Wednesday Is Wellness
Wellness Wednesday Tips
The HUH Wellness Committee presents Wellness Wednesday Tips: A CEO-inspired communique’ designed to provide staff with information and activities to enhance your work life balance. The main goal of this day is to remind you to take care of yourself and the importance of positivity, well-being, and mental health as it falls in the middle of the week, so it is believed that more motivation is required. HUH staff members are also encouraged to submit program and event ideas to the HUH Wellness Committee via email at: Wellness@huhosp.org.
Wellness Wednesday Tips Are A CEO-Inspired Communique' Designed To Enhance Employee Work Life Balance
Take A Moment to Stretch At Your Desk
November 16, 2022
No matter how well your workstation is designed, problems may arise if attention is not paid to the way your body is seated while your work is getting done. Working at a computer often involves very few changes in body position and sitting for hours a day, wreaks havoc on the natural curvature of our spine. This lack of movement can lead to muscle pain and strain. Stretching at work improves your flexibility as well as your posture. Although you may be hesitant to stretch at work, keep in mind all the benefits of adding stretching to your day-to-day routine. It is recommended that you try and stretch at your workstation every few hours. Here are a few stretches you can do at your desk:
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While seated, cross your arms over your chest.
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Grab your shoulders.
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Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable.
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You should feel a tension on both side of your lower back as it stretches out.
Seated Spinal Rotation
Posterior Shoulder Stretch
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Hold one arm across your body.
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Pull your elbow into your chest.
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You should feel your shoulder gently stretching.
Shoulder Shrugs
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Gently lift your shoulders.
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Let them slowly fall.
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You should feel tension being released as your shoulders drop.
Neck Rotations
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Keep your head upright.
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Gently turn your head from side to side.
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As you turn your head, try to move it past your shoulder.
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You should feel the muscles on the outside of your neck gradually stretching.
Exercise, Get Plenty Of Sleep, Drink Water
November 23, 2022
Wellness Wednesday is a time to nurture your mind and body so that it stays happy and healthy. The goal isn’t to do a bunch of random activities. Rather, it’s supposed to help you develop healthy habits that will improve your life. Here are some Wellness Wednesday tips designed to help you improve your physical health.
Find An Exercise You Enjoy
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Dancing or Zumba
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Yoga
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Running or Jogging
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Lifting Weights
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Swimming
Finding the right exercise is difficult especially if you’ve been trying to make exercise part of your routine but can’t get it to stick. The type of exercise you’re doing may be to blame. Whenever you’re doing something you hate, it’s easy to talk yourself out of it at the end of the day. So, why not do a little bit of experimenting and try out some different exercises until you find one you love? Here are just a few to start.
Get A Good Night's Sleep
The importance of a good night’s sleep cannot be overstated. Sleep is just as important to your overall health as exercising, eating veggies, and drinking enough water. But sometimes, getting at least seven hours is easier said than done, especially if you have kids, a demanding job, or other commitments. Still, making sleep a part of your Wellness Wednesday routine is a great way to improve your health. If you need a little bit of help getting to sleep on time, try incorporating a nighttime routine where you do some yoga or reading to quiet your mind. Then, turn off all bright lights about an hour before bed so your brain gets the hint that it’s time to start winding down.
Drink More Water
Water is an essential part of all life. Plants, animals, humans, and all living organisms need it in order to survive. How much you need each day depends on a number of factors, like the temperature where you live, how active you are, the foods you eat, as some of your water intake will come from them, and more. It is recommended that you drink at least eight glasses of water each day. The health benefits of drinking water includes some of the following:
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Carrying nutrients and oxygen to all parts of our cells
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Helping to regulate our body temperature
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Cushioning our joints
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Stabilizing our heartbeat
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Normalizing our blood pressure
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Aiding digestion
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Protecting our organs and tissue
Let's Safely Stay Active This Winter
December 07, 2022
As we are getting used to daylight ending sooner and temperatures getting lower, staying active can seem like the most inconvenient form of self-care. However, studies have shown that staying active in the colder weather can increase your endurance, burn more fat and improve your mental health. If those benefits have convinced you to try out outdoor exercises this winter, HUH would like to share a few tips to keep you safe as the temperature drops.
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Layer Up. Wear multiple layers that can easily be removed if you find yourself getting too warm. Remember to always protect your head, hands and feet.
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Stay Hydrated. Your chances of dehydration increase during the colder months! Be sure to monitor your water intake. Try to set hydration goals throughout the day (e.g., I will drink 12 ounces of water by noon).
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Warm Up. Cold muscles are more prone to injury, so make sure you fit in a five to 10-minute dynamic warm up before getting started with your workout.
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Listen to Your Body. Don’t let hypothermia sneak up on you this winter. Common signs of that you are getting too cold are:
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Shivering
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Fatigue
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Slurred speech
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Lack of coordination
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Mental confusion
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Bring Your Phone. When you go outside, always let someone know and always bring a fully charged phone.
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Know When to Stay Indoors. For those days when the weather keeps you from going outdoors, consider an indoor workout. Some examples include signing up for a Zumba or yoga class, at home work outs, or even knocking out a few chores!
