October Wellness Challenge: Exercise


A new month, a new Wellness Challenge, friends! This month, we’re working on exercise. But first, let’s recap September’s challenge. As always, let us know how it’s going here in the comments or on Twitter and LinkedIn.

September’s Challenge: Be the best at your game by adopting a growth mindset

Last month we challenged you to be the best at your game by adopting a growth mindset. The CEEK Team focused on language this month, focusing on a growth mindset rather than fixed internal mind chatter. As CEEKer Maggie put it:

I did catch myself a few times saying things like “I’m not good at that” or “I’ll never be able to do that”… I instantly switched the language to that of a growth mindset and it really did make me feel better about myself and the situation!

October’s Challenge: Make time in your schedule to exercise for the next 30 days.

Exercise…it does the body, mind, and spirit good. Exercise can help you improve emotional and mental health by reducing stress and anxiety, enhancing self-esteem, and generally improving your mental state of mind. The World Health Organization and Centers for Disease Control and Prevention offer recommendations for adults:

  • At least 150 minutes of moderate-intensity aerobic physical activity throughout the week or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week.

  • For additional health benefits, engage in physical activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week.

  • Muscle-strengthening activities should be done with major muscle groups on 2 or more days a week.

Does that sound like a lot? The key to sustaining any exercise program is finding something that you like to do. Dance, hike, bike, run, walk, yoga, swim, play tennis, jump rope, play tag, lift weights, or whatever gets you active. Finding an activity partner is another valuable way to keep up with an exercise program. Find someone you can exercise with who will hold you accountable when you don’t feel like showing up. It is much harder to skip a workout if you know that someone is waiting for you!

Don’t sacrifice the important for the perpetually urgent. Make time in your schedule to exercise and let exercise be your stress reliever. Remember any exercise is better than no exercise. Don’t just find time to exercise; rather, make the time to exercise. You will be happy you did. CEEK a Better Way!


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