Taking care of what counts
A model Good for you! day
You spend on average 7 hours a day working. Why not take advantage of opportunities at work to adopt healthy lifestyle habits such as a little more physical activity and a good diet.
By using our model day as a guide, you can include more than 30 minutes of physical activity and consume the fruit and vegetable portions recommended by Canada's Food Guide.
Healthy breakfast
There is nothing better than a healthy breakfast to start the day: A glass of pure fruit juice, two pieces of whole wheat toast with peanut butter and a latte with skim milk.
Stairs
When you get to work, why don't you climb the stairs instead of taking the elevator? If you take the stairs, you will burn 19 calories per floor as opposed to 3 by taking the elevator.
Exercise ball
If your work requires you to sit at a desk, try using an exercise ball for thirty minutes each day instead of your chair.
Stretching
Use your break to do some
stretching.
A few minutes a day is sufficient to improve your flexibility.
Healthy snack
At break, choose a healthy snack: Fresh fruit
Drink water:
Proper
hydration
is very important for your health.
Always have a glass of water handy.
Lunch box and walking
Take advantage of your lunch hour to exercise. Take a 20-minutes
walk
with colleagues. Do you need some ideas for your lunch? Here is a possible
lunch box
solution:
- Chicken sandwich with tomato, lettuce, a hint of mayonnaise on whole grain bread, of course.
- Cucumber sticks
- Apple sauce
- Yogurt
- Regular or herbal tea
Stretching
A few daily stretching sessions will help prevent aches caused by inactivity at work.
Healthy snack
You have a craving, but haven't brought anything for an afternoon snack? You can make a healthy choice from the vending machine such as chocolate with 70% cocoa or a granola bar.
Drink water. Two to three litres of liquids should be consumed every day. Water is the best choice.
The active commute
If you take public transportation , walk to the next stop when catching the bus and get off a stop early on your way home. Take advantage of free time on the bus to relax and unwind. Put on some headphones and enjoy the ride!
Balanced supper
After the work day, it is not always easy to prepare a balanced meal for supper. Remember, a balanced meal should include at least one food from each group in Canada's Food Guide: Fruits and vegetables, grain products, dairy and substitutes, meat and substitutes.
