That sounds reasonable, don’t you think? Carving out a dedicated half hour might be tricky, but 10 minutes a few times a day seems way more doable! So, if you aren’t a gym person (like me!) then this type of physical activity might be right for you.

Physical activity has lots of known benefits, like reducing the risk of numerous chronic conditions, including coronary artery disease, stroke and Type 2 diabetes. The physical activity should be moderate intensity (so, you won’t be panting like a bulldog at the park in July, but your heart rate should be elevated. If 10 is the hardest you can move, moderate is about a 6 out of 10)

So, got 10 minutes? Here are some ideas for getting active:

(If you have health concerns or have been inactive, please consult your health-care provider before starting any new activity.)

Get off the bus a stop or two early (or park farther away):

I’ve been doing this lately, and I’ve come to enjoy arriving at my desk with my heart pumping! Snowy where you are? Be sure to wear proper footwear and keep your hands out of your pockets for balance if you are doing this one! And, keep your head up – don’t text and walk.

Have an active walking meeting:

Instead of meeting a coworker for a coffee or in an office, ask for a walking meeting instead. Some studies suggest exercise boosts creativity, so your ideas will flow along with your blood!

Living room dance party:

Before hitting “play” on your latest Netflix binge of choice, pick three songs and have a 10-minute living room dance party. Clear a safe dancing space (watch out for the coffee table!) and shake your body! Dancing has also been found to improve mood, so this is a fun one! Get the whole family dancing!

Set up an in-house 5-station circuit:

This idea comes from Mark G. Anunciacion, physiotherapist at the Holland Centre. Set up a five-station circuit in your home and spend two minutes at each station. No gym and little to no equipment required! If you aren’t sure what’s right for you, consult a local health care professional. They can give you further details about correct body mechanics and what exercises might be best for you.

Here’s some ideas for circuit stations you can do inside your home.

• Quarter wall squats (Stand with your back against a wall and then push down into a squat position. Knees must not pass ahead of toes) with forward reach of arms as you squat.
• Marching with arm swing.
• Countertop push-ups (wear your running shoes to avoid slipping)
• Chair rise (sit-to-stand motion. knees must not pass ahead of toes)
• Seated rowing with a theraband (resistance band)

The post Got 10 minutes? You can get active! appeared first on Your Health Matters.

To raise awareness about cardiovascular health in pregnancy, Dr. Karen Fleming and several other Sunnybrook physicians and former patients entered a team in the Toronto GoodLife Marathon on May 4, 2014. Pictured: Dr. Dini Hui, Dr. Janet Bodley, Dr. Betty Chen and Dr. Fleming, together with former patients Elizabeth Seger and Melanie Chryssafis. Learn more about cardiovascular health after pregnancy on Sunnybrook’s website.

[dropcap]T[/dropcap]he days are getting longer and temperatures are consistently into the double digits- May is the perfect month to come out of hibernation and get back into an exercise routine! Exercise is, after all, one of the most effective ways to reduce your risk of developing cardiovascular disease. So, it’s probably no coincidence that May is “Exercise is Medicine” Month.

Most Canadians are not meeting their physical activity guidelines, according to Dr. Karen Fleming, including pregnant women and new moms. “We want to make sure women are as active as they can be,” says Dr. Fleming, a family physician at Sunnybrook who started the 4P Clinic earlier this year. The first of its kind in Toronto, the clinic aims to help new moms lower their risk of developing cardiovascular disease.

Dr. Fleming says “a prescription for exercise is often as effective, if not better than, a prescription for medication when it comes to preventing cardiovascular disease.” See the infographic below for more information and tips on reducing your risk of developing cardiovascular disease:

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May is Exercise is Medicine Month

Exercise is one of the most effective ways to reduce your risk of cardiovascular disease.

9 in 10 Canadians have at least one risk factor for heart disease or stroke.

Only 5% of Canadian adults get 30 minutes of exercise at least 5 days a week.

