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By: Joshua Delgado

Spring is the perfect time for a health and wellness reset. The weather is improving and we all may want to start becoming more physically active especially outdoors. A great place to start is booking your annual physical check-up with your health care provider around this time. This way you can start by knowing your baseline data. Your doctor will likely also give you some recommendations regarding blood pressure, cholesterol, body fat, etc. They may also make more specific recommendations towards eating or avoiding certain foods, joining a gym, etc.

If you are looking for further details from trusted sources to get you started, here is some government supported, evidence-based material to help any Canadian get started with improving their food and exercise.

The Public Health Agency of Canada recently released physical activity guidelines for adults. They recommend,

  • To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate – to vigorous – intensity aerobic physical activity per week
  • Add muscle and bone strengthening activities using major muscle groups, at least 2 days per week
  • More physical activity provides greater health benefits
  • Being active for at least 150 minutes per week can help reduce the risk of:
        Premature death     Heart disease
        Stroke     High blood pressure
        Certain types of cancer     Type 2 diabetes
        Osteoporosis     Overweight and obesity
    And can lead to improved:
        Fitness     Strength
        Mental health

Visit for more info on evidence-based exercise for Canadians:
www.csepguidelines.ca/adults-18-64/

The Government of Canada has also released an updated food guide that has moved away from the traditional pyramid and pie charts and towards easy to follow guidelines. They say,

  • Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often.
  • Choose foods with healthy fats instead of saturated fat.
  • Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.
  • Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat.
  • Choose healthier menu options when eating out.
  • Make water your drink of choice.
  • Replace sugary drinks with water.
  • Use food labels.
  • Be aware that food marketing can influence your choices.

Visit for more on evidence-based nutrition info for Canadians: 
www.food-guide.canada.ca/en/

Once you are more comfortable with some trusted information you can get a head start on resetting your goals.

If you are looking for even further help, we have a team of fitness professionals in our Athletic & Wellness Centre who are more than willing to lend a hand.

Contact Guest Services in the Athletic & Wellness Centre for further details 416-289-5000 ext. 3511.

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