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  • 12 Days of Wellness

    12 Days of Wellness Logo

    Program:  12 Days of Wellness Challenge  

    For most people, it can be a difficult time of year to keep one’s health priority due to the pandemic, holidays, changes in weather, abundance or lack of food and lack of physical activities. This program is designed to be a helpful tool participants can use to keep on track with their health during December.

    Complete a different wellness activity for each of the 12 days and record them on the 12 Days of Wellness Calendar. Activities should include 3 tasks from each of the four categories below.

  • Fitness
  • Nutrition
  • Well-Being
  • Community Engagement

  • Flyer
    Who can participate? All Pima County employees
    Delivery: Start any time in December
    Duration: 12 days
    Dates: Challenge Open: December 1 - 31, 2021
    Calendar Due: January 7, 2022

    How to get started:

    Print or download and save the 12 Days of Wellness Calendar and begin tracking the completion of each challenge daily.

    Incentive: Earn 10 Healthy Lifestyle Activity Points and be entered into a drawing for one of 20 $50 Corporate Reward gift cards*.
    *All gift cards are subject to tax.
    How to Submit: Submit to Employee Wellness
  • Email
  • Fax: 520-724-8150
  • Mail: 150 W. Congress, 4th Floor
  • Additional Information:
    To assist you, Employee Wellness has compiled a list of web sites for reference. Links to third-party web sites are provided for convenience only. Pima County does not endorse nor support the content of third-party links and is not responsible for their content. 

    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 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 7. Make half your meal plate fruits and vegetables. 


    Activity 8. Eat a healthy snack in the mid-morning & mid-afternoon.


    Activity 9. Drink an additional 8oz of water during your workday.


    Activity 10. Try a healthier alternative to a traditional holiday recipe.


    Activity 11. Practice mindful eating. 


    Activity 12. Eat a healthy breakfast.


    Activity 13. Eliminate one "bad" food from your work day. 

    Examples of "bad" food may include:
    • Morning donut(s) and pastries
    • Soda or other sugary drinks
    • Fried foods 

    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.

    Activity 18. Write down 12 things you are thankful for. 

    Activity 19. Organize one part of your life - car, desk, kitchen, closet, etc.

    Activity 20. Donate to a community organization.


    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.

    Activity 25. Pay it forward with one random act of kindness.

    Activity 26. Volunteer your time.

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    Employee Wellness

    150 W. Congress St.
    Tucson, AZ 85701

    Phone: (520) 724-2792
    Fax: (520) 724-8150

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    Pima County provides equal access and equal opportunity in employment and services and does not discriminate.

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