2021 Virtual Wellness Month – Bingo Is Back!!
May is Wellness Bingo Month
The Wellness Committee is going to host Wellness Month again this year with a few new changes to celebrate being back in the office. Participating in this year’s event is as easy as 1,2,3!
Getting healthy has never been easier. Participate in activities listed on the card that are related to wellness all month long until you get 5 in a vertical, diagonal or horizontal; then you got BINGO!
First: Get your Wellness Bingo Card
Download the BINGO Card (PDF). It can be printed or kept digitally on your computer.
Second: Start Checking Off Your Bingo Squares
Click on the Bingo Square below you want to complete and it will tell you how to check that bingo square off your list.
Complete a row side to side, up or down, or diagonal on your bingo card.
Third: Once you get BINGO
When you done completing your card:
- If you are attending Health & Fitness Day event on Friday, June 4, 2021 from 11:00 a.m. to 3:00 p.m. It has been approved for staff to take an extra half an hour for lunch to attend this event.
Print your card and bring it with you. Just hand it over in the Drive-Thru. Remember to RSVP at wellnessmonthdrivethru2021.eventbrite.com.
For those who participate in BINGO we first ask that you RSVP to the drive-thru event so we can plan for you. To be eligible for the drive-thru event you MUST bring a completed the Bingo Card. We will offer Lunch for those who RSVP and get BINGO. Registration deadline is Friday, May 28, 2021.
Take your box lunch and eat at one of the many picnic tables and pavilions on the grounds. After lunch take a stroll around the complex to get some fresh air and de-stress.
Additionally all those who attend will receive a cool prize and the chance to win a $20, $50, or $100 gift card. Participants must be present to win a door prize, and receive lunch.
- If you choose NOT attending Health & Fitness day, please upload your card. Bingo Cards will be accepted until Thursday, June 3, 2021.
Make sure to use an unique file name, something that includes your name would work well. Upload your digital, scan, screen shot or a photo. Which ever is easiest for you.
Anyone that completes their card will receive a gift, present on Health & Fitness Day or not.
Fitness Streaming Services with free trials:
Fitness Streaming Services is where you pay a flat monthly fee to stream unlimited workout classes on your TV, computer, tablet or phone. Usually these classes are prerecorded and available on demand, but some services — such as Peloton and Daily Burn — also offer live classes that you can tune into.
Watch One of Olivia’s Stress Management “Mental Health Pop-Up Series” Videos
May is Mental Health month and Olivia Patchel, Family & Consumer Sciences Extension Agent, has prepared a series of Pop-up seminars. Seminars will be held on May 11, 18, and 25, 2021 live on Zoom at noon.
- Tuesday, May 11, 2021– How to manage stress with physical activity.
- Tuesday, May 18, 2021 – How to manage stress through mindfulness.
- Tuesday, May 25, 2021 – The benefits a healthy diet has on stress.
Each class will have unique content and you are encouraged to check out all three. However, you can pick and choose the content you wish to view.
To register for the live zoom series visit: mentalhealthpopupseries21.eventbrite.com. If you cannot watch them live, view the recordings on Currituck Cooperative Extension’s YouTube Channel. For those who attend the live you will be entered in to a raffle for digital copies of some of the top stress management books.
Volunteer 2 Hours Or More 1 Week In May
COVID-19 has made it substantially harder for volunteers to be active in the community. However there are still places that need volunteers. Contact community organizations or county departments to see if they have a need for volunteers. So organization or volunteering can be done off-site or quickly!
- Animal Shelter
- Social Services
- Senior Center
- NC Cooperative Extension, Currituck County Center
- Your Church
Replace Soda With Water For An Entire Week
Try some of the delicious alternatives to soda on the Med Instead of Meds Website.
Replacing a can of soda with a glass of water every day will save you approximately 100 calories, which can make a huge difference in your daily calorie intake over time. Most sodas contain 40 to 80 grams of sugar per can or bottle, which is the equivalent to eating 20 to 40 sugar packets!
