January 11, 2021

Welcome to Week 1 of the “Have a Healthy Heart” Wellness Challenge.

Your activity challenges this week:

Physical Activity/Exercise Challenge: Keep moving

A) Goal is to accumulate at least 30 minutes of activity each day this week OR

B) If you are already active for 30 minutes per day, add another 15-30 minutes more.

Examples: walk, housework, exercise videos, take stairs, park your car further away, ride a bike

Healthy Eating Challenge: Enjoy different fruits and veggies

Try some new vegetables or fruits this week. Variety is the key to good nutrition and new foods

keep your meals and snacks more interesting. Next time you go grocery shopping print this list

New Fruits and Vegetables to Try (based on what you already love) and choose 1 or 2 to add to

your grocery cart. See our Newsletter for ideas on how to use them.

Emotional and Mental Wellness Challenge: Find your breath

Back Breathing is the easiest and most effective relaxation tool and can be used to reduce

stress, anywhere anytime. It’s easy and nobody will even notice!

1) Find a comfortable sitting or lying down position with your spine as straight as possible. 2) Imagine you have wings on your mid-upper back 3) With a slow steady breath, inhale into your wings to the count of 4, imagine you are

spreading your wings with your breath, expanding the back 4) With that same pace, slow and steady, to the count of 4, exhale and allow your wings to

come back in. (if a count to 4 is too much start with 2 and work your way to 4) 5) Repeat this breath 3- 10 times and then come back to a normal breath 6) Anytime you feel dizzy just come back to a normal breath until you don’t feel dizzy and

then resume when you feel ready. Don’t forget to relax your shoulders!

Mind/Brain Workout: Put it together

Try putting together a puzzle. Jigsaw puzzles or any kind of puzzle gives your brain a full work-

out. Doing puzzles reinforces connections between brain cells, improves mental speed, visual-

spatial reasoning and memory. It can be very meditative and stress relieving as well.

Try this fun animal word scramble:

1. earbve 2. uagrco 3. Lwaurs 4. Utrlte 5. ogd 6. Occriolde

Answers: beaver, cougar, walrus, turtle, dog, crocodile

January 18, 2021

Welcome to Week 2 of the “Have a Healthy Heart” Wellness Challenge.

Your activity challenges this week:

Physical Activity/Exercise Challenge: Legs of steel

Try to do these 3 exercises every day this week to strengthen your legs.

- 5 to 10 Sit-To-Stand exercises: Sit at the edge of your chair, and try to stand up with no

or as little assistance from your arms as possible. Slowly come back to sitting position.

Repeat.

- 5 to 10 Heel raises: Standing tall, holding on to a chair or wall for balance if needed, lift

your heels off the floor and stay on your tip toes for 1-2 seconds and slowly lower your

heels. Repeat.

- 5 to 10 Step-Ups/Step-Downs (each leg): Find a step or bottom of a staircase. Step up

and down with your right leg first then switch to step up and with your left leg. Do 10

total for both legs. Do it slowly.

Healthy Eating Challenge: Channel your inner chef

Not feeling motivated to cook? Always cooking the same recipes? Think that eating healthy is

boring? We challenge you to try a new recipe this week. Exploring new ways to cook, trying

new ingredients, or just using your favorite ingredients in different ways can inspire you to eat

better. Check out Michele’s heart healthy recipes and links:

https://www.micheleblanchet.ca/heart-healthy-recipes

https://www.micheleblanchet.ca/post/nutrition-internet-resources-and-recipes

Emotional and Mental Wellness Challenge: Be in tune with your inner universe

Meditation can positively impact both mental and physical health. It can help manage

stress, improve sleep, increase focus, reduce anxiety and even help manage pain. 1 minute is a

good place to start –try this 1 minute meditation every day this week:

https://www.youtube.com/watch?v=c1Ndym-IsQg

For longer meditation sessions, check out our meditation sessions with Gwen here:

https://www.youtube.com/playlist?list=PLEunU_Bd_1SYtR1UvmxSIu_R1nfDYHpJE

Mind/Brain Workout: “Creativity is intelligence having fun” – Albert Einstein

Engaging in creative pursuits has great benefits for our mental health. Writing helps with

learning and memory. Playing an instrument and music affects our brains in complex ways.

