person walking

Libin Moves

Move to Improve: Weekly 150 for Heart Health

Cardiovascular disease is the No. 1 cause of premature death in Canada, with heart disease, stroke and related conditions taking a life every 5 minutes. An estimated 1.6 million more Canadians are living with the devastating effects of these diseases. Fortunately, 80 percent of these premature deaths are preventable with healthy lifestyle choices.

The Libin Cardiovascular Institute is dedicated to improving cardiovascular outcomes for all Canadians through world-class clinical and basic science, clinical care, training of the next generation of health-care providers and health promotion.

According to the new Canadian 24-Hour Movement Guidelines, adults need a minimum of 150 minutes of moderate to strenuous physical activity each week for optimum heart health. The Libin Cardiovascular Institute is inspiring Albertans to get moving!

From February–May 2021, the Institute will host free educational events with experts and provide free access to exercise classes from local partners, activity logging software, prize draws and more.

We want to see how you move, so use #LibinMoves on social media and register to participate. 


Together, we can Move to Improve!

Support Libin Moves

Please consider a financial contribution to the Libin Cardiovascular Institute.

Your support helps us fund local community initiatives, transform care and improve cardiovascular outcomes. 

senior woman lifting weights

Enter to Win

Log 150 minutes of physical activity weekly in the GoGet.Fit app (register above, for free, to gain access) and automatically be entered to win great prizes (like a signed Calgary Flames jersey, Fitbit, fitness passes and more)!

Prefer manual tracking? You can also enter by tracking your activity minutes with the below printable tracker and submit to libin@ucalgary.ca by the first day of the month. 

Get an additional entry each month by posting how you move using #LibinMoves on social media and tagging us on Twitter, Facebook or Instagram. 



Upcoming Events

See below for exciting events that will help you Move to Improve! 

Please note, live fitness classes may be recorded. If you do not wish to appear in the video, please keep your cameras off during the class. 


Safety Matters

Consult your physician before beginning or increasing your physical activity, especially if you have been inactive for an extended period of time.  Follow the direction of your healthcare providers if you have pre-existing health concerns such as heart, lung or blood pressure conditions, severe dizzy spells, bone or joint problems, recent surgeries or procedures, or if you are pregnant. There could be risks with sudden change in physical activity.

To help you decide if you need to be cleared for activity and are between the ages of 15 and 69, please use the screening tool below.  

If you are over 69, please consult your physician before increasing your physical activity.  

  


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Need some help to get started?

Learn how you can incorporate a fitness routine into your life with a free consultation from a Canadian Society for Exercise Physiology (CSEP) certified personal trainer or clinical exercise physiologist.

Sign up for a free one-on-one consultation today!


Getting in your 150 minutes of weekly activity is easy with with our collection of pre-recorded home workout videos from local community partners. Click here to access the Libin Moves Virtual Fitness Library

View educational videos from doctors and professionals that will help you get started on your journey to health and wellness. Click here to access the Libin Moves Expert Video Library

Tools and Resources for Better Health


Getting Started

If you are new to being active, you need to start slow based on your level of fitness. See the following links for information on how to safely incorporate a new fitness regime into your daily life:

Canadian 24-Hour Movement Guidelines

Prescription to Get Active: Getting Started 6 Week Guide

TotalCardiology - A Guide to Exercise

Physical Activity Readiness Questionnaire (PAR-Q)

Participaction - Benefits and Guidelines for Adults 18-64 

 

Building Habits

The first step in building healthy habits and keeping yourself accountable is scheduling activity into your week. See the following resources you can use to help you on your journey:

Use GoGet.Fit with Libin Moves by Registering Here

Using GoGet.Fit

Monthly Printable Tracker

 

Keeping it Fresh

Calgary and the surrounding areas have endless ways for you to get and stay active! Explore some new pathways or parks in the city, or set up a virtual gym in your home so you can try new workouts online. See below for some suggestions on how you can get active and keep it exciting:

