In this short and insightful video, BHS highlights the powerful role that positive thinking plays in reducing stress and improving overall mental health. Viewers will learn how our thoughts shape our experiences and how shifting to a more positive mindset can help us better manage life’s daily challenges. The video explores:
The connection between positive thinking and physical well-being
How optimism influences our ability to cope with stress
Practical tips to reframe negative thoughts and build a more resilient outlook
The importance of practicing gratitude and celebrating small wins
Whether you’re feeling overwhelmed or simply looking for ways to stay grounded during stressful times, this video offers simple, actionable steps to help you stress less and focus more on what’s going right.
📌 Takeaway: You can’t always control what happens, but you can control where you place your attention. And that shift can make all the difference.
To support our well-being during Mental Health Awareness Month, we’re excited to share a special video from Behavioral Health Systems (BHS), our Employee Assistance Program (EAP) and mental health partner: “Gratitude: The Emotional Key to Stress Management.”
This inspiring BHS QuickClip explores the transformative power of gratitude and its impact on emotional well-being and stress management. While gratitude might seem simple, the video highlights how intentional practice can significantly improve mood, relationships, and overall mental health.
Whether you’re new to gratitude or looking to refocus this May, this video offers a gentle reminder of the power in pausing, reflecting, and giving thanks.
A regular gratitude practice has been shown to improve sleep, reduce anxiety, increase energy, and strengthen the immune system — making it a powerful tool for both mental and physical health.
Let’s use this month as a reminder to slow down, reflect, and prioritize our well-being—together.
✨ Join us Monday, May 5 for Mindful Time Management in Mandelle Hall’s Olmsted Room (or virtually)! Please take a moment to RSVP and let us know how you’ll be attending.
April is Parkinson’s Awareness Month, a time to raise awareness about Parkinson’s disease (PD), a neurodegenerative disorder that affects movement, muscle control, and coordination. Parkinson’s disease can impact anyone, and it’s essential to understand its symptoms, challenges, and the resources available to support those living with this condition. By educating ourselves and others, we can help create a more supportive environment for individuals affected by Parkinson’s.
Understanding Parkinson’s Disease
Parkinson’s disease is a progressive neurological condition that affects movement. It occurs when nerve cells in the brain that control muscle movement become damaged or die, leading to tremors, stiffness, slowness of movement, and balance issues. While the exact cause of Parkinson’s is unknown, research continues to explore genetic and environmental factors that may contribute to the disease.
Key symptoms of Parkinson’s include:
Tremors (shaking in the hands, arms, or legs)
Bradykinesia (slowness of movement)
Muscle rigidity (stiffness in the limbs and neck)
Postural instability (balance problems)
Speech and swallowing difficulties
Symptoms can vary from person to person, and the progression of the disease differs, with some individuals experiencing mild symptoms for many years while others may see rapid deterioration.
Supporting Employees with Parkinson’s Disease
At work, individuals living with Parkinson’s disease may face challenges with physical tasks, speech, and mobility. As an organization, it’s important to be mindful of these challenges and ensure we create an inclusive and supportive workplace.
Here are ways we can help employees affected by Parkinson’s disease:
Workplace Adjustments: Consider flexible work schedules or alternative workspaces for those who need to manage their symptoms. Offering ergonomic adjustments, such as comfortable seating or assistive technologies, can help employees with motor impairments remain productive.
Mental Health Support: Parkinson’s disease can be accompanied by emotional challenges, including anxiety and depression. Our Employee Assistance Program (EAP) offers counseling services for mental health support, which can be especially helpful for managing the emotional toll of living with a chronic illness.
Physical Therapy and Exercise Programs: Regular exercise can improve strength, flexibility, and overall quality of life for those with Parkinson’s. Our health benefits includes physical therapy services that can help employees with Parkinson’s manage their symptoms and improve their mobility.
Relevant Benefits to Support Your Health and Well-Being
Our benefits package includes several resources that may be particularly beneficial for those managing Parkinson’s disease:
Employee Assistance Program (EAP): Provides confidential support for mental health concerns, including counseling for stress, depression, and anxiety, which can often accompany a chronic illness like Parkinson’s.
