Wellness Week 2022
From September 10-16th, we are focusing on and participating in the WHOs and PAHOs campaign to promote health and wellness. The slogan for 2022 is "Our Neighborhood, Our Health."
For nearly 4+ years, we at Smart Break have been preaching the importance of wellness in the workplace, but we also see the importance of health and wellness in the community. But how does that look? The old saying is that if you want to change the world, start by making your bed.
In this case. Start with your health. We will focus mainly on the Our Health part of this campaign. So let us look at 3 main points. Nutrition, Exercise, and Sleep. From here, we want to offer some healthy tips on how you can achieve something with small steps.
We believe significant changes can occur from minor changes, and we encourage free thinking about these small changes.
Nutrition
Breakfast, the first meal of the day, sets the vibe and energy levels throughout the day and can significantly contribute to the night's fight against the inviting urge to open the fridge.
A healthy breakfast must meet your own energy needs. Try having a good balance of carbohydrates, fat, and protein. And don’t forget your fruits and veggies! This can help keep the hunger out for 3-5 hours, and wont cause a crash or spikes in the blood sugar.
Some examples that are our favorite are:
- Oatmeal with berries and nuts or squash oil according to preference
- Protein-rich smoothie: Avocado, banana slices, blueberries, other fresh berries of your choosing, milk or non-flavored whey protein powder, water, and salt. (Frozen banana and berries will add a refreshing lift for those early mornings)
Exercise
Schedule your time – by adding a schedule, you can open yourself up to new possibilities to try new activities.
We challenge you to try some new exercise activities this week and beyond. A challenge is meant to be something achievable, but effort should be put in.
For example, it may be the kind of thing you have dreamed about doing or something you feel could be a hard challenge that will turn into a regular hobby. The feeling of accomplishment will help drive you to that next goal.
At Smart Break, we strongly recommend that you try these:
- Hill running or walking
- Frisbee golf
- Mountain biking
- Skiing (if you are in the right environment)
- Swimming in natural water
One of the key components in this is being outside. Fresh air can do wonders for your physical and mental health.
Sleep
Rest and recovery have a greater significance for our health than we can imagine.
Challenge yourself to start a sleep routine. Yes, netflix might have to wait but you’ll thank yourself later!
Start with one and progress until your routine is set:
- Exercise. Research has show that it can decrease insomnia
- Avoid using devices from one to two hours before bedtime.
- Eat a mild, starchy evening meal 1-2 hours before bedtime.
- Find a relaxing and soothing activity before bed; for example, listening to quiet music or reading a book.
- Stick to the same sleep schedule; you should be asleep no later than 11. And always aim to sleep at least seven hours.
Good sleep will change your life and is the best “drug” you can take to improve your overall health.
Ready to try our three healthy habits?
We hope we provided some insight at some simple yet effective ways to improve your health and wellness. We understand it is a journey and that some days will be better than others and that is OK. The key is to do things that make you happy/feel good and generally the rest will take care of itself. Changing habits takes time. By creating a routine and focusing on these big 3 areas, you can get a jumpt start on your healthy habits.
