When you start walking with a pedometer, go through your normal daily routines and wear the pedometer, so that it keeps track of your steps for one full week. If you would like to increase your walking start by adding only 200 steps per day for the first week, and then add another 200 steps after that, and then add another 200 steps and so on.
If walking is your main activity for long-term healthy physical activity, then walking 10,000 steps a day is recommended.
Walking is a wonderful way to spend time with family and friends, and to be re-connected to the land.
Walking will also:
A pedometer is a gadget that you wear on your belt to record the number of steps you take. To check the pedometer reading, press the reset button ensuring that the screen reads all zeros. Take approximately 20 steps with the pedometer placed upright on your hipbone. If the pedometer does not read 19-21 steps during this time, try placing the pedometer in a slightly different position on your hip and re-test again.
Advantages of a pedometer:
- provides immediate feedback on the number of steps taken in any given day or period of time
- makes it possible to track activity
- assists to set and attain healthy physical activity goals
- the pedometer is small and lightweight and can be worn
FNHA Programs
First Nations Act Now Initiative
In support of the First Nations Act Now Initiative and the Aboriginal Diabetes Initiative, initiate, coordinate and monitor projects and activities at the regional level related to helping First Nations improve their health through regular physical activity. Efforts to focus on population health promotion and the primary and secondary prevention of type 2 diabetes by increasing levels of physical activity in the target populations.
Beginner's Fitness Program
This beginner fitness program provides you with an easy tool to attain part of your health goals. This program is for adults, and can be performed in the home or at a centre. This online program booklet is part of package that program booklet with introduction, physical assessment readiness questionnaire, booklet that demonstrates the exercises, and travel cards.
Beginer Workout Program Introduction | pdf download |
Beginner Exercise Cards | pdf download |
Beginners Home workout form | pdf download |
Fitness Workout travel cards | pdf download |
Disclaimer
All information provided in these booklets is for informational purposes only. The exercises and activities presented in these booklets may not be appropriate depending on your age and physical condition. First Nations Health Authority recommends that you consult your physician prior to engaging in any exercises or activities presented in these booklets. First Nations Health Authorityassumes no liability for persons who undertake physical activity. If you are between the ages of 15 and 69, it is recommended that you start by completing the Physical Activity Readiness Questionnaire (PAR-Q) reproduced in the accompanying materials.
Physical Activity Promotion & Gang Prevention Comic Book: “Path of the Warrior"
We would like to take this opportunity to introduce the Comic Book called the · “Path of the Warrior". The comic book is a story on physical activity, with a sub-theme of gang prevention. The story was written by, Richard Van Camp, and illustrated by Steve Sanderson, both First Nations. The story was tested with youth and physical activity and gang prevention specialists, for authentic storylines, characters and dialogue by the Healthy Aboriginal Network. Perhaps the most redeeming feedback came from Aboriginal youth gang members incarcerated at the Manitoba Youth Centre, who loved the comic book and only asked for dialogue changes.
The First Nations Health Council, by implementing the ten-year Tripartite First Nations Health Plan, works with BC's 203 First Nations communities to close the health gap with other British Columbians. The comic book is a great step to illustrate an alternative way to belong in a community and also be physically active. Encouraging physical activity is an important initiative of the Health Plan. As shown in this comic book, getting active at community centre's can change youth's life!
The comic book could be a great tool for community programs and class focused discussions. Please let us know how many books your band office, community or school would like delivered for distribution. The target age group is for 10 to 18 year olds.
Download in PDF format:
Comic Book Guide for Instructors.
Aboriginal Diabetes Initiative Resource
The new Aboriginal Diabetes Initiative resource guide contains information on support for traditional wellness, nutrition, and physical activity. It offers knowledge, community support, and capacity building tools that preserve and cultivate traditional practices and medicines. Encompassing and embracing traditional wellness brings a holistic approach to the health and wellness of BC First Nations. For reliable nutrition information, program ideas, and even potential funding sources the guide will start you in the right direction. The physical activity resources provide support, outreach, coaching, training for capacity building events, and opportunities to support regular physical activity to help First Nations adopt and sustain healthy, active lifestyles. Some of these resources have components that are especially designed for Aboriginal people, while others give us a great place to start developing something that will really work in our community.