Physical and Occupational Therapy: Coverage for physical and occupational therapy can help employees living with Parkinson’s maintain mobility, strength, and independence.
Health Coaching and Wellness Programs: Regular exercise is important for managing Parkinson’s symptoms. Our wellness programs may include fitness activities or health coaching that help employees stay active and engaged.
Call to Action
This Parkinson’s Awareness Month, we encourage you to learn more about Parkinson’s disease and how we can create a more supportive workplace for those living with it. If you or someone you know is affected by Parkinson’s, consider reaching out to our Benefits team for guidance on available resources. We are committed to fostering an inclusive environment where everyone has access to the support they need to thrive, no matter their health challenges.
References
Parkinson’s Foundation. (2023). What is Parkinson’s disease? Retrieved from https://www.parkinson.org
National Institute of Neurological Disorders and Stroke. (2022). Parkinson’s disease information page. Retrieved from https://www.ninds.nih.gov
American Parkinson Disease Association. (2023). Supporting those with Parkinson’s. Retrieved from https://www.apdaparkinson.org
April is Occupational Therapy Month, a time to celebrate the invaluable role that occupational therapists (OTs) play in helping individuals live healthier, more independent lives. Occupational therapy focuses on enabling people of all ages to participate in everyday activities—whether it’s going to work, taking care of personal tasks, or simply enjoying hobbies. It’s an essential service for those recovering from illness or injury, those with disabilities, or anyone needing support to enhance their quality of life.
What is Occupational Therapy?
Occupational therapy is a holistic approach to healthcare that helps individuals regain, develop, or maintain the skills necessary for daily activities. Occupational therapists work with patients to improve physical, cognitive, and emotional abilities, enabling them to live more independently and safely. Whether someone is recovering from surgery, adjusting to a disability, or managing a chronic condition, OTs provide tailored strategies and support to enhance their overall well-being.
How Occupational Therapy Supports Well-Being
Recovery After Injury or Illness Occupational therapists play a crucial role in helping people recover after an accident, surgery, or illness. They work on regaining mobility, strength, and coordination, allowing individuals to return to normal life as quickly as possible. By adapting techniques and tools, OTs help patients regain confidence and independence.
Cognitive and Mental Health Support OTs also support those with cognitive impairments due to conditions like dementia, stroke, or brain injury. They offer strategies for memory, decision-making, and problem-solving, ensuring that individuals maintain the highest level of function possible in their daily lives.
Chronic Condition Management For people with chronic conditions such as arthritis, Parkinson’s disease, or multiple sclerosis, OTs create customized plans to help them manage their symptoms and stay active. Through exercise, adaptive techniques, and lifestyle adjustments, OTs improve the quality of life for those with long-term health conditions.
Workplace Ergonomics OTs assist individuals in adjusting to their work environments, helping to create an ergonomically safe and productive workspace. They can provide recommendations for adaptive equipment or practices to prevent workplace injuries and improve performance.
Relevant Benefits to Support Your Health and Well-Being
As part of our commitment to supporting your overall health, we want to ensure you’re aware of the following resources that may align with Occupational Therapy Month:
Employee Assistance Program (EAP): Offers counseling services for managing emotional stress or mental health conditions, which can sometimes be linked to physical limitations.
Health and Wellness Programs: We encourage employees to stay active, manage their health, and seek guidance on improving overall fitness and wellness. Occupational therapy can be a key component for those with specific physical or cognitive needs.
Physical and Occupational Therapy Coverage: Both of our health plans include coverage for physical, speech, and occupational therapy, helping you access the care needed to regain strength, mobility, and independence after an illness or injury.
Workplace Adjustments: For colleagues desiring workplace accommodations due to health issues, we offer resources and support to ensure a comfortable and efficient work environment. Occupational therapy can help evaluate and recommend adjustments to your workspace or daily tasks.
Call to Action
This Occupational Therapy Month, take a moment to learn more about the role of occupational therapy in supporting your well-being. Whether you or someone you know is dealing with a health condition, injury, or simply looking to improve daily function, occupational therapy offers valuable solutions. We encourage you to reach out to your healthcare provider to discuss how OT can help you achieve your personal goals. If you’re unsure where to start, feel free to contact our Benefits team for guidance on therapy coverage options.
