If you don’t think Canada is experiencing a critical healthcare crisis, just look at any emergency department (ER) across the country. As with the sickest patients in the ER, the situation with Canada’s healthcare system is medically complex. 
Bottom line, the Canadian healthcare system is broken. More than one simple break, the problem is akin to a car window that shatters into thousands of tiny pieces on impact. Many problems that require many steps to fix all of the breaks. 

It is going to take years to dig us out of this hole, and it will require policy changes across the spectrum. I liken it to a giant cross-country jigsaw puzzle that can only be completed in small steps. Below I outline both systemic and societal changes I believe will help our broken system. This list is by no means comprehensive; it’s simply a starting point to encourage discussion and change that’s within your power to enact. 

Systemic Shortages. We know that there exists:

• a shortage of
  • family doctors,
  • beds in specialized care,
  • staff in hospitals & specialized care settings,
  • in-home care, and
• a lack of knowledge of available supports.

Fixing all of these shortages will require a significant amount of both time and money. While all levels of government work on adding more capacity to address these and other shortages, here a few options that various jurisdictions are implementing. 

Primary Care Fixes. Delivering the right care at the right time requires adaptations to both how care is delivered and who actually delivers that care. 

How care is delivered. Virtual care, as addressed in the Federal-Provincial-Territorial (FPT) Virtual Care Summit, is a critical component of how we deliver the right care at the right time. Allowing patients to access care in their homes—and home communities—saves time and money for both the patients and the healthcare system as whole. When it comes to older Canadians, the Canadian Medical Association (CMA) and the National Institute on Ageing reported that 96% of Canadians want to age in place. They want to stay in their own homes as long as possible and stay independent at the same time. Virtual care, combined with in-home care, will improve health outcomes for both seniors and non-seniors alike. It will also prevent the overuse of acute care settings—such as hospital emergency departments—for patients who can and should be seen in non-acute settings. 

Who delivers care. In some parts of Canada, primary care is evolving to a healthcare-team model, where nurse practitioners, nurses, physician assistants, mental health professionals, and allied health professionals such as social workers, exercise specialists, and dieticians are operating within primary health care clinics.  For example, people want individualized exercise and diet advice, and we can't expect their doctors to be the experts on everything. But what we can expect is a referral (preferably within the same clinic to ease the burden on patients) to the right professional. In fact, I wrote about this topic a few years ago.

The Ontario Kinesiology Association has been advocating for the inclusion of exercise-specific professionals to be included on all primary care teams in the province:

"Exercise and physical activity are recognized unequivocally as among the most effective means to both prevent and manage chronic disease. Managing these illnesses is critical: Chronic conditions such as cancers, cardiovascular diseases, diabetes and chronic respiratory disease are the leading cause of death in Ontario. The cost of supporting individuals with chronic disease is estimated to be 55% of total direct and indirect health costs.”

Building on the premise of delivering the right care at the right time, recent changes to the Canada Health Act will enable non-physician healthcare providers—such as nurse practitioners and pharmacists—to provide medically necessary care that will be covered by provincial/territorial health care plans. This will ease the burden on family doctors and ensure patients have more timely access to care in a non-acute setting. As a whole, systemic changes such as the ones I’ve outlined above are both cost-effective and user-friendly. 

Societal Changes: The Herd Immunity of Healthy Habits
Herd immunity happens when enough people in a population are immune to a disease, either through vaccination or prior infection, making it harder for the disease to spread. This protects those who aren’t immune because the disease has fewer opportunities to infect others.

While herd immunity is typically ascribed to the spread of infectious diseases, I would argue that a herd immunity of healthy habits could help ease the burden on our overtaxed healthcare system. Herd immunity helps communities already, because it lowers the healthcare burden of an infectious disease outbreak: Fewer cases mean less strain on hospitals and healthcare workers, allowing resources to be used for other medical needs. By reducing the overall presence of a disease, herd immunity creates a safer, healthier environment for everyone. If we all made a concerted effort to sit less, move more, and make healthier food choices, it would go a long way to prevent and manage chronic health conditions that are resulting in multiple capacity issues in both acute (hospitals) and chronic (primary care providers) care settings. I propose that demystifying physical activity and improving education on healthy eating are two healthy habits that need to be explored further. Consider them low-hanging fruit in getting Canadians healthier.

Demystifying physical activity. Physical activity at any intensity helps prevent and manage chronic health conditions like heart disease, type 2 diabetes, and some forms of cancer. It also improves mental health, by curtailing symptoms of anxiety and depression, and improving overall well-being. Physical activity that is accumulated in sporadic bouts throughout the day still reduces the risk of early death. Indeed, the World Health Organization’s guidelines on physical activity state, “Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.”

