Health Promotion
CFB Winnipeg’s Health Promotion is here to help members of our community be their best version of themselves. Whether it is by taking one of our courses or briefings or joining us in one of our out of classroom activities we hope to make the healthy choice the easy choice.
Our courses and workshops are free to all members of the Defense Team and their adult family members. They are preventative in nature and provide you with the tools you need to lead healthy lives. These courses fall under 4 core areas: Social Wellness, Nutritional Wellness, Addictions Free Living and Active Living/Injury Prevention. The full catalogue of our courses is offered at least once every quarter.
When not in the classroom, Health Promotion is working with the military community and our CFMWS partners to offer programming/activities that support health & wellness. This includes visiting units, completing health & wellness audits, championing inclusive environments, infrastructure projects to promote active living, and working with messes to provide low-risk drink options.
Drop-in to see us B.139 (Canex Building), room 219
Hours of operation: 0730 – 1600
Call: 204-833-2500 ext. 4150/4995/4160
Wellness Challenge 2024-25
Oct 1, 2024 - May 31, 2025
The Wellness Challenge is an eight-month challenge from October to May inclusive.
During the challenge members will track:
- active minutes,
- number of instructor-led PT classes,
- PSP events/activities and volunteer time.
Participants earn points by tracking activities.
- 1 point for attending an instructor-led fitness class,
- 1 point for PSP event or activity,
- 1 point for every 15 minutes of physical activity and
- 1 point for volunteering.
In addition, there will be monthly bonus challenges featuring other healthy living markers for extra points.
Mental and physical fitness are integral to the operational goals of the Canadian Armed Forces (CAF) and the members of CFB Winnipeg.
To encourage members to continue their journey to optimal health and wellness, The Wing Commander is offering a health & wellness challenge supported by the Personal Support Programs (PSP).
The purpose of this challenge is to engage CAF members at all levels and in all units to embrace a healthy lifestyle and thus improve the overall health of CFB Winnipeg.
Participants at CFB Winnipeg will be forming teams by units to compete in the challenge.
Larger units may wish to sub-divide further into smaller section teams.
Track your progress on the Sharepoint Tracker.
Challenge of the month!
December – Consume a minimum of 1.5 L of water/day
December is a time of year with extra celebrations and that can lead to increased alcohol use and other higher-calorie beverages being consumed more often.
Water is the most essential nutrient in the human body. It is needed for digestion, for our circulatory system, for temperature control and for our brain to work well. Being hydrated also helps to maximize our physical performance and maintain good energy levels.
It is recommended that women 19 years and older consume 9 cups of fluids per day and that men 19 years and older consume 12.5 cups of fluid per day. Making water your drink of choice is a healthy choice.
For more information on making water your drink of choice, visit: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-water-your-drink-of-choice/ and Facts on Fluids - How to Stay Hydrated - Unlock Food
Remember that you will need even more fluids to stay hydrated when you are physically active.
Tips to drink more water:
· Drink it hot or cold
· Drink water with your meals
· Ask for water with your food when eating out
· Carry a reusable water bottle when you are out
· Try a fruit and herb infused water or carbonated water
· Drink water during and after physical activity or playing sports
· Keep a pitcher of water in the fridge or on the table for easy access
· Alternate a glass of water between high calorie beverages/alcohol
5 ways to add flavour to your water
You can add fruits and herbs to your hot or cold water for flavour. Here are some ideas to try:
· blackberries + mint
· raspberries + cucumber
· strawberries + fresh basil
· chopped apples + a cinnamon stick
· pear slices + a drop of vanilla extract
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Bonus Challenges – Every month a new bonus challenge is available. You can earn 1 bonus point for each time you complete the bonus challenge. For example, if the bonus challenge is to get a minimum of 7 hours of sleep each night you get 1 bonus point for sleeping 7 or more hours every night you do so.
Here are the bonus activities for the challenge.
Incentives: Incentives are available for units/members who display a commitment to active living. As well, there will be participation draws throughout the challenge. You have 8 months to reach an incentive level. At the conclusion of the challenge, we will award challenge certificates to individuals that place within one of the three incentive levels:
Wellness Warrior > 1000 points
Wellness Master > 2000 points
Wellness Champion > 3000 points
Definitions:
Instructor-Led Fitness Class – These are regularly scheduled fitness classes conducted by PSP staff members or fitness leaders at local gyms and include Unit PT, Noon Fitness and Community Fitness classes. You can earn 1 point for each fitness class you attend, up to a maximum of 2 classes per day.
PSP Event or Activity – These are events or activities organized by PSP. This includes Health Promotion courses, briefings, and activities (i.e., Bike to Workday), Community Recreation activities such as movies, drop-in programs or using signed-out equipment, tri-mess activities (Trivia or Paint nights) and Fitness or Sports special events. To claim points for PSP Event or Activity, you must be actively involved. This does not include PSP-run fitness classes as they are captured in Instructor-Led classes. You can earn 1 point for each activity you attend, up to a maximum of 2 activities/events per day.
Volunteering – You may earn 1 point per day for each day you volunteer during the challenge. This can be in your community, with a sports team or on the base.
Active Minutes – Active minutes accumulate at 1 point for every 15 minutes that you are physically active up to a maximum of 12 points per day. This means that if you spend 45 minutes cleaning your house, you earn 3 points. If you cycle to work and your commute is 2 hours & 20 minutes, you earn 9 points. If you attend an one hour instructor-led fitness class you would get 4 points plus 1 point for attending the class.