World Wellbeing Week

Wellness, wellbeing

The goal of WWWeek is to raise awareness of the importance of mental and physical health and to encourage people to take steps to improve their own wellbeing.

There are many different ways to participate in World Wellbeing Week. You can attend events, take online quizzes, or simply make a commitment to focus on your own wellbeing for the rest of the year.

If you're not sure where to start, here are a few ideas:

Embrace Exercise

Exercise is good for your body and mind. Just 30 minutes a day can help improve your mood, reduce stress, boost energy levels and even improve sleep.

You don't have to do all 30 minutes at once. You can get active in smaller chunks throughout the day. For example, walk to or from work, take the stairs instead of the elevator, or do some stretches during your lunch break.

To make exercise more enjoyable, listen to your favorite music or podcast, find a friend or colleague to walk with, or try something new like yoga or dancing.

Andrew Huberman, a neuroscientist and tenured professor at Stanford University, has said that spending at least 2 hours a week in your maximum heart rate zone can have a number of health benefits, including:

1. Reduced risk of heart disease, stroke, and type 2 diabetes.

2. Improved cognitive function.

3. Increased bone density.

4. Reduced inflammation.

5. Improved mood.

6. Increased energy levels.

It's important to note that you should not start exercising in your maximum heart rate zone if you are not already fit. If you are new to exercise, it's best to start slowly and gradually increase the intensity of your workouts.

If you have any health concerns, talk to your doctor before starting any new exercise program.

Here are some additional tips for embracing exercise:

• Find an activity that you enjoy and that fits into your lifestyle.

• Start slowly and gradually increase the intensity and duration of your workouts.

• Set realistic goals and don't be afraid to ask for help.

• Make exercise a part of your daily routine and stick with it!

Eat Well and Stay Hydrated

It's also important to eat well and stay hydrated. Eating regular meals and snacks will help keep your energy levels up and make it easier to focus. And drinking plenty of water will help your body function properly.

Some tips for eating well with a busy schedule include:

• Start your day with a filling meal.

• Snack on nutritious fruits and nuts.

• Have a refillable water bottle with you at all times.

• Drink 8 ounces of water for every waking hour for the first 10 hours of the day.

• Prepare a balanced meal in advance for when you get home.

Get a Good Sleep

A good night's sleep is essential for your overall health and well-being. To get a good sleep, avoid caffeine, alcohol, nicotine and big meals before bed. And put your phone away at least 50 minutes before bedtime. If you find it hard to fall asleep, try reading, listening to calming music, or using ambient sounds like white noise or rainfall.

Exercise regularly, but not too close to bedtime. Exercise can help you sleep better, but it's important to not exercise too close to bedtime, as this can make it harder to fall asleep.

Taking care of your physical and mental health is important for your overall well-being. By following these tips, you can improve your mood, reduce stress, boost energy levels, and sleep better.

Here are some additional tips for embracing exercise:

• Get some sunlight exposure in the first part of the day, and in the evening, before the sun sets. This helps to regulate your circadian rhythm.

• Carbohydrates help to produce serotonin, a neurotransmitter that plays a role in sleep regulation and increase melatonin, a hormone that helps to promote sleep.

• Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep.

• Wake up at the same time each day, even on weekends. This helps to regulate your circadian rhythm, which is your body's natural sleep-wake cycle.

Schedule Self-Care Time

Taking time for yourself is important for your physical and mental health. It can help you to reduce stress, improve your mood, and boost your energy levels.

There are many different ways to schedule self-care time.

Here are a few ideas:

1. Set aside a specific time each day for self-care. This could be 30 minutes in the morning, before bed, or during your lunch break.

2. Choose activities that you enjoy and that help you to relax. This could include reading, taking a bath, listening to music, or spending time in nature.

3. Make self-care a priority. This means saying no to other commitments if you need to.

Here are some additional tips for scheduling self-care time:

• Find a quiet place where you won't be interrupted.

• Ask yourself questions about how/why you feel how you feel.

• Turn off your phone and other electronic devices.

• Focus on the present moment and let go of any worries.

• Practice being in the present moment every now and then, during the day, even if for 30 seconds and observe how you feel in the moment.

Take Time to Talk

Socializing is another important part of self-care. Talking to friends, family, or even a therapist can help you to feel supported and connected.

If you're feeling lonely or isolated, make an effort to reach out to someone. You could also join a club or group, or volunteer your time to a cause you care about.

Taking care of yourself is essential for your overall well-being. By scheduling self-care time and making social connections, you can improve your mood, reduce stress, and boost your energy levels.

Practice Meditation

Meditation is a mind-body practice that involves focusing your attention on the present moment. It can be done in a variety of ways, but the most common form involves sitting quietly and focusing on your breath. Meditation has been shown to have a number of benefits for both physical and mental health.

Some of the benefits of meditation include:

• Reduced stress and anxiety

• Improved focus and concentration

• Increased self-awareness

• Improved sleep

• Reduced pain

• Increased happiness

• Improved cognitive function

Meditation is a safe and effective way to improve your overall health and wellbeing. If you're interested in trying meditation, there are many different resources available to help you get started.

Here are some additional tips for getting started with meditation:

1. Find a quiet place where you won't be interrupted.

2. Start with short meditations, such as 5 or 10 minutes.

3. Focus on your breath as you meditate.

4. Don't be discouraged if your mind wanders. Just gently bring your attention back to your breath.

5. Meditation is a practice, so be patient and consistent.

6. With regular practice, you'll start to see the benefits of meditation for yourself even after a 5 minute practice.

Financial Wellbeing

Financial well-being is an important part of overall wellbeing. When we are financially secure, we have peace of mind and the ability to make choices that allow us to enjoy life. During World Wellbeing Week, it is a good time to take stock of our financial situation and make a plan for the future.

There are many things we can do to improve our financial well-being. We can create a budget, save money, pay off debt and invest for the future. We can also learn about financial planning and make sure we are making the best decisions for our money.

Taking care of our financial well-being is an investment in our future. When we are financially secure, we are better able to cope with unexpected events and we have the freedom to pursue our dreams.

Here are some additional tips for improving financial well-being:

1. Set financial goals. What do you want to achieve with your money? Once you know your goals, you can start making a plan to reach them.

2. Track your spending. This will help you see where your money is going and make changes where necessary.

3. Create a budget. A budget will help you track your income and expenses and make sure you are not spending more than you earn.

4. Pay off debt. Debt can be a major financial burden, so it is important to pay it off as quickly as possible.

5. Save for the future. This could mean saving for retirement, a rainy day fund, or your child's education.

6. Invest your money. Investing is a great way to grow your money over time.

7. COMPOUND, COMPOUND, COMPOUND

Improving your financial well-being takes time and effort, but it is worth it. By following these tips, you can take control of your finances and achieve your financial goals.

We hope that you found these self-care tips helpful and that you can find time to incorporate some of them into your busy work schedule.

IMAGE: Sunlight passing through green leafed tree, California, US 2018

CREDIT: JEREMY BISHOP

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