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It's WEEK 1 of Wellness BINGO!
Wellness BINGO is a Work Well sponsored program geared to build your awareness around incorporating all Seven Dimensions of Wellness into your daily lifestyle. Fill out your BINGO sheet by completing activities on the BINGO card. Complete your BINGO card and you will be entered into drawings to win prizes!
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Wellness BINGO: October 1 - 28, 2023
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PHYSICAL & ENVIRONMENTAL WELLNESS
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Physical Wellness BINGO Activities:
- Attend Zen in 10 in-person or virtually
- Schedule:
- Tuesdays & Wednesdays:
- 9:00am at McCannel Hall Lobby
- 9:30 at O'Kelly Hall 300C
- Thursdays
- Learn more about Zen in 10 HERE
- Put down your phone or any screens at least 30 minutes before bed
- Scrolling stimulates the brain and delays falling asleep
- Try some other activities to help relax in bed:
- Journal/draw/write
- Practice gratitude/meditate/pray/deep breathing exercise
- Read a book or listen to a podcast
- Stretch
- Choose a fruit or vegetable for a snack
- Fruits and veggies contain important vitamins, minerals, and fiber
- A diet high in fruits and veggies can help protect against cancer, diabetes, and heart disease
- Helpful Tips:
- Put healthy snacks at eye-level in the refrigerator
- Wash and prepare your fruit so it can be a grab-and-go snack
- Try something new! Variety and color are key
- Go for a walk during the workday
- Every bit of movement counts! It is recommended to get at least 150 minutes of physical activity per week.
- With this- walking 30 minutes a day for 5 days = 150 minutes
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Physical Wellness Resources:
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Physical Wellness Toolkit - https://www.nih.gov/health-information/physical-wellness-toolkit
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Health Benefits of Fruits and Vegetables - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
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The Nutrition Source: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
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Environmental Wellness BINGO Activities:
- De-clutter & clean your workspace
- Redesign your space to effectively support your needs
- Increase concentration and mood
- Take a quick shower! Aim for 5 minutes or less - every minute counts
- Think about it: showering uses approximately 2.1 gals of water / minute. Multiply this by how many minutes you spend showering. Multiply this by how many times you shower in a week. THEN multiply this by 52 (weeks in a year).
- Example: 10 minute showers:
- 21 gals in 1 shower
- Showering every day, 147 gals a week
- 7,644 gals per year
- Example: 5 minute showers:
- 10.5 gals in 1 shower
- Showering every day, 73.5 gals a week
- 3,822 gals per year
- Use reusable bags while grocery shopping
- Decrease resources used on plastic bag production and disposal
- Protect the environment from plastic pollution
- Millions of tons of plastic waste are filling landfills and oceans
- Estimated that 1 million marine birds and 100,000 marine mammals die from plastic ingestion each year
- Pick up 5 pieces of trash. On campus, in the neighborhood, anywhere!
- The less litter on the ground and in the ocean, the better, so any litter picking is worthwhile
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Environmental Wellness Resources:
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Environmental Wellness Toolkit: https://www.nih.gov/health-information/environmental-wellness-toolkit
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Environmental Wellness: https://www.nnva.gov/2585/Environmental-Wellness#:~:text=Definition%20of%20Environmental%20Wellness,and%20out%20of%20your%20workspace).
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Environmental Wellness: https://iwellness.uwo.ca/environmental/index.html
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Save Water and Energy by Showering Better: https://www.epa.gov/sites/default/files/2017-02/documents/ws-ourwater-shower-better-learning-resource_0.pdf
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Why Everyone Should Use Reusable Shopping Bags: https://campuspress.yale.edu/ledger/why-everyone-should-use-reusable-shopping-bags/#:~:text=By%20using%20a%20reusable%20shopping,a%20better%20quality%20of%20life.
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Log in and mark your BINGO card today! Don't forget- there are chances to win halfway point prizes with TWO $100 GRAND PRIZES given at the end. Everyone who gets 2 BINGOs will be entered into the halfway point drawing. Those who complete all BINGO activities (blackout BINGO) will be entered into the grand prize drawing!
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What IS Wellness BINGO?
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Close your rings! During the month of October, take on the Work Well Wellness BINGO Challenge. We often think about wellness in terms of physical health – nutrition, exercise, weight management, etc., but it is so much more! Wellness is a holistic integration of the Seven Dimensions of Wellness which include physical, emotional, social, environmental, occupational, intellectual, and spiritual wellness.
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Wellness BINGO runs from October 1 - 28, 2023.
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