Everything starts
with that first small step


Most of us — 87% in fact — are likely to be affected by a chronic disease or major illness in our lifetime. But we can all take small steps that will achieve huge results while reducing our risk. Follow HealthPartners’

Small Steps to a Healthier You program to better health.

Get Active: Stay Healthy!

Excercise equipment

Why 30 x 5?

Studies have shown that engaging in physical activity for 30 minutes a day for 5 days or a total of 150 minutes a week has a positive effect on your health. For example, it can help decrease the risk of over 25 chronic conditions, such as diabetes, obesity, colon and breast cancer, stroke, high blood pressure, osteoporosis and heart disease.

Physical activity is also beneficial for mental health, improving confidence, well-being and intellectual functioning, as well as reducing depression and anxiety.

Download printable version of your Small Steps Tracker.

Small Steps to Better Health

We all talk about getting more active, and it’s always more inviting to hit the couch than to hit the gym or go for a walk after work. But physical activity is so important to good health, at any age! There are small steps you can take to make physical activity a part of your daily routine. Here are just some small steps to set you on the road to better health!

At home, there are many small steps you and your family can take to get active:

  • Do something active outdoors in nature — even if it’s gardening, doing stretches on the patio or lawn, or fast walking around your yard.
  • Skip rope or play badminton with your kids, or put on some tunes and dance away.
  • Take the dog for a walk.
  • Have your friends over for group exercise for the social fun, laughs and motivation.
  • Set yourself a fitness event as a goal. Having purpose to your training can make a huge difference.
  • Try something new like indoor rock climbing, stand-up paddle boarding, yoga, hula hooping or kayaking. Schedule it into your agenda.
  • Replace family ‘couch time’ with outside activity time.
  • Go for a brisk walk first thing in the morning or when you get home after work
  • Get a pedometer and keep track of how many steps you take in a day, and increase that number every two or three days

In the workplace, you can encourage your employees to better health by practising these small steps:

  • Challenge work colleagues to take the stairs instead of using the elevator.
  • Start an impromptu yoga class on the lawn or in the boardroom.
  • Encourage staff to take a pedometer along to count the number of steps they take in a given work day and see if they can beat this number every day afterwards.
  • Provide incentives for staff to change their commuting habits encourage them to walk, bike or run instead of taking the car to work.

Everyone has a role to play in creating a healthy workplace. Overall, small steps can include:

  • Ensure that every meeting, large or small, starts off with a two-minute stretch period.
  • Turn some meetings into walking meetings.
  • Hold get active workshops and information sessions on a quarterly basis.

Take small steps to getting more active at home and in the
workplace. Your body will thank you for it!

Connect with healthpartners

At HealthPartners, we believe we can all take small steps to better health. HealthPartners works with 16 of Canada’s most trusted health charities in workplaces across the country to keep Canadians healthy and improve health outcomes. This is so important in light of the fact that 87% of the population — you, a loved one, a work colleague, a friend, a neighbour — will have a chronic disease or major illness at some point in their lives.

At HealthPartners, it’s all about building healthier Canadians, healthier employees and healthier workplaces. At HealthPartners, it’s all about taking small steps...

Here’s how you can help:


ACT: Take that first small step to better health.

Share: Show others that health is important to you. Take a photo of the small steps you have taken to better health and share it using our hashtag — #hphealthyselfie

Connect: Sign up for updates from HealthPartners on how you can become a healthier ‘you.’ Just fill in your contact information when you are prompted to do so when you visit our website and we’ll be in touch!

GIVE: Please consider a donation to HealthPartners. Every donation contributes to reducing the rate of chronic disease in Canada and improving the health of Canadians. Donations can be made directly on our secure HealthPartners site by following this link: (link needs to be added here) or, if you have a HealthPartners giving campaign at your workplace, please consider a donation during your campaign.

HealthPartners would like to stay in touch, and offer you other 'small steps to better health'.

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