The Whole Day Matters - Move More. Reduce Sedentary Time. Sleep Well.

Please visit the Canada’s first ever 24-Hour Movement Guidelines for Adults offer clear direction on what a healthy 24 hours looks like for Canadian adults aged 18-64 years and 65 years or older. 

The guidelines are unique because they don’t just focus on a single movement behaviour, but instead look at how all these integrate together. This is the first time there are recommendations on various types of physical activity woven together with guidance on sedentary and sleep behaviours for these age groups.

For health benefits, adults aged 65 years or older should be 

physically active each day, minimize sedentary behaviour, and achieve sufficient sleep. 

https://csepguidelines.ca/guidelines/adults-65/

Butts In A Boat dragon boat team is recruiting new members! 前列腺癌龍舟隊「同舟共濟」正在招募新成員！

如果您被診斷出患有前列腺癌，那麼加入「同舟共濟」（Butts in a Boat）龍舟隊或許是您能為健康做的最好的事情。他們正在招募新成員！欲了解更多信息，請訪問他們的網站：https://www.buttsinaboat.ca/ 訓練將於2026年3月24日星期一晚上6點至8點在福溪（False Creek）恢復。該隊今年計劃參加六場龍舟賽：

IF YOU'VE BEEN DIAGNOSED WITH PROSTATE CANCER, DRAGON BOATING WITH THE BUTTS IN A BOAT MAY JUST BE THE BEST THING YOU CAN DO FOR YOUR HEALTH.

They are recruiting new members now! For more information please visit their website https://www.buttsinaboat.ca/ Practice will be resumed on Monday, March 24, 2026 from 6-8 pm at False Creek. 

The team is scheduled for six regattas this year:

 Inlet – April 25 (200 m)

 Vessi – May 30 (500 m)

 Ottawa – June 19-21 (500 m)

 FCRC – August 22 (500 m)

 Penticton – September 12-13 (500 m)

 Oddball – September 26 (200 m; 2000 m)

Choose to Move - A Free online and in-person programs across B.C. for 55+

2026 is coming fast! Even if you aren't the kind of person who sets 'New Year's Resolutions,' January can be a great time for a 'fresh start.' If you have wanted to become physically active, now is the perfect chance. Choose to Move is proven to help participants become more physically active and socially connected.

They are launching new FREE online and in-person programs across B.C. beginning in early January. This transformative support program for individuals aged 55 and older offers 1-on-1 consultations with a trained activity coach, group meetings, and personalized activity plans.

Choose to Move participants notice they have more energy, feel happier, and enjoy improved mobility. Being physically active and socially connected can support your health and independence and boost your quality of life.

Upcoming Programs Programs are launching in-person and online all over British Columbia. Check out the BC-wide options if Choose to Move is not available in your community. Not available in your area?  NO PROBLEM! If you are over 55 and live in British Columbia, you can join Choose to Move online. Add your name to join a virtual program with others from around the province. When a space becomes available, an activity coach will contact you directly.   Join an Online Program About Choose to Move Crafted by the Active Ageing Research Team at the University of British Columbia, Choose to Move has transformed the lives of 10,000+ individuals aged 55 and above across 65+ communities in BC since 2015. Delivered in collaboration with 100+ non-profit partners, this program offers participants free one-on-one consultations with trained coaches to set health goals and develop personalized activity plans. Eight engaging group meetings provide a supportive environment for group discussion, encouragement, and learning with coaches covering various health topics. Choose to Move is not a fitness program.  For more information about Choose to Move, please visit www.choosetomove.ca

FREE INFORMATION PACKAGES - REEF KNOT KITS

 

A free kit with everything you need to know about prostate cancer

Click on the picture to go to the website

The above Reef Knot Kit information packages are free to prostate cancer patients, their loved ones, and health care providers’ offices anywhere in Canada.

Each Reef Knot Kit includes important resources to aid you in understanding your diagnosis, making difficult decisions surrounding your treatment options, and improving your quality of life with your cancer. We encourage anyone going through this journey to take the time to learn more about prostate cancer and take advantage of the resources provided in these kits.

Prostate Cancer Foundation Canada

SIRvivor BC: Prostate Cancer Exercise Program

SIRvivor BC is a specialised exercise program for men 19 years of age or older who have been diagnosed with prostate cancer, in any stage of treatment or recovery, and at any fitness level, ability, and background. The program focuses largely on strength development through resistance-based exercise. It helps you improve muscle endurance, meet new people, and learn safe and effective exercises.