ADI Resources.pdf
Aboriginal Sports, Recreation, and Physical Activity Partners Council and the Five Pillars
This document outlines an operational strategy that responds to the needs of First Nations, Métis, and off-reserve Aboriginal people with respect to improving health outcomes through sport, recreation and physical activity. Through the Transformative Change Accord: First Nations Health Plan, the Tripartite First Nations Health Plan; and the Métis Relationship Accord, the improvement of health outcomes has been determined, in part, by increasing levels of physical activity in First Nations, Métis, and off-reserve Aboriginal communities.
ASRPA 5 Pillars | pdf download |
Aboriginal Youth Sports, Recreation, and Physical Activity Research Paper
Hanna, R. (2009). “Promoting, Developing, and Sustaining Sports, Recreation, and Physical Activity in British Columbia for Aboriginal Youth". Document created for First Nations Health Society.
The opportunities to participate in sports, recreation and physical activity have a significant positive impact on the physical health, and mental and emotional wellness of Aboriginal youth in British Columbia.
| pdf download |
Resources and Organizations
The following resources provide support, outreach, coaching, training or capacity building events and opportunities to help create community social and physical environments that are supportive of regular physical activity; and to increase knowledge and develop personal skills to enable First Nations to adopt and sustain healthy, active lifestyles.
First Nations Physical Activity Resources
National
Aboriginal Sport Circle of Canada
Roundpoint Building RR 3
Akwesasne Mohawk Territory
Cornwall Island, ON
K6H 5R7
Tel (613) 938-1176
Fax (613) 938-9181
Satellite Office
275 MacLaren Street
Ottawa, ON
K2P 0L9
Tel (613) 236-9624
Email:
executivedirector@aboriginalsportcircle.ca
http://www.aboriginalsportcircle.ca
Information on athlete support, coach development, programs, and camps.
Provincial Offices
Aboriginal Sport, Recreation and Physical Activity Partners Council
551 Chatham Street
Victoria, BC
V8T 1E1
PH: (250) 388-5522
Fax: (250) 388-5502
Toll-Free: 1-800-990-2432
Aboriginal Coaches Manual, programs, camps, and youth council.
http://www.aboriginalsportbc.ca
First Nations Clubs, Events, Leagues, and Programs
First Nations Athletes and Reading
Bridge Through Sport Program
UBC Community Affairs
Ryanne James
Tel: 604.822.4755
Cell: 604-317-7842
Email:
Ryanne.james@ubc.ca
http://bridgethroughsport.ubc.ca
First Nations Basketball
All-Native Basketball Tournament
Prince Rupert, BC
Email:
http://www.anbt.ca/contact/
http://www.anbt.ca/
First Nations Canoeing
Seabird Festival
War canoe races
All Native Soccer Tournament
All Native Ball Hockey
Seabird Island Indian Band
2895 Chowat Road, Agassiz, British Columbia V0M 1A0
Phone: 604-796-2177
Fax: 604-796-3729
Email:
