Stay Healthy This Long Weekend: A Blend of Tradition and Fitness
As the Civic Holiday approaches, many Canadians eagerly anticipate the peak of summer. Often referred to as the August long weekend, this holiday not only offers a chance to relax and unwind but also presents an excellent opportunity to focus on fitness and wellness. Let's explore the history of the Civic Holiday, its connection to being active, and tips on how to live healthily during this long weekend.
A Brief History of the Civic Holiday
The Civic Holiday, celebrated on the first Monday of August, is a uniquely Canadian holiday with roots that vary by region. While not a statutory holiday nationwide, it is recognized under different names across the provinces and territories, such as Simcoe Day in Ontario, Natal Day in Nova Scotia, and Regatta Day in Newfoundland and Labrador.
The origin of this holiday dates back to the late 19th century when civic leaders wanted to create a midsummer holiday to give workers a break during the long stretch between Canada Day and Labour Day. Over time, it became a day for communities to celebrate local culture, history, and accomplishments. Though its name and significance can differ, the Civic Holiday universally symbolizes a moment to pause and enjoy the height of summer.
Towns and cities across Canada host various events, including parades, cultural festivals, and fireworks, creating a vibrant atmosphere. Many Canadians take advantage of the long weekend to go camping, enjoy a cottage getaway, or participate in outdoor activities with family and friends. The Civic Holiday is a time to appreciate the summer season, making it a beloved and multifaceted holiday in Canada.
Embracing the Spirit of the Civic Holiday Weekend
The Civic Holiday weekend is synonymous with outdoor enjoyment and the full bloom of summer. Here are some ways to incorporate fitness into your celebrations:
1. Outdoor Adventures:
Hiking: Explore local trails or nature parks. Hiking provides a great cardiovascular workout and a chance to immerse yourself in the beauty of nature.
Cycling: Whether you prefer a leisurely ride along scenic routes or tackling challenging trails, cycling is a fun and effective way to stay active.
Water Sports: Take advantage of nearby lakes, rivers, or oceans by trying activities like kayaking, paddleboarding, or swimming. These water sports offer a full-body workout and a refreshing way to stay cool.
2. Family Fitness Fun:
Outdoor Games: Gather your family for games like soccer, frisbee, or beach volleyball. These activities are not only enjoyable but also promote physical fitness.
Picnic Workouts: Combine your picnic with active games such as tug-of-war, sack races, or a playful game of tag.
Gardening: Gardening can be surprisingly effective exercise, involving activities like digging, planting, and weeding that contribute to physical fitness.
3. Mindful Eating and Hydration:
Enjoying the holiday treats is part of the fun, but mindful eating can help you balance indulgence with health:
Healthy BBQs: Opt for lean meats, grilled vegetables, and fresh salads. Whole grain buns and plenty of fruits can make your meal both nutritious and delicious.
Portion Control: Savor your favorite foods in moderation, ensuring you can enjoy the festivities without overindulging.
Stay Hydrated: Keep yourself hydrated, especially if you're spending time outdoors. Drinking plenty of water is essential for maintaining energy and well-being.
4. Prioritizing Rest and Relaxation:
Balancing activity with rest is key to overall health:
Quality Sleep: Ensure you're getting enough rest each night, as a well-rested body functions better both physically and mentally.
Mindfulness Practices: Incorporate relaxation techniques such as meditation, deep breathing exercises, or yoga to reduce stress and enhance mental clarity.
Unplug and Unwind: Take a break from screens and social media to connect with nature, read a book, or enjoy the company of loved ones.
5. Staying Active Indoors:
If the weather doesn't cooperate, keep the momentum going with indoor activities:
Home Workouts: Use online resources for guided workouts, such as yoga, pilates, or high-intensity interval training (HIIT).
Dance Parties: Have a family dance session at home to keep active and lift your spirits.
Indoor Games: Engage in physical games like hide and seek, or set up an indoor obstacle course for fun and fitness.
