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

Prairie Post (East Edition) - - Swift Current - CON­TRIB­UTED

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.

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