January 11, 2021 Welcome to Week 1 of the “Have a Healthy Heart” Wellness Challenge. Your activity challenges this week: Physical Activity/Exercise Challenge: Keep moving A) Goal is to accumulate at least 30 minutes of activity each day this week OR B) If you are already active for 30 minutes per day, add another 15-30 minutes more. Examples: walk, housework, exercise videos, take stairs, park your car further away, ride a bike Healthy Eating Challenge: Enjoy different fruits and veggies Try some new vegetables or fruits this week. Variety is the key to good nutrition and new foods keep your meals and snacks more interesting. Next time you go grocery shopping print this list New Fruits and Vegetables to Try (based on what you already love) and choose 1 or 2 to add to your grocery cart. See our Newsletter for ideas on how to use them. Emotional and Mental Wellness Challenge: Find your breath Back Breathing is the easiest and most effective relaxation tool and can be used to reduce stress, anywhere anytime. It’s easy and nobody will even notice! 1) Find a comfortable sitting or lying down position with your spine as straight as possible. 2) Imagine you have wings on your mid-upper back 3) With a slow steady breath, inhale into your wings to the count of 4, imagine you are spreading your wings with your breath, expanding the back 4) With that same pace, slow and steady, to the count of 4, exhale and allow your wings to come back in. (if a count to 4 is too much start with 2 and work your way to 4) 5) Repeat this breath 3- 10 times and then come back to a normal breath 6) Anytime you feel dizzy just come back to a normal breath until you don’t feel dizzy and then resume when you feel ready. Don’t forget to relax your shoulders! Mind/Brain Workout: Put it together Try putting together a puzzle. Jigsaw puzzles or any kind of puzzle gives your brain a full work- out. Doing puzzles reinforces connections between brain cells, improves mental speed, visual- spatial reasoning and memory. It can be very meditative and stress relieving as well. Try this fun animal word scramble: 1. earbve 2. uagrco 3. Lwaurs 4. Utrlte 5. ogd 6. Occriolde Answers: beaver, cougar, walrus, turtle, dog, crocodile
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January 11, 2021
Welcome to Week 1 of the “Have a Healthy Heart” Wellness Challenge.
Your activity challenges this week:
Physical Activity/Exercise Challenge: Keep moving
A) Goal is to accumulate at least 30 minutes of activity each day this week OR
B) If you are already active for 30 minutes per day, add another 15-30 minutes more.
Examples: walk, housework, exercise videos, take stairs, park your car further away, ride a bike
Healthy Eating Challenge: Enjoy different fruits and veggies
Try some new vegetables or fruits this week. Variety is the key to good nutrition and new foods
keep your meals and snacks more interesting. Next time you go grocery shopping print this list
New Fruits and Vegetables to Try (based on what you already love) and choose 1 or 2 to add to
your grocery cart. See our Newsletter for ideas on how to use them.
Emotional and Mental Wellness Challenge: Find your breath
Back Breathing is the easiest and most effective relaxation tool and can be used to reduce
stress, anywhere anytime. It’s easy and nobody will even notice!
1) Find a comfortable sitting or lying down position with your spine as straight as possible. 2) Imagine you have wings on your mid-upper back 3) With a slow steady breath, inhale into your wings to the count of 4, imagine you are
spreading your wings with your breath, expanding the back 4) With that same pace, slow and steady, to the count of 4, exhale and allow your wings to
come back in. (if a count to 4 is too much start with 2 and work your way to 4) 5) Repeat this breath 3- 10 times and then come back to a normal breath 6) Anytime you feel dizzy just come back to a normal breath until you don’t feel dizzy and
then resume when you feel ready. Don’t forget to relax your shoulders!
Mind/Brain Workout: Put it together
Try putting together a puzzle. Jigsaw puzzles or any kind of puzzle gives your brain a full work-