Better education on healthy eating. In addition to adding dieticians to primary care teams, I would argue that we also need to be teaching children about the importance of healthy eating. This is an example of a societal change that will benefit our overtaxed healthcare system in the long term, because healthy children become healthy adults. 

In closing, let me leave you with the words of Hippocrates, widely considered the father of modern medicine. He was the first physician to prescribe exercise to his patients—approximately 2,400 years ago.

The fire grew to 32,000 hectares—about the size of 45,000 soccer fields or slightly larger than the entire city of Chicago. While critical infrastructure was saved in Jasper, almost one-third of the town’s structures were either partially damaged or completely destroyed by the wildfire.

It took almost one month until residents and business owners were allowed to return to Jasper, longer still until tourists would be allowed re-entry to both the town and the park. The return of the latter has been a slow process, as Jasperites work on rebuilding their homes and businesses, whilst ensuring that workers have accommodations in town. Many essential workers are still being housed in hotels as a form of temporary housing.

Although we live three provinces away from Jasper, I knew we’d be passing through it on our way to and from Vancouver. You see, my son and I were taking the train to Vancouver to visit family. Jasper has always been a popular stop for passengers on Via Rail’s Canadian sleeper train, especially since it’s a service and restocking stop for the train. But that all came to a crashing halt in July. All trains suspended service through Jasper during and immediately after the Jasper fire. For the passenger train that normally travelled between Vancouver, BC, and Toronto, Ontario, service was only available on the portion east of Jasper—between Edmonton, Alberta, and Toronto. Passenger rail service resumed in early August, though passengers were not permitted to disembark in Jasper for the next few months.

​

​We arrived bright and early, at 7:30 am, on the westbound train, to a dark and frigid minus 15 degrees Celsius (5 degrees Fahrenheit). There were only a few shops open at this early hour, and we visited a few of them to purchase souvenirs.

On our return trip, our arrival in Jasper was at a more civilized hour—close to lunch. With the light of day, we were able to visit more shops and see more of the devastating impacts of the fire. 

We didn’t take pictures of the destroyed businesses and homes. It was a no-brainer to keep my phone in my purse and let residents rebuild in peace.
​
As Jasper rebuilds and reopens, I hope more visitors will return and/or visit this special place for the first time. We love Jasper. Canada loves Jasper. And judging from the international passengers we met on the train, the world loves Jasper.

I never thought of myself as a procrastinator, until recently, that is. Reflecting on several “difficult” tasks, I realized that I was putting them off, to my own detriment.  So last month, I decided to begin with one so-called “hard stuff” items and meet it head-on. 


In my case, the hard stuff has to do with self-care. I spend a lot of time addressing the needs of my family, not to mention completing volunteer work for several local seniors’ organizations. What I don’t do is address my needs first—you know, put on my own oxygen mask before helping others’ with theirs. Although I have written about this exact topic on several occasions, I wasn’t practising what I was preaching. 


What did I need to address in terms of self-care? The biggest issue for me was my  ballooning weight gain. Part denial, part resignation to my aging body, I believed things were beyond my control. I don’t drink, I cook from scratch, and I’m very physically active (including the recommended 2 strength training sessions per week), so it must just be the vagaries of a post-menopausal body was my thinking. 


It was time to do the hard stuff, including but not limited to:

• accept that I needed help
• step on a scale (in front of a complete stranger!)
• take stock of my food intake in minute detail
• change my behaviour
• talk about all of this

While some of you may think this list is feeble and/or not that difficult, I say to you, hard stuff is entirely subjective. This is my hard stuff and it’s been the focus of the past month. And trust me, it feels really hard. In fact, I think the hardest part of all is telling you that I’m on a weight-loss journey. In some ways, it feels like defeat that I need to do this in the first place. 


As I head towards my second month, I can happily report that the number on the scale is heading in the right direction. And while I still find many of these tasks difficult to do, I also feel a sense of empowerment as I take control of my health and focus on me first. 


In my case, doing the hard stuff first is a positive step that has helped me move beyond procrastination. For now, at least. 

The Canadian Medical Association (CMA) and the National Institute on Ageing reported recently that 96% of Canadians want to age in place. They want to stay in their own homes as long as possible and stay independent at the same time.
It may be something you or your loved ones are contemplating in the golden years. It’s a hot topic in our household, as the grandparents on both sides of the family continue to appreciate aging in place.

An often overlooked aspect of aging in place is the importance of preventing a life-altering fall. As we age, our risk of falling increases, along with the likelihood that a fall will cause an injury. In fact, falls are the leading cause of injury among older Canadians, with 20 to 30 per cent of seniors experiencing one or more falls each year. Half of all falls happen in the home—the very place older adults spend most of their time.

