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Healthy Lifestyles


Healthy Lifestyles

Get Active!
Canada`s Healthy Workplace Month (CHWM) is meant to inspire employees in organizations throughout the year with creative and engaging ideas, and resources for workplace activities. Get Started with these tools:

Promote healthy lifestyles in your workplace using resources, tools and free webinars from Canada's ParticipACTION

Implement a physical activity questionnaire to determine employees’ interest in physical activity options for your workplace.

Provide health related social functions (bring in a guest speaker, healthy pot luck events, etc)

Provide subsidized memberships at local health and fitness centers.

Implement employee challenges and competition using Pedometers or other fitness tracking incentives.

Create a Workplace Travel Plan  that promotes Active travel to and from work (biking, carpooling, walking trails, etc)

Resources and Tools
ParticipACTION Tool Kit 
ParticipACTION 150 Playlist 
Conduct a Workplace Health Survey Source: Simcoe Muskoka District Health Unit


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'Mind Body Fitness'

‘Healthy Body- Healthy Mind’ Being in good health means more than being physically well; it also means mentally well. 
Help your employees practice mind-body fitness, and build awareness of how our mental and physical health impact each other.

Provide workplace Yoga and/or Tai Chi classes to both increase strength and calm the mind. 
Mental fitness tips. Mental Health Association of Canada
Ace Fit
Mayo Clinic
Relaxation Meditations



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Just Stand Up!

What is the single best thing you can do for your health? Try 30 minutes of walking a day. 

“Sitting is the new smoking”  and a new health risk identified as ‘sitting disease’ (the ill effects of an overly sedentary lifestyle).
Build awareness in your organization using the resources, tools and videos below. 

What is the single best thing you can do for your health?  30 minutes of walking each day!  Promote walking clubs and campaigns in your workplace and build awareness on the simple benefits of just walking.

Can you limit your sitting and sleeping to less than 23 and 1/2 hours and break the spread of 'sitting disease'?


ParticipACTION - toolkit

Just Stand.Org

"20-8-2 breakdown"- Sit for 20mins. Stand for 8mins. Move for 2mins. 






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Get Walking!

There are many benefits to walking, including increase in fitness, improved weight control, muscle tone, mental health and a better return to recovery.  Start walking teams and challenges in your workplace.

Help your employees get started, and educate them on what type of shoes to purchase, warm up exercises to do and how to walk for all seasons.

Start an employee Walk a Thon or Step Count Challenge  and track steps; awarding prizes for the top stepper, most improved, best attitude, etc. 

Walking: Still Our Best Medicine  CCOHS
ParticipACTION Tool Kit

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Healthy Lifestyle Presentations

Educate employees on the relationship between personal health and chronic disease prevention to improve healthy lifestyles.
These presentations can be shared at Lunch and Learns, webinars or on your organizations website.

Sleep Hygiene
Stand Up For Health

Source: Excellelnce Canada

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Sleep Well Live Well!

Fatigue and stress impact health and safety in the workplace. Help employees understand sleep related disorders and how to combat fatigue.

Raise awareness on how to identify environments susceptible to fatigue, and the relationship of fatigue to psychological health and well-being

Launch a poster campaign that promotes good sleep hygiene and suggests tips to better sleep. 

Encourage employees to assess their sleepiness with the National Sleep Foundation Sleepiness Scale

Sleep Hygiene - download presentation
Fatigue Prevention in the Workplace WSPS
Canadian Sleep Society 
National Sleep Society

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Wellness Challenge

Organize a workplace Wellness Challenge inviting employees to participate in fun and healthy activities that encourages healthier lifestyles. Make it competitive with prizes and incentives for departments with the highest participation. For how to organize and ideas for activities check out the resources. 

Resources and tools
Take Action  Health California ‘Fit Business Kit’
Corporate Wellness Challenge 


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Health Fair

Invite your local fitness club representatives, Allied Health Professionals (Chiropractors, Dietitians, Massage Therapist, Physiotherapists, etc.), Infection Control Specialists, Spiritual Care representatives, Mental Health Advisors, and Sports team representatives to participate in an onsite Health Fair. Include activities such as health risk screening, flu shots, blood pressure checks, gait and posture checks. Make it fun!

Schedule a spa technician or Massage Therapist to come to your workplace. Ask employees to sign up for a free 20-minute mini massage, mini-facial or mini-manicure.

Resources and Tools
How to Host a Health Fair 

Health Fairs Direct

Toronto Corporate Wellnes Onsite Services- Urban Health Group 

Wellness Fairs- Working Well: Bringing Wellness to Work 

Corporate Wellness- Preventacare 

Virtual Health Fair - Saskatoon Health Region 



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Couch to 5K

Couch to 5K is for everyone! It is running plan developed to help beginner runners get into running! Start a campaign in your workplace!

Launch your workplace running program – create a competition with incentives and rewards for participation and reaching 5K!

Resources and Tools
Couch to 5K
Couch to 5K podcasts
Run or walking tunes

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Ask the Expert

Bring in a personal trainer for an interactive lunch n learn session on practical workplace exercises and the latest information on how to achieve and maintain a healthy lifestyle.

Hire an fitness expert to provide different forms of fitness like Zumba, yoga, pilates, kickboxing, strength training, etc. 


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Walking Meeting

Change behaviours! Encourage employees to walk the meeting and reduce the time spent sitting.
How many steps do you walk each day? Try the 10,000 Step Challenge and start a competition in your workplace! Learn how to walk for your health!

The Walking Site
Feet First Guide to Walking Meetings 
Hosting Walking Meetings

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Stretch Breaks

Schedule department or company-wide stretch breaks.

