Wellness tips

Breathing exercises

Breathing exercises can help relieve stress and tension from the body and help you relax. They can improve anxiety, improve sleep, and boost your mood. For those people with underlying lung disease, it can also help with lung function and blood pressure issues. The great thing about breathing exercises is that they can be done anywhere at any time of day. Please follow these helpful links to learn more about breathing exercises.

1. General information

• https://www.uofmhealth.org/health-library/uz2255
• https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
• https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques#1
• https://greatist.com/happiness/breathing-exercises-relax
• https://blog.bulletproof.com/deep-breathing-exercises/
• https://draxe.com/breathing-exercises/
• https://blog.spire.io/2018/05/01/breathing-exercises-for-anxiety/
• https://tonic.vice.com/en_us/article/kzxe83/this-breathing-exercise-can-calm-you-down-in-a-few-minutes
• https://adrenalfatiguesolution.com/5-simple-breathing-exercises/
• http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-10-minutes-or-less/
• https://www.verywellmind.com/breathing-exercises-for-stress-relief-3145183

1. Guided breathing meditation: http://marc.ucla.edu/mpeg/01_Breathing_Meditation.mp3
2. OR video option https://www.youtube.com/watch?time_continue=12&v=YFSc7Ck0Ao0
3. Soothing music for breathing exercises
   • http://media.dartmouth.edu/~healthed/lullaby2.mp3
   • http://media.dartmouth.edu/~healthed/metallophone_peace.mp3
   • http://media.dartmouth.edu/~healthed/serenade_in_a_major_op1_no2.mp3
   • http://media.dartmouth.edu/~healthed/prelude_for_strings_e_flat_op11.mp3

Desk stretches

Many of us are at a desk job 8 am – 5 pm, working busily away to accomplish our tasks for the day. However, it is important to stay physically active even while at work. Please follow these links to helpful desk stretches that you can do on a daily basis.

1. https://www.beachbodyondemand.com/blog/9-office-stretches-you-can-do-at-desk
2. https://www.themuse.com/advice/17-desk-stretches-thatll-almost-replace-going-to-the-gym
3. https://www.webmd.com/fitness-exercise/features/stretching-exercises-at-your-desk-12-simple-tips#1
4. https://www.healthline.com/health/deskercise#arms
5. https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/stretching/sls-20076525
6. http://www.besthealthmag.ca/best-you/stretching/8-stretches-you-can-do-at-your-desk/view-all/
7. http://www.besthealthmag.ca/best-you/stretching/8-stretches-you-can-do-at-your-desk/
8. https://www.bupa.co.uk/newsroom/ourviews/desk-stretches
9. https://www.popsugar.com/fitness/Desk-Stretches-Relieve-Neck-Shoulder-Tension-20330826
10. https://www.realsimple.com/health/fitness-exercise/stretching-yoga/stretch-at-work
11. http://dailyburn.com/life/fitness/standing-desk-stretches-relieve-stress/

Meditation tips

What is meditation? Meditation is the practice of focusing your attention on one thing at a time. If a word or group of words is repeated during the exercise, this is termed “mantra meditation.” Many will focus on their breathing during the practice.

Why use meditation?

• You cannot worry, fear, or stress about something your mind is not thinking about
• You can learn to choose which thoughts you will allow you mind to think more about
• You act in certain ways because your thoughts are habitual. These habitual thoughts will be less influential once you are aware of them.
• Physiologic changes can result from meditation (decreased heart and breathing rates, decreased blood lactate levels, increased alpha activity on EEG) – these are all signs of relaxation

What do you need to meditate?

• A relatively quiet environment
• A constant mental stimulus
• A comfortable position (https://www.yogajournal.com/meditation/everything-need-know-meditation-posture)
• A passive attitude

Please follow these helpful links to get more information on mediation tips:

1. https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to
2. https://zenhabits.net/meditation-guide/
3. https://www.psychologytoday.com/us/blog/in-practice/201303/5-meditation-tips-beginners
4. https://www.artofliving.org/us-en/8-tips-get-started-meditation
5. https://blog.mindvalley.com/meditation-for-beginners/
6. https://www.doyouyoga.com/10-meditation-tips-for-beginners-45245/
7. https://buddhaimonia.com/blog/50-mindfulness-meditation-tips-for-beginners
8. https://www.huffingtonpost.com/nathalie-thompson/10-meditation-tips-for-beginners_b_7286164.html
9. https://www.huffingtonpost.com/tom-casano/meditation-tips-beginners_b_7691498.html
10. https://www.bonappetit.com/story/meditation-myths