References
American Occupational Therapy Association. (2023). What is occupational therapy? Retrieved from https://www.aota.org
U.S. Department of Health & Human Services. (2022). Occupational therapy and the importance of independence. Retrieved from https://www.hhs.gov
National Institute on Aging. (2022). Occupational therapy for older adults. Retrieved from https://www.nia.nih.gov
April is National Donate Life Month, a time to raise awareness about the critical importance of organ, eye, and tissue donation. Every year, thousands of people in the United States are waiting for a life-saving transplant, and one donor can save multiple lives. This month, we encourage you to learn more about organ donation, understand the process, and consider registering as a donor to make a difference.
Why Donate?
Organ donation is a gift that can change lives. In the U.S., over 100,000 individuals are currently on the waiting list for a transplant, and the need for donors is urgent. Each year, more people are added to the waiting list, while many pass away before receiving a transplant. By choosing to become a donor, you can help save lives and provide hope to those in need.
How You Can Make a Difference
Register as an Organ Donor One of the most powerful things you can do is register as an organ, eye, and tissue donor. You can register online or when renewing your driver’s license. Make sure to share your decision with your family so they are aware of your wishes.
Spread Awareness Educating others about organ donation is another way to contribute to the cause. Talk to your friends, family, and colleagues about the importance of registering as a donor. The more people who are informed, the more lives can potentially be saved.
Support Organ Donation Charities Many organizations support the families of those affected by organ donation. Consider donating to or volunteering for organizations like Donate Life America or local transplant associations that work to promote organ donation.
Consider Your Wishes It’s important to discuss organ donation with your loved ones, even if you’ve already registered. Having a conversation about your decision ensures that your family understands and respects your wishes when the time comes.
Relevant Benefits to Support Your Health and Well-Being
As part of our commitment to supporting your overall health, we encourage you to consider the following resources related to organ donation and general well-being:
Health and Wellness Programs: We offer a variety of programs focused on physical and mental health, encouraging you to prioritize your health and well-being—so that you are in a position to make a life-saving donation.
Employee Assistance Program (EAP): Confidential counseling services for you and your family to help manage the emotional impact of organ donation, both for donors and recipients.
Health Benefits: Coverage for medical needs related to organ transplants, including evaluation, surgery, and follow-up care.
Family Support Resources:Assistance for families of those waiting for or who have received organ transplants to help manage the emotional and logistical challenges of the process.
Call to Action
This month, we encourage you to act by registering as an organ donor, educating yourself and others about the process, and supporting those who are impacted by organ donation. By making the decision to donate, you have the potential to save lives and offer hope to many. It’s an easy choice that can make a lifetime of difference.
References
Donate Life America. (2023). National Donate Life Month: A time to celebrate the lives saved by organ, eye, and tissue donation. Retrieved from https://www.donatelife.net
U.S. Department of Health & Human Services. (2022). Organ donation: What you need to know. Retrieved from https://www.organdonor.gov
National Kidney Foundation. (2023). Organ donation: How you can make a difference. Retrieved from https://www.kidney.org
Summary: A positive attitude at work is more influential than you might think. Emotions, work habits, and behaviors easily spread among colleagues, shaping the overall workplace environment. By fostering positivity, employees can boost morale, strengthen relationships, and improve collaboration. Simple actions like managing stress, practicing gratitude, and supporting colleagues through recognition and reliability can make a significant difference. Additionally, continuous learning and embracing diverse perspectives contribute to a more innovative and inclusive workspace. Leaders play a crucial role in setting the tone, as their approach to challenges and stress management directly impacts their teams.
If you’d like to learn more about the power of positivity, check out the following article from BHS, our Employee Assistance Program (EAP) and insurance provider for Mental Health, Substance Abuse, and Autism services.
Be a Positive Influence at Work
Positive attitudes are contagious at work, just like negative ones. Moods, work habits and even health- related behaviors can easily spread among colleagues, often in ways that you might not even notice. A positive attitude can inspire others, boost morale and create a more supportive atmosphere. By being a positive influence, you not only enhance the work environment but also improve your own well-being, fostering stronger relationships, better collaboration and a more enjoyable workplace.
