Nutrition
What is a drink you should consume daily?
WATER
How can you ensure you are taking a break during the day?
- Go outside
- Coffee and/or lunch with a co-worker
- Set an alarm as a reminder
How many hours of sleep is suggested per night?
It is dependent on the individual, however, 7-10 hours is recommended.
What is the recommended amount of physical activity per day?
- It varies for each individual, however, typically 60 minutes a day is recommended for moderate exercise
What is Wellbeing?
- Wellbeing is a wholistic state of life. Your wellbeing is made up of physical health, emotional health, spiritual health, and satisfaction with life.
How much water is recommended daily?
It varies for each person, however, between 2-4 litres of water a day is recommended for the average adult.
How often should you take a break while working from home?
While remembering your work commitments and other at-home commitments, listen to your body and mind. Step away for a moment when you need to.
What are good activities to do before bed?
- Reading
- Meditation
- Not using your phone or electronic devices half an hour before sleeping
- Yoga / Going for a walk or other physical activity you enjoy
What are easy ways to increase your physical activity while working in an office or at home?
- Walk at lunch time
- If you live in a building, take the stairs
- When reasonable, walk to do errands instead of drive
- Spend time outside
What are ways you can use technology to positively promote health?
- Healthy Recipes
- Connect with Family and Friends
- Walk/Run tracking apps (Remember to challenge your co workers!)
Name three green vegetables you should try to incorporate at least one of into every meal:
- Broccoli
- Lettuce
- Spinach
- Kale
- Green Pepper
- Zucchini
How can you set boundaries while working from home?
- Communicate with the people in your home about your work commitments
- Communicate with your co-workers about your at home commitments
- Do not over commit yourself
- Ensure you have a separate work space (this will look different for everyone)
How does the blue light from your phone effect your quality of sleep?
- Suppresses the production of Melatonin, which could making it difficult to fall asleep and your REM cycle is affected.
What is an example of moderate exercise?
- Jogging
- Hiking
- Swimming
- Yoga
- Sports (Basketball, baseball, etc)
What are some benefits of eating well, being active, and practicing mindfulness?
- Improved wellbeing
- Feeling better
- Lower risk of stress, migraines, and other negative physical conditions
- Stronger muscles and mind
What is an example of a nutritious snack?
- Fruits
- Vegetables
- Almonds
- Cheese
What can you build into a daily routine to achieve a healthy work-life balance?
What works for you!
This is based individually. Some examples could be:
- Exercise
- Staying connected to your team
- Self care activities
Name three reasons why sleep is important?
- Better concentrate at work
- Re-energize our bodies
- Keep our minds sharp
- Can help stabilize our mood
Where is the best place to exercise?
- Wherever you will enjoy it the most!
- Park, gym, at home, etc.
Jennifer had a tough day at work. She has been sitting on the coach eating chips with a can of pepsi and watching television since she got home. Are Jennifer's choices appropriate?
Trick question!!!
Don't make yourself feel bad about choosing things that you enjoy. Life is about balance. Maybe if we do this every day, it can have a negative affect on our overall wellbeing, if we choose to do this sometimes, it can contribute to our positive wellbeing.
Find what works and is maintainable!
- Plan meals/recipes in advance
- Meal prep
Why is it important to make adjustments while working from home?
- To maintain a healthy work/life balance
- To ensure we are feeling accomplished at work while also feeling like we are contributing to our home
- To prevent burnout
What are outcomes of poor sleep?
- Fatigue
- Irritability
- Inability to concentrate
- Disruption to sleep cycle
- Impaired judgement
- Decreased cognition
What are potential long term effects of a sedentary lifestyle?
- Stress
- Lower energy levels
- Migraines
Why is it important to learn what you need to be well?
- It is different for every individual, what works for one might not work for another. It is important to understand what you need to be your best self