Why? The majority of men who have had a prostate cancer diagnosis are not meeting the recommended exercise guidelines. SIRvivor BC provides a structured environment where you can learn and practice safe, effective exercises and help you meet exercise recommendations. Resistance-based exercise may also help combat some side effects of long-term prostate cancer treatment, such as decreased muscle strength and bone density. SIRvivor BC also allows you to interact with men who share similar experiences to you and build your community. SIRvivor BC has been successfully piloted in BC, Calgary and Halifax, and results showed men improve their body composition, flexibility, dynamic balance and muscular endurance.

What? SIRvivor BC runs for 6 to 12 weeks, consisting of 2 one-hour sessions each week. The exercises are easily modified to be manageable for each individual, and the program is run by certified fitness trainers who have specific knowledge on working with men who have had a prostate cancer diagnosis.

Who? The SIRvivor BC program is run by the Prostate Cancer Supportive Care (PCSC) Program. The PCSC Program is a comprehensive cancer survivorship program developed at the Vancouver Prostate Centre, located at Vancouver General Hospital, serving people across British Columbia. The SIRvivor BC program is part of their provincial initiative to support men with prostate cancer to be more physically active.

For the programs currently being offered, visit the PCSC website: 

https://pcscprogram.ca/sirvivor/ 

For the Home Exercise Program - With Weights, click on this link: 

https://med-fom-cepl.sites.olt.ubc.ca/files/2020/03/SIRvivorBC_HomeProgram_Weights.pdf

For the Home Exercise Program - Body Weight, click on this link: 

https://med-fom-cepl.sites.olt.ubc.ca/files/2020/03/SIRvivorBC_HomeProgram_Body-Weight-Only.pdf

City of Richmond’s Program Guide – 55+ is now ready online

https://richmond.ca/parks-recreation/about/seniors.htm 

3 Ways to Register

• Select the Browse & Register button
• 604-276-4300, Mon-Fri, 8:30am-5:00pm (excluding statutory holidays)
• In-person at any community facility

Browse & Register

To become more Physically Active

 

Peer Mentors Training to Help Cancer Survivors

Researchers from the University of Toronto are looking for cancer survivors who are passionate about physical activity and helping others to act a peer mentor in a physical activity program for cancer survivors looking to become physically active. Peer mentors would participate in an online training program to learn the skills needed to deliver the behaviour change program, then meet 1-on-1 with inactive cancer survivors to discuss strategies for adopting and maintaining a physically active lifestyle.  

If you are interested in participating or want more information, please reach out to

• Ally Tabaczynski in the Exercise Oncology Lab (Email: allyson.tabaczynski@utoronto.ca; Phone: 416-946-5856). 
• Jada Roach of University of Toronto – BKIN ‘23, Exercise Oncology Lab - Summer Student ‘23 jada.roach@mail.utoronto.ca 

Your Pro-Active Fight Against Prostate Cancer

In this 4-part series, Janet Farrar Worthington talks with PCF-funded researchers Lorelei Mucci and June Chan to uncover the latest science around food, exercise, and prostate cancer.

• Part 1 – Your Best Life Before, During, and After Prostate Cancer
• Part 2 – What’s Good for Your Prostate is Good for All of You
• Part 3 – Exercise is the Turbo Boost for a Healthy Prostate
• Part 4 – The Best of the Best: Food Science and Prostate Cancer

SIRvivor BC Exercise For Prostate Cancer - New class in Richmond, Sept 14 - Oct 22, Wed/Sat 2-3 pm

 

Updated: You may search for  "Exercise for Prostate Cancer SIRvivors" on the City of Vancouver Activity Search

What is SIRvivor BC?

The SIRvivor BC Prostate Cancer Community Exercise Program runs for 6 to 12 weeks, consisting of 2 one-hour sessions each week. The program is tailored to men living with prostate cancer and focuses largely on strength development through resistance based exercise. The program is delivered by exercise trainers certified through the BC Recreation and Parks Association. This program is also being evaluated under a research study, which seeks to gather feedback from the program participants on their experience in the SIRvivor BC program. We hope to use this feedback to help us improve and grow the program over the course of the next few years.

Who is eligible for SIRvivor BC?

