Staying active throughout the day is one of the most powerful ways to support long-term physical and mental wellbeing, yet many of our workplace and caregiving realities make long periods of sitting unavoidable. In this wellness-focused session, Emily Ferguson, PhD Candidate in Queen's Nutrition and Metabolism Research Group, will translate leading research on muscle health into practical insights for everyday life.

Drawing from her doctoral work on mitochondrial responses to physical inactivity and the role of nutritional countermeasures such as omega-3s and essential amino acids, Emily will explore:

• What happens inside our muscles when our activity levels drop: How periods of sitting, reduced mobility, or injury-related “disuse” can influence muscle strength, energy production, and overall health.
• How nutrition can support muscle protection and healthy aging: Evidence-based guidance on protein, omega-3s, and other nutrients that help maintain strength and function, with accessible strategies for busy employees.
• How to incorporate movement throughout your workday: A user-friendly walkthrough of the Canadian 24-Hour Movement Guidelines and simple, achievable ways to build more movement into long teaching, administrative, or caregiving days.
• Local resources & practical behaviour-based tips: How to use community supports, small habit shifts, and Thrive 365 programming to make sustainable lifestyle changes that promote energy, resilience, and whole-person wellness.