Cardiovascular disease can affect men and women at any age. But, women who experienced certain complications during pregnancy, like gestational diabetes and pre-eclampsia, are at higher risk of strokes, heart attacks and Type 2 Diabetes later in life.

30 minutes of physical activity, 4 to 6 times a week, keeps the heart strong and can prevent cardiovascular disease

In addition to exercise, other steps can be taken to reduce your risk:

Losing weight: Getting 150 minutes of exercise per week is an important part of losing weight. Even exercising in 10 minute bursts is beneficial

Eating healthy: A diet that is low in fat and sodium, and rich in fruit, vegetables and dairy products helps to manage blood pressure, diabetes and a healthy body weight

Quitting smoking: Smokers are at greater risk for diseases that affect the heart and blood vessels

Using medication: Taking medications as prescribed is essential to managing certain cardiovascular risk factors

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The post Some of the best medicine? Exercise! appeared first on Your Health Matters.

But what about when it comes to your health?

Keeping healthy in your 30s starts in your 20s (and even earlier), according to Dr. Sharon Domb, medical director, department of family and community medicine at Sunnybrook. She gave us 7 simple tips for how to get – and stay – healthy by your 30^th birthday and beyond:

1) Protect yourself against HPV

Dr. Domb recommends that women ensure they’ve completed the series of shots to be vaccinated against HPV (Human Papillomavirus). HPV can increase a woman’s risk of developing certain types of cancer, such as cervical, anal and head & neck cancers, making vaccination an important part of your healthy living toolkit.

2) Don’t put off Pap smears

They can be uncomfortable, and are often the most unpleasant part of an annual physical. But Pap smears look for abnormalities that may end up developing into cancer, so it’s important not to put off scheduling one. Beginning at age 21, women should get one every 3 years. “If there is an abnormal result, you will need to get Pap smears more often,” says Dr. Domb.

3) Keep fertility in mind

Fertility is highest in your 20s and early 30s. “You cannot depend on your fertility after your mid-30s,” says Dr. Domb. Issues can arise when putting off pregnancy because fertility significantly drops after the age of 35. While there is no way to preserve or prolong fertility, women can freeze their eggs. Dr. Domb recommends that egg freezing should be done no later than age 37.

If you are considering pregnancy in the near future, see your physician for a preconception appointment. “It’s important to do this well before you stop using your birth control. Your physician may do some blood work, and can also advise you on medications, alcohol, caffeine and smoking,” says Dr. Domb.

4) Get tested regularly for STIs

Some Sexually Transmitted Infections (STIs) have no symptoms and women don’t realize they’ve contracted an infection, which makes regular testing so important. “Left untreated, infections such as chlamydia can scar your fallopian tubes, which can impact your health and fertility later on,” says Dr. Domb. Most STI testing can be done with a simple urine sample, and doesn’t require a pelvic exam.

5) Watch for signs of depression

If you’ve been feeling down for more than a few weeks, tell your doctor. “If your appetite or sleep has been affected, you’re not enjoying the activities you once did, you are feeling withdrawn or you are having thoughts about suicide- these are signs of depression, and they should not be ignored,” says Dr. Domb.

6) Take a multivitamin with folic acid

Even if you aren’t planning on getting pregnant in the near future, taking folic acid before (and during) pregnancy can prevent major birth defects like spina bifida.

7) Swap beer for burpees

For women, no more than nine alcoholic drinks per week should be consumed. A drink is a glass of beer, a 5-oz glass of wine, or an ounce of hard liquor. “Consuming more alcohol than that may impact your liver, and can lead to liver disease,” says Dr. Domb.

At the same time, women in their 20s and early 30s should be getting at least 150 minutes of exercise per week. So set aside the glass of wine, lace up your running shoes and get your body moving!

The post 7 tips for staying healthy at 30 (and beyond) appeared first on Your Health Matters.