All men who are 19 years of age or older and have had a prostate cancer diagnosis are eligible for the SIRvivor BC program. All participants will also be asked to complete a simple pre-exercise screening with a certified exercise physiologist.

Where is SIRvivor BC offered?

Fall 2022 programs:

LADYSMITH, Frank Jameson Community Centre, 810 6th Ave, Ladysmith
Sep 20-Oct 27 and Nov 8-Dec 15, 2022, Tuesday/Thursday 2:00-3:00pm
Information: reccowichan.ca or 250-245-6424

CITY OF KELOWNA, Parkinson Recreation Centre, 1800 Parkinson Way, Kelowna
July 4 – August 29, 2022, Monday/Thursday 3:00-4:00pm
Information: rec.kelowna.ca or 250-469-8800

RICHMOND, Minoru Centre for Active Living, 7191 Granville Ave, Richmond
Sept 14-Oct 22, 2022, Wednesday/Saturday 2:00-3:00pm, 

Registration Class #175554: Online at www.richmond.ca/register / Call Centre 604-276-4300 (Mon-Fri 8:30 am - 5 pm) / In-person at any Richmond Community Facility

CAMPBELL RIVER, Strathcona Gardens Recreation Complex, 225 South Dogwood St, Campbell River
Sept 12-Nov 2, 2022, Monday/Wednesday 3:15-4:15pm
Information: Contact recreation coordinator Justin Wolfe at jwolfe@srd.ca or 250-830-6739

Frequently asked questions:

How will SIRvivor BC benefit me?

The majority of men who have had a prostate cancer diagnosis are not meeting the recommended exercise guidelines! SIRvivor BC provides you with a structured environment in which you can learn and practice safe, effective exercises and help you meet exercise recommendations. Resistance-based exercise may also help combat some side effects of long-term prostate cancer treatment, such as decreased muscle strength and bone density. SIRvivor BC also gives you an opportunity to interact with men who share similar experiences to you and build your community.

What if I am new to exercise or have not worked out in years? Is this program right for me?

Yes! SIRvivor BC is designed for men of all fitness levels, abilities and backgrounds. The exercises are easily modified to be manageable for each individual, and the program is run by certified fitness trainers who have specific knowledge on working with men who have had a prostate cancer diagnosis. They will be able to guide and coach you through the program to ensure you have a safe and enjoyable experience!

The cost of the program: what if I cannot afford it?

The average cost of the SIRvivor BC program is $50.00 when you join for the first time.  The program is two classes per week for approximately 12 weeks, for a total of 24 sessions.  That works out to $2.10 per class. For repeat participants, the program is $120.00, or about $5.00 per session – the same price as a Grande latte from Starbucks!  If cost is an issue, please talk to the recreation centre about municipal subsidy programs that may be available.

Can I continue working out at home after the program ends?

We encourage all participants to re-register in the program – exercise is most beneficial when it becomes a regular part of your lifestyle! Please contact your community centre for information on how to register for future offerings.

Current SIRvivor participants, please see the attached documents for home-based programs you can complete if you are not registered in a program:

SIRvivorBC_HomeProgram_Body Weight Only

SIRvivorBC_HomeProgram_Weights

Contact

For more information, please contact our research coordinator:

Email: sirvivor.bc@ubc.ca
Phone: 604-827-1914

The implementation of this program provincially has been funded by the Prostate Cancer Supportive Care (PCSC) Program.

To access additional information on the PCSC Program offerings and supportive care for men with prostate cancer, visit the PCSC at https://pcscprogram.ca

SIRvivor BC: Prostate Cancer Exercise Program

原先計劃在列治文「明納健康活動中心」的長者中心舉辦的 SIRvivor BC : 前列腺強身建體班，由於COVID-19疫情，已改為網上練習。仍然可以報名，參加者必须是針刺取樣確診者或康復者 。

針對前列腺癌確診者或康復者的男性前列腺癌運動計劃 ，從2021年5月5日至6月12日，每逢周三和周六下午2:45 pm - 3:45 pm舉行。

報名請致電列治文市政府 604-276-4300，註冊編号73982，費用為$25+ $1.25 GST！

The new SIRvivor BC: Prostate Cancer Exercise Program for men with prostate cancer from May 5 to June 12, 2021, was started on Zoom.

