New evidence-based guideline outlines the right amount of physical activity women should get throughout pregnancy to promote maternal, fetal, and neonatal health.
Tools
ParticipACTION – Goal Setting Worksheet
Get Started with ParticipACTION! If you want to be more active, writing down your goals is a good place to start.
Beginner Walking Program
Start Right Now, Right Where You Are.
This 8-week walking program is perfect for beginners who are new to physical activity.
https://recreationnl.com/wp-content/uploads/2021/09/PA-How-to-Guide-Beginner-Walking.pdf
Indoor Family Workout
This is a kid friendly, total body workout that can be done in 10-15 minutes and without exercise equipment.
https://www.gov.nl.ca/tcar/files/Indoor-FamilyFun-Workout.pdf
7 Day Streak Challenge
Sleep Journal
A good night’s sleep is key to having energy to move each day, and in turn, improve many parts of your life.
https://www.gov.nl.ca/tcar/files/Sleep-Journal.pdf
Health Boosting Kickstarter
This is a total body, moderate intensity workout that can be done in 10-15. All you need are 2-3lb. hand weights (or something from around the house, like soup cans or filled water bottles).
https://www.gov.nl.ca/tcar/files/HealthBoosting-Kickstarter-Resource.pdf
Older Adult Physical Activity Toolkit
This is a total body, moderate intensity workout that can be done in 10-15. All you need are 2-3lb. hand weights (or something from around the house, like soup cans or filled water bottles).
https://www.gov.nl.ca/tcar/files/Older-Adult-Physical-Activity-Toolkit.pdf
Better Sleep: Relax and Sleep
Understand and improve your sleep with sleep tracking, sleep sounds and guided content.
iOS (Apple) – https://apps.apple.com/ca/app/relax-melodies-sleep-sounds-white-noise-fan/id314498713
Google Play (Android) – https://play.google.com/store/apps/details?id=ipnossoft.rma.free
Breathe2Relax
Learn about the effects of stress on the body, and practice breathing exercises.
iOS (Apple) – https://apps.apple.com/ca/app/breathe2relax/id425720246
Google Play (Android) – https://play.google.com/store/apps/details?id=mil.dha.breathe2relax&hl=en_CA&gl=US
Monitor Your Gambling & Urges
Monitor and track gambling urges, while your try to cut down or quit gambling.
iOS (Apple) – Monitor Your Gambling & Urges on the App Store (apple.com)
Google Play (Android) – Not Available
Antistress
Collection of games for when you need relaxation, diversion or a moment of distraction.
iOS (Apple) – Antistress – Relaxing games on the App Store (apple.com)
Google Play (Android) – https://play.google.com/store/apps/details?id=com.JindoBlu.Antistress&hl=en_CA&gl=US
Headspace
Guided meditation and mindfulness.
iOS (Apple) – https://apps.apple.com/ca/app/headspace-mindful-meditation/id493145008
Google Play (Android) – https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en_CA&gl=US
Fitbit
Learn to get active, eat better, manage weight and sleep better.
iOS (Apple) – Fitbit: Health & Fitness on the App Store (apple.com)
Google Play (Android) – https://play.google.com/store/apps/details?id=com.fitbit.FitbitMobile&hl=en_CA&gl=US
What’s Up
Use Cognitive Behavioural Therapy and Acceptance Commitment Therapy methods to help you cope with depression, anxiety, anger, stress and more.
iOS (Apple) – https://apps.apple.com/us/app/whats-up-a-mental-health-app/id968251160
Google Play (Android) – https://play.google.com/store/apps/details?id=com.jacksontempra.apps.whatsup
Wellness Recovery Action Plan (WRAP)
Learn about simple, safe, and effective tools that help you maintain wellness, allow you to develop a daily plan to stay on track with your life goals, identifying what throws you off track, and helps develop a plan to keep moving forward.
iOS (Apple) – https://apps.apple.com/us/app/wellness-recovery-action-plan/id1450222981?ls=1
Android – https://play.google.com/store/apps/details?id=com.ahpnet.wrap
Virtual Hope Box
Learn skills for coping, relaxation, distraction, and positive thinking through positive activity planning, distraction tools, and interactive relaxation exercises including guided imagery, controlled breathing and muscle relaxation.
iOS (Apple) – https://apps.apple.com/ca/app/virtual-hope-box/id825099621
Google Play (Android) – https://play.google.com/store/apps/details?id=com.t2.vhb
Unstuck
Try this simple tool to help you break through difficult interpersonal, management, substantive, and organizational challenges.
iOS (Apple) – https://apps.apple.com/us/app/unstuck-coaching-for-growth/id1494636077
Google Play (Android) – Not Available
Unique Daily Affirmations
Use this creative affirmation tool to provide uplifting statements and quotes for daily motivation.
iOS (Apple) – https://apps.apple.com/us/app/unique-daily-affirmations/id418693319
Google Play (Android) – https://play.google.com/store/apps/details?id=com.gopherapps.affirmations&hl=en_CA&gl=US
Thinkladder
Become more self-aware and compliment your wellness routine with personalized insights written by mental health professionals.
iOS (Apple) – https://apps.apple.com/nz/app/think-ladder/id1284511883
Google Play (Android) – https://play.google.com/store/apps/details?id=com.thinkladder.android.thinkladder&hl=en