Physical health

Physical health is important for overall well-being and is linked to positive mental health. Support your physical health by getting restful sleep, nourishing your body with nutritious food, and being active.

  • Complete the Wellness Quiz to assess your physical wellness and be linked with useful resources both on- and off-campus
  • Explore the range of health events led by the SFU Health Peers

Sleep

Sleep is a critical part of our daily routine as it allows our body to repair itself, to process information, and to better cope with daily stressors.

  • Aim for 7-9 hours of sleep each night and avoid all-nighters
  • Try to go to sleep and wake up at the same time every day, even on weekends
  • Practice a relaxing pre-bedtime routine to allow your body and mind to wind down from stimulating activities. This will allow you to separate your rest and sleep time from activities that may cause you anxiety and excitement
  • Turn on the blue night filter on your phone after 7 PM through the settings feature or by downloading an app. Avoid using electronics at least 30 minutes before going to bed
  • Avoid consuming caffeine, alcohol, cannabis, or tobacco in the evenings. Try herbal tea a couple of hours before bed instead
  • Create a sleep-friendly environment that is dark, cool, quiet and comfortable
  • Calm has free access to a wide range of soothing meditations, mindfulness practices, sleep stories and more
  • Find the answers to common questions related to sleep
  • Monitor your sleep using a wearable device or phone

Good nutrition

We need nutritious food to function at our best both physically and mentally.

  • Consider following Canada’s Food Guide to Healthy Eating
  • Hydrate by quenching your thirst with tap water
  • Eat a variety of healthy foods each day
  • Keep healthy snacks handy when out and about, such as fruits, vegetable bites, nut and seed mix, and crackers
  • Food is a celebration and brings people together. Plan to eat with others, virtually or in person
  • Practice mindful eating by eating slowly and taking a break from work or study to appreciate and savour the moment
  • Make a meal plan at the start of each week
  • Prepare colourful meals to get a variety of nutrients
  • Attend a free Community Cooking workshop, led by the SFU Health Peers

Physical Activity

Regular physical activity has been shown to have a strong, positive influence on mental well-being.

  • Move your body in ways that feel good to you. Be sure to incorporate short breaks and alternate your sitting/standing posture. See these 7 stretches you can do while studying
  • Integrate exercise snacking throughout your day. Research shows that even short bouts of activity like a 10-minute walk or taking the stairs, has positive benefits
  • Partake in moderate to vigorous intensity activities multiple times a week, for 150 minutes a week. This can include yoga, jogging, riding a bike, dancing, martial arts, or playing a sport. Explore a variety of activities and services offered by SFU Recreation, including aquatics, fitness classes, FitMix, sports, climbing and more
  • Find motivation with interactive online classes and guides. Some include Fitness Blender and Yoga with Adriene
  • Take a short walk break from work or study every hour or two to keep you energized, focused, and feeling your best
  • Plan to do something active that you enjoy at least once this week. This could be a sport, bike ride, or a brisk walk with a friend
  • Monitor your activity using a relevant app or trackable device
Faculty and staff

Are you looking for ways to help grow social connections in your classroom or workplace? Everyone at SFU can work to make our campus a healthy community. Learn how you can support well-being as a teacher or administrator.