(This was the new in-person exercise class at Richmond Minoru Centre for Active Living, But changed to Zoom online class due to the COVID-19)

The lesson still has spaces, please call 604-276-4300 for registration #73982, is a $25 fee + $1.25 GST! The register must be diagnostic prostate cancer or after the treatment patients.

Richmond Minoru Centre for Active Living is starting up a new in-person low impact exercise class in May for men with prostate cancer. 

Please call 604-276-4300 for registration #73982, is a $25 fee + $1.25 GST!

For other cities and virtual class, please see the flyer:

InspireHealth Online Classes and Programs Reminder - Week of March 30th

For the Week of March 30th

InspireHealth is here to support cancer patients and their loved ones with FREE online classes and programs. No referral is required.   Monday, March 30: 11:15-12:15 Meditation (Genevieve) 1:30-2:30 Restorative Yoga (Rachel)* 3:00-4:00 Fireside Information Session (Tamara) Tuesday, March 31: 9:30-10:30 Group Strength & Stretch (Julie H)* 11:00-12:00 Fireside Information Session (Zahra) 11:30-12:30 Meditation (Janice) 3:30-4:30 Lymphedema Information Session (Carol Armstrong) Wednesday, April 1: 9:30-10:45 Gentle Yoga (Julie T.)* 11:15-12:15 Introduction to Mindfulness (Genevieve) 12:45-1:45 Chair-Based Exercise Class (Jen)* Thursday, April 2: 9:30-10:30 Group Strength and Stretch (Sherry)* 1:30-3:00 Nourishing Self-Care: How Stress and Nutrition Connect (Julie T.) 7:00-7:45 Meditation (Julie T.) 7:00-8:00 Fireside Information Session (Judy) Friday, April 3: 9:30-10:30 Yoga Nidra (Rachel) 11:00-12:00 Fireside Information Session (Genevieve) 1:30-2:30 Group Strength and Stretch (Jen) Click any of the links above to sign up   *This Exercise Class Requires Pre-Consultation: Safety is our primary consideration in all programming at InspireHealth. In order for us to ensure a safe environment in movement-based group classes, all patients attending an online exercise class must have had a consultation with an InspireHealth Exercise Therapist or attended a class in the last two months. Please book a one-on-one consultation or call us at 1-888-734-7125 prior to registering for classes. View Weekly Schedule

SIRvivor BC: Prostate Cancer Exercise Program

Due to the spread of the COVID-19 virus, the BC Recreation and Parks Association and the UBC Research Group will be postponing all spring and summer SIRvivor classes. We plan to offer the classes at community centres throughout BC again in Fall 2020.  Updated on March 23, 2020

BUTTS IN A BOAT – DRAGON BOAT TEAM 「前列腺癌龍舟隊」

Any man, who is ever been diagnosed with prostate cancer - whether they been treated or not—is welcome to try out dragon boating with us on Tuesday evening (7-9pm) from April until October at False Creek, Vancouver. Assuming you are fit enough to exercise, paddling with the “Butts” may be the best thing you can do to stay healthy and have fun! 

The first paddle will likely be on Tuesday, March 31st, 2020. You will see some familiar faces,  Dr Richard Wassersug (Nov 2019 guest speaker, co-lead of Butts in A Boat) and Daniel Leung (Richmond support group leader) are in the team. To join please call Vince Schiralli at 604-551-7931 or email your info using the contact form on http://buttsinaboat.ca/contact-us/  

There are some clinics and courses to let you know about to help kick-start your season.  Click here for more information and registration for paddling clinics  

歡迎任何確診前列腺癌的人（無論曾否接受治療）在2020年4月至10月的星期二晚上7點至9點與我們一起在溫哥華福溪練習划龍船。 如果您健康狀况可以進行鍛煉身體，那麼划船可能是保持健康和玩樂的最佳方法！
要加入團隊，請致電Vince Schiralli 604-551-7931或使用 http://buttsinaboat.ca/contact-us/ 的表格。今年第一次練習會在3月31日星期二。 您可能會在隊中看到熟悉的面孔 - 11月演講者Richard Wassersug博士(他是龍舟隊的聯合負責人) 和支持小組組長Daniel 。

2020 Exercise for Prostate Cancer Survivors in Vancouver / Seniors Drop-in Fitness Class in Richmond

Exercise for Prostate Cancer Survivors

- Vancouver 

TrueNTH Prostate Cancer Survivors Exercise Program

This program is open to all prostate cancer survivors and their carer/spouse. It is designed to help men with prostate cancer learn how to exercise correctly and to reach and maintain wellness goals.