Since 2019, I have published six books geared to supporting seniors with fall prevention. My goals with these books are to help seniors:

• Maintain function and independence
• Boost confidence
• Enjoy their golden years
• Improve quality of life
• Age in place

Sometimes, though, seniors don’t want to hear about or discuss fall prevention. I’ve seen this firsthand at recent book signings. A senior will slow down to see the books on my display table. As soon as they register the topic, they’ll beat a hasty retreat. Some of them will shake their heads and tell me they don’t need fall prevention help. But the fact is a fall can happen at any time. And there are many factors that contribute to the risk of a fall:

• Poor balance
• Reduced muscle & bone strength
• Diminished vision or hearing
• Unsafe conditions in & around the home

If aging in place is on your radar, I hope this article will provide some practical tips to stay independent as long as possible. And while I regularly tout the benefits of regular physical activity to prevent falls, the non-exercise fall prevention tips are just as important as the exercise tips. They include:

• Improve lighting
• Reduce clutter
• Keep walking areas dry/clear (inside & outside)
• Secure or remove area rugs/mats
• Avoid sudden position changes
• Don’t skip meals
• Stay well hydrated
• Review medications every year
• Don’t mix alcohol with medications
• Speak with a health-care provider in cases of: dizziness, drowsiness, unsteadiness, blurred vision

And if you need help with the exercise side of fall prevention, please feel free to reach out. I can recommend one of my six publications, based on your requirements. Or you can find out more information in the books section.

In closing, please indulge me while I share my favourite movement-based catchphrases and quotes:

• Use it or lose it
• Motion is lotion
• Every minute of movement counts
• It’s never too late to start
• If you love your body, move your body
• “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates, c. 460-375 bce

There are many misconceptions about the concepts of introversion and extroversion, and I’m not here to school you on personality traits. There’s always Google and ChatGPT if you want to delve into it in more detail.
    In a nutshell, I see myself as an introvert because I prefer to recharge my battery in private. If I don’t get a good dose of “cave time” every day, it impacts my ability to interact with others. Think babbling idiot who frequently inserts both feet in mouth, peppered with blank stares when engaged in conversation. Take your pick—my brain usually decides independently which option it will show the world when I’m spent: either my brain is in overdrive and can’t cope, or it shuts down completely (because it can’t cope).
    Since I’ve been introverting more and more these days, I’ve also been replaying in my head some of my not-so-stellar excursions as an extrovert. Like networking.
    For an introvert, networking can cause heart palpitations, sweaty palms, and a strong desire to flee. No fight-or-flight for this introvert—it’s flight all the time. At a time in my working life when networking was mandatory (downsizing meant I was switching careers), I sought advice from a business coach.
    “How do I handle networking events when all I want to do is run and hide?”
    “When you walk in a room, find the person standing alone and go talk to them. They’re probably feeling the same way.”
    That sounded much less overwhelming than walking up to a group of strangers, and it was something I could possibly attempt without passing out from overwhelm. His parting words stuck with me.
    “It works in social situations too.”
    I decided to put my newfound knowledge to the test when I was invited to a party. I knew the party hosts, but wasn’t sure I’d known anyone else there. I couldn’t rely on shadowing the hosts all evening, as they would be busy with hosting duties.
    When I arrived, several groups of strangers nearly scared me back to my cave. They seemed to know each other quite well, sharing inside jokes and family updates. I wandered around the spacious home, looking for someone I knew or, better yet, someone standing alone. My search led me to the kitchen, where a woman was standing near the sink, a few feet away from a group of partygoers.
    Here was my chance to practise my networking skills and hopefully make a new acquaintance. Try as I might, this woman resisted my attempts at conversation. Was I that bad at small talk?! I skulked out of the kitchen and hovered awkwardly on the outskirts of another group, nursing my bruised ego.
    A few moments later, I saw the object of my failed networking attempt emerge from the kitchen carrying a tray of hors d’oeuvres. She was hired to work the party, not interact with socially-awkward guests like me. I was equal parts relieved and mortified. It wasn’t me! I still beat a hasty retreat back to my cave. 
    Feel free to laugh about my mishap. I laugh about it all the time, now that some time has passed. 

  As we age, we tend to slow down. Our muscles shrink, our vision blurs, and our reaction time diminishes. Together, all of these factors lead to an increased risk of falling. We can work on muscle strength to help avoid a fall.

But sometimes, we need to take a break from standing up. During these sitting periods, chair exercises can help you strengthen your muscles and increase your confidence when you do have to stand up and move around.


