30-Day Challenges

Looking for a challenge this summer?  Check out these 30 day challenges created by Alex Reichenberger, Fitness Coordinator!  These are posted on the Wellness website at: https://www.uwgb.edu/wellness-committee/challenges/30-day-challenges/

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If you are enrolled in the state health insurance program, here are some other wellness challenges available on the StayWell website:

  • Million Steps Challenge
  • 21 Day Meditation Challenge
  • Sleep Well Challenge

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SleepWell

 

 

 

 

 

 

 

 

 

 

If you haven’t already completed your 2019 Wellness Incentive Well-Being Activity, knock that out this summer!  Here is a list of the activity options: https://wellwisconsin.staywell.com/Programs/Activities/All-Webinars.aspx  (Deadline is October 11, 2019)

 

Treat Yourself Today!

Treat yourself to tea and bookcoffee or tea and a good book today. You read emails. You read text messages. You read the news. But have you read a good book lately? Reading for pleasure can be an escape from the stresses of everyday life, help keep your mind sharp, and even make you more likely to empathize with others.

So set aside a half-hour to curl up with a book. Grab a comforting cup of coffee or tea, too. Drinking black, green, or oolong tea can boost the body’s defense against disease, research says. Tea has also been linked to lower risk for heart disease, cancer, osteoporosis, and allergy symptoms. And coffee has been associated with a lower risk for type 2 diabetes. We’ll toast to that!

 

Article from the StayWell Company, LLC

Wellness Webinar: Practicing Self-Compassion

Many of us instinctively beat ourselves up for failing to meet our goals, but there is an alternative. Find out how self-compassion facilitates goal pursuit by helping us regulate our emotions and maintain our belief in our ability to change.

Join us to learn about:Heart shaped splash

  • What is self-compassion
  • How it helps us meet our goals
  • Misconceptions about self-compassion

Date: Wednesday, May 8, 2019

Time: 12:00 to 12:30 p.m.

Location: Cofrin Library, 7th floor, room 710C

No need to RSVP – just mark your calendar to join us, and bring your lunch!

You could also participate in this webinar at your workstation if you prefer – please visit wellwisconsin.staywell.com and go to Webinars to register.

All webinars are recorded and available to Well Wisconsin Program participants on the StayWell wellness portal after the event date.

To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

Enjoy a Cup of Chamomile Tea Before Heading to Bed

Can’t seem to fall asleep? There are a variety of things you can do to make sleep come more easily, such as keeping your bedroom cool and dark, forgoing caffeine in the evening, and avoiding strenuous exercise immediately before bed. Often, however, we don’t give ourselves enough time to transition from the busyness of the day to preparations for sleep. A relaxing wind-down routine can make that shift easier.

Today, why not create your own sleep-inducing routine by making a cup of chamomile tea an hour before bedtime? Chamomile has long been used as a sleep aid, and it may help you relax and prepare for sleep. Look for it at your grocery store in the herbal tea section. Simply brew, sip, and relax. Your “sit and sip” time may become a relaxing ritual you look forward to every night.

Article from the StayWell Company, LLC.

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Aim for 10,000 Steps!

You know that physical activity is good for you, and that walking is an easy, low-impact way to get moving. But how far do you need to walk before you start seeing benefits? And what exactly are the benefits of walking?

The National Institutes of Health recommend you take about 10,000 steps a day, which shakes out to roughly 5 miles. That may sound like a lot, but remember, you don’t have to do it all at once.

If 10,000 steps a day seems daunting, it’s OK to ease into it. First, use a step tracker for a few days without trying to change anything. This gives you a baseline for your fitness. If you currently take 5,000 or fewer steps a day, aim to increase by about 3,000 at most. Start working toward 10,000 steps today!

Article from the StayWell Company, LLCwalking

8 Ways to Motivate Yourself to Exercise

challengeYou know that exercise is important, but there are plenty of times you may not feel up to it. Here are eight ways to stay motivated to stick with your exercise program. Try at least one of these tips today. You’ll be glad you did!

  1. Choose activities you enjoy. Hate running? Don’t do it! Maybe you prefer walking around your neighborhood in the evening or taking an exercise class at the gym after work. If you enjoy the activity, you’re more likely to stick with it.
  2. Get others to join you. Whether it’s a family member, friend, or coworker, you can encourage each other to get out there and exercise even on days when you don’t feel like it.
  3. Do 10 minutes at a time. If fitting 30 minutes of exercise into your day feels too daunting, aim for two or three 10- to 15-minute bouts of activity.
  4. Plug it into your calendar. Schedule exercise sessions just like you would any other important event in your week.
  5. Focus on how you’ll feel afterward. Think about how much better you’ll feel, how much more energy you’ll have, and how glad you’ll be that you did it.
  6. Set goals. Do you want to lose weight? Run your first 5K? Get clear about your goal and create a plan for achieving it. Thinking about your goal can encourage you to exercise even when the couch is calling your name.
  7. Track your progress. Once you identify your goals, keep track of your achievements along the way. Seeing your progress can inspire you to keep going.
  8. Celebrate your success. Plan a reward for achieving milestones in your fitness journey. Choose non-food-related prizes, such as a new item of clothing, a pedicure, a night out with friends, or concert tickets.

Article from the StayWell Company, LLC

Get energized in the morning today!

Sure, an endless pot of delicious hot coffee can give you a morning jolt. But there are other ways to wake up raring to go. Try one for a more energized start to your day:

  • Say no to the snooze button. Those five extra minutes of sleep aren’t going to be restorative ones. Set your alarm for the time you actually need to get up.
  • Let the light in. Open your curtains or turn on the lights as soon as you awake. It’ll signal your body to stop producing melatonin, the hormone that induces sleep.
  • Put your sneakers on. Physical activity gets your blood flowing and ups your endorphins for a morning mood boost. Take the dog for a stroll, do an exercise DVD, or walk your kids to school.
  • Eat a healthy breakfast. You won’t be dragging after a fruit-and-Greek-yogurt smoothie, a vegetable omelet, or wheat toast topped with peanut butter and banana.

Article from the StayWell Company, LLC

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Start Prioritizing Your Tasks

ToDoListIt’s all too easy to feel overwhelmed by your day-to-day life. And if you’re like most people, one of your big stressors is work. In fact, according to a recent survey by the American Psychological Association, work is the second biggest stressor for most people (money being the first).

Even if you love your job, there are probably days when it’s challenging. One of the easiest ways to combat stress at work is to get organized. Take a few minutes at the beginning of each day to determine your priorities—the tasks you must accomplish before work is over for the day. List them in order of importance, and plan how you’ll get them done. Check each task off the list as you complete it, and you’ll feel less stress—not to mention a greater sense of accomplishment at the end of the day.

Article from the StayWell Company, LLC

Write out Your Gratitude Today

Man writing in a journal.Mom was right—don’t forget to count your blessings. When you focus on the good things in your life, your upbeat attitude helps fight stress and depression. Research shows that practicing gratitude may also improve your social life and enhance your physical health.

One way to do it? Keeping a gratitude journal. Start tonight. You could try it every day for a month, or jot down an entry once a week—whatever’s easiest to maintain. Simply write a list of several things for which you’re grateful. In studies, when people made such lists on a regular basis, they tended to feel happier. Some were also less bothered by illness symptoms.

Article from the StayWell Company, LLC