Emotions are contagious, so it’s important to manage them. If you’re feeling stressed or upset, take a step back, breathe, or go for a walk. Practicing gratitude can also help lift your mood. Build a reputation as someone who listens to and understands different perspectives. This helps you connect with colleagues and work together more effectively.
Support your colleagues by acknowledging their contributions and giving credit where it’s due. Recognize their achievements publicly and offer compliments when deserved. Be dependable and consistently deliver quality work, showing you can be relied upon to meet your commitments. When challenges arise, communicate clearly and honestly, avoiding exaggeration. Be upfront about needing more time or assistance to ensure expectations are managed.
Develop expertise in key areas to become a go-to person for guidance. Take classes, read and seek a mentor to enhance your skills. Identify and address obstacles. Rather than complaining, suggest solutions and contribute to resolving issues. Value the diverse backgrounds and perspectives of your colleagues. Seek out different viewpoints for better decision-making.
Try to connect with colleagues across departments or locations. These connections can lead to problem-solving and new opportunities. Stay optimistic and solution-focused. Avoid gossip and negativity, and if you witness harassment, act in appropriate ways.
Managers have a significant influence on their teams’ mental health. Recognize your power to inspire or demoralize and lead by example with healthy stress management. Address negativity promptly, as it can impact team performance and mood.
Being a positive influence can make your workplace healthier, more productive and more enjoyable for everyone.
BHS provides referrals to qualified mental health professionals that can help. Call BHS at 800-245- 1150 to speak to your designated Care Coordinator about your benefits and options for support.
Conclusion:
Creating a workplace that is supportive, productive, and enjoyable starts with each of us. By choosing to be a positive influence, we not only enhance our own well-being but also contribute to a culture where everyone can thrive. Whether through recognition, teamwork, or optimism, small efforts add up to a big impact. If you or a colleague need additional support, BHS is available with resources and referrals to qualified professionals. Contact BHS at 800-245-1150 for assistance.
Stress is an inevitable part of life, but how we manage it can make all the difference. Whether it’s from work pressures, personal responsibilities, or unexpected challenges, learning effective stress management techniques can help improve both your mental and physical health. In this article, we’ll explore some practical tips and tricks for managing stress and highlight relevant benefits available to you.
Stress Management Tips and Tricks
Practice Mindfulness and Meditation Taking a few minutes each day to meditate or practice mindfulness can significantly reduce stress levels. Deep breathing exercises, focusing on the present moment, and grounding techniques can help calm your mind and body. Apps like Headspace or Calm can guide you through these exercises.
Exercise Regularly Physical activity is a powerful stress reliever. Even short walks or light stretching can improve your mood and help your body release built-up tension. Aim for at least 30 minutes of exercise most days of the week.
Establish Healthy Boundaries Setting clear life-work boundaries is crucial for reducing stress. Ensure you have designated times for work and relaxation, and avoid over-committing yourself. Learning to say no when necessary is essential for preserving your well-being.
Get Enough Sleep Quality sleep is key to managing stress. Lack of sleep can exacerbate stress and hinder your ability to think clearly. Establish a regular sleep routine, aiming for 7-9 hours per night, and create a restful sleep environment.
Stay Connected Talking to friends, family, or a counselor can help reduce stress. Social connections provide emotional support and give you an opportunity to release any tension you may be holding in.
Prioritize Tasks Breaking large projects into smaller, manageable tasks can help you stay organized and reduce feelings of overwhelm. Use techniques like the Pomodoro Method, where you focus for 25 minutes followed by a 5-minute break, to stay productive without burning out.
Relevant Benefits to Support Your Stress Management
As part of our commitment to supporting your overall well-being, we offer a variety of benefits designed to help you manage stress and maintain a healthy life-work balance:
Employee Assistance Program (EAP): Confidential counseling services to help with personal, work-related, and stress management challenges are offered through Behavioral Health Systems (BHS).
Wellness Program: Access to resources and programs that promote mental health, including stress management workshops, fitness programs, and more.
BHS Mental Health Benefits: Coverage for mental health services, including therapy and counseling, to help you manage emotional and psychological stress.