When you do chair exercises daily, you reduce the risk of falls. The movements increase blood flow and keep your joints active and lubricated. Chair exercises come in handy when you have limited mobility or find it hard to maintain your balance. Bottom line, you’re improving your balance while seated.

Here’s what one customer had to say:

“About as comfortable and easy to get with and go with. Has really helped me and the need for equipment is not a factor. It makes it clear that the best exercise equipment we have is our own bodies. We just have to have information on how to use them. Highly recommend and would give as a gift even as I know it to be valuable and worthy of giving and receiving and definitely using.”


The book includes a series of workout plans, to help guide readers through four gentle, seated workouts that focus on balance, posture, strength, and flexibility. Each exercise includes step-by-step instructions, basic illustrations, and recommendations to make each exercise easier or harder.


Several stores in Ottawa are selling this title; you can find out which ones by visiting the book section of my website. If you’re further afield, visit Amazon to purchase your copy today!

Whenever I’ve been asked what exercise someone should do, my response is always along the lines of: do something you enjoy. You are more likely to stay physically active if you actually like the activity you’re doing.

For me, my favourite way to move is walking. I walk a lot. Always have, always will. For the record, though, I also engage in strength training twice a week, various functional fitness workouts weekly, as well as more cardio-focused options like running and bicycling on a regular basis. But walking is still my favourite mode of physical activity.


Having said that, even I find walking a challenge in poor weather conditions. Our winters can be long, snowy, cold, icy, and unpredictable. Last year, I purchased a one-month’s pass to an indoor running track towards the end of the winter to keep me moving. This year, I wasn’t feeling the need to run, so I didn’t repeat this purchase.


Yet I knew that I needed some added motivation for my walks, which led me to Pokemon Go. First released in 2016, “Pokémon GO is a 2016 augmented reality (AR) mobile game, part of the Pokémon franchise, developed and published by Niantic in collaboration with Nintendo and The Pokémon Company for iOS and Android devices. It uses mobile devices with GPS to locate, capture, train, and battle virtual Pokémon, which appear as if they are in the player's real-world location.” 


On January 1st, I downloaded the game to my phone and got walking. And let me tell you, it’s been so much fun. And it’s keeping me consistent with my step count year over year. Pokémon GO has helped promote physical activity for people of all ages, including teens who love to play video games.

Exercise is a subset of physical activity that is: planned, structured, repetitive, and for the purpose of conditioning the body.

It is safe to say that all exercise is movement, but not all movement is exercise. And that’s okay, because physical activity lies on a continuum, it’s not an all-or-nothing endeavour. I refer to this continuum as NEAT™ to Elite.

What’s the alternative to exercise? NEAT™, non-exercise activity thermogenesis, or incidental activity. NEAT is all the ways your body burns energy that is not eating, sleeping, or dedicated exercises. NEAT relates to moving about in daily life. These small, brief muscular movements are just as important as that gym workout in burning calories.

You need both exercise and non-exercise activity in your life, but it’s that non-exercise activity that we have lost in our daily lives. That movement has been replaced by appliances and apps—labour-saving devices that have robbed our bodies of the physical activity, or labour, that we used to do on a daily basis before the technological revolution made movement almost obsolete.

NEAT™ is different than your workout at the gym because it relates to moving about in daily life. Research suggests that light physical activity like NEAT™ is as beneficial to older adults and previously sedentary individuals as more vigorous exercise is for younger and more physically fit Canadians. Our grandparents’ generation didn’t need fancy gym equipment or flashy workout gear. Their lives required more movement than our current way of living. There were no labour-saving devices like garage door openers, TV remotes, and online shopping. They didn’t outsource physically demanding tasks like housework and snow shovelling. They just moved—a lot.

Looking at the other end of the physical activity continuum—i.e., vigorous exercise, or what I refer to as elite—tends to be associated with amateur and professional athletes. Even at the elite level, athletes are paying attention to the continuum of physical activity and adapting their training accordingly. They balance high intensity and lower intensity workouts on a daily basis; their “zero to 60” performance only kicks in at specific times. Only a small fraction of their training and competition time is spent at the high-performance level. Here’s how elite triathlete Patrick Smith explains it: “You have to find a balance. You can train at a nine or 10 but you have to be able to come back the next week, the next month, and stay injury-free.” They pace themselves, and so should you.

Our bodies need both exercise and non-exercise activity every single day. Physical activity at any intensity helps prevent and manage chronic health conditions like heart disease, type 2 diabetes, and some forms of cancer. It also improves your mental health, by curtailing symptoms of anxiety and depression, and improving overall well-being. Physical activity that is accumulated in sporadic bouts throughout the day still reduces the risk of early death.

