Learning about health tends to keep us healthier.

Choose the statements that apply to you and start exploring!

Physical Activity

“I could engage in more physical activity…”

Explore what physical activity can offer you.

Being physically active means:
Engaging in structured exercise
Adding more intentional movements to your daily life
Immediate benefits include:
Improved mood (anxiety and depression)
Increased energy and focus
Improved blood pressure
Improved blood sugar control
Long-term benefits of regular physical activity include:
Reduced risk of heart disease and stroke by 20-30%
Reduced risk of developing type 2 diabetes by 25-60%
Reduced risk of certain cancers
Reduced risk of Alzheimer’s disease and dementia by 40%
Reduced risk of premature death by 31-50%
Reduced risk of osteoporosis by slowing the rate of bone loss
Physical Activity Targets:
150 minutes of moderate-to-vigorous exercise per week in bouts of at least 10 minutes at a time
Sit less and move more throughout the day

Every bit counts! Exercise in bouts shorter than 10 minutes still produces health benefits.


“I could be making more nutritious choices…”

Explore what a nutritious diet can offer you.

Eating well means:
Giving your body the nutrients it needs to let you move, heal, think, and function properly
Eating a variety of heathy foods every day
  • Plenty of fruits and vegetables
  • Whole grain foods
  • Protein-rich foods
Being mindful of your eating habits
Having regular meals, in the company of others whenever possible
Limiting foods that are high in fat, sodium and sugar
Moderating alcohol consumption
Benefits include:
Improved sense of well-being
Increased energy and focus
Improved ability to fight illness
Improved blood sugar control
Improved blood pressure
Long-term benefits of making nutritious choices include:
Adding one extra serving of fruit or vegetable every day can lower your risk of a cardiac event by 4%.
Eating fruits, vegetables, low-fat dairy every day can reduce your systolic blood pressure (top number of your blood pressure reading) by 8-14 mmHg.
Substituting red meat with unsalted nuts, low-fat dairy products, poultry or fish can reduce your risk of type 2 diabetes by 35%.
Eating plant-based meals and replacing saturated fats with unsaturated fats can reduce your risk of developing chronic diseases.
Healthy Eating Targets:
Include 5 servings or more of fruits and vegetables in your meal plan, every day
Include whole grains in your meal plan to increase your daily fibre intake
Include beans, peas, lentils, tofu, and other plant-based protein as part of your daily protein sources

Healthy eating is a skill you can learn and pass on to your loved ones. Healthy food can be delicious too!


“I smoke, sometimes or often…”

Explore what being tobacco-free can offer you.

Becoming tobacco-free means:
Learning to face relapse as a part of the journey
Learning to conquer addiction
Benefits include:
After 8 hours, oxygen levels in your blood start to rise
After 2 days, your sense of taste and smell get sharper
After 6 days, your lung capacity and function improve
After 3-12 weeks, your blood circulation increases
Long-term benefits of staying tobacco-free include:
After 6 months, coughing, congestion and shortness of breath improves
After 1 year, your risk of developing heart disease is cut in half
After 5 years, your risk of stroke is reduced to match the risk of a non-smoker
Add 6 to 10 years to your life expectancy
After 15 years, your risk of heart attack is roughly the same as non-smokers
Tobacco Reduction Targets:
Staying or becoming tobacco-free
Cutting down is a great first step

For many, it takes 30 or more attempts to quit successfully. Each attempt gets you one step closer!


“I’d like to better manage the stress in my life…”

Explore what managing stress can offer you.

Managing stress means:
Recognizing the stressors in your daily life
Learning and adopting stress management techniques
Giving your body opportunities to move
Giving yourself opportunities to rest
Benefits include:
Improved sense of well-being (anxiety and depression)
Increased energy and focus
Improved ability to fight illness
Improved blood sugar control
Improved blood pressure
Long-term benefits of effectively managing stress include:
reduced risk of high blood pressure, and the progression of plaque in your heart’s arteries, leading to a reduced risk of heart disease and stroke
Reduced risk of Alzheimer’s disease and dementia
Reduced risk of premature death
Stress Management Target Strategies:
Find ways to reduce or manage your stressors
You may not be able to change the sources of stress in your life, but you can change the ways that you cope with stress:
  • Practice relaxation techniques such as mindfulness, meditation, deep breathing, yoga to reduce your physical reactions to stress
  • Be more active since regular exercise reduces feelings of stress
  • Get more sleep since a lack of sleep increases your body’s response to stress

There are many different ways to manage stress. Try different things and find those that work best for you!


“I want to learn more about health risk prevention…”

Here are some trusted resources you can explore to get started.

Being Physically Active

Becoming Smoke-Free

Moderating Alcohol

Healthy Eating

Understanding Health Risks

Keep learning and exploring. Ask questions. Learning is good for your health too!