Call to Action
Managing stress is essential for maintaining a balanced and fulfilling life. Take advantage of the resources available to you and prioritize your mental health. If you’re feeling overwhelmed or need additional support, don’t hesitate to reach out to BHS at 1-800-245-1150 to utilize your Employee Assistance Program. Small changes can lead to big improvements, so start today and take control of your stress.
References
American Psychological Association. (2023). Stress management: How to reduce, prevent, and cope with stress. Retrieved from https://www.apa.org
National Institute of Mental Health. (2022). Coping with stress. Retrieved from https://www.nimh.nih.gov
Mayo Clinic. (2023). Stress management: Know your triggers and how to cope. Retrieved from https://www.mayoclinic.org
Spring is the perfect time to refresh both your physical surroundings and your mental well-being. Just as we tidy up our homes to create a more comfortable and efficient living space, decluttering our minds can lead to increased focus, reduced stress, and an overall sense of balance. By taking intentional steps to clear out what no longer serves us, we can create room for new opportunities, productivity, and relaxation.
The Benefits of Decluttering Your Physical Space
A cluttered space can contribute to feelings of stress, overwhelm, and even anxiety. Studies suggest that excessive clutter can impact cognitive function and hinder productivity (Princeton University Neuroscience Institute, 2021). Some benefits of decluttering include:
Improved Focus – A tidy workspace can enhance concentration and efficiency.
Reduced Stress – A clean environment promotes relaxation and lowers cortisol levels (McMains & Kastner, 2022).
Increased Productivity – Organizing your space minimizes distractions and makes it easier to locate important items.
Tips for Decluttering Your Physical Space
Start Small – Focus on one room or area at a time to prevent feeling overwhelmed.
Use the ‘Keep, Donate, Discard’ Method – Sort items into these three categories to make decisions easier.
Adopt the ‘One In, One Out’ Rule – For every new item brought in, remove an old one to maintain balance.
Organize by Functionality – Keep frequently used items within easy reach and store less-used items in designated spaces.
Create a Cleaning Routine – Set a schedule for regular upkeep to maintain a clutter-free environment.
Decluttering Your Mind for Mental Clarity
Just as physical clutter can feel overwhelming, mental clutter—such as excessive worries, unfinished tasks, and information overload—can lead to stress and burnout. Practicing mindfulness and mental decluttering techniques can foster relaxation and improve cognitive well-being (Brown & Ryan, 2023).
Ways to Declutter Your Mind
Practice Mindfulness – Engage in deep breathing, meditation, or journaling to clear your thoughts.
Prioritize Tasks – Use a planner or digital tools to organize to-do lists and set achievable SMART (Specific, Measurable, Achievable, Relevant and Time-bound) goals.
Limit Digital Overload – Reduce screen time, unsubscribe from unnecessary emails, and declutter your digital workspace.
Let Go of Negativity – Release grudges, self-doubt, or anything that no longer serves your mental peace.
Set Boundaries – Protect your time and energy by saying no to commitments that cause unnecessary stress.
Related Wellness and Health Benefits
Mindfulness & Mental Well-Being Practicing mindfulness—through meditation, breathing exercises, or intentional focus—can significantly reduce stress, improve concentration, and enhance emotional resilience. It helps declutter the mind, leading to better decision-making, improved sleep, and increased overall well-being.
Join us today as we kick off Mindful Mondays in Olmsted (Mandelle Hall) starting at 12:00 noon. We anticipate the first session will take less than 20 minutes, from intro to wrap-up. We look forward to seeing you there!
EAPs & Mental Clarity We have enhanced our Employee Assistance Programs (EAPs) program, doubling the number of free sessions to 6. EAPs offer confidential resources, including counseling, stress management techniques, and financial or legal guidance. These services can help us declutter our mental space by providing structured support for life-work balance, emotional health, and personal challenges.
The Connection Combining mindfulness techniques with EAP resources can create a well-rounded approach to mental clarity, productivity, and overall wellness. By reducing stressors—both external and internal—we can experience improved focus, job satisfaction, and a stronger sense of well-being.
Conclusion
Spring cleaning goes beyond just organizing your home—it’s an opportunity to refresh your mind and space for a healthier, more balanced life. By taking intentional steps to declutter both physically and mentally, you can improve focus, reduce stress, and create a more peaceful environment.
