Welcome to Well-being Challenge #4!

Choose one or more ways to improve your emotional, financial or physical well-being:

Start each day with a positive affirmation. 

Positive affirmations are short, encouraging statements you can say to yourself to help you overcome doubt and improve your self-confidence. They can be about a positive quality or trait you see in yourself or a choice you’ve made or are making that you’re proud of. Research has shown that saying positive affirmations reduces stress, increases well-being and makes you more open to making changes in your life.

You can say your affirmations out loud, in your head or write them down. Make them as specific as possible, for example, “I am strong,” “I can do hard things,” “I did great work this week.” With repetition, these positive phrases can reshape how you think and feel about yourself, improving your relationship with yourself and others.

Add 5% of each paycheck to an emergency account.

An emergency account is money you set aside for unexpected expenses, such as car repairs, a big rent increase or fixing a leaky roof. This money gives you peace of mind, knowing you can cover whatever surprises come your way. And it keeps you from having to use a credit card for emergencies so that you don’t have to pay interest on them for months.

Aim to save three to six months of expenses to fully fund your emergency account. To figure out that amount, look at your bank account to see what you usually spend in a month. Multiply that figure by three or six. Then start funding the account with 5% of each paycheck to build it over time. And make sure to keep your emergency money in a savings account, money market account or online bank where it’s easily accessible.

Increase your step count by 1,000 steps per day. 

A recent study reported by the New York Times showed that walking 4,000 steps a day, or for 30–45 minutes, can reduce the risk of dying from cardiovascular disease. It also found that the more steps you take, the better off you are — mortality risk decreased by 15% with every additional 1,000 steps people took.

Increasing your daily step count is easy. You can go for a stroll around the block after you get your mail. Chase your kids around at a park. Get off the bus a stop early. Or take a walk while you talk on the phone — a 20-minute phone call could take between 1,200 and 2,000 steps! If you have one, carry a smartphone with a step tracking app or a fitness tracker to record your steps. And be sure to listen to your body. Set a goal and do your best every day.

 

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Welcome to Well-being Challenge #3!

Choose one of the following ways to improve your physical
well-being:

Add 20 minutes of physical activity to each day.

There are a lot of small changes you can make in your day to add some activity. Take the stairs instead of the escalator. Park farther away from your destination. Have walking meetings at work or catch-up walks with friends. Do push-ups and squats while you’re watching TV

Every minute you move more and sit less adds up. By being physically active, you reduce your risk for disease, strengthen your bones and muscles, keep your thinking skills sharp, and even improve your life expectancy. Try to build up to a total of 150 minutes or more of moderate-intensity activity per week. Once you start looking for ways to add more activity to your day, you’ll find it easier to keep going.

Drink a glass of water when you first wake up.

Staying hydrated has loads of benefits. It improves your concentration, memory and mood. It aids digestion and boosts energy. It keeps your joints lubricated so you can move more freely. It can even reduce your chance of developing kidney stones.

Did you know you can lose water breathing and perspiring as you sleep? Starting your day with a glass of water helps hydrate your body in the morning. It also jump-starts your daily intake. Conventional wisdom suggests drinking at least eight glasses of water per day. But people have different hydration needs, so check with your doctor to see what’s right for you.

Set a bedtime that’s early enough to get 7 hours of sleep.

Getting enough sleep on a regular basis can be challenging, especially if you work the night shift or an irregular schedule. But it’s important not getting enough sleep can increase your risk for many diseases and disorders, such as heart disease, stroke and dementia.

Fortunately, there are things you can do to improve your sleep starting with setting a consistent bedtime. Most smartphones have a sleep mode feature you can use to set a bedtime that will help you meet your sleep goal. Your phone will notify you when it’s time to go to bed, and it will be silent until your wake-up alarm.

If you don’t have a smartphone, you can use a kitchen timer or other device. Make sure you go to bed once you get the bedtime signal. With practice, you can make it a habit.

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