Everything starts
with that first small step

Mental Health

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.

Keep Mentally Fit: Stay Healthy!

Healthy Plate

Why 60?

When it comes to your mental health, 60 is an important number. Your brain and central nervous system are made up of about 60% fat, in particular the omega-3s, which are found in oily fish such as salmon, mackerel, herring and sardines. These play a crucial role in healthy brain function, and research has shown that people with depression have lower levels of some omega-3s in certain parts of their brain.

Small steps like eating more fish, along with more vegetables and fruit, and getting regular exercise are key to keeping mentally fit and reducing stress. While stress is a normal fact of life, chronic stress can affect our physical health.

Stress makes your heart pump faster, which can lead to high blood pressure. Your liver releases extra glucose into your blood stream and too much glucose for too long puts you at risk for developing type 2 diabetes. Stress also increases the acid in your stomach, causing indigestion.

Download printable version of your Small Steps Tracker.

Small Steps to Better Health

Taking small steps such as having healthy living habits and a positive outlook, using coping techniques when you’re feeling stressed, getting regular exercise, and enjoying your family and friends will help you keep mentally healthy. Here are just some small steps to set you on the road to better health!

At home, you can take small steps to help you keep mentally fit:

  • Do something active to boost your self-esteem and help you concentrate, sleep, and look and feel better.
  • Phone up your friends, invite them over, go to a movie together or just hang out.
  • Build in ‘me’ time every day — to unwind, de-stress, pamper yourself.
  • Take up a hobby or activity you once enjoyed.
  • Try mindfulness exercises or meditating. Research shows that meditation may help you feel calm and enhance the effects of therapy.
  • Volunteer or help a neighbour or friend.
  • Start a journal or diary.
  • Break up the monotony of your daily routine. Even going a different way home from work can be a welcome change.

In the workplace, you can encourage your colleagues to better mental health by taking these small steps:

  • Take at least a 15-minute break at lunch time to get some fresh air.
  • Start an adult colouring group and meet at break time.
  • Get a bunch of co-workers together for a touch football game or social activity every week.
  • Organize a noon yoga or meditation session.

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

  • Keep the lines of communication open and make sure your employees know they can talk to a manager.
  • Integrate mental wellness programs into your employee health package.
  • Hold mental health workshops and information sessions on a quarterly basis.

Take small steps to keep mentally fit at home and in the workplace. Your body and mind 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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