What's On Your Plate
December 14, 2022
As the holidays approach, you may find yourself surrounded by tempting savory foods and tasty, sweet treats. While you may be trying hard to steer clear from overindulging, feasting with family and friends may be a tradition that you do not want to break. Moderation will be the key to making the best decisions for your health and wellness! This week, Lifework Strategies has a few tips to encourage healthy eating habits during the holiday season.
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Eat until you are satisfied, not full. Several studies conducted by the NIH have shown that when you eat slower, your brain is able to process when you are full, which can prevent overeating. Savor the moment and each bite!
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Don’t skip meals. You may think that skipping breakfast or lunch will make for a healthy choice when you are anticipating a heavy dinner. However, by skipping meals, you actually increase your likelihood of overeating at dinner. Instead opt for lighter meals like avocado toast or a seasonal soup earlier in the day!
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Bring a healthy dish. By bringing your own contribution to the meal, you can ensure there is at least one healthy option available.
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Don’t neglect the veggies. Vegetables are a good starter dish and aid in taking the edge off your appetite. This holiday season, shoot for covering at least half your plate in veggies.
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Don’t forget to get moving. Going for a walk, dancing or playing a game outside after dinner are some great ways to burn off some of those holiday calories.
Healthy Habits for the Mind
January 4, 2023
Many of us have hopes of living a healthier lifestyle. But knowing what to prioritize may feel overwhelming. LifeWork Strategies wants to help you make a plan and put it into action.
For the first three weeks of January, we will be sharing actionable steps you can take in building up a stronger body, mind and spirit! This week we are focusing on Healthy Habits for the Mind to kick off your journey to total well-being:
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Journaling. is a great way to work through your stressors or overwhelming feelings. Journal about the good and the bad – or journal about what you're grateful for and brings you the most joy. After a while, it’s amazing to be able to look back and reflect on your growth!
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Read. What a perfect time to build out your 2023 reading list! Reading strengthens your mind and improves concentration. Goodreads is a great app that you can download to your smartphone or tablet to set and track your reading goals.
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Do Guided meditation or Yoga. Had a tough day at work? Meditation and yoga are both great ways to clear your mind when you are feeling a rush of overwhelming feelings.
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Take Micro-breaks. A study published in the Journal of Applied Psychology showed that taking one-to-five-minute break every 30 minutes improves work engagement and lowers end of day fatigue – meaning you can go home feeling clearer headed and refreshed! It can be as easy as taking a lap around the office, grabbing a quick snack or practicing a deep breathing exercise!
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Get moving. Although consistent exercise is a way to strengthen your body, it is also something that your mind craves as well! Studies show that regular exercise is known to decrease the likelihood of experiencing a decline in mental function. You can bundle up and go for a walk, tackle some household chores or sign up for a free group class in a gym!
Fitness for Your Heart
February 15, 2023
Don’t forget that your heart is a muscle that needs to be strengthened just as much as your biceps or abdominal muscles! Aerobic exercises such as running, swimming, weightlifting, cycling or walking outside can help keep your heart in shape
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Aerobic Exercise improves your heart’s circulation, which in turn lowers your blood pressure. Aerobic activity decreases your risk for type 2 diabetes and helps you control your blood sugar. Doctors recommend 150 minutes per week of heart-pumping aerobic activity.
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Resistance Training, also known as strength training, which includes using weights, elastic bands or your own body weight, helps reduce fat and create leaner muscles. According to the American College of Sports Medicine, at least two non-consecutive days of resistance training per week is a good rule of thumb.
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Stretch and Flexibility Exercises are very important to do before and after any workout. While they don’t necessarily directly contribute to heart health, being consistent with stretching allows you to continue to exercise and resistance train with a decreased risk of injury.
No matter what you do to keep heart healthy, remember to enjoy yourself! Working out can be a very fun experience when you find a workout you love to do. It might be hard to get into it at first, but your total well-being will always be worth it in the end.
How to Have a Happy Heart
February 22, 2023
As spring approaches, take the opportunity to reflect on the things that bring us the most joy. It may be time to change some daily habits or add things into everyday routines such as meditation and breathing exercises. Here are some activities that can help us be mindful of what we have, what we want and what we need.
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Do some deep breathing exercises. Taking moments throughout the day to simply breathe, can help you de-stress and decompress. Here are a few breathing exercises to try:
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Pursed-lip breathing. This technique is where you slowly inhale through your nose and then breathe out through pursed lips.
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Diaphragmatic breathing. Lie down on your back, put one hand on your chest and one just below your ribcage. Breathe in slowly through the nose and feel your stomach rise with the breath, then tighten the stomach muscles and breathe out slowly through pursed lips. Diaphragmatic breathing is more commonly known as ”belly breathing!”
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Box breathing. Breathe out slowly, releasing all of the air from your lungs. Breathe in slowly, while counting to four, then hold your breath for a four count. Exhale for a count of four, then hold your breath for another four-count. Repeat the process three to four times.
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Start a workout plan. Any sort of physical activity may help raise your endorphins, which are hormones that your brain naturally produces when you feel pain or stress. Endorphins are your feel-good neurotransmitters.
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Write in a journal. Journaling is a great way to take your mind off of stressors. It can also help reduce negative thoughts by reminding you of the good and allowing you to reflect on the bad.
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Take time for self-care. Putting in time for yourself is a terrific way for you to reduce your stress levels. Self-care activities may include going for a walk, reading a book, eating a healthy meal, stretching before bed and many more. Remember that self-care is the best care!