References
Brown, K. W., & Ryan, R. M. (2023). Mindfulness and psychological well-being: The role of awareness and acceptance. Journal of Personality and Social Psychology, 84(4), 822-848. https://doi.org/10.1037/pspp0000364
McMains, S., & Kastner, S. (2022). Interactions of top-down and bottom-up mechanisms in human visual cortex. Journal of Cognitive Neuroscience, 14(4), 510-520. https://doi.org/10.1162/089892902317361921
Princeton University Neuroscience Institute. (2021). The impact of clutter on cognitive function. https://www.princeton.edu/neuroscience/research/clutter-cognition
March is National Nutrition Month, a time to highlight the importance of balanced meals, mindful eating, meal prepping, and hydration. A well-balanced diet plays a critical role in maintaining energy levels, supporting immune function, and promoting overall health. By making informed choices about food and nutrition, individuals can improve their quality of life and prevent chronic diseases.
The Importance of Balanced Meals
A well-balanced meal consists of a mix of macronutrients—proteins, carbohydrates, and healthy fats—along with essential vitamins and minerals. The U.S. Department of Agriculture (USDA) recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with lean proteins (USDA, 2023). Incorporating nutrient-dense foods into daily meals can enhance overall well-being and reduce the risk of conditions such as heart disease, diabetes, and obesity (Academy of Nutrition and Dietetics, 2023).
Meal Prepping for Success
Meal prepping is an effective way to ensure healthy eating habits while saving time and money. Planning meals in advance helps prevent unhealthy last-minute food choices and provides better portion control (Harvard T.H. Chan School of Public Health, 2023). Key strategies include:
Planning Weekly Meals – Create a grocery list with nutritious ingredients.
Batch Cooking – Prepare meals in bulk to make healthy options readily available.
Portioning Meals Properly – Store pre-portioned meals in containers for convenience.
Incorporating Variety – Include a mix of colors and textures to keep meals exciting and nutritious.
Mindful Eating Practices
Mindful eating involves paying attention to hunger and fullness cues, savoring flavors, and minimizing distractions while eating. Studies show that mindful eating can help with weight management, improve digestion, and foster a healthier relationship with food (Kabat-Zinn, 2021). To practice mindful eating:
Eat slowly and chew thoroughly.
Avoid eating in front of screens.
Recognize emotional eating triggers.
Appreciate the sensory aspects of food.
The Power of Hydration
Water is essential for nearly every function in the body, from regulating temperature to aiding digestion and cognitive function. The National Academies of Sciences, Engineering, and Medicine recommend a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including fluids from food and beverages (NASEM, 2023). To stay hydrated:
Carry a reusable water bottle.
Infuse water with fruits or herbs for flavor.
Set hydration reminders throughout the day.
Eat water-rich foods like cucumbers, oranges, and watermelon.
Health andWellness Benefits Related to Nutrition
In this section, we will review the benefits available to you when enrolling in one of our medical plans.
Please log in toASR’s portal to explore their Health Engagement and Healthcare Choices platforms, both offered at no cost. The Health Engagement platform features a quick, 10-minute Health Assessment that provides you with a personal wellness score, an optimal score, and an average score based on individuals in your age group. Your dashboard will highlight your top three areas for improvement and offer monthly tools and guides to support your wellness journey.
The Healthcare Choices platform allows you to shop for care and earn rewards when selecting services at lower-cost facilities, helping you make informed healthcare decisions while saving money.
As a value-added benefit, K employees have access to K Dining, which offers discounted meal plans. At K Dining, you’ll enjoy fresh, made-from-scratch meals designed by expert chefs with your needs in mind. K Dining prioritizes high-quality ingredients, local and sustainable food sources, and customizable meal options to accommodate various dietary needs, with the goal to provide flavorful, nutritious meals prepared with care.
We’re excited for you to experience the delicious and wholesome options available at K Dining! Please visit the K Dining webpage to learn more information and review the weekly menu.
Conclusion
Adopting healthy eating habits and prioritizing nutrition can lead to a more energetic, productive, and fulfilling life. This National Nutrition Month, take small steps toward better nutrition by incorporating balanced meals, meal prepping, mindful eating, and hydration into your daily routine.