Regular checkups are beneficial for people of all ages. It can help identify potential issues before they start, and early detection of illnesses often leads to more treatment options. If you don’t see a doctor regularly, this is a good time to start establishing a baseline with your health care provider.
Go ahead and schedule your annual heck up for 2021 or if your appointment is already scheduled for 2021 or you have already had your check up, then you have another FREE SPACE!
Add Weights To Your Exercise Program 2 Days in 1 Week
The U.S. Department of Agriculture (USDA) recommendations for physical activity not only include aerobic activity but also include weight training. This means working all your major muscle groups twice a week with either body weight exercises or weight bearing exercises.
Check out this Women’s Health article to get you started.
Sleep 7 Hours A Night For 5 Nights
The average adult needs at least 7 hours of sleep each night. Often this doesn’t happen for working families. If you are not one who can sleep for 7 hours a night try some of these helpful tips.
Try some of the helpful tips Olivia Patchel, Family & Consumer Sciences Extension Agent shared in last year’s Dive Deep Challenge Sleep Video.
Write Down 4 Things You Are Grateful For
Being happy is all about mindset. You can change your mood just by writing down things you are grateful for. Give it a try. Make sure you write it down somewhere either in your calendar, journal, or the notes app on your phone.
You can even make it a family thing. Ask you family members what they are grateful for at dinner one night this week.
Eliminate Sweets 3 Days In A Row
Cutting out sweets is hard. So let’s make this very temporary. Cut out sweets for just 3 days and see if you can add back only one a day or every other day.
You could really cut out some calories with this simple step.
Some resources to give you some ideas for sweets replacements:
- 19 Food That Can Fight Sugar Cravings
- 7 Healthy Ways to satisfy Candy Cravings
- The Best Low-Sugar Snacks to Replace Your Favorite Snack Foods
Get Your Blood Pressure Checked
You might not know you have a problem unless you have someone check you out from time to time. Have your blood pressure checked by an EMT, nurse, or doctor to make sure you are within normal range.
Sign-Up For The Virtual Yoga Series
NC Cooperative Extension, Currituck County Center is holding a virtual yoga series. There is still time to sign up!
Each Monday until May 24, 2021, a yoga sequence will be released as an on-demand practice. You can view the video on the online event page. You will also receive weekly emails to remind you to view your video. We recommend you practice the sequence twice before moving on to the next video. At the end of each week, we will send you a link to complete a check-in form. Here you will let us know if you completed the video and how your yoga journey is going.
Give Yoga a try with this series by signing up at: virtualyogaseries.eventbrite.com there are weekly prize drawings and some really neat grand prizes for those who participate.
If you are already signed up- Yay! FREE SPACE for you
Mediation is a great way to manage stress or just clear your head. Give it a try with some of these resources below:
Complete Your Annual Open Enrollment Registration or Free Space
Cigna’s Open Enrollment, is the time of year when you can make changes to your plan options, add or delete dependents or terminate your coverage, will be held beginning Saturday, May 1, 2021 and ending Sunday, May 30, 2021.
During this time period ALL County employees are required to complete their Open Enrollment on Employee Self Service. To get to the enrollment section, on the right side of the screen click on “Benefits”.
If you are not on our health plan, FREE Space…
Try A New Vegetable
Most adults in America do not receive the recommended serving of vegetables in a day. In fact they don’t even come close. Try something new and see if you like it.
There is a great recipe on roasting vegetables below that could help you fall in love with a new vegetable.
Log Into Your MyCigna Account
Take a moment to look through Cigna’s website, you can:
- Update Your Profile
- Find In-network Providers
- View Claims
- Update Your Health Reimbursement Program
Floss Everyday For A Week
Reduce your risk of gum disease, and prevent tooth decay by flossing. Flossing also keeps your teeth white! It can be a hard habit to start for some so give it a try everyday for a week and see if you can keep it up!
