A is for Activity, R is for Rest:
5 Tips and Takeaways + Bonus Content
How to Use Daily Activity and Rest to Have More Energy, Reduce Stress, and Get More Done.
Sleep and exercise have a huge impact on your health.
If fitting activity into your day is a challenge, try one of the first three small, doable things below to get you moving. If you struggle with sleep, pick one of the last two tips to practice this week. Then explore subscriber-exclusive downloadable content and resources to support your sprouted life with regular exercise and rest.
5 Tips and Takeaways for Activity and Rest:
Practical Ways to Fit Activity and Rest into Your Full Life
to Energize, Destress, and Be More Productive
Try one of tips 1 – 3 to help you find room for regular activity this week. Or pick one of tips 4 – 5 to help you get enough restful sleep.
Do what you can—every step counts!
You don’t have to train for a marathon—or even a 5k—to be active for health. Don’t set the bar so high it keeps you from starting or doing anything at all. Instead, focus on what you can do with the time you have.
How?
No time for the gym? Go for a walk instead. Only have 10 minutes? That’s 10 minutes better spent than sitting on the sofa. Do what you can, because every step you take in that direction is going to pay off.
It’s easier to keep going than start over.
It doesn’t take much to keep it going. It’s just doing it, just getting out there. Not a runner? The gym isn’t your jam? Don’t force yourself to be active at something you hate—find something fun you’ll enjoy doing regularly!
How?
External structures help maintain momentum. No dog? Other reminders can get you moving every day, too! Find a lunchtime walk buddy. Or take a lap or two when you drop your kid off at soccer practice.
Small progress is still progress.
Being active is not a competition. You don’t have to try out for a team, cross a finish line, or track your personal best unless you want to! When life asks, “Do you want to play, or do you want to win?,” don’t sit on the bench. Because just showing up to play IS winning. And every little win is worth working for.
How?
Your health, your game to name. Set your goals and pace on your terms. (Progress follows play!)
Sleep is not a waste of time!
We think we can get away without sleep. And the temptation to cut it is understandable—especially for parents desperate for alone time after getting the kids to bed. Staying up late to finish the dishes or manage your inbox might feel like a smart way to get ahead, but sacrificing rest comes at a cost beyond how well you can function the next day.
How?
Don’t wait until you’re too exhausted to go to bed—give tomorrow-you the gift of a good night’s sleep!
Quality rest counts. Activity helps.
Healthy sleep is more than spending the recommended 7 to 9 hours in bed.1 Quality sleep includes how easily you get to sleep, how many times you wake up (and how easily you fall back to sleep), and how rested you feel in the morning.2 If you’re among the 23% of Canadians 18 to 64 who sleep less than 7 hours per night,3 we have good news: the more steps you take, the longer and better you’ll sleep!4
How?
Add more active minutes. (Walking counts. (High-intensity exercise not required)).4
Bonus Content:
Exclusive Activity and Rest Resources for Sprouted Life Challenge Subscribers
Save-for-Later:
Activity and Rest Tips and Takeaways Sheet
Print or save a one-page version of the 5 Activity and Rest Tips and Takeaways to remind you of the small, doable things you can try to get active, stay active and make room for quality rest, long after you close this browser tab.
Top 10 List
The Benefits of Getting Regular Activity and Exercise
The health benefits of regular physical activity are indisputable. Decades of clinical and peer-reviewed research and scientific study show that even a small amount of activity each day can help improve health.
Top 10 List
The Benefits of Getting Enough Restful Sleep
Sleep makes every area of your health better! No matter what your age, gender, or background, research shows that the amount and quality of sleep you get impacts your physical and mental health—and more!
Move Together, Win Together:
Join the Sprouted Life Challenge StepUp Community
Whatever your activity journey, moving is winning!
Big or beginner, moving more or motivated to keep moving, StepUp goals are yours to set. Compete with yourself (or against 2k Chill Bot or 10k Active Bot).
No matter how many steps you take, just join and track to earn 1 of 2 chances in January, February, and March 2025* to win a month of FREE Silver Hills Bakery bread by random draw!
(see rules & restrictions)
Download the free app and start tracking with just your smartphone in your pocket (or sync your wearable tracker).
P.S., Please include your social handle** in your StepUp username—we can’t announce winners or contact you through the app if we draw your name otherwise!
(To join, you must download the free StepUp app to your smartphone. Once installed, create a free account in the app, then click this link again from your mobile device to join the Sprouted Life Challenge StepUp Community.
(StepUp is an app-based community and is not available on desktop))
**Or include the part before the @ in the email address you used to sign up for The Sprouted Life Challenge if you’re not on a social platform that allows direct messaging outside your contact list.
Keep Learning:
Support Your Small Choices Journey with More Activity and Rest-Related Resources
Nutrition for Sleep:
How Food Can Help You Rest Better
An Evidence-Based Guide to the Connection Between Nutrition and Quality Sleep
Crafted in collaboration with Desiree Nielsen, RD, this quick read explores some of the emerging research on the connection between food and sleep. Learn how predominantly plant-based, whole food, diets—and the combined macro- and micronutrients found in the healthy foods they celebrate—can help support quality sleep.
Watch your inbox for T is for Togetherness—and more SMART Sprouted Life Challenge tips, takeaways, and bonus resources like these!
*Sprouted Life Challenge StepUp Community Monthly Giveaway Rules
Giveaway open to current subscribers who join the Sprouted Life Challenge StepUp Community and track steps using the app between January 6, 2024 (Giveaway open) and March 31, 2025 (Giveaway close). Must be a resident of Canada (excluding residents of the province of Quebéc) or the United States who have reached the age of majority in their province, state, or territory at the time of entry. Limit of one entry per subscribed email address. Chances of winning depend on total number of subscribers who have joined the Sprouted Life Challenge StepUp Community and are tracking steps using the app at time of each random draw. Number of steps tracked does not increase the chances of winning. Two (2) winners will be selected by random draw per month in January, February, and March 2025 (inclusive) for a total of six (6) Month of Free Bread prizes. Potential winners will be selected by random draw on the last weekday of each draw month, January 31, February 28, and March 31, 2025, and contacted via their subscription email address or by direct message through their social handle, depending which is included in their StepUp Community profile username. (StepUp Community users cannot be contacted directly through the StepUp app). Potential winners will have 48 hours to respond. If no response is received within 48 hours, such potential winner will be disqualified, and he/she/they forfeit any eligibility for a prize. Subscribers are only eligible to receive a prize once during the three (3) month Giveaway period. Prize delivered as five (5) one (1) free loaf coupons redeemable at participating retailers. Prizes are not assignable, transferable, or redeemable for cash. Void where prohibited by law. Employees, directors, officers, representatives, mandataries or contractors of the Sponsor and immediate family members of, and any persons domiciled with any such persons, are not eligible to enter the Giveaway.