A combination of resistance training, flexibility, balance and aerobic exercise in 2 x 60 minute circuit classes per week. Comprehensive physical assessments completed during week 1 and week 9.

All participants and spouses/caregivers are required to purchase a flexi-pass whether returning or registering for the first time. No other fee will be charged.

Name	Number	Date(s)	Day(s)	Time	Location	Enrolled	Openings	Fee and Action
Exercise for Prostate Cancer Survivors	250777	January 20, 2020 to April 20, 2020	Mon, Wed	4:15pm - 5:15pm	*Creekside Cmty Rec Centre	3	15	Free Add to Cart
Exercise for Prostate Cancer Survivors	257721	January 9, 2020 to March 26, 2020	Mon, Thu	10:30am - 11:30am	*Marpole-Oakridge Cmty Centre	0	10	no charge

SIRvivor Prostate Cancer Survivors Exercise - Killarney

A group-based exercise program for men with prostate cancer. This 12 week program is led twice/week for 60 minutes by a BCRPA-registered Fitness Leader with additional cancer exercise training. Classes will address the needs of men with prostate cancer & will include resistance training, flexibility, balance and aerobic exercise.

Name	Number	Date(s)	Day(s)	Time	Location	Enrolled	Openings	Fee and Action
SIRvivor Prostate Cancer Survivors Exercise	252933	January 7, 2020 to March 26, 2020	Tue, Thu	3pm - 4pm	*Killarney Cmty Centre	1	19	Check details for fees

If you are living in Richmond, you may join the Seniors Drop-in Fitness Class at Richmond Minoru Centre for Active Living, 7191 Granville Ave, Richmond, BC V6Y1N9

https://minorucentre.ca/seniors-services/senior-drop-in-programs/

Drop-in Fitness Class (senior rate $5.65\\9/hour or $47.2/10visits)

https://minorucentre.ca/fitness-admission-fees/

Monday

•  7:15 am – 7:45 am
•  7:30 am – 8:30 am
• 9:15 am – 10:15 am
•  10:30 am – 11:30 am
•  12:15 pm – 1:15 pm
•  12:15 pm – 1:00 pm
•  1:00 pm – 2:00 pm
•  5:15 pm – 6:15 pm
•  6:30 pm – 7:30 pm
•  7:15 pm – 8:00 pm

Tuesday

•  9:00 am – 10:00 am
• 9:15 am – 10:00 am
•  10:15 am – 11:15 am
•  12:00 pm – 12:45 pm
•  12:15 pm – 1:00 pm
•  1:15 pm – 2:15 pm
•  5:15 pm – 6:15 pm
•  5:30 pm – 6:00 pm

Wednesday

•  7:15 am – 7:45 am
•  7:30 am – 8:30 am
•  9:15 am – 10:00 am
•  10:00 am – 10:45 am
•  10:00 am – 11:00 am
•  12:15 pm – 1:15 pm
•  12:15 pm – 1:00 pm
•  4:00 pm – 5:00 pm
•  5:15 pm – 6:15 pm
•  7:15 pm – 8:15 pm
•  7:15 pm – 8:00 pm

Thursday

• 9:15 am – 10:00 am
•  9:30 am – 10:30 am
•  10:00 am – 11:00 am
•  12:15 pm – 1:00 pm
•  5:15 pm – 6:15 pm
•  5:30 pm – 6:00 pm
•  7:15 pm – 8:15 pm

Friday

•  7:15 am – 7:45 am
• 9:15 am – 10:15 am
•  10:30 am – 11:30 am
•  12:00 pm – 12:45 pm
•  12:15 pm – 1:00 pm
•  7:15 pm – 8:00 pm

Saturday

•  8:45 am – 9:45 am
•  9:15 am – 10:00 am
•  9:30 am – 10:30 am
•  10:45 am – 11:45 am
•  1:15 pm – 2:00 pm
•  5:30 pm – 6:00 pm

Sunday

•  8:15 am – 9:15 am
•  9:00 am – 10:00 am
•  10:15 am – 11:00 am
•  11:30 am – 12:15 pm
•  2:15 pm – 3:00 pm

• Low Intensity 
• Moderate Intensity 
• High Intensity 
• Older Adult Class