Read A New Book
Are you a member of the library? Check out what the library has for you either in paper or digital copy. Visit the Currituck County Library and check out a book or let them help you sign up for the 3M Cloud Library!
You can make reading social by joining Good Reads and see what others are reading, find recommendations, and keep up with all the good books you want to read, have read, or are in the process of reading.
Call A Friend or Family Member To Just Say “Hello”
Connection is one of the most valuable resources we have. Make sure to keep those connections strong by keeping in touch with those that are most valuable to you. Give them a call today and see how you feel once you hear their voice.
View Olivia’s Live Food Demo
Olivia Patchel of NC Cooperative Extension Currituck County Center has been hosting once a month live food demos. Watch one of the recorded demos or watch her live on Facebook and Youtube.
- Currituck Cooperative Extension Facebook
- Currituck Cooperative Extension YouTube
- Health Benefits of Fruits and Vegetables
- Butternut Squash Enchiladas
- Black Bean Soup
Schedule Your 6 Month Dental Check-Up
Did you know that some studies have shown that people with gum disease are more likely to have heart disease? Did you also know that people with rheumatoid arthritis (RA) are 8 times more likely to have gum disease?
So make sure you visit your dentist regularly to help prevent and treat gum disease properly so that you can reduce your risk of more serious health conditions.
If you already have a 6-month check-up scheduled then YAY- FREE SPACE for you!
Get Moving 30 Minutes a Day For 4 Days in 1 Week
This is still a little below the U.S. Department of Agriculture (USDA) Physical Activity recommendations for adults, but we all have to start somewhere!
The USDA recommends adults (anyone over the age of 17) do at least 150 minutes that works out to 30 minutes a day 5 days a week of moderate intensity activity.
For even greater health benefits they should aim for 300 minutes a week which works out to 60 minutes a day 5 days a week of moderate intensity activity.
Or adults can do 75 minutes of vigorous intensity activity which works out to 3 days of 25 minutes of activity.
However for even greater health benefits adults should aim for 150 minutes a week of vigorous intensity activity a week which works out to 30 minutes 5 days a week.
The difference between vigorous and moderate activity is easy to tell. Just do the talk test. In Moderate activity you can carry on a conversation while in vigorous activity you should be too winded to carry on a conversation.
Write Down 3 Things That Stress You Out. How can you manage these?
Another great way to help manage stress is to be mindful about what is causing us stress. We could be our own worst enemy! Think about what has happened in the past week or what is coming in the future. What is causing you stress or what are you stressed about?
Write down 3 things. Then find a few ways to help manage these stressful things.
- If you have an upcoming deadline. Write down several little tasks that will help you complete your big task on time. Maybe even scheduling tasks on your calendar will help you get things done on time.
- If you are worried about an upcoming presentation make sure you are totally prepared or even overly prepared for your presentation. Then you know you will succeed!
View An Employee Assistance Program (EAP) Webinar
Flyer: Information Bulletin (PDF)
Studies have shown that individuals who feel a sense of connection to others and to their communities are likely to live longer and enjoy happier, healthier lives than those who do not. Though we’re more “connected” than ever these days through technology, the amount of real, quality interactions is dwindling. We’re living farther apart from family and friends and spending more time in front of screens-even when we’re surrounded by others, we’re often in our own world.
Drink 8 Cups of Water For 5 Days
Hopefully this will be easier if you are also choosing to replace soda with water. They are in the same column for a reason. However it is not an easy task for everyone. So here are some tips for drinking more water:
- Flavor your water. Try Cucumber Citrus Water or Strawberry Mint Water with your meals.
- Tie it into a routine. Drink water while you are making coffee or when you brush your teeth. It is much easier to add a habit to something you are already doing.
- Keep a water bottle with you and refill it throughout the day. Use one that you know the water quality to make it easier to track.
- Track how much water you are drinking. Use your phone, calendar or note pad and see if you are getting enough water every day.