Fact Sheet

Take a Break With Physical Activity and Healthy Eating

“All work and no play makes Jack a dull boy.” This old adage was never truer than in today's society where many adults are so busy putting in long hours trying to juggle work and family commitments that they forget to take care of themselves.

This stress, combined with hours sitting at a desk or in front of a computer and the prevalence of fast food restaurants, has resulted in a nation where the majority of adults are not getting proper nutrition or being active enough to achieve health benefits.

For Canadians of all ages, healthy eating habits and daily physical activity are particularly vital to healthy growth and development, and can contribute to greater independence later in life.

To help Canadians make better food choices and learn ways to get their bodies moving again, the Public Health Agency of Canada has launched a new product that combines Canada's Food Guide and Canada's Guide to Healthy Active Living into one easy-to-use document. You can order your free copies of this new resource by calling (613) 954-5995 or by visiting www.eatwellbeactive.gc.ca.

To help you get started, check out the tips for taking a time out during your busy routine to refuel your mind and body.

Take a Break at Work:

For the 15 million Canadians who spend more than half of their waking life at work, being physically active and making healthier lunch choices can also lead to a more satisfying work life overall. Healthier employees result in: lower health-care costs; lower turnover rates; reduced absenteeism; fewer medical claims; higher productivity; and improved employee morale.

• If you must drive to work, park a reasonable distance from your work site so you can fit in a short walk.
• If you are able to leave your workstation from time to time during the day, plan regular intervals incorporating physical activity from a walk to the water fountain to stretching while you photocopy documents.
• If you can't leave your workstation, use official breaks to give your muscles some necessary stretching and relieve built-up tension
• Walk, jog, wheel or cycle during your lunch hour.
• Have ‘walking meetings' instead of sitting in the boardroom.
• Take the stairs instead of the elevator or escalator wherever possible.
• If your workplace offers sport activities or has a fitness or wellness program, sign up for an activity or try a class.
• Get off the bus two stops early and walk the rest of the way home.

Take a Break at Lunch:

Healthy minds and bodies need healthy fuel in order to be productive each day.

• Choose whole grain and enriched products more often. Treat yourself to multi-grain breads, pumpernickel bagels, enriched pasta, brown rice, ready-to-eat bran cereals or oatmeal
• Choose dark green and orange vegetables and orange fruit more often. Go for salads, broccoli, spinach, squash, sweet potatoes, carrots, cantaloupes or orange juice.
• Choose lower fat milk products more often. Whether it's milk, yogurt, cheese or milk powder, choose the lower-fat option. Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often. Try baking, broiling, roasting or micro waving instead of frying, and drain off extra fat after cooking. To lower your fat while increasing your intake of starch and fibre, choose foods like baked beans, split pea soup or lentil casserole.

Take a Break at Home:

Eating a delicious healthy meal and being physically active with your friends and family is a great way to enjoy your spare time or decompress after a long workday.

• Have fun getting things done around the house by being active: try washing the car, walking the dog, planting a garden, playing tag, building a snowman, tobogganing, vacuuming the carpet, shoveling the driveway, or sweeping the garage
• Capitalize on regular opportunities to learn life-long skills such as swimming, soccer, baseball, martial arts, hiking, dancing, gymnastics, skiing, basketball, skating, cycling, tennis, and other fun activities.
• Go for a brisk walk. Try a new activity. Get off the bus a stop or two early and walk the rest of the way or even leave the car at home for short trips
• If you have children, encourage them to ride their bikes to school or walk by working with your community to ensure safe routes.
• Be physically active with your children. Plan family activities like hiking, cycling, walking, in-line or ice-skating.
• Limit the “non-active” time you and your children spend sitting in front of the television, playing video games, or surfing the Internet.

Take a Break with SummerActive:

You can also spring into action by participating in SummerActive 2005 -- a national campaign to help citizens improve their health by becoming more physically active.

Running from May 6th to June 20th, SummerActive helps Canadians win prizes by taking their first steps to becoming more active and spreads the message that active living, healthy eating and living smoke-free and participating in sport are all keys to a healthy lifestyle.

Don't forget to visit www.summeractive.canoe.ca to register your participation in a variety of community events to win great SummerActive prizes!

For more information on physical activity, please visit:

• http://www.phac-aspc.gc.ca/pau-uap/fitness/index.html (English)
• http://www.phac-aspc.gc.ca/pau-uap/condition-physique/index.html (French)
• For more information on nutrition and healthy eating, please visit: : http://www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn

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