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What This Means For You

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At Stage 0, you’re currently healthy—no signs of heart, kidney, or metabolic concerns. This is a fantastic achievement! To keep it that way, we focus on prevention through simple lifestyle habits and proactive health check-ins.

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Healthy Nutrition

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Good nutrition builds the foundation for long‑term health. Canada’s Dietary Guidelines recommend:

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• Filling half your plate with vegetables and fruits

• Choosing whole grains for about a quarter of your plate

• Including protein (plant- or animal-based) in the remaining quarter

• Drinking plenty of water

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Regular Physical Activity

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Staying active supports your heart, muscles, bones—and boosts energy. The Canadian 24‑Hour Movement Guidelines for adults (age 18–64) recommend:

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• Being physically active for at least 2.5 hours each week

• Moderate to vigorous aerobic exercises and breaking them into manageable sessions of 10 minutes or longer

• To build strength, perform muscle- and bone-building activities at least twice per week.

• Adding light activity and minimizing sitting time

• 7–9 hours sleep nightly and consistent routines

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Preventative Health

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These actions help you and your care team protect your health and stay on top of changes before they progress. You’ll review these with your provider at your CKM Visit and see your results reflected in your personalized CKM Report Card.

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