Drawing and painting lowers stress, helps you focus, process emotions and used commonly

used in therapy. So let your creative juices flow this week….you can try a different creative

activity each day this week or focus on one.

January 25, 2021

Welcome to Week 3 of the “Have a Healthy Heart” Wellness Challenge.

Your activity challenges this week:

Physical Activity/Exercise Challenge: If you can stay upright, you won’t fall.

Good posture and balance goes hand in hand. Risk of falls increase with poor posture and balance.

Try to do these 3 exercises every day this week to improve your posture and balance.

- 5 Chin Glides (Chin Tucks): Sit or stand up tall. Face a mirror. Gently, glide or tuck your chin back.

Feel the stretch in the back of your neck, base of your head. It is important to not tuck your chin

down. Imagine you have a cup of water balancing on top of your head as you tuck your chin back.

Hold 1-2 seconds and slowly return to neutral.

- 5 to 10 Shoulder Rolls: Roll your shoulders forward then roll them backward.

- Heel-Toe Stance: Holding on to a wall, chair or table, place your left heel directly in front of your

right big toe. Try to hold this narrowed stance for 5-10 seconds. Switch with the other foot in

front. Repeat 2-3 times. For an added challenge you can try not holding on to your support.

Healthy Eating Challenge: Meatless Meals

Incorporating more plant-based foods such as dried beans, lentils, chickpeas, tofu, soy products, nuts

and seeds has been shown to reduce cholesterol, blood pressure, blood sugar, and lower the risk of

chronic illnesses. You don’t have to be 100% vegetarian to reap the benefits. Check out Michele’s

vegetarian recipes and challenge yourself to add in one more meatless meal this week:

https://www.micheleblanchet.ca/legume-recipes

Emotional and Mental Wellness Challenge: Social Connection

Humans are social beings and social connections are integral to our well-being. Some ideas to

increase social connections, especially during COVID-19:

- Call a friend, family or a neighbour

- Learn how to use videoconferencing software, like Zoom or FaceTime to have a face-to-face

conversation yet stay physically distant

- Join a virtual group such as the BC Brain Wellness Program’s “Open Talk” Café –

https://www.bcbrainwellness.ca/talk-cafe or connect with BC Brain Wellness Outreach Program

https://www.bcbrainwellness.ca/wellness-outreach-project-1

Mind/Brain Workout: Learn something new

Learning new things leads to new connections between brain cells which keeps your thinking sharp.

Learn how to say hello in different languages, how to use technology, a new exercise or dance move.

You can even join a virtual class such as through SFU’s Older Adult Learning Program:

https://www.sfu.ca/continuing-studies/programs-and-courses/area-of-study/liberal-arts/courses-

and-events/online.html

February 01, 2021

Welcome to Week 4 of the “Have a Healthy Heart” Wellness Challenge.

Your activity challenges this week:

Physical Activity/Exercise Challenge: Be Quick on Your Feet (Agility)

Agility is the skill to change body positions with speed and accuracy. It is an essential skill to

prevent falls, to react quickly to avoid obstacles, and to regain balance. It is a skill that you lose

without training. Try these simple agility drills:

1) Sideways Stepping – You can do this with a wall behind you to help you balance, just try

not to lean into the wall. Take 2-3 steps to the right, then to the left. Repeat several

times. As you get better, try to step out wider.

2) Hip Hike Walk/Slow Marching – Walk forward, with each step you take, lift your knee as

high as you can like you are slow-marching. You can also do this on the spot, holding on

to a wall or chair for support. Key is to try to lift your knee up.

3) Heel/Toe Walk – Walk with your toes lifted so you strike the ground with your heels

only. Then walk with your heels lifted so you strike the ground with your toes only. You

can also do this on the spot, holding on to a wall or chair for support.

4) You can watch some examples here:

https://www.youtube.com/watch?v=kFY1U7CStUM

Healthy Eating Challenge: Try a new grain

Whole grains have many benefits - keeping your blood sugars steady as fiber slows the

breakdown of starch into glucose, helps to lower cholesterol, prevents constipation to keep you

regular, and provides your body with valuable nutrients and minerals. Use a new whole grain

this week https://www.micheleblanchet.ca/post/add-whole-grains-to-your-grocery-list