Please follow these helpful links for guided meditation to obtain more information:

1. http://marc.ucla.edu/mindful-meditations
2. http://www.dartmouth.edu/~healthed/relax/downloads.html#mindful

Meditating through coloring a mandala

Mandala is a Sanskrit term meaning “sacred circle.” The Swiss psychologist, Carl Jung, explored the concept of psychological expression of self through meditation with mandalas. Benefits of coloring mandalas include stress reduction, art therapy, meditation, increased brain activity, and personalization. Please follow these helpful links to learn more about the benefits of coloring and mandalas.

1. http://goodrelaxation.com/2016/08/benefits-of-coloring-mandalas-adults/)
2. http://www.carl-jung.net/mandala.html
3. https://www.colorit.com/blogs/news/85320388-amazing-benefits-of-coloring-for-adults
4. https://health.clevelandclinic.org/3-reasons-adult-coloring-can-actually-relax-brain/
5. https://www.cnn.com/2016/01/06/health/adult-coloring-books-popularity-mental-health/index.html
6. https://www.huffingtonpost.com/dr-nikki-martinez-psyd-lcpc/7-reasons-adult-coloring-books-are-great-for-your-mental-emotional-and-intellectual-health_b_8626136.html
7. https://kidcompanions.com/benefits-of-coloring-for-kids-teens-and-adults/
8. https://www.pocketmindfulness.com/coloring-for-adults/
9. http://creativityconnection.fabercastell.com/health-benefits-of-coloring/
10. https://www.theodysseyonline.com/8-benefits-of-coloring
11. https://wellnessmama.com/77075/adult-coloring-books/

Ergonomics

Ergonomics is the study of people’s efficiency in their working environment. Having a positive, efficient work environment can increase productivity and provide great satisfaction. Here are some workplace safety tips on how to incorporate ergonomics at the office.

1. https://medlineplus.gov/ergonomics.html
2. https://www.cdc.gov/niosh/topics/ergonomics/default.html
3. https://ergonomics.org/
4. http://www.ergonomics.com.au/what-is-ergonomics/
5. https://ehs.unc.edu/workplace-safety/ergonomics/
6. http://www.humantech.com/consulting/workplace-assessments/?utm_source=Google&utm_campaign=Non-brand&utm_medium=CPC&gclid=Cj0KCQiAzMDTBRDDARIsABX4AWzvuDEoU0-75FVr0KxSDt_fPHo4dIZ0UFqLX6tPlJZW3AIs6V4NgvAaAh9UEALw_wcB
7. http://ergo-plus.com/workplace-ergonomics/#intro
8. http://ergo-plus.com/workplace-ergonomics-benefits/
9. http://ergo-plus.com/office-ergonomics-10-tips-to-help-you-avoid-fatigue/
10. https://www.aiha.org/about-ih/Pages/an-ergonomics-approach-to-avoiding-office-workplace-injuries-and-illnesses.aspx

Daily tips – sign up here

In this rat-race that we call life with our busy schedules and never-ending to-do-lists, it is helpful to have a handful of daily tips to get you through on a day-to-day basis. Here are some daily tips on healthy living, which will help you become more efficient in your daily activities.

1. https://www.webmd.com/add-adhd/ss/slideshow-adhd-living-tips
2. http://www.strokeassociation.org/STROKEORG/LifeAfterStroke/RegainingIndependence/TipsforDailyLiving/Tips-for-Daily-Living-Volunteer-Powered-Library_UCM_456235_SubHomePage.jsp#
3. https://www.elitedaily.com/life/20-easy-healthy-living-tips-that-wont-leave-you-hating-life
4. https://www.goodreads.com/quotes/tag/advice-for-daily-living
5. http://www.wholeliving.com/136136/50-simple-health-tips
6. https://personalexcellence.co/blog/healthy-living/
7. https://www.medicinenet.com/healthy_living/article.htm
8. http://www.onegreenplanet.org/lifestyle/thirty-days-to-a-healthier-you-a-daily-checklist-of-wellness-tips/
9. https://www.health.harvard.edu/healthbeat/tips-for-a-longer-life
10. https://thoughtcatalog.com/nico-lang/2013/10/27-easy-everyday-tips-to-being-healthier-feeling-sexier-and-living-longer/