LiveWell Vermont

Do you wake up with the determination to fit in a workout only to find that there just doesn't seem to be enough time? Try fitting in a workout during your lunch break! There's plenty you can do in 30-60 minutes mid-day. If you're at a loss for ideas, think about running, walking, cycling, taking a fitness class, going to a gym near your office, or doing a body weight workout. Working out mid-day can make you feel happier and more productive throughout the rest of the day. Here are some tips to get you started! 1.) Pack your clothes the night before or pack a gym bag for the entire work week. Make sure you have everything you need to complete your workouts. Include facial wipes, brush, and other items that you may need when you're finished with your workout. 2.) Pack your own lunch. Practice meal prepping at the beginning of the week or pack leftovers from dinner the prior night. Instead of spending time and money going out for lunch, spend your lunch break wor...

You may know that sleep plays a vital role on your physical and mental health, but you may be wondering if you're truly sleeping well. On average, an adult needs between 7-9 hours of sleep to feel well rested, however this can vary depending on the individual. Some people may feel great with 6-7 hours of sleep each night where others need 8 or 9. Figure out what works best for you by tracking how much sleep you're getting and how you're feeling the following day. Some other important factors for healthy sleep include: 1.) You fall asleep within 15-20 minutes of lying down. 2.) You regularly sleep a total of 7-9 hours in a 24 hour period. 3.) While in bed your sleep is continuous and you aren't lying awake for extended stretches. 4,) You wake up feeling refreshed. 5.) You feel alert and able to be productive during your waking hours. 6.) You don't exhibit any out of the ordinary behaviors such as snoring, restlessness, or pauses in breathing. ...

Feeling stressed out? Can't sleep? Check out these ideas to help you relax in 5 minutes or less! 1.) Sip on a cup of tea. If it's early in the day, sip green tea (this has caffeine in it so don't drink it too late in the day). Green tea not only has a lot of antioxidants, but it contains compounds that can help you reduce anger. If it's later in the day, drinking herbal tea can help you relax. 2.) Meditate. 5 minutes of meditation is all it takes to feel the benefits. Find a comfortable spot in a quiet place and focus on your breath. Watch your stress and anxieties start to disappear. 3.) Try counting backward. If you're feeling stressed, frustrated, worried, or upset, try counting back from 10. Sometimes all it takes is 10 seconds to help you refocus your thoughts. 4.) Close your eyes. If your office or environment is chaotic, closing your eyes for a minute is an easy way to regain calm and focus. 5.) Squeeze a stress ball. This is an easy and por...

Wouldn't it be nice if once the clock hit 5pm, the to-do lists and emails would stop for the day? Unfortunately it's not that easy, but with a little practice, you can achieve a work-life balance that makes you happy. Consider these simple steps to get you started. 1.) Leave your to-do list at work. It will still be there in the morning. If you find yourself unable to turn your mind off from work in the evenings, try writing a list of projects and goals for the next day and leave it on your desk. Take comfort in having a plan set up for your next day of work. 2.) Don't stay connected. Unless you're on-call or helping out with a work emergency, stop checking your email when you leave for the day. If you are constantly checking your email all night, your mind never really leaves the office. While it seems simple, the physical act of disconnecting from the office is a powerful one. 3.) Establish a transition routine. Perhaps when walking to and from work, you c...

Starting your day off early can give you the opportunity to get in a workout, check off some to- do items, do some yoga, or relax with a cup of coffee or herbal tea before starting your day. The morning offers an opportunity to take some time for yourself before the buzz of the day begins. Did you know that a 20-minute moderate intensity workout in the morning can provide a brain boost for the following 12 hours? Morning exercise is a great use of your time.   Additionally, you can incorporate a few of these morning habits to get your day going on the right foot. 1.) Drink 16-ounces of water upon waking to re-hydrate from your 7-9 hours of sleep. 2.) Make your bed. Did you know making you bed in the morning is correlated with better productivity throughout the day? 3.) Eat a healthy breakfast. Your body needs fuel so it can tackle the day. 4.) Drink a cup of coffee/herbal tea while taking a few moments for yourself. 5.) Prioritize your day. Establish your top pri...

Did you know that nighttime exposure to LED rays produced by tablets, computers, TV's, and smartphones can disrupt your body's natural rhythms? This can impact your sleep and health! Artificial light produced by these devices impact the quality of sleep you get by slowing the neurons that induce sleep, activating those that cause wakefulness, and suppressing the sleep hormone melatonin. Lack of sleep can contribute to health risks including obesity, type 2 diabetes, depression, and heart disease. Additionally, lack of sleep can cause concentration issues. Check out these tips below to learn how you can power down and unwind before bed, which can help improve your sleep. Unwind before Bed: At least 15-30 minutes before bed, make sure to power down technology. Electronic Free Zone: Make your bedroom a place free of electronics. Make a List or Write Down Your Thoughts: If you're overthinking before bed, make it a habit to write out those thoughts or to-do ...

Stress, work, and family responsibilities, and a similar routine day in and day out can lead to negative thinking and unhappiness. Finding ways to refocus on the positive can help you break this cycle. Keeping a gratitude journal is one of the best ways to retrain your thoughts to focus on the positives in your life. Here are some things to keep in mind when starting your own gratitude journal. 1.) Choose Your Journal What works best for you? Do you enjoy writing and find it helps you slow down and connect with what you’re feeling? Is typing your preferred method of getting thoughts down quickly? Decide what format fits your needs best. You may also want to decorate your journal in ways that remind you of your purpose or help you feel more positive.   For example: attach or paste photos that make you happy on the cover or random pages, draw pictures that depict positive feelings about the things you’re grateful for, write inspirational quotes in the margins, and not...