More Sleep October 2016 Challenge

This month's challenge is based on mental health. Most of us are constantly trying to eat healthier and/or exercise more to live a long and healthy life. But too often we forget about the mental aspect. In order to keep doing what we do, we need to take care of our brain!

How often do you wake up feeling refreshed and ready to take on the day? Or are you feeling more like this:


The National Sleep Foundation recommends seven to nine hours of sleep per night. So our goal for the challenge this month is to dedicate at least seven hours, five days per week to sleeping. I realize that this is a major challenge for many of you so I'm going to give you a bonus point if you attend a relaxation workshop.

I will be sending out tips and tricks on how to not only fall asleep quicker but how to stay asleep through the night. So stay tuned!

Good luck, Wellness Warriors!

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Let's Get Physical - September 2016

The American College of Sports Medicine recommends 30 minutes of moderate-intensity aerobic activity 5 days per week, 20 minutes of vigorous-intensity activity 3 days per week. Note that these are minimum requirements for preventing disease. If you do more than the recommended, you are more protected against inactivity related chronic diseases.

Inactivity related chronic diseases include:
Type 2 diabetes
Cardiovascular disease
Some cancers
Some arthritis's
Hypertension

I realize that we're all busy individuals and it's difficult to carve out the 30 minutes each day or some of us might not know where to start. If you feel overwhelmed with 30 minutes of exercise, you can make some small lifestyle changes. Even small changes can decrease your risk. Maybe you can park a little bit farther, walk to work, join our walking group, go to an aerobic's class with your friend, there are plenty of ideas out there!

For the month of September, our wellness challenge is to get at least 30 minutes of moderate-intensity exercise for 4 days of the week. I will be doing a small walking group at 11:00 AM each day to help you reach that goal. We will walk about a mile (30 minutes) around downtown Provo. it'll be a great way to take a small, active break from work. Please come join us!

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