Bring in a fitness expert to lead your colleagues through an energizing stretch routine appropriate to your workplace.

Standing Stretches for the Workplace Mayo Clinic
Stretching at Your Work Station CCOHS
Excercises to Combat Sitting All Day- Huffington Post 


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Take Your Break Today!

Share weekly emails with your team that contain suggestions for activities to do during assigned break times that can have a positive impact on your mental and/or physical health.

Resources and Tools
Workplace Strategies for Mental Health. Great-West Life Centre for Mental Health in the Workplace

Healthy Break Activities 

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Take the Stairs!

Simply taking the stairs on a regular basis can improve physical health and energy in your workplace. Many stairwells are underused and offer an inexpensive way to improve physical activity levels. Encouraging employees to use the stairs between meetings, or to and from lunch results in healthy benefits such as strengthened, heart and muscle and higher energy levels.

Spruce up your stairwells and start a campaign for stairway to health!

Canadian Stair Climbing Association
Move More...Sit Less Take The Stairs: A Workplace Guide for Stairway Promotion-Project Health 
Take the Stairs Challenge Carleton University
Healthy California

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Empower your employees to be active through walking. Walking decreases tension, improves mood, energizes and boosts  self-confidence. Promote walking programs in your workplace!, a free resource, enables individuals to create a personal profile, track their steps, physical activity minutes (moderate and vigorous), and flights (stairs climbed). In addition, participation is fun with interactive team challenges and ways to earn achievements. Invite your co-workers, friends and family to participate.

Ref: UWALK is a physical activity initiative funded by the Government of Alberta and Developed in the Faculty of Physical Education and Recreation at the University of Alberta. 

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Hygiene Wellness


‘Hygienify®’ Your Workplace

Break the chain of germ spread in your workplace. Launch your own campaign to‘Hygienify’ your workplace promoting ‘Wash, Wipe, Sanitize’.

Help your team be more aware and understand the issue of ‘Germ Hot Spots and what they can do to stop the spread of infection through, Share this infographic on Creating a Healthier, More Hygienic Building.

Share this research with your leaders/colleagues on how ‘Wash, Wipe, Sanitize’ can reduce flu (86%) and viral infections (62%) and overall absenteeism (46%) in your workplace.

Do you have a Germ Personality? Check out this quiz to learn your type.

Use these communication tools and resources available for your workplace Hygienify® campaign

Source: Kimberly-Clark Professionals Healthy Workplace Project


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Infection Control Awareness

The key to any effective Infection Prevention and Control (IPAC) event in your workplace, lies in the provision of activities that will maintain high interest.  IPAC resources and tools are available to support a number of activities in your workplace.
Resource: Public Health Ontario – Infection Prevention and Control (IPCAC).

  • Slogan contest - hold the contest before the event; circulate the Mission Statement with the announcement of the contest; the winning slogan could become the major theme

    "Trivial Pursuit" game - use pertinent Infection Control questions in a questionnaire or card game; game can be played individually or in groups; develop a score sheet and award small prizes

    Questionnaire/Q&A Cards - have questions relating to practices, policies and procedures completed by individuals who stop by your display, and award prizes to those who answer all the questions correctly. This is a good way to check the level of knowledge and pinpoint trouble areas. Or leave cards in coffee rooms and lounges.

    Exhibitors - contact your local supply representatives, they might be interested in setting up display booths, and are great sources for giveaway items, buttons etc.

    Tours - arrange a tour of your department, laboratories, etc.; set up displays and demonstrations. Don't forget refreshments!

    Display – Set up a display…see sample 1 and sample 2

    Source: IPAC

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Clean Hands Campaign

 If we all practiced vigilant hand hygiene and cross contamination awareness we would eliminate many preventable respiratory and food borne infectious disease. Help your employees “stay well” with these activities. 

  • Celebrate Clean Hands Week in your organization (Sept 14 – 20, 2014). Launch your own campaign with incentives and competing teams.
    Resources: International Clean Hands Week and download the Poster for building awareness in your workplace.
  • Test your hand washing skills - have participants check how well they have washed their hands using "glow in the dark" powders and solutions, available from from local infection control providers. Or have them put on gloves and then wash with coloured finger-paint, to see where they have missed.
  • Hands that Care - take photographs of the hands and faces of various prominent individuals in your facility, then paste them onto a poster. Have people try to match the hands with the faces, with a prize to the winner.
    Resources: International Clean Hands Week
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Health and Safety


CPR/First Aid

Help employees who want to learn CPR and first aid by offering a course onsite at your workplace

Related resources:

Developing a First Aid Plan (Source: Work Safe Alberta)
Workplace First Aid Training - Canadian Red Cross
First Aid Training – St John Ambulance

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Workplace Safety Audit

Occupational health and safety is an important part of Being Well! Ensure your workplace is health and safety compliant and go beyond just involving your Joint Occupational Health and Safety Committee members in inspections. Build awarenss with all employees in workplace health and safety. Make involvement fun with incentives and prizes for participation. Celebrate health and safety in your workplace.    

Related Resources:
Inspection Checklists – CCOHS
Inspection Template - WSIB


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Healthy Workplace Policy

Develop a policy that promotes the well-being of employees ensures that Healthy Workplace Month happens year round.
Creation of a Healthy Workplace Policy Source: Middlesex-London Health Unit

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Ergonomic Assessments

Make improvements to the work environment and how job tasks are conducted e.g., reducing steps, reach and safety. Bring in an Ergonomics Professional to speak on the importance of appropriate working ‘space’.

The Fundamentals of Ergonomics - The Treasury Board of Canada
Checklist – The Treasury Board of Canada

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