Nine Twenty World Wellbeing Challenge

Nine Twenty World Wellbeing Challenge

Maria McCulloch

23/06/2021

World Wellbeing Week is being celebrated up to 30 June 2021 and here at Nine Twenty we want you to get involved in our Nine Twenty World Wellbeing Challenge.

Since adopting a ‘work from anywhere’ policy during 2020, the health and wellbeing of our staff is paramount and we strongly encourage adopting healthy habits and routines.

The Nine Twenty World Wellbeing Challenge is a seven day challenge with one activity a day for the next week.

Each day will focus on different areas of your overall wellbeing.

Simple actions without even knowing can improve your overall wellbeing so we encourage you to connect, get active, be mindful, keep learning and give to others whilst shifting your mindset to focus on your Mind, Body and Soul. 

Try it out for yourself, and let us know how you are getting on and if you completed our daily challenges. Keep an eye out on our social channels for updates from Nine Twenty and how staff are embracing the challenges. We will be using the hashtags #WorldWellbeingWeek and #NineTwentyWellbeing so feel free to follow, like and share our posts to promote wellbeing.

 

Day One:

Meditation

Take time out from your day to complete Meditation, this can be as little as 10 minutes in the morning before you start your day.

Simply find a comfortable location to sit, close your eyes and zone out your surroundings and focus on your breathing.

Breathe naturally. Meditation does involve focusing on the breath and using it as an anchor for the mind, but try not to think about the breath or alter it in any way. Simply allow things to unfold naturally, noticing the rising and falling sensation it creates in the body.

Get comfortable with discomfort. People who are new to meditation often experience negative emotions like anxiety, restlessness, and irritation while practicing. Rather than trying to resist these emotions, give them your full attention and allow them to come and go.

Take mindfulness with you. Before you finish meditating and go about your day, form a clear idea of what you are going to do next — maybe you’ll shower, or make breakfast, or drive the kids to school. Whatever the activity, try to carry the mindfulness you cultivated during your meditation with you into the next task and throughout the rest of your day.

Mindfulness meditation can positively impact mental and physical health. Whether it’s by reducing stress, improving sleep, reducing anxiety, increasing focus or improving relationships.

Sign up to headspace for free and start experiencing the benefits of meditation.

https://www.headspace.com/

 

Day Two:

Cold Shower

Take a cold shower in the morning. Having a daily cold shower increases the flow of blood to the brain which helps with the overall function of the neurons, which can have a protective effect against stress.

By having a cold shower in the morning, it can help improve general wellbeing and this will help with the following:

  • Increases Endorphins
  • Improve Metabolism
  • Improves Circulation
  • Stimulate the senses to make you more alert
  • Glowing hair and skin
  • Reduce fatigue

 

Day Three:

Podcasts

Podcasts are a great way to get the brain thinking and disconnect from surroundings.

Pick a podcast for you and invest in your own personal development.

There are many podcasts for the mind which can change your outlook and make you feel better about situations as well as enabling you to learn new things.

TedTalks are a great way to develop your personal development.

https://www.ted.com/playlists/644/how_can_we_keep_our_brains_healthy

 

Day Four:

Walk

Walking is one of the simplest yet most effective ways to improve your wellbeing due to its array of benefits.

Having a daily walk will increase physical health by staying active, increasing heart rate and increasing circulation while improving brain sharpness and sleep pattern.

Walks can be as long or as short as your feel appropriate, you can even do it on your lunch break!

Why not try to increase your step count and set yourself daily walking goals.

 

Day Five:

Fitness online

Being physically active doesn’t mean entering a gym, you can do online fitness sessions which are just as effective.

By participating in physical exercise such as online classes it will simulate brain chemicals, trigger endorphins which will help decreases stress leaving you in a better mental state, while simultaneously increasing your physical strength, stamina and reducing the risk of health conditions.

There are many different types of online fitness classes, finding the right one for you and developing it into your lifestyle. Why not try Yoga or HIIT workouts.

For example, have a look at the online classes run by Joe Wicks MBE, aka the Body Coach, and challenge yourself to complete an online workout:

https://www.youtube.com/user/thebodycoach1

 

Day Six:

Connect

Connect with people. Our relationships with others are fundamental to our wellbeing. They can help us build a sense of belonging and self-worth, they give us an opportunity to share positive experiences and create new ones, they provide emotional and practical support, and give us the opportunity to provide this in return.  Regularly take time to be with your friends and family, make sure this is good quality time with minimal distractions.

Catch up with a valued friend with whom you may have lost regular contact. Volunteer within your community – your community is an integral part of your social network and sense of belonging. Make the most of technology to stay regularly connected.

Acts of kindness can help improve your mental wellbeing by creating positive feelings and a sense of reward, it also gives you a feeling of purpose and self-worth, and helps you to connect with other people.

Challenge yourself to connect with someone.

 

Day Seven:

Calm

Calm is an app created to enhance your quality of Sleep, and Relaxation. Its mission is to make the world happier and healthier.

Listen, read or meditate - Calm gives free access to their most popular resources to help you with your mental health journey.

The app has facilities for mediation specific to your needs.

Take time for yourself and try it out here:

https://www.calm.com/

 

Well done on completing the Nine Twenty World Wellbeing Challenge!