angiechapman@seabirdisland.ca
http://www.seabirdisland.ca/index.php/community/first-nations-festival/
First Nations Golf
Musqueam Golf Course and Learning Academy
3904 West 51 Ave.
Vancouver, BC V6N 3W1
Phone: 604-266-2334
Fax: 604-266-2334
Email:
info@musqueamgolf.com
http://www.musqueamgolf.com
Nk'Mip Canyon Golf Course
37041-71st St., PO Box 1949,
Oliver, BC V0H 1T0
Toll-free: 1-800-656-5755
Phone: (250) 498-2880
http://www.nkmipcanyon.com/
Skaha Meadows Golf Course
Mail: # 113 - 437 Martin Street
Box # 202
Penticton, British Columbia, V2A 5L1
Phone: 250-492-7274
Email:
golf@skahameadowsgolf.com
http://www.skahameadowsgolf.com/
Sonora Dunes Golf Course
1300 Rancher Creek Road
Osoyoos, BC V0H 1V6
Phone: 250-495-4653
Email:
info@sonoradunes.com
http://www.sonoradunes.com/
Tsawwassen Golf & Country Club
1595 - 52nd Street,
British Columbia
V4M 2Z4
Phone: 604-943-2288
Fax: 604-943-6117
Pro Shop: 604-943-3911
Email:
info@tsawwassengolf.ca
http://www.tsawwassengolf.ca/
First Nations Hockey
Seabird Festival
War canoe races
All Native Soccer Tournament
All Native Ball Hockey
Seabird Island Indian Band
2895 Chowat Road,
Agassiz, British Columbia V0M 1A0
Phone: 604-796-2177
Fax: 604-796-3729
Email:
angiechapman@seabirdisland.ca
http://www.seabirdisland.ca/index.php/community/first-nations-festival/
First Nations Running
Honour Your Health Challenge
Email:
info@sportmedbc.ca
https://sportmedbc.com/article/honour-your-health-challenge-0
UBC Team - Aboriginal Runners, Cyclists, and Hikers
https://www.facebook.com/groups/5878994369
First Nations Snowboarding
First Nation Snowboard Team
Aaron Marchant
FNST Founder / Operations Manager
Direct: 604-982-8632
Fax: 604-980-4523
Toll Free: 1-877-628-2288
Email:
aaron_marchant@squamish.net
http://www.fnriders.com/
First Nations Soccer
Namgis First Nation Soccer Tournament
National Aboriginal Day June Sports
Father's Day (Annual)
Alert Bay, B.C.
Phone: 250-974-5556
Email:
donalds@namgis.bc.ca
Seabird Festival
War canoe races
All Native Soccer Tournament
All Native Ball Hockey
Seabird Island Indian Band
2895 Chowat Road,
Agassiz, British Columbia V0M 1A0
Phone: 604-796-2177
Fax: 604-796-3729
Email:
angiechapman@seabirdisland.ca
https://www.seabirdisland.ca/index.php/community/first-nations-festival/
UBC and Musqueam Soccer Tournament
For tournament details:
UBC Community Affairs
Ryanne James
Tel: 604-822-4755
Cell: 604-317-7842
Email:
Ryanne.james@ubc.ca
http://bridgethroughsport.ubc.ca/musqueam-ubc-youth-soccer-tournament/
First Nations Walking
Honour Your Health Challenge
https://sportmedbc.com/article/honour-your-health-challenge-0
Community Sports and Recreation Programs
BC Association of Aboriginal Friendship Centres
#200 - 506 Fort Street
Victoria BC V8W 1E6
Phone: (250) 388-5522
Fax: (250) 388-5502
There are 24 Aboriginal B.C. Friendship Centres in B.C. listed below and each centre's contact information can be found on the following website:
http://www.bcaafc.com/contact-us/bc-friendship-centres/
Programs with First Nations Involvement and Valuable Resources
2010 Legacies Now
Aboriginal Sport Development
http://www.2010andbeyond.ca/
Spirit of BC Week
http://www.2010andbeyond.ca/html/programs/spirit-of-bc
Action Schools BC, utilized in over 70 BC First Nation Schools
http://www.actionschoolsbc.ca/
Healthy Families BC
Tips for Family, Youth, Adults, Pregnancy, Physically Challenged, and Seniors
https://www.healthyfamiliesbc.ca/
Arthritis Society, Joints in Motion
British Columbia and Yukon Division Office
#200 - 1645 West 7th Avenue
Vancouver, BC. V6J 1S4
Phone: 604-714-5550
Fax: 604-714-5555
Vancouver Island: Trish Duncan
Email:
tduncan@bc.arthritis.ca or 250-519-4001
Vancouver and Lower Mainland inquires, please contact: Emily Shandruk
Email:
eshandruk@bc.arthritis.ca or 604-714-5569
Toll free: 1-866-414-7766
http://arthritis.ca/
BC Association of Kinesiologist, Find a Kinesiologist in your Area
102 - 211 Columbia Street
Vancouver BC V6A 2R5
Phone: 604.601.5100
Fax: 604.681.4545
Email:
office@bcak.bc.ca
https://www.bcak.bc.ca/resources/public-resources/find-a-kinesiologist-in-your-area/
BC Healthy Communities
Library, Funding, Toolkits, and other resources
Phone: 250-356-0892
Toll free: 1-888-356-0892
Email:
bchc@bchealthycommunities.ca
http://bchealthycommunities.ca/
BC Health Living Alliance
Fifteen initiatives implemented by members of the alliance under four major strategies: Physical Activity, Healthy Eating, Tobacco Reduction, Community Capacity.
http://www.bchealthyliving.ca/
BC Recreation and Parks Association (BCRPA)
#101 - 4664 Lougheed Hwy.
