Everyday wellness, one step at a time

The Canadian 24-Hour Movement Guidelines for adults aged 18–64 recommend:

Some activity is better than none. Walking, cycling, dancing, gardening and active chores all count. Start where you are and build up gradually.

Source: Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years.

The guidelines recommend 7 to 9 hours of good-quality sleep for adults aged 18–64, with consistent bed and wake-up times. Helpful habits include:

• Go to bed and wake up at about the same time every day.
• Limit alcohol, caffeine and nicotine in the hours before bed.
• Keep your bedroom quiet and comfortable.
• Use relaxation techniques and get regular exercise.

Source: Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years.; Public Health Agency of Canada. Are Canadian adults getting enough sleep? Infographic (2019).

Stress is a normal part of life. Everyday strategies can help:

• Look after the basics: rest, regular activity and nutritious food.
• Take short breaks and try slow, relaxed breathing.
• Break big tasks into small steps.
• Spend time outdoors and doing things you enjoy.
• Talk to someone you trust.

Source: Health Canada. Taking care of your mental health (described video).

Emotional wellbeing is about how we feel, think and cope. Health Canada encourages talking openly about mental health and reaching out for support when you need it — from people you trust or from a health professional.

Wellness habits can support emotional wellbeing, but they don’t replace professional care. If low mood, worry or stress lasts for weeks, gets worse or makes daily life hard, please talk to a doctor, nurse practitioner or mental health professional.

Source: Health Canada. Taking care of your mental health (described video).; 988 Suicide Crisis Helpline (Canada). Call or text 988, 24 hours a day.

Habits form through repetition in a consistent situation. In a frequently cited study, the median time for participants to reach near-maximum automaticity for a new daily behaviour was 66 days — but it ranged from 18 to 254 days, and missing a day didn’t derail progress.

• Start very small.
• Link the habit to something you already do.
• Keep the time and place consistent.
• Track it — and be patient with yourself.

Source: Lally et al., European Journal of Social Psychology (2010)

Relationships matter for wellbeing. Health Canada suggests taking part in family or community activities to build meaningful connections, and the food guide encourages eating meals with others when you can.

• Schedule a regular call or walk with a friend.
• Share a meal with family or neighbours.
• Join a community group, class or volunteer activity.
• Reach out to someone who might be on their own.

Source: Health Canada. Taking care of your mental health (described video).; Health Canada. Healthy eating recommendations. Canada’s food guide.

Goals work best when they’re specific, realistic and flexible. Compare:

Review your goals every few weeks. Adjust them to fit your life — progress, not perfection.