Join the 7th annual Wellness Challenge from Jan. 21 – Feb. 17

The City of Swift Current's Annual Wellness Challenge is a go for 2019.

Each member keeps track of daily wellness points in the areas of nutrition, physical activity, water and sleep. Watch for a few changes this year!

• Prizes for the top five individuals with the highest points! As well as a prize for the team with the highest average of points (minimum of five members to receive team prize).

The goal of this challenge is to help participants make healthier choices and become more aware of their daily wellness routines. This challenge will not be “perfect” for each individual, but it is a recommended guideline.

Organizers are thankful for the Swift Current Kiwanis Club for sponsoring this worthwhile challenge.

Nutrition:

This year’s recommendations are taken from the Canada’s Food Guide but are not specific to servings of each food group. You are encouraged to eat well balanced meals throughout the day in addition to these recommendations. There is more information on nutrition and examples attached in the document entitled “Nutrition Information for the Wellness Challenge”.

The size of servings is listed on Canada’s Food Guide – be aware of the size of your servings!

Journaling your food intake helps you be more aware of what you are eating, and it will also help you make more nutritious food choices. A daily and weekly journal have been included. Choose which you prefer!

Water:

Drink water – the healthiest drink in the world

Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated –causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so stay well hydrated!

It is recommended to drink eight glasses of fluids a day; therefore, we are giving points for six glasses of water to allow participants to choose other healthy drinks in addition to water.

Physical Activity:

According to the Canadian Physical Activity Guidelines, adults aged 18-64 years should accumulate at least 150 minutes of moderate to vigorousintensity aerobic physical activity per week, in bouts of 10 minutes or more.

As well, it is beneficial to add muscle strengthening activities using major muscle groups. Upper body (shoulders, biceps, triceps, chest, back), lower body (legs, glutes, hips) and abdominal muscles. These activities may include using weights, resistance bands, or body weight.

Sleep:

Rest is as important as activity because it allows your body to repair itself and recover from everything you did during the day.

The National Sleep Foundation recommends 7-9 hours for adults (2664); therefore, we are giving 7 points per day for sleep.