Enhancing Wellness in
School Mental Health

The benefits of outdoor activity

Warm weather allows people to reap the many benefits of outdoor activity. After a weary winter, spring provides plenty of opportunities for improving wellness. Regardless of individual physical fitness, everyone benefits from being active outside.
1. Fresh air — By merely taking a walk around the block, muscles access more oxygen than they do indoors. When muscles use a lot of oxygen, they burn more sugar and fat.
2. Sunshine — The sun remains our greatest source of vitamin D, which plays an important role in muscle growth, bone formation, and immune system maintenance. Sun light also stimulates the pineal gland, an area of the brain that produces mood improving chemicals.
3. Physical exercise — Regular exercise reduces
high blood pressure, the incidence of heart disease and stroke, the risk of osteoporosis and the onset of old-age disability. In addition, exercise enhances self-esteem and helps fend off the effects of stress.
Of course, it’s not always easy to find the time or money to venture outdoors. Here are some simple suggestions for ways to enjoy the world outside your office:
1. Walk/Jog/Run — Even if only for 5 to 10 minutes each day.
2. Ultimate Frisbee — All it takes is a Frisbee.
3. Gardening/Home Repairs — Put a positive spin on something you already have to do.
4. Play with Children or Pets — They keep you on your toes.
5. Dance — Everyone needs to break loose once in a while.
6. Fresh Air Breaks — Instead of smoking breaks, just go outside to breathe.
7. Go to the playground — We go without the joys of childhood and wonder why we feel so tired as adults.

Feel like you need more energy?

Follow these tips to increase your energy level and feel more effective at work:
Eat breakfast. A meal that includes complex carbohydrates, protein and fat will refuel your body for the day.
Drink better. Drink less alcohol, drink less caffeine, and drink more water.
Catch some rays. Use natural light in your office if you can. If you don’t have windows, go outside every day and let the sun turn on your brain and improve your mood.
Start your day feeling effective. Keep your desk organized. When you first get to work, don’t listen to your messages, read email or mail until you have accomplished something on your to do list.
Eat often during the day. Doctors now recommend 6 small meals to keep up sustained levels of energy.
Pick your battles. Don’t let the morning traffic or that guy who cut you off get to you. Do handle problem situations at work assertively.

Tired of running around in circles?

Stand up to stress by following some of these helpful hints:

Plan ahead. Set aside specific days for certain tasks. Allow yourself extra time in case there’s traffic.
Shop big, not often. Make one big run to the grocery store instead of driving back and forth for different ingredients.
Use your resources. Ask others for help or insight with a problem instead of working on it day and night.
Know thyself. Stay attuned to your feelings throughout the day. If you’re too sick or too tired to shop, stay in and get some rest.
Learn to say “no.” You cannot participate in everything, and it’s okay to let other people know this.
Procrastination and perfectionism. Abandon that all or none mentality, and your life will be much simpler.
Slow down. Designate a certain time for yourself. Take a walk, listen to music, or read a book: whatever helps you gather your thoughts.
For more information, check out the website at MayoClinic.com

10 Tips that Work

Build muscle. Lean muscle burns more calories all day long.
Get moving. 30 minutes a day is ideal. Remember, any movement counts, even walking up stairs instead of taking the elevator.
Eat often. Research shows that smaller meals every 3-4 hours aids metabolism and weight loss.
Give up sugar. Sugar puts your metabolism directly into fat storage mode.
Do not skip breakfast. This kick-starts your metabolism. If you include protein and complex carbohydrates, you’ll eat less during the day and be more alert.
Eat spicy foods. Spicy food appears to boost metabolism.
Drink green tea. Green tea boosts metabolism longer and more effectively than coffee, and doesn’t have the negative side effects of coffee.
Drink more water. Water flushes the toxins from your body as you burn fat.
Avoid stress. Physical and emotional stress cause the release of a hormone that slows metabolism and causes you to gain weight.
Sleep. While you sleep, lean muscle is regenerated. Research shows that people who sleep less than 7-8 hours per night are more prone to weight gain.
(Adapted from MSN Health and Fitness)