Just because you can’t make it to the gym doesn’t mean you can’t be active. Rethink your activities: Go for a walk, play with your kids or grandkids, clean the house, or do some gardening. These are small steps that can lead to big change, because they get your body moving—to be physically active.

About Move More, Your Life Depends On It: Need help fitting physical activity into your daily routine? Learn how to embed healthy habits into each day and improve your overall wellbeing. If you like accessible convenience, approachable information, and making a change for the better, then you’ll love this handy guidebook. Order your copy today!

Recently, I’ve noticed a trend in my behaviour: I’ve been focusing on life at home, eschewing my traditional public presence. And I don’t regret it for a moment. You could say I’m embracing JOMO—the joy of missing out.

You’ve likely heard about the concept of FOMO— fear of missing out. The idea that you are missing out on fun being had by friends, family, even strangers, weighs heavily for some.


At the other end of the continuum is JOMO—the joy of missing out.


Here’s how psychologist Susan Albers describes JOMO:


“Think of JOMO as FOMO’s chill distant cousin. It’s the ability to focus on doing what truly makes you happy. That doesn’t mean you sit home alone with no social life. It means you’re selective with what you do without worrying about what others are doing.”


I fall firmly in this camp, more so now than ever. I am happier at home, and I do not feel like I’m missing out on anything. And it’s not just because we’re experiencing the darkest days of winter. I am not in hibernation mode.


Rather, I’m consciously choosing to eliminate certain activities from my life. This includes the relentless pursuit of relevance on social media and the constant need to create more and more content. I’ve also pulled back on public appearances for the foreseeable future.


I am quite happy with doing less in the professional/business realm. You see, I spent many years hustling—both for my own business and as an employee working for others. And I’m tired. I no longer want to be part of hustle culture.


A recent book that addresses this topic is You’re Not Lazy: Let Go of What’s Holding You Back So You Can Enjoy a Great Life by Lara Wellman. Lara is a fellow Ottawa entrepreneur and friend. Her book gets to the heart of what I’ve been feeling lately:

• Hustle culture is toxic.
• You’re not lazy just because you don’t want to do ALL THE THINGS.
• You’re not lazy for deciding to have boundaries and opt out of certain activities.
• You’re not lazy for opting out of hustle culture.

So if you’ve been noticing that my accounts have gone quiet, you would be right. And that’s a good thing.

Amidst the festive lights and celebrations of the holiday season, it's crucial to recognize that not everyone experiences this time of year with joy. For many, the holidays bring added stress, loneliness, and mental health challenges. Recent news stories have shed light on the significance of lending an empathetic ear and providing support, emphasizing the need for global connectivity in times of crisis.

In the spirit of the season, let's explore the profound impact of listening and how it can serve as a beacon of hope for individuals facing emergencies, even those who are miles away.

A recent CBC News article brings attention to the introduction of Canada's 988 mental health hotline, a service designed to offer immediate assistance to those in crisis. The hotline provides a listening ear, recognizing the heightened mental health challenges that can accompany the holiday season. The availability of timely and accessible mental health support, especially during the festive period, becomes crucial in ensuring that individuals have a lifeline when they need it the most.

Meanwhile, a heartwarming story reported by The New York Times takes us to an African hair salon that has transformed into a sanctuary for mental health discussions. Breaking down the stigma surrounding mental well-being, the salon encourages clients to share their struggles openly while getting their hair done. This innovative approach underscores the importance of creating safe spaces for conversations about mental health, particularly during a time when stress levels tend to soar.

In Ottawa, a recent development reported by CTV News introduces a long-overdue upgrade to emergency services. Residents calling 9-1-1 can now have their calls connected to emergency services in other cities, fostering a sense of interconnectedness and expanding the support network for those facing emergencies.

These stories collectively convey a powerful message: the impact of offering a listening ear goes beyond borders. During the holiday season, a time often marked by heightened emotions, the simple act of listening can become a beacon of hope for those facing emergencies or struggling with their mental health.

As we navigate the holiday rush, let's remember that the gift of listening doesn't know geographical boundaries. It's not about grand gestures or elaborate gifts; it's about dedicating our time, attention, and compassion to those in need. Whether through dedicated hotlines, unconventional spaces like a hair salon, or innovative global approaches to emergency services, the core message remains constant: listening is a force that can bring comfort, understanding, and hope, regardless of where someone may be.

This holiday season, let's extend our commitment to being present for others, to lend a compassionate ear not just locally but globally. By doing so, we contribute to a world where human connection knows no borders, making the holidays a time of genuine warmth and support for everyone, regardless of their location.