City of Calgary - Free Activities

City of Calgary - Fitness Videos

City of Calgary - Weekly Workout Ideas

City Cycling and Walking Maps

City Parks with Fitness Equipment 

Repsol Centre - Virtual Activities 

Trico Centre - Health at Home

YMCA Calgary - Virtual Home Workouts

Virtual Vivo

Active for Life

Bragg Creek Trails

Alberta Parks

Be Fit For Life

Heather Robertson's Free 12 Week Workout Plan

Friends of Kananaskis Country

 

Get Walking

Walking offers many physical and mental benefits and is a great way to achieve your 150 minute activity goal each week. See below for some resources to help you get walking:

Health Benefits of Walking

City of Calgary Community Walks

UWALK

Put Your Best Foot Forward

Marlborough Mall - Mall Walking Program

25 Urban Walking Trails in Calgary

Self-Care & Wellness

Taking care of yourself is an important component of an overall balanced and healthy lifestyle. Calgary and the surrounding areas have a plethora of experts available to work with you. See below for a few resources to assist you with your self-care journey:

Peak Health and Performance

Group23 Sports Medicine

Dr Kim Acupuncture

Pure Health Chiropractic

College of Acupuncturists of Alberta

Mental Health

Taking care of your mental health is beneficial for your overall health and well-being. While exercise is a great way to boost your mental health, it is important to take some time to focus on making sure you mental health is not negatively affecting your physical health. Please don't be afraid to ask for help. Below are some resources to check out:

The Canada Suicide Prevention Service

CMHA Calgary

Community Connect YYC

Recovery College

YouthSMART 

Balance Blog

Energize Don’t Hide (Mental and Physical Wellness Challenge)

How To Create Emergency Self-Care Kit (For Mental Health)

5 steps to Mental Wellbeing

I Meditate Calgary

Support Groups and Social Support

Support Groups in Calgary

The Mental Health Benefits of Exercise

The Science of Well-Being Course

Sleep and Stress Management

Sleep difficulties are often related to stress, so making sure you are managing your stress properly and practicing proper sleep hygiene are ways you can boost your overall health. See below for some informative resources:

Sleep Hygiene

Restless Legs Syndrome Fact Sheet

Brain Basics: Understanding Sleep

Sleep Foundation

Free Crayola Colouring Pages

Treating Obstructive Sleep Apnea

Stress Management

How to Use the Power of Your Mind and Body to Reduce Stress and Sleep Better

Haleo Clinic

Sleepio


Move to Improve with our Local Partners

Fitness at your fingertips! We have partnered with several local businesses and groups to offer some fantastic exercise content to help get you moving. 

KULT logo

KULT Fitness

KULT Fitness is an electric, badass movement that challenges the monotony of traditional group training by blending the two things people want: to be strong and feel unstoppable. All of their classes are designed to suit ALL fitness levels; everything is designed with a 'go at your own pace' mindset. 

Visit our Fitness Library for three full body workouts from KULT Fitness

Time to get moving and be unstoppable!

kult.fitness

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Calgary Tai Chi logo

Calgary Tai Chi & Martial Arts College

The Calgary Tai Chi & Martial Arts College was founded in September of 1995 by Grandmaster Geng Z. Cai. Grandmaster Cai has over 30 years of teaching experience, is an Official iWUF Certified Judge and is also a Team Coach for the Canadian National Wushu Team.

Visit our Fitness Library to view two pre-recorded Tai Chi classes with Master Cai. 

www.calgarytaichi.com

GoGet.Fit logo

GoGet.Fit

GoGet.Fit* is a user-friendly digital platform that will help you get—and stay—healthy. GoGet.Fit sets you on the path to empowerment by building self-efficacy and connecting you with healthcare and fitness professionals who can provide a little boost on days you need it most. Join our GoGet.Fit community to help you reach a minimum of 150 minutes of exercise weekly - this time it will be different.

*Early evidence shows more than 75 percent of users adhere to their fitness goals by using GoGet.Fit.

