Whether you’re celebrating Canada Day on July 1 or U.S. Independence Day on July 4, this time of year is all about community and making the most of summer. And while the focus is often on fireworks and food, it’s also a great chance to celebrate something just as important: your health.
Here are three simple, feel-good ways to honor your body and your wellness journey this holiday week:
Celebrate Your Health Freedom
National holidays are all about independence—but what about personal independence? Every healthy choice you make moves you closer to the freedom to:
- Take long walks without feeling winded
- Bend, stretch and move without pain
- Keep up with grandkids, pets or friends
- Feel stronger and more energized day-to-day
- Meet any other personal health goals you’ve made!
This week, take a minute to notice and appreciate something your body can do—big or small—that you couldn’t or didn’t do a year ago. Progress deserves to be applauded!
Step Into the Celebration: A Holiday Movement Challenge
Why not mark the holiday with a fun step goal? Here’s an idea:
- For our Canadian members: Aim for 1,867 steps (a nod to the year of Canada’s confederation) a day this week.
- For our U.S. members: Go for 1,776 steps (a tip of the hat to America’s independence year) a day this week.
Already a regular walker? Double, triple or even quadruple it! Or simply use the numbers as inspiration for how many minutes to move, pounds to lift, miles to walk or run (think 1.8 or 1.7—not almost 2,000 miles!) or even for stretch breaks: set a timer to go off every half hour, then take 1 minute and 7 or 8 seconds to loosen up and get moving.
Invite family or friends to join you—or take a solo victory lap to celebrate your health goals.
Build a Colorful, Festive Plate
This time of year is full of red and white—blue too for the U.S.—and your plate can be just as vibrant! Focus on adding naturally colorful, nutrient-packed foods like:
- Strawberries
- Blueberries
- Blackberries (okay, technically more purple—but there are only so many natural blue foods!)
- Watermelon
- Apples
- Dried coconut
- Cherry tomatoes
- Red bell peppers
- Radishes
- Cauliflower
- Jicama
- Yogurt-based sides for that "white" touch
- Blue corn tortilla chips
The goal? Make your plate pop with color and flavor—not just for eye appeal, but for extra vitamins, fiber and antioxidants too. Feel free to add more colors from across the rainbow!
However You Celebrate…
This holiday, enjoy your favorite traditions—but also take a moment to celebrate you. Every step, every colorful bite and every small improvement is part of your journey toward better health.
Happy Canada Day and Independence Day from all of us at TOPS!
Lexi Wojcik-Kretchmer is the TOPS Communications Specialist and Writer/Editor for TOPS News. When she’s not working at TOPS, you can probably find her at the gym, listening to audiobooks on the treadmill, finding good-tasting ways to get her protein in or curled up in the evening with a good book and her cats, Chimi and Little Man, by her side.
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