SPRING WELLNESS WORDS

HEALTHY HABITS 4 U

PGSD WELLNESS TEAM HEALTH HABITS

As we focus on healthy habits, I asked the PGSD Wellness Team members to share their strategies with us. The following highlights demonstrate how the team maintains healthy habits.

Sleep is ESSENTIAL for 3 team members.

* Turn the TV off at 10 PM and DVR any shows which are on later than that.

* Start a nightly routine at 9 PM to be asleep by 10 PM.

* Track sleep on an app.

Exercise is a PRIORITY for 5 of the team members.

*Use Fitbit or Fitness Band (Several use FitBit which provides competition, motivation and tracking.)

* Use of App, My Fitness Pal or another app to track progress.

* Gym memberships. (See Wellness Webpage re. partial reimbursement for gym membership fees.)

* Back up plans for days a gym trip isn't possible ( Ex.Yoga with Adrien via internet.)

Smart Snacking is IMPORTANT for 2 of the team members.

*Pre-plan the snacks.

* Keep healthy snacks on hand. (In car and house.)

* Set a goal of 5 fruits and veggies/day.

THE HABIT LOOP

According to Charles Duhigg's book, "The Power of Habit", there is a Golden Rule of Habit change that study after study has shown to be among the most powerful tools for creating change. "To change a habit, you must keep the old cue and deliver the old reward, but insert a new routine. If you use the same cue and provide the same reward, you can shift the routine and change the habit." p. 62


USE THE SAME CUE

PROVIDE THE SAME REWARD

CHANGE THE ROUTINE


NATIONAL WALK@LUNCH DAY

April 27, 2016 is National Walk @ Lunch Day. Turn your working lunch into a walking lunch. See the PGSD Wellness Team Members in your building to find out if your building is participating in the walk.

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CONFUSED ABOUT HEALTH HABITS?

Check out the "CDC 5 Minutes or Less for Health" weekly tips here.

HEALTHY HABITS 4 U: EXERCISE

The April HEALTHY HABIT 4 U Focus is Exercise. The habit loop plays a significant role for people who regularly exercise. In the Power of Habit, Charles Duhigg includes research studies about the power of cravings in creating habits.


In 2002, researchers at New Mexico State University, studied 266 individuals who worked out at least three times a week. The reason why exercise became a habit for them was because of a specific reward they started to crave. In one group, 92 percent of people said they habitually exercised because it made them "feel good". In another group, 67% said working out gave them a sense of accomplishment. He suggests if you want to start running each morning, choose a simple cue ( like always lacing up your sneakers before breakfast or leaving your running clothes next to the bed.) and a clear reward (a midday treat, a sense of accomplishment from recording your miles, or the endorphin rush). When your brain starts expecting (craving) the reward, it will become automatic to lace up your jogging shoes each morning. pg. 51


According to our survey, a number of you were interested in a 5 K training program. A popular resource is Couch to 5 K. Here is one plan you can accomplish in 9 weeks and another Couch to 5 K plan you can accomplish in 10 weeks. You'll be right on track to be in shape by the end of school!


If you're an overachiever and ahead of the plan you might want to participate in the May 13 Education Foundation Race and Kids Fun Run. You can join the 94 Pride and Falcon Fitness Elementary and Middle School Students who are completing their own 8 week running program. The application and more details are available on the PGSD website.


Not ready to run but want to walk for exercise? Contact me and I'll provide the book, Walking 4 Wellness . Submit your request here and enroll in DeStress U.


ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM!!

IBX NEWSLETTER: HEALTHY YOU!

The March issue of Healthy You! features the following articles:
  • To Sweat or Not to Sweat?
  • Home Cooking for Health
  • Spring Clean Your Plate
  • Tame Your Shame
  • Rock Your Relationships