30 Minutes to Wellbeing
Time is the #1 factor which limits individuals with their health and wellbeing goals. There are many components which make up an individuals wellbeing, but studies have shown that exercising, proper nutrition and stress management are all shown to increase memory, improve energy, decrease illness and improve your attitude.
Below are some tips on how to incorporate exercise, nutrition and stress management in to your life without taking a lot of time.
Exercise in 30 minutes...
- Cardio Respiratory & Muscle Strengthening:
- ACSM (American College of Sports Medicine) recommends 30 minutes of moderate intensity cardio exercise three days per week.
- If time is a big concern for getting in your workout remember that this 30 minutes is an accumulation throughout the day and can be split up in to multiple training sessions (10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night).
- Start your training programs slow, increasing intensity (speed, resistance, incline, etc.) slowly; about 5% each week.
- Try to incorporate activities with friends (sports, bike riding, group walks or jogs, sledding, etc) to make your workouts more enjoyable and can also be your social time for the day.
- When weight training, try to incorporate strength exercises that work multiple muscle groups at one time to recieve the most "bang for your buck" with your workouts.
- Try to limit the time you rest between each exercise (about 20-30 seconds between each exercise). This will increase the calories burned during your weight lifting and significantly decrease the time spent.
- Stretching:
- Incorporating a comprehensive stretching routine into your day can improve exercise performance, reduce injuries, and help with stress management.
- To receive the full benefits of a stretching routine it is best to stretch at least three days per week, but luckily these stretches do not have to take time out of your day.
- For a comprehensive list of stretches please visit the Exercise Website by Univeristy Recreation.
- These stretches can be incorporated into your day for quick 10-15 minute stress/stretching breaks and can easily be done in your office or at home.
For more information on exercise guidelines, exercise technique, and how exercising benefits your health please visit University Recreation's Exercise Website.
Proper Nutrition in 30 minutes...
Proper nutrition can help with weight management, reducing your chances of illness and can increase your physical performance as well as academic performance. Please visit the resources below for more information on incorporating proper nutrition in to your daily life.
WSU My Nutrition:
My Nutrition is a website provided by WSU Dining Services. Here you can find information on nutrition & dietary guidlines, nutrition calculators, and nutritional calculators to help you figure out your best nutrition plan.
Net Nutrition:
Net Nutrition is a website provided by WSU Dining Services. Here you can find nutrtional information for each of the menu items at the WSU Dining centers, markets, and restaurants on throughout campus. You can plan your meals and daily plans all while staying healthy.
30 Min. Recipes and More:
Fruits and Veggies More Matters is a website that promotes eating more fruits and vegetables and has many resources on how to encorporate these in to your diet. Visit the website for quick and easy healthy recipes, healthy cooking tips and more information.