Burnaby, BC V5C 5T5
Phone: 604-629-0965
Fax: 604-629-2651
http://www.bcrpa.bc.ca
BC Healthy Living Alliance initiatives:
Walk BC, Lindsay Richardson, Coordinator
Email:
lrichardson@bcrpa.bc.ca
http://www.bchealthyliving.ca
Everybody Active
http://www.bchealthyliving.ca/everybody-active/
Community Based Awareness Initiative
http://www.bchealthyliving.ca/community-based-awareness-initiative/
Built Environment and Active Transportation Initiative
http://www.bchealthyliving.ca/built-environment-and-active-transportation-initiative/
Fitness Programs
Aquatic, aerobics, and pilates fitness, weight training and personal training, and osteofit
Fitness Leader Registration Courses (incl. Distance), Workshops, Conferences, and Events
http://www.bcrpa.bc.ca/fitness_program/registration/fitness_specialties/fitness_leader.htm
Recreation and Parks
Active Communities
The initiative mobilizes and collaborates with communities, local governments, First Nations and partner organizations to promote healthy lifestyle choices, increase accessibility to physical activities and build supportive community environments. There are currently over 26 Aboriginal communities registered.
Email:
activecommunities@bcrpa.bc.ca
https://www.bcrpa.bc.ca/recreation_parks/active_communities.htm
Other Active Communities resources:
Active Workplace, Workbooks
Active Aging, Literature review
Active Transportation, Action plan
High Five, Quality assurance for programs aimed at children 6-12. The Aboriginal Supplement can be found at:
http://www.bcrpa.bc.ca/recreation_parks/recreation/high_five/documents/Aboriginal.pdf
Everybody Gets to Play, economic support
http://www.bcrpa.bc.ca/recreation_parks/everybody_gets_to_play/information_overview.htm
Playground Safety Course
http://www.bcrpa.bc.ca/recreation_parks/parks/playground_safety.htm
Walking Programs, pedometer handbooks, and guides
http://www.bcrpa.bc.ca/recreation_parks/walking-program
Women in Leadership
http://www.bcrpa.bc.ca/recreation_parks/recreation/women_leader.htm
Youth Workers
http://www.bcrpa.bc.ca/youth/default.htm
Canadian Association for the Advancement of Women and Sport and Physical Activity
N202 - 801 King Edward Avenue
Ottawa, ON, Canada
K1N 6N5
Phone: 613-562-5667
Fax: 613-562-5668
http://www.caaws.ca
Mothers in Motion
http://www.caaws-mothersinmotion.ca/e/
Physical Activity for Women aged 55 to 70
http://caaws-women55to70plus.ca/
Active and Free of tobacco
http://caaws-activeandfree.ca/e/
Girls at Play
http://www.caaws.ca/girls-at-play/
Active Strategy
http://www.caaws.ca/active/eng/
On the Move
Email:
snmillar@caaws.ca
http://www.caaws.ca/onthemove/e/index.htm
Canadian Fitness and Lifestyle Research Institute
201-185 Somerset Street West
Ottawa, Ontario K2P 0J2
Contact: Christine Cameron
Email:
ccameron@cflri.ca
http://www.cflri.ca
Canadian Sport For Life, Useful information on Physical Literacy.
http://canadiansportforlife.ca/
The Coaches Association of BC
http://sportbc.com/cabc-coaches-association-of-british-columbia/
Get Active Now® Canada, enabling individuals with disabilities
213-120 Ottawa Street North
Kitchener, Ontario N2H 3K5
Fax: (519) 568-8924
Phone: 1-800-311-9565
Email:
infocanada@getactivenow.ca
http://getactivenow.ca/
Mr. Robin Shantz, BCRPA Communications Coordinator
101 – 4664 Lougheed Hwy
Burnaby , BC V5C 5T5
Phone: 604-629-0965 ext. 42
Fax: 604-624-2651
Email:
rshantz@bcrpa.bc.ca or
Sharon.Meredith@bcrpa.bc.ca
Hearts in Motion™ Walking Club – A program encouraging people to participate in
regular physical activity by walking.
