Virtual Resources to Support Health and Well-Being

Protecting your physical and emotional well-being is imperative to maintain your health. Exercising and staying active is not only good for your physical health, but for your mental health as well. During the pandemic, many  fitness centers and providers have stepped up their game to offer free (or nearly free) livestreams or app-based workouts for the general public. We have identified many of these great resources for you so that you may continue your wellness journey. Be well!

Yoga, Mindfulness & Emotional Well-Being

• Yoga with Adriene- YouTube channel with several full-length yoga practices
• Alo Yoga and Fightmaster Yoga – Additional yoga channels on YouTube
• Down Dog App - Available for iOS and Android that offers yoga, Pilates and meditation
• Yoga Glo - Available for iOS and Android that offers yoga and meditation 
• Insight Timer- High rated app for sleep, anxiety and stress
• Brightmind- Customized meditation practices at your fingertips
• Ten Percent Happier App- With Dan Harris (remember the news anchor who famously had a panic attack on live TV?). 
• Smiling Mind App– Choose a meditation practice from various categories
• Cleveland Clinic’s Stress Free Now App offers 7 different relaxation techniques
• UCLA Mindful App- Heavily grounded in the science of mindfulness
• Be sure to take advantage of our wellness partners, IMPACT and Be Well Solutions, who are committed to supporting your physical and emotional well-being.See how by clicking here.

Physical Activity

•  Join SRWC instructors every week  for live Zoom fitness classes including Total Body Toning, Yoga, Office Express  and Cardio Kickboxing. Visit the Employee Wellness calendar to register for each session you’d like to attend.  
• Missing your favorite SRWC instructors? Recreational Services has created a Virtual Recreation page. Click on “Virtual Fitness” to discover workouts led by Allison Yanci and other familiar faces. 
• The Peloton App  is  currently offering a 30-day free trial.  Fitbit Premium is currently offering a 90-day free trial. Both boast expansive libraries of workouts
• ACE Exercise Library - Learn proper form and build your own workout routines. Filter exercises by body part, experience level, and available equipment. Check out their Top 25 At-Home Exercises and this 20-Minute At-Home Bodyweight Circuit
• FitnessBlender– Search over 500 free workouts by length, difficulty, training type, muscles used, calorie burn & more
• Les Mills On Demand - Currently offering a free website with over 100 full-length workouts across 10 categories
• HASfit - Find hundreds of full exercise routines for all levels. Also has a free app for Android and iOS
• Jessica Smith - Various types of exercise routines, from walking to HIIT to yoga
• YMCA 360 - Barre workouts, exercise routines for older adults, and more
• Walk at Home by Leslie Sansone - A variety of short and long indoor walking breaks
• The American Heart Association is offering live and recorded virtual workouts on their Move More Together page
• If running is more your speed, review this list of the best running apps
• POPSUGAR - Upbeat exercise routines set to music as well as dance workouts
• Don't own or have access to exercise equipment? iFit has got you covered with a variety of bodyweight, dumbbell, yoga, and recovery workouts! Click here to learn more and begin your 60-day free trial.

Nutrition

Telecommuting can bring with it the advantage and disadvantage of having food at your fingertips. If you find yourself frequently eating, or perhaps overeating and snacking on unhealthy foods, consider taking five minutes before each eating occasion to examine your physical and emotional needs. Ask yourself a few questions to find out if eating will help you to feel better. In other words, take a moment to decide, am I really hungry, or is this masking a different type of need?

A helpful acronym you can use before you make your way to the fridge is to “HALT.” Ask yourself, am I Hungry, Angry, Lonely, Tired? There are many reasons that we may look to food for comfort or feel hungry when something else is going on. Below are some resources that can help you maintain good nutritional health while telecommuting:

• To learn more about HALT, view a video by the Mayo Clinic here
• Academy of Nutrition and Dietetics Resource Hub - Find resources for planning, prepping and cooking at home
• Visit the USDA’s MyPlate Kitchen for recipe instructions on video and more
• Click here to access healthy recipes from the American Heart Association
• Click here to access healthy Recipes from the American Diabetes Association
• Employees and eligible family members can receive nutrition counseling through IMPACT. Call 800-227-6007 to schedule a consultation today.
• Our wellness partner, Be Well Solutions, provides additional services for full time, benefits eligible faculty and staff, such as telephonic health coaching, a video library, and other web-based tools to support your nutrition goals. From the Be Well portal, click on My Resources to find a the video library and additional web-based tools to support good nutrition habits. Schedule a telephonic coaching session under My Appointments.