Register with Libin Moves today for access to GoGet.Fit 

Calgary Flames logo

Calgary Flames

Get in on the action with the C of Red!

The Calgary Flames have partnered with us to provide Libin Moves and an exclusive look at a strength & conditioning workout with players Andrew Mangiapane and Juuso Välimäki. 

Go Flames Go!

Visit our Fitness Library to work out with the pros!

www.nhl.com/flames

 

Calgary Stampeders logo

Calgary Stampeders

Whatever it takes! The Calgary Stampeders know the meaning of hard work and hustle. Join wide receiver Andres Salgado #85 while he takes you through a full body workout you can do in your own living room! 

Go Stamps Go!

Visit our Fitness Library to work out like a champ!

www.stampeders.com

The Yoga Lounge logo

The Yoga Lounge

Nestled in the beautiful Rocky Mountains of Canmore, the Yoga Lounge is known for high quality instruction focused on the modern needs of today's students. A safe and welcoming space, we are honoured to serve you. 

Visit our Fitness Library to enjoy a half hour Yoga for Heart, Neck and Lower Back workout with Jeff Mah.

www.theyogalounge.ca

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LiveSplendidly logo

LiveSplendidly!

Colleen Parsons MSc., Sport Nutr. Dip., CSEP-CEP is the Principle owner of LiveSplendidly! and has been coaching human beings toward better health since 1989.  Her interest lies in helping people achieve their nutrition, fitness and performance goals. When working with Colleen you can expect to get sound, personalized guidance to help you make activity a consistent part of your life. 

Visit our Expert Video Library for an informative video on how you can get started today!

www.colleenparsons.com 

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Elleon Fitness logo

Elleon Fitness

Noelle LeBlanc is a certified fitness instructor and personal trainer with qualifications in disciplines such as kickboxing, MMA, kettlebells, TRX and functional training. Noelle is continuously expanding and honing her fitness expertise in order to help others achieve their goals.

Visit our Fitness Library for a kick boxing workout that will get your heart pounding!

www.elleonfitness.com

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Kerby Centre logo

Kerby Centre

For nearly 50 years, Kerby Centre has been a place where seniors made friends, built community, learned, exercised, and sought resources. Located in the heart of Calgary, Kerby Centre is a not-for-profit, multi-service organization committed to enhancing the ability of older adults 55+ to live healthy, productive lives with a focus on their mental, physical, social and emotional well-being.

Kerby Centre is currently offering a number of free online physical activity classes designed for seniors 55+. Visit their calendar of events here

For registration or further information, please contact Kari Stone karis@kerbycentre.com.

Barre Body Studio logo

Barre Body Studio

On Barre Body Studio OnDemand you'll find daily livestream classes and a collection of 200+ workout videos designed with all fitness levels in mind.  Barre Body Studio has provided Libin Moves with 2 free workouts for you to do at home! Visit our Fitness Library to get moving and motivated anywhere at anytime.  

Want more? Visit ondemand.barrebodystudio.com to find out how you can get instant access to all of their workouts. 

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Livino logo

Livino Lifestyle and Fitness Coaching

Your fitness transformation starts with Livino Lifestyle and Fitness Coaching. Not only do they help you reach your fitness goals, but they also work in improving your mindset, body confidence, and overall health. Offering online, in-person, and small group personal training, all programs are designed 100% around YOU. 

Visit our Fitness Library for a free, mobility workout with Emmaly that focuses on joint health. 

www.emmalylivino.com

Cheryl Strachan photo

Sweet Spot Nutrition

Cheryl Strachan is a Registered Dietitian, Nutritionist, cardiac specialist, and author of the 30-Minute Heart Healthy Cookbook. She works with the TotalCardiology Rehabilitation program and is the founder of Sweet Spot Nutrition. Cheryl loves to banish food stress, share recipes, and sort out cardiac nutrition controversies. Visit her website to learn more!

sweetspotnutrition.ca

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