WELLNESS TIPS

1. Aim for at least 150 minutes per week of moderate-intensity aerobic activity.

2. Take five to 10 minutes to warm up and cool down properly.

3. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

4. Stay hydrated.

5. Listen to your body. Hold off on exercise when you’re sick or feeling very fatigued.

6. Take breaks from being still.

7. Think of workouts like appointments. Don’t be a no-show.

8. Do exercises you enjoy. Walking, swimming, cycling and/or dancing are great options.

1. When you are thirsty, reach for water. Staying hydrated helps ensure that your body is functioning at 100%

2. Eat more vegetables and fruit to live longer and have a lower risk of heart disease and obesity

3. Avoid ultra-processed foods like fast food, frozen meals, and canned food because they are filled with empty calories.

4. Get a good night’s rest. Poor sleep is one of the strongest individual risk factors for weight gain and insulin.

5. Resistance

6. A belly-full is not always a belly-fed. Don’t eat with your eyes.

1. Get restful sleep.

2. Take time to laugh. It reduces stress and relieves anxiety.

3. Smile. It is relaxing and will reduce your heart rate.

4. Get some sunshine. Sunlight synthesises vitamin D, which is a mood elevator.

5. Eat nutritious food. Salmon, flaxseed and walnuts help to reduce the rates of depression.

6. Be mindful of common triggers and plan for unavoidable known triggers.

7. Know when to reach out. Knowing when to get help from friends, family, or a professional is important.