Springing into Change

April 21, 2026
By Dr. Davidicus Wong

Healthwise is a monthly column by Burnaby family doctor Dr. Davidicus Wong, presented by the Burnaby Primary Care Network in partnership with the Burnaby Division of Family Practice. In this article, Dr. Wong reflects on how we continue to change throughout our lives, and how intentions shape who we become over time.

Burnaby’s Healthier Community Partnership celebrates Burnaby Walk and Roll Day at Edmonds Community School.

I love spring in Burnaby.

The sunny warmer weather, the earlier sunrises and later sunsets inspire hope and optimism as nature comes alive around us.  

One of my favourite places in our city is Central Park. I look forward to peaceful walks and bike rides along its gently winding paths and spotting the cute ducklings and goslings trailing their parents around the ponds.  

I love seeing people of every age walking together on our sidewalks and in our parks. Everyone is energized to be more physically active outdoors. We reconnect with our neighbours and with the beauty of nature.  

April 21st marked Burnaby’s first Walk and Roll Day, encouraging residents of all ages and abilities to choose active travel to school, work or play. It’s a celebration of the benefits of people-powered travel that benefits our bodies, community and the environment.  

Healthy physical activity is one of my four foundations of self-care. The remaining three pillars are healthy eating, healthy relationships and emotional well-being.  

Health Canada recommends 150 minutes of moderate physical activity each week. This can mean 30 minutes five days a week of brisk walking, cycling, running, swimming or your aerobic activity of choice, and this can include walking for 15 minutes twice a day.  

I call walking the gateway exercise. It’s natural, free and something most of us can do with family, friends and neighbours with minimal equipment: good shoes and bright comfortable clothing. Walking more than most other forms of travel connects us to our neighbourhood and nature. We realize that we don’t exist as isolated individuals but as a part of a community and the natural world.  

This morning, I spoke at Burnaby’s official launch event at Edmonds Community School. Of course, I walked to school myself from my clinic at Edmonds and Kingsway. I shared with the enthusiastic group of students the many benefits of regular physical activity.  

Exercise conditions our muscles, lungs and hearts. This makes it easier to perform all the activities that are a part of daily living, including working around our homes, playing and even shopping. I mentioned that my 96-year-old father wasn’t here today because he was probably mowing his lawn or trimming his blackberry bushes. He’s my lifelong role model for physical fitness.  

Weightbearing activities such as walking improve bone density, reducing our risks for osteoporosis and fractures.  

Regular physical activity is essential for brain health, fostering healthy circulation to the brain. What benefits the body, benefits the brain. Exercise is good for our mental health as well. It reduces stress hormones such as cortisol and increases feel good hormones such as the endorphins. It can increase our confidence and foster a sense of accomplishment.  

For the past two decades, I’ve maintained a daily ritual of swimming freestyle 80 lengths or 2,000 metres seven days a week. So far, it has helped me avoid the diabetes, high cholesterol and high blood pressure that runs in my family. If I miss a day of exercise, my brain and body miss it as well. I was extra happy last Christmas Day when Burnaby opened the Edmonds pool and I was able to fit in an afternoon swim. I’m looking forward to the April 25^th opening of my favourite pool, Central Park’s 50-metre outdoor pool. Until it closes in October, I’ll be going there for my second swim each day. That lunch break swim gives me an extra boost of vigour and calm to care for my afternoon patients.  

This is the best time of year to bring spring cleaning to your daily routine. 

How would you like to improve your well-being?  

How can you schedule more physical activity into your daily life?  

Walking today is a wonderful start! 

---

See Healthwise series →

Visit us online monthly for new writing by Dr. Davidicus Wong, or sign up for email updates so you never miss a Healthwise article or an Empowering Patients talk!