Wellness@Work: Mini Health Challenge
Choose something on the list and challenge yourself to do it for two days in the next week. Any of these will support the four pillars of your overall health, which are nutrition, movement, mindfulness and mental health.
Making changes to improve your physical and mental health and wellness should be accessible, exciting and even fun. Definitely not overwhelming!
In fact, Robert Israel, M.D., with USA Health’s Integrative Health and Wellness Program suggests starting small by dedicating just two days a week toward your goal. When you notice the positive changes that come from two days a week of cooking healthy food at home, drinking more water, exercising, etc., you may decide to extend that to three days a week, then four and so on.
With that in mind, choose something on the following list and challenge yourself to do it for two days in the next week. Any of these will support the four pillars of your overall health, which are nutrition, movement, mindfulness and mental health.
- Drink more water: Not just a small glass or a bottle, but your daily recommendation of half your body weight in ounces or more!
- Eat a healthy lunch: Enjoy a salad with colorful vegetables, fruits and nuts, or a hearty soup with roasted vegetables and a protein.
- Get active: Spend 10 to 15 minutes during your break to move, take your dog for a longer walk or join a group fitness class in the area.
- Slow down and breathe: Carve out two minutes at least or up to five minutes and breathe deeply. Start the breath from deep in the belly and slow down the exhale.
- Unplug from social media: Whether you use apps to limit social media notifications or you consciously disconnect, take a break and boost your mood.
- Make a gratitude list and refer to it: Slow down and be thankful in the name of better mental health, stronger relationships, better sleep and more.
- Take a mental health break: Schedule a day just to rest your body and your mind, and do it guilt-free. Both need time to reset and recharge.
When you complete your challenge, keep going! Whether you stick to two days a week or add more, every little thing you do to boost your physical and mental wellness adds up, and so do the benefits you experience.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
