11th Edition:
Back to School & Exercise

For many, late August to early September is the season where the year starts up again: people are returning back from their vacations, and parents and students are closing off their summer breaks.
This edition of Assist In Your Community will focus on the “back to school” season in relation to exercise. These articles will provide some tips for keeping active and sleeping better. 

Fall Fitness Program

At Assist, we are launching our fitness and wellness program. Starting Saturday, October 17, 2015, lawyers and law students will join together over an activity once a month. Activities will center on fitness, fun and creativity. If you think you’ll enjoy staying fit and active in a group with others in the legal profession, come out and join us!
Sweat Session
Mixed Spin and Weight Training
Venue: Union Athletica (Calgary)
Date: Saturday, October 17, 2015
Time: 1:30 - 2:30 PM


Let the Games Begin

By Matt Langer

Rather than discussing how beneficial physical activity can be to a stressed and overworked lawyer, this article will discuss how to amend your schedule to ensure that the physical activities that you have chosen to pursue are personally engaging and do not feel like torture.

For full article, click here.


Sleeping More: Why it's better for your health

By Dr. Marla Shapiro

We all know that sleep is important for our health. But how? This article provides research support about how getting enough sleep helps to prevent sickness, and how lack of sleep can affect us.

For full article, click here.

How Exercise Benefits Depression, Anxiety,
and Stress


A little regular exercise can have a profound effect on all aspects of your emotional well being. But you don’t have to be a fitness fanatic to reap the benefits - no matter your age or fitness level, you can use exercise to change your life for the better.

For full article, click here.

For the Parents

Sometimes, back to school season can be worse for the parents than the kids. Between shopping for school supplies and morning traffic, there is a lot to keep in mind, let alone making exercise a priority. Here are a few tips for squeezing in exercise time throughout the day:
  • Create a schedule: If you can look ahead into your week, it will be easier to know when to fit in a work out time.
  • Even 10 minutes will make a difference; that’s 10 minutes you will be moving instead of being idle. Click here for 10-minute time-saver workouts. 
  • Find ways to exercise while doing other activities, like walking your kids to school.
  • Keep some workout equipment at home or in the car.
  • Keep track of how many steps you take everyday, through a pedometer or smartphone app.
  • Take a walk after work or during lunch.

Workout Benefits for Busy People

As busy people, it can be easy to dismiss exercise as something that’s difficult to keep up with or that we have no time for. Other problems may be that we do not have gym access, there is nowhere to change or freshen up, we don’t know the best times to eat, or what workouts to do in a short amount of time.

However, there are benefits to making time within our busy days for exercise. Do it during the lunch hour or take small breaks throughout the day.

Workouts do the following:
  • Boost your moods and energy levels
  • Help to clear your mind
  • Give you a break
  • Help to reduce stress
 These tips will help to prepare for a quick lunch-hour workout:
  • Pack a lunch the night before
  • Keep a gym bag ready
  • Keep some workout equipment in the office
  • Be creative when making time, to allow for more accessible and efficient exercise
 Here are some helpful resources for desk-workers:
  1. Working out isn’t enough – advice for desk-workers
  2. How to create an effective fitness routine
  3. Easy ways to start exercising

Assist's Annual Walks for Wellness

Want to go for a fun walk around the downtown area, but don’t want to go alone? Join Assist in our annual Walks for Wellness. Our goal is to keep lawyers and law students in Alberta happy and healthy, and we want to encourage the legal profession to nurture their physical and mental health.
 The walks are free!
There will be snacks, refreshing drinks and draw prizes. Participants are asked to pledge one of the following: More family, active, quiet, reflective, or fun time.  
The walks will take place during the lunch hour from 12-1 PM in:
Edmonton: September 17, meet at Courthouse (South Plaza)
Lethbridge: September 23, meet at Courthouse Park
Calgary: September 24, meet at Courthouse Park
A professional yoga instructor will lead us in a few stretches at 11:30 AM in Edmonton and Calgary. Come half an hour early for a warm-up!



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