Emotional and Mental Wellness Challenge: Try Yoga or Stretch your Body

Yoga practice can help with stress and anxiety management. Try this Chair Yoga video:

https://www.youtube.com/watch?v=vNMjEbgV3mA&list=PLkETa5i0ewgX6_Dfb5XeraB2bfzornv

p5&index=8

Simply stretching can help calm your mind by calming and relaxing your muscles. Try this

Stretching video:

https://www.youtube.com/watch?v=8kXvCbg3TBQ&list=PLkETa5i0ewgX6_Dfb5XeraB2bfzornv

p5&index=13

Mind/Brain Workout: Memory Game

Pick 3 or 5 words to memorize for the day. Write them down. Repeat these words, in exact

same order through-out the day. Try to repeat them at the end of the day to see if you got

them all right. You can also try to do this with phone numbers. Make sure it is a number you

are not already familiar with!

February 08, 2021

Welcome to Week 5 of the “Have a Healthy Heart” Wellness Challenge.

Your activity challenges this week:

Physical Activity/Exercise Challenge: Let’s get Mobile

Mobility refers to the ability to move through a range of motion. It is different than flexibility,

which is ability to lengthen through a range of motion. They do both go hand-in-hand to

improve your ability to move throughout your day through various ranges and planes of

motion. Try these exercises to improve your mobility:

1. Hip mobility: Stand with hands on your waist. Circle your hips a few times one way and

change direction. Do some pelvic tilts where you tuck your tail bone in and out a few

times.

2. Thoracic (trunk) mobility: Sitting on the edge of your chair, feet on the floor, cross your

arms in front of your chest. As you breathe in, slowly bring your elbows up and away

from your chest. As you breathe out, slowly lower your arms.

3. Shoulder mobility: Standing, facing the wall. Use one or both hands, and slowly walk

your fingers up the wall and try to reach as high as you can without pain or discomfort.

Walk fingers down. Do the same going out to the side.

Healthy Eating Challenge: Let’s spice it up!

There are many ways to flavour your foods without adding salt. Herbs and spices, such as

turmeric, ginger, paprika, rosemary, oregano, the list goes on are both flavourful and packed

with potent antioxidants that provide health benefits as well.

Check out all the different types of spices and uses here:

https://www.cooksmarts.com/articles/ultimate-infographic-guide-spices/

Emotional and Mental Wellness Challenge: Try new ways to manage your stress

Stress affects our mental, emotional and physical well-being. Having effective stress

management coping skills helps to provide stress relief and regain control. Try some new ways

to manage your stress. Here are some ideas: write in a journal, take a power nap, laugh, sing,

hum a tune, call a friend, belly breathe, yoga, stretch, take a bath, exercise, garden, drink a cup

of your favourite warm drink, make a silly face, or something as simple as look out the window.

Mind/Brain Workout: Play a card game or board game

Card games, puzzles, and board games are excellent ways to stimulate your brain while having

fun. Even card game you can play solo, like Solitaire, is an excellent choice. Card games and

board games involve strategizing, decision making, and problem solving which are high level

complex though processes.

February 15, 2021

Welcome to Week 6 of the “Have a Healthy Heart” Wellness Challenge.

Your activity challenges this week: As it is the last week, pick your favourite activity from

previous weeks.

WEEK PHYSICAL ACTIVITY/EXERCISE

HEALTHY EATING

MENTAL/EMOTIONAL WELLNESS

MIND/BRAIN HEALTH

1 Keep moving – accumulate at least 30 minutes per day

Try a new fruit or veggie

Find your breath (Belly Breathing)

Puzzles (jigsaw, crossword)

2 Legs of Steel Try a new recipe

Be in tune with your inner universe (Meditation)

Creativity Challenge

3 If you can stay upright, you won’t fall (Posture and Balance)

Try a meatless meal

Social connections Learn something new

4 Be Quick on Your feet Try a new grain

Yoga or Stretch Memory games

5 Let’s be Mobile Try a new spice

New ways to manage stress

Board game/Card Games

We hope you had fun trying these Have a Healthy Heart challenges.

Thank you for joining us.

Don’t forget to submit your Challenge Tracker by March 1, 2020.

You can send them in by email to cardiacrehab@vch.ca or by mail to: VGH Centre for

Cardiovascular Health, 2775 Laurel St, 6th floor, Vancouver, BC, V5Z 1M9.

Visit our website at vghcardiacrehab.vch.ca to check out our newsletters and access our new

on-demand library on exercise, meditation and education videos.