Being Active

Making Exercise More Convenient
FNHA Programs
Resources and Organizations

​​​​​​​​​​​​​​​​​​​​Making Exercise M​​​​ore C​​onvenient 

Feel like you have no time to exercise? Remember, every minute of activity counts. Consider trying some of these:

  • keep a pair of walking shoes at work
  • keep clothes you need for a workout in your car
  • keep hand weights near your television or phone

When an opportunity for exercise comes along you’ll be ready.

Start W​al​ki​ng

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:

  • increase your energy level
  • enhance your mental well-being
  • help you relax and sleep better
  • help you reduce your body fat and tone your muscles
  • increase bone density, thereby helping to prevent osteoporosis
  • help increase flexibility and co-ordination

Pedometer (​​Distance Counter)

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 N​o​w 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 Fitne​​ss Prog​​ram

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 |


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 & Ga​​ng Prevention Comi​​​c 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 Init​​iative​​ 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 Spor​ts, Recreation, and Physical A​​ctivity 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 Sp​​​orts, Recreation, and P​hysical 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 Activit​​​y Resources


Aborigi​​nal 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


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.

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


First Nations Basketball

All-Native Basketball Tournament

Prince Rupert, BC


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


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


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

Skaha Meadows Golf Course

Mail: # 113 - 437 Martin Street

Box # 202

Penticton, British Columbia, V2A 5L1

Phone: 250-492-7274


Sonora Dunes Golf Course

1300 Rancher Creek Road

Osoyoos, BC V0H 1V6

Phone: 250-495-4653


Tsawwassen Golf & Country Club

1595 - 52nd Street,

British Columbia

V4M 2Z4

Phone: 604-943-2288

Fax: 604-943-6117

Pro Shop: 604-943-3911


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


First Nations Running

Honour Your Health Challenge


UBC Team - Aboriginal Runners, Cyclists, and Hikers

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


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


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


UBC and Musqueam Soccer Tournament

For tournament details:

UBC Community Affairs

Ryanne James

Tel: 604-822-4755

Cell: 604-317-7842


First Nations Walking

Honour Your Health Challenge

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:

Programs with First Nations Involvement and Valuable Resources

2010 Legacies Now

Aboriginal Sport Development

Spirit of BC Week

Action Schools BC, utilized in over 70 BC First Nation Schools

Healthy Families BC

Tips for Family, Youth, Adults, Pregnancy, Physically Challenged, and Seniors

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: or 250-519-4001

Vancouver and Lower Mainland inquires, please contact: Emily Shandruk

Email: or 604-714-5569

Toll free: 1-866-414-7766

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


BC Healthy Communities

Library, Funding, Toolkits, and other resources

Phone: 250-356-0892

Toll free: 1-888-356-0892


BC Health Living Alliance

Fifteen initiatives implemented by members of the alliance under four major strategies: Physical Activity, Healthy Eating, Tobacco Reduction, Community Capacity.

BC Recreation and Parks Association (BCRPA)

#101 - 4664 Lougheed Hwy.

Burnaby, BC V5C 5T5

Phone: 604-629-0965

Fax: 604-629-2651

BC Healthy Living Alliance initiatives:

Walk BC, Lindsay Richardson, Coordinator


Everybody Active

Community Based Awareness Initiative

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

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.


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:

Everybody Gets to Play, economic support

Playground Safety Course

Walking Programs, pedometer handbooks, and guides

Women in Leadership

Youth Workers

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

Mothers in Motion

Physical Activity for Women aged 55 to 70

Active and Free of tobacco

Girls at Play

Active Strategy

On the Move


Canadian Fitness and Lifestyle Research Institute

201-185 Somerset Street West

Ottawa, Ontario K2P 0J2

Contact: Christine Cameron


Canadian Sport For Life, Useful information on Physical Literacy.

The Coaches Association of BC

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


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: or

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


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


Heart and Stroke Foundation

Tips to become physically active

Toll Free: 1-888-473-4636

Kid Sport, Grants for 6-18 years old

Contact: Pete Quevillon

Phone: 604-333-3430


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


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


Sports BC, 53 BC Sport organizations and 15 partner sport organizations

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


Nordic Walking

Run Walk Programs


Aboriginal Diabetes Initiative

Active Living at Work

Body Mass Index, Health Canada

Canada's Physical Activity Guides, no charge

Order by phone: 1-888-334-9769

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

Diabetes Medicine Bag

Diabetes: Physically Active

Physical Activity Readiness Questionnaire with medical examination for Pregnancy

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


SportMed BC Library




Office of the Chief Medical Officer