12. Practise safe sun. Wear a hat,
sunglasses and sunscreen, and
reapply sunscreen regularly.
Reduce stress. Ask yourself
how you feel and what’s on your
mind. A walk, a talk or a simple
break can help ease the tension.
14. Clear the air. If you smoke,
consider making your home
and vehicles smoke-free. If you
have kids, you can spare them
the effects of smoke by smoking
outside and away from intake
vents. (See our “Breaking Free”
section on page 31.)
15. Smoke less. If you smoke,
cut out one cigarette a day
16. Sleep tight. To get a good night’s
sleep, try a soothing bedtime
routine to prepare your mind
and body for rest and relaxation.
It’s easy to be active and
healthy when you’re outside.
And it really doesn’t matter if you’re connecting
with nature, discovering your local park or walking
with your kids—being outdoors can make a difference
in people’s physical health and mental well-being.
“Most cities in the world have parks. They have recognized
the great therapeutic benefits of getting outdoors, walking in
the trees and seeing the wildlife,” says Greg Shyba, CEO of the
Ann & Sandy Cross Conservation Area in southern Alberta.
By spending five to 30 minutes outside without sunscreen, you’ll
also get some much-needed vitamin D from the sun. Remember
your sunscreen if you’re outside for more than 30 minutes.
Walk about! Even 10 minutes
a day can make a difference.
Make it part of your routine
at lunchtime or take the
stairs instead of the
Do things together to help your family thrive.
You can eat together, stargaze, go outside,
walk the dog, play a game, cycle and camp.
“Find a few simple things your kids like, and stick
with them,” says Shauna Sky-Romano, a master
movement educator, high performance coach,
kinesiologist and certified power align yoga
teacher. She adds kids especially love
doing activities they’ve picked.
Sure you can join a class, or run on
the treadmill—but simple walking is also healthy.
“If you go out for a 10-minute walk, 15 times a week,
then you are getting pretty good health benefits, and
those benefits extend to bones, joints, cardiovascular
and mental health,” says cardiologist Dr. Jim Stone,
a medical professor at the University of Calgary.
To get going, start with five minutes a day and work
your way up. Your kids will need to be more active:
Children and youth should be active
for an hour each day.
Connect. Strong connections
with family and friends are
key to a happier, longer
and more fulfilled life.