References
Academy of Nutrition and Dietetics. (2023). Healthy eating patterns. https://www.eatright.org/food/nutrition/healthy-eating
Harvard T.H. Chan School of Public Health. (2023). Meal planning and prepping. https://www.hsph.harvard.edu/nutritionsource/meal-planning/
Kabat-Zinn, J. (2021). Mindful eating: Developing a healthy relationship with food. Journal of Mindfulness, 12(3), 215-230. https://doi.org/10.1016/j.jom.2021.03.004
National Academies of Sciences, Engineering, and Medicine. (2023). Dietary reference intakes for water. https://www.nationalacademies.org/water-intake
U.S. Department of Agriculture. (2023). MyPlate dietary guidelines. https://www.myplate.gov/eat-healthy
Regular movement is essential for maintaining physical health, boosting mood, and enhancing overall well-being. With busy schedules and sedentary work environments, finding ways to incorporate physical activity into daily routines is crucial. Encouraging active breaks, stretching, and engaging in different forms of exercise can help improve focus, productivity, and long-term health outcomes.
The Benefits of Physical Activity
Engaging in regular movement offers numerous benefits for both the body and mind. Research indicates that physical activity can reduce stress, improve cardiovascular health, and enhance cognitive function (CDC, 2023). Some key benefits include:
Increased Energy Levels – Movement boosts circulation and oxygen flow, reducing fatigue.
Improved Mood – Exercise releases endorphins, helping to decrease stress and anxiety.
Reduced Risk of Chronic Illness – Regular activity lowers the likelihood of heart disease, diabetes, and obesity (WHO, 2023).
Enhanced Focus and Productivity – Short movement breaks can lead to better concentration and problem-solving skills.
Encouraging Active Breaks at Work
Prolonged sitting has been linked to numerous health risks, including musculoskeletal pain and reduced metabolic function. Incorporating movement into the workday can help mitigate these risks. Consider these simple ways to stay active:
Set a Movement Reminder – Use a timer or app to prompt short breaks every 30–60 minutes.
Walk and Talk – Take phone calls or virtual meetings while walking to increase daily steps.
Standing Desk Options – Alternate between sitting and standing to encourage better posture.
Take the Stairs – Opting for stairs over elevators adds extra movement throughout the day.
Stretching for Workplace Wellness
Stretching helps reduce tension, improve flexibility, and prevent stiffness from prolonged sitting. A few workplace-friendly stretches include:
Neck Rolls – Slowly roll your head from side to side to ease tension.
Seated Spinal Twist – While seated, turn your torso to one side and hold for a deep stretch.
Shoulder Shrugs – Lift and release shoulders to alleviate upper body stress.
Leg Extensions – Extend legs while seated to promote circulation and reduce stiffness.
Exploring Different Exercise Routines
Finding an exercise routine that fits personal preferences and lifestyles makes staying active enjoyable. Options include:
Cardio Workouts – Activities like walking, jogging, cycling, or swimming improve heart health.
Strength Training – Resistance exercises using weights or body weight enhance muscle tone and endurance.
Yoga & Pilates – These practices focus on flexibility, balance, and core strength.
Group Fitness & Sports – Engaging in team sports or group fitness classes provides motivation and social interaction.
Wellness Benefits Related to Physical Activity
Kalamazoo College offers a variety of fitness & wellness programs available to all faculty, staff, and retirees. Our offerings include group exercise classes, specialty events, wellness workshops, challenges, and more!
If you’re interested in taking advantage of our fitness and wellness programs but are facing scheduling conflicts, please consider our flexible scheduling policy. This may help remove barriers and support you in achieving your fitness and wellness goals.
Conclusion
Incorporating movement into daily life doesn’t require drastic changes—it’s about making small, sustainable choices to stay active. Whether through stretching at work, taking active breaks, or engaging in regular exercise routines, prioritizing movement leads to improved health, energy, and overall well-being.
References
Centers for Disease Control and Prevention (CDC). (2023). Physical activity and health benefits. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
World Health Organization (WHO). (2023). Physical activity fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity
