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“2 V 1” Rule helmet fitting bookmark

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Wear it Right Every Time!

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Copyright © Parachute

As the Canadian population ages, injury and death from falls are on the rise. And a serious head injury -with loss of consciousness, is associated with a higher risk of developing dementia.

Here are few recommendations for proactively preventing falls in your home:

1. Talk to your doctor about falls prevention. Have regular vision and hearing tests.
2. Take prescription and over-the-counter medications correctly. Keep a medication record and review it regularly with your doctor. Tell your doctor if your medication makes you dizzy or light-headed.
3. Install proper lighting throughout your home. Pay special attention to stairs (with a light switch at both ends) and bathrooms. Use night-lights in the hallways, particularly between the bedroom and bathroom.
4. Keep your floor and stairs free of clutter. Avoid the use of scatter rugs.
5. Be sure to have at least one handrail (preferably two) on all stairways and steps in your home. Ensure handrails are securely attached and in good repair.
6. Check that stairs are in good repair and are slip resistant. If any stairs are broken, have them fixed promptly. Add a strip along the edge of each step in a contrasting color to make it easier to see or use reflective anti-skid treads.
7. Take the same precautions for outdoor steps. In addition, arrange to have leaves, snow and ice removed on a regular basis. Use salt or sand throughout the winter months.
8. Wear proper footwear. Shoes, boots and slippers should provide good support and have good soles. Avoid loose slippers or stocking feet.
9. Install grab bars in all bathrooms, by the toilet and in the bathtub or shower. It's a good idea to have two bars in the tub, one on a side wall and one on the back wall. If you need extra support, consider a bath seat or bench so you can have a shower sitting down.
10. Use a rubber mat along the full length in your tub, and a non-skid bath mat beside the tub.
11. Use walking aids and other safety devices for extra safety. If you use a cane or a walker, check that it is the right height and that the rubber tips are not worn. Install stainless steel prongs (ice picks) on canes for safe walking in the winter.