Wellness Ten - behaviours proven to impact health

The Wellness Institute focuses on lifestyle medicine and understands that your wellbeing depends on more than exercise.

Our health and lifestyle experts have gathered the best evidence on the factors affecting your health now and into the future.

The Wellness Ten provides a foundation for living well that focuses on proven behaviors that have the biggest impact on wellness and quality of life now and over time.


Supporting you to get well, be well, stay well

While the Wellness Ten are universal, your recommendations will always be personalized to give you your best chance of improving your wellness.

Whether you are a new member starting with your initial Personal Wellness Plan, or are working with our experts to manage your weight, live better with a chronic illness, or recover from injury, your support is tailored to your needs. From exercise prescriptions to food plans, we take into account your unique situation and goals to develop manageable goals and support you in making progress towards a healthier lifestyle.

Whatever your current health, we can help you to take steps to get well, be well, and stay well.


1 Exercise regularly.

We recommend 30-60 minutes of moderate to vigorous activity most days of the week, and resistance training twice per week. Balance and stretching exercise is also recommended.


2 Eat well.

A healthy diet fuels us, prevents deficiencies, can help us manage weight and reduce the risk of chronic conditions. Eat a balance of whole grains, protein, vegetables and fruit mainly from minimally-processed whole foods.


3 Sleep well.

Poor sleep quality and quantity are associated with weight gain, premature aging, increased stress and irritability, immune suppression and increased risk of injury. Aim for an average of 7-9 hours of quality sleep each night.


4 Don’t smoke.

The risk of cancer and heart attack drops dramatically, as does the risk of respiratory diseases. It’s also important to avoid second-hand smoke. Cannabis, like tobacco, poses short and long-term health risks.


5 Care for your emotional wellness.

How we think and feel is intricately connected to our behaviour and our physical health. Poor emotional health can affect physical health, including weakening your immune system and causing an array of physical symptoms.


6 Limit alcohol.

Alcohol provides empty calories and can lead to weight gain. Reduce your risks by limiting daily drinks, avoiding heavy drinking, not drinking when pregnant, driving or operating machinery, or taking medicine that may interact with alcohol.


7 Maintain a healthy weight.

Excess weight is a risk factor for cardiovascular disease, diabetes, certain cancers, and other health issues. If you are carrying excess weight, you are at risk. Focus on forming healthy habits, especially around nutrition and your relationship with food.


8 Manage stress.

Chronic stress has an impact on both your mental and physical health. It can worsen or increase the risk of obesity, heart disease, Alzheimer's disease, diabetes, depression, anxiety, gastrointestinal problems, headaches, and asthma.


9 Take precautions against the preventable.

Follow safety guidelines and take precautions such as wearing your seat belt, getting immunized, wearing sunscreen, and seeing your doctor regularly for preventive checkups.


10 Ask for help.

When you start to feel that you are getting off track, reach out! You don’t have to be perfect and you don’t have to do it alone. Our Wellness Consultants can help with your exercise and wellness plan.

Download the Resource Sheets

For help finding the right support, email us at info@wellnessinstitute.ca