Activity 1. Take the stairs twice in one day.
(The more stairs, the merrier)
Activity 2. Walk 20 minutes during your lunch break.
Activity 3. Take a Be Well Stretch Break
Activity 4. Do at least 30 minutes of continuous moderate or vigorous cardio exercise.
Workout Ideas:
Activity 5. Add a 30 minute strength training session to your day.
Strength Training Ideas:
Activity 6. Perform flexibility exercises for at least 10 minutes.
Flexibility Training Ideas:
Activity 14. Practice deep breathing for 1 minute, twice during your work day.
Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.
Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of the chair.
Activity 15. Rest your eyes from the computer screen every hour.
You can do this by looking in the distance or closing your eyes for 30 seconds.
Activity 16. Wake-up 15 minutes early to take time to relax before starting your work day.
Activity 17. Eat a healthy lunch away from your desk or worksite.
Resources:
Activity 18. Write down 12 things you are thankful for.
Activity 19. Organize one part of your life - car, desk, kitchen, closet, etc...
Resources:
Activity 20. Donate to a community organization.
Resources:
Activity 21. Thank a co-worker and let them know how they've helped you or the department.
Activity 22. Clean or organize a shared work space or staff break area.
Activity 23. Decorate your office or workspace with holiday cheer.
Activity 24. Donate food to your local food bank.
Resources:
Activity 25. Pay it forward with one random act of kindness.
Resources:
Activity 26. Volunteer.
Resources: