Wellness Counts!

Nutrition

Most Americans don't consume enough fruits and vegetable in their diet. The 2015–2020 Dietary Guidelines for Americans recommends that adults consume 1.5–2 cups of fruits and 2–3 cups of vegetables per day.

Challenge: Fill your plate with a rainbow of colors of fruits and veggies at least once a day.

Meditation

Meditation helps to increase awareness of yourself and your surroundings. Simply put, allow yourself time to slow down from the daily stresses of life. Taking time for yourself is essential for your health. It gives your body and mind a chance to relax and unwind.

Some forms of mediation can improve depression and create a more positive mindset.

Allow yourself 10-15 minutes a day to stop and rest your thoughts and body with your eyes closed.

Challenge: Download a meditation app, of your choice and give it a try.

Exercise

Regular exercise is the key to good health. Try and squeeze in 30 minutes of walking during work hours. This can easily been done by walking a full 30 minutes during lunch or breaks. If you don't have 30 minutes to spare, no problem, try walking 15 minutes in the morning and evening.

Challenge: Set a timer for every two hours to remind you to stand up and stretch.

Safety

According to the Centers for Disease Control and Prevention, One out of five falls causes a serious injury such as broken bones or a head injury. Over 800,000 patients a year are hospitalized because of a fall injury, most often because of a head injury or hip fracture.

Make your home and workplace safer assessing for possible hazards. Consider removing clutter, scatter rugs or anything obstructing the walking path. Also don't forget to secure electrical cords too.