Welcome to The Burnaby Association for Community Inclusion   Click to listen highlighted text! Welcome to The Burnaby Association for Community Inclusion

Wellness Domains – Physical

Physical wellness involves taking care of ourselves physically through fitness activities, safety practices, self-care practices and attending to our medical health.

He who has health has hope; and he who has hope has everything. – Arabian Proverb

Choose from a variety of activities that promote self-care practices. A list of ideas has been provided for you below.

  • Attend a weight management program
  • Individual nutritional counseling
  • Lose 1 lb.
  • Attend a stress reduction program
  • Attend a smoking cessation program
  • Relaxed breathing exercise for 20 minutes
  • Massage for 20 minutes
  • Give someone a kiss they’ll remember for the rest of their life—learn or recertify CPR
  • Quit smoking for a day
  • Practice self exams (breast, testicular)
  • Blood pressure screening
  • Sleep 8 hrs/night
  • Watch 30 minutes or less of TV per day
  • Floss daily
  • Hug someone other than family
  • Register on-line as an organ donor
  • Depression screening -1x/year
  • Alcohol screening 1x/year
  • Stress screening – 1x/year
  • Spend some quality time with your children today (No TV)
  • Give blood
  • Aerobics class (step, water, kickboxing, cycling, dance, etc.)
  • Aerobic equipment (stair climber, EFX, rowing machine, super circuit,
  • etc.)
  • Walking, jogging/running, hiking
  • Biking (indoor or outdoor)
  • Lap swimming, canoeing, kayaking, rowing
  • Weight lifting/resistance training
  • Pilates, yoga, tai-chi, quigong, tai-kwon do, martial arts
  • Roller skating/rollerblading, riding a scooter, ice skating
  • Basketball, volleyball, softball, soccer
  • Racquetball, squash, badminton, tennis, golfing, bowling
  • Jumping rope
  • Horseback riding
  • Rock climbing
  • Skiing (downhill, cross country)
  • Gardening/yard work
  • Square-dancing, clogging
  • Housework
  • Walk 5,000 steps
  • Choose to take the scenic route home
  • Park at the farthest point away from your destination in a parking lot
  • Stretch slowly and gently for 15 minutes
  • Take the stairs instead of the elevator
  • Talk a friend into working out with you
  • Hike Grouse Mountain (The Grouse Grind)

A variety of screenings and vaccinations:

  • Dental Check-up
  • Flu vaccination
  • Pneumonia vaccination
  • Tetanus shot
  • Fitness assessment
  • PSA (prostate specific antigen), colorectal cancer screening
  • Skin cancer screening
  • Vision screening
  • Cholesterol screening
  • Pap smear
  • Mammogram

Safety practices are very important at home as well as in our workplace. Several safety practices are listed below, but there may be others that you practice.

  • Wear a seat belt each time you ride in a vehicle
  • Wear a helmet each time you do an activity (while biking, skateboarding,
  • etc.)
  • Pull your vehicle over when driving and talking on a cell phone
  • Wear eye protection
  • Wear hearing protection
  • Use proper lifting techniques
  • Wear reflective gear when walking/running outside at night and/or early morning
  • Wear sunscreen of 15 SPF or greater when outside
  • Post emergency numbers by the phone
  • Check the batteries in your smoke detector
  • Take a self-defense class
  • Map out a home escape plan in case of fire
  • Lock up or put out of reach hazardous home materials: cleaners, solvents, etc.
  • Check tire pressure and tread wear on your car



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