6. Setting Wellness Goals:
Use the long weekend to set or revisit your fitness goals:
Reflect on Your Fitness Journey: Take stock of your current fitness level and set achievable goals for the remainder of the summer. The Civic Holiday is a perfect time to reassess and realign your fitness aspirations.
Try Something New: Experiment with a new type of exercise or wellness practice that you've been curious about.
Plan for Consistency: Develop a strategy to maintain your fitness and wellness routine beyond the long weekend, ensuring that the habits you establish now will carry you through the rest of the year.
The Civic Holiday weekend is an ideal time to blend relaxation with a focus on fitness and wellness. By embracing outdoor activities, enjoying family fitness fun, eating mindfully, prioritizing rest, staying active indoors, and setting personal goals, you can make the most of this long weekend. Celebrate the height of summer by nurturing your body, mind, and spirit, ensuring a happy, healthy, and active Civic Holiday.
Here's a simple yet effective family-friendly workout that you can do on the go during the Civic Holiday. This workout requires no equipment and can be done at a park, beach, or even in your backyard, making it perfect for an active holiday outing.
Family-Friendly Civic Holiday Workout
Warm-Up (5-10 minutes):
Jogging in Place – 2 minutes
Get everyone moving with a light jog to warm up the muscles and get the blood flowing.
Dynamic Stretches – 5 minutes
Arm Circles: 10 each direction
Leg Swings: 10 each leg
Hip Circles: 10 each direction
Side Lunges: 10 each side
Main Workout (20-30 minutes):
Repeat the following circuit 2-3 times, depending on your family's fitness level and time.
Jumping Jacks – 1 minute
Great for cardiovascular endurance and coordination. Modify with a lower impact version for younger kids or older adults by stepping side to side instead of jumping.
Bodyweight Squats – 15-20 reps
Focus on proper form: feet shoulder-width apart, back straight, lowering the hips down as if sitting in a chair. You can hold hands with younger children to help them balance.
Push-Ups – 10-15 reps
Modify by doing push-ups on the knees or against a bench or sturdy surface for those who need it. Encourage everyone to keep their body in a straight line from head to heels.
Walking Lunges – 10-12 reps per leg
Step forward with one leg and lower your hips until both knees are at 90-degree angles. Alternate legs as you walk. For a challenge, add a jump as you switch legs.
High Knees – 1 minute
Get the heart rate up by running in place and lifting your knees as high as possible. You can turn this into a race or challenge to keep it fun.
Burpees – 10 reps
A full-body exercise that combines a squat, jump, and push-up. Modify by stepping back into the push-up position instead of jumping, or leave out the push-up for an easier version.
Plank Hold – 30-45 seconds
Engage the core by holding a plank position. Make it fun by turning it into a plank competition to see who can hold it the longest.
Cool Down (5-10 minutes):
Walking – 2-3 minutes
Slow down with a gentle walk to bring the heart rate down gradually.
Static Stretches – 5 minutes
Hamstring Stretch: 20 seconds each leg
Quadriceps Stretch: 20 seconds each leg
Shoulder Stretch: 20 seconds each arm
Child’s Pose: 30 seconds
Tips for a Successful Family Workout:
Make It Fun: Keep the atmosphere light and enjoyable by turning exercises into games or challenges.
Modify as Needed: Adjust the intensity and duration based on the fitness levels of all family members.
Stay Hydrated: Make sure everyone drinks plenty of water, especially if you're working out in the sun.
Encourage Participation: Involve everyone, regardless of age or fitness level. Even the youngest or oldest family members can join in with modified exercises.
Celebrate Together: After the workout, celebrate your efforts with a healthy snack or a relaxing cool-down activity like stretching or a casual walk.
This family workout is a great way to stay active together during the Civic Holiday while enjoying the summer weather and bonding as a family.
Wishing everyone a fantastic and fit Civic Holiday weekend!
Robyn