LSU Libraries Wellness Committee: 30-Day Challenge

"Thank you for the link to the wrist exercises. I want to continue to be conscious of the need to do these at some point during every workday."

"I'll try to participate if there is ever another challenge :)"
 

"All of these things, even little ones like stand up and stretch for 2 minutes every hour or drink a bottle of water, can really add up. You can start with something really small and all of these things help with coping with life in general but especially during our stressful times now."

"I really enjoyed this program."

30-Day Wellness Challenge Part 2

The Wellness Committee is challenging you to do 10 of them within the next two weeks.  Added to the activities of Part 1, this would make 20 wellness activities in approximately 30 days.  

Exercise*

• Try an online fitness class from the UREC https://www.lsuuniversityrec.com/urec-at-home-programs#walkingclub ; https://www.lsuuniversityrec.com/urec-at-home-programs
• Do 3 rounds of 10 jumping jacks each 
• Do 10 “beginner” lunges: https://www.youtube.com/watch?v=QOVaHwm-Q6U
• Jog in place for 1 minute.
• Do 3 rounds of 10 squats each

Stress Relief / Mindfulness

• Do a “No TV” night. (Instead: bake a desert, read a book, learn 5 words in a new language, practice a musical instrument, practice a hobby.)
• Listen to a sleep-enhancing guided meditation before going to sleep. https://www.bulletproof.com/sleep/sleep-hacks/yoga-nidra-guided-sleep-meditation/  
• Visit a museum with a virtual tour. https://www.travelandleisure.com/attractions/museums-galleries/museums-with-virtual-tours
• Wake up 30 minutes earlier than usual to write in your journal about how you’re feeling.
• Spend a few minutes outside at night looking at the stars.
• Identify plants and birds you see on your nature walks by visiting the Native Flora of Louisiana Collection online (https://louisianadigitallibrary.org/islandora/object/lsu-sc-msw:collection), University of Pittsburgh’s Birds of America/Audubon web site (http://audubon.library.pitt.edu/ ), and (for other critters) the Biodiversity Heritage Library site (https://www.biodiversitylibrary.org/).

Nutrition

• Try a new fruit or vegetable that you haven’t tried before.
• Cook a new meal. 
• Try a new herb or spice in a recipe. https://www.ncbi.nlm.nih.gov/pubmed/30651162; http://www.eatingwell.com/article/32764/eight-of-the-worlds-healthiest-spices-herbs-you-should-be-eating/

Miscellaneous

• Donate to a food bank or shelter.

30-day Wellness Challenge Part 1

Below are 15 activities for your consideration; the Wellness Committee is challenging you to do 10 of them within the next two weeks. Make sure to keep track of what you’ve tried and completed, and make a note of your reaction to the activity. You are also encouraged to take a selfie while doing or after having done a Challenge activity and posting it below!

Exercise*

• Do 20 minutes of yoga. https://www.youtube.com/watch?v=v7AYKMP6rOE
• Do 5 minutes of stretching in the morning and before bed.
• Dance to your favorite song.
• Go for a 30-minute walk
• Do 5 minutes of wrist exercises (especially for heavy computer users). https://www.verywellhealth.com/wrist-and-hand-exercises-at-home-4843393

Stress Relief / Mindfulness

• Call or write a handwritten card/letter to a friend you haven’t seen for a long time.
• Before going to sleep, write down 3 things you were grateful for today.
• De-clutter part of your house or home office today, helping the mind to feel calmer and clearer.
• Do a 5-minute meditation. https://www.youtube.com/watch?v=
• Spend 20 minutes sitting outside. Take in what you see and hear.

Nutrition

• Drink just water today.
• Eat one meal without any distractions from electronics.
• Meatless Monday. (Go one day without eating meat.)
• Fruity Friday. (For one day, eat fruit with every meal.)

Miscellaneous

• Go to bed 30 minutes earlier than usual

* You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you are voluntarily participating in these activities and do so at your own risk.  Basically, be careful when attempting any exercise and pay attention to your body so that you don’t overdo it and risk injury.