Heart and Stroke Foundation of BC & Yukon
Toll Free: 1-888-473-4636 ext. 364
Email:
ttang@hsf.bc.ca
http://www.heartandstroke.bc.ca/site/c.kpIPKXOyFmG/b.7987007/k.C961/Hearts_in_Motion8482_Walking_Clubs.htm
Healthy Hearts Society
Events, brochures, and promotion
260 - 1401 West 8th Avenue
Vancouver, BC V6H 1C9
Phone: 604-742-1772
Toll Free: 888-742-1772
Fax: 604-742-1773
Email:
cnorth@healthyheart.bc.ca
Heart and Stroke Foundation
Tips to become physically active
Toll Free: 1-888-473-4636
http://www.heartandstroke.ca
Kid Sport, Grants for 6-18 years old
Contact: Pete Quevillon
Phone: 604-333-3430
Email:
Pete.Quevillon@sport.bc.ca
http://sportbc.com/services/kidsport-bc/
ProMOTION Plus, Programs and Services, Awards, Grants, and Library
227 – 3820 Cessna Drive
Richmond, BC V7B 0A2
Phone: 604-333-3475
Toll Free: 1-877-55-PROMO
Fax: 604-333-3450
Email:
info@promotionplus.org
http://www.promotionplus.org/content/home.asp
Social Planning and Research Council of British Columbia
Everybody's Welcome, Understanding Social Inclusion
201 - 221 East 10th Avenue, Vancouver, BC, Canada V5T 4V3
Contact: Jim Sands
Phone: (604) 718-7733
Fax: (604) 736-8697
Email:
jsands@sparc.bc.ca
http://www.sparc.bc.ca/
Sports BC, 53 BC Sport organizations and 15 partner sport organizations
http://sportbc.com/membership-list-2/
Sport Med BC
1325 Keith Road
North Vancouver, BC V7J 1J3
General Enquiries: (604) 903-3880
SportMed RunWalk Clinics: (604) 903-3883
SportMed Safety: (604) 903-3884
SportMed Nutrition: (604) 903-3888
SportMed Performance (604) 903-3881
Toll Free in BC: 1-888-755-3375
Fax: (604) 929-3877
Email:
info@sportmedbc.com
Nordic Walking
https://sportmedbc.com/content/nordic-walking
Run Walk Programs
https://sportmedbc.com/programs/sportmed-runwalk
References
Aboriginal Diabetes Initiative
http://www.hc-sc.gc.ca/fniah-spnia/diseases-maladies/diabete/index-eng.php
Active Living at Work
http://www.phac-aspc.gc.ca/pau-uap/fitness/work/started_manage_e.html
Body Mass Index, Health Canada
http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/bmi_chart_java-graph_imc_java-eng.php
Canada's Physical Activity Guides, no charge
Order by phone: 1-888-334-9769
http://www.phac-aspc.gc.ca/pau-uap/paguide/index.html
Canadian Physical Activity Guide for Older Adults
Canadian Physical Activity Guide for Children
Canadian Physical Activity Guide for Youth
Canadian Society for Exercise Physiology
Fitness Publications
http://www.csep.ca
Diabetes Medicine Bag
http://www.diabetesmedicinebag.com/
Diabetes: Physically Active
http://www.phac-aspc.gc.ca/ccdpc-cpcmc/diabetes-diabete/english/prevention/activity.html
Physical Activity Readiness Questionnaire with medical examination for Pregnancy
http://www.csep.ca/cmfiles/publications/parq/parmed-xpreg.pdf
Social Planning and Research Council of British Columbia
Building Bridge Together, A workbook for series of intercultural dialogue between Aboriginal and non-Aboriginal peoples
201 - 221 East 10th Avenue, Vancouver, BC, Canada V5T 4V3
Contact: Jim Sands
Phone: (604) 718-7733
Fax: (604) 736-8697
Email:
jsands@sparc.bc.ca
http://www.sparc.bc.ca
SportMed BC Library
http://www.sp
