Ohio University

Bobcat Well-Being Tips

Bobcat WellBeing

About Bobcat Well-Being Tips

Weekly evidence-based health & well-being tips that will provide you with education from accredited sources that will provide you with the tools to BE ACTIVE, BE CONNECTED, and BE YOURSELF. These tips will be shared weekly on Wednesdays throughout the semester, and posted and archived on this page. 

Bobcat Well-Being Tipos

Fall 2020

October 21st, 2020

Body Positivity in the Fitness Industry

As the Body Positivity movement gains momentum across the country, it has acquired its fair share of negative backlash. One of the loudest arguments against the BOPO movement is that it “doesn’t advocate for healthy habits such as a balanced diet and physical activity”. However, the opposite is true. The BOPO movement is meant to empower individuals, both male and female, to accept and love their bodies for what they are and what they do for them. When we begin to love ourselves better, we begin to take care of ourselves and prioritize our health better as well. Fear, shame, and guilt are all emotions that hold people back from eating certain things, scheduling doctor appointments, going to the gym, and living an authentic life. The desire to improve yourself and practicing self-love are not mutually exclusive. You can love yourself and want to gain, lose, or maintain weight. You can love yourself while eating fast food or a salad. The BOPO movement is not separate from the health and fitness industry; they can and should exist together. For more information about weight discrimination, check out this research: The Stigma of Obesity 

October 7th, 2020

NEAT Levels 

NEAT stands for non-exercise activity thermogenesis. In short, this is the daily activity you experience on a day-to-day basis that doesn’t include intentional exercise. This includes activities like household chores, walking to class, or even fidgeting at your desk. Increasing NEAT levels is an easy way to support weight loss goals and this is often done by incorporating more walking or intentionally taking breaks through the day to stand up and move. Our bodies will self-regulate and increase things like fidgeting, heart rate and blinking when the body has more stored body fat and will decrease these functions as fat loss occurs. Nutrition and health coaches consider NEAT levels when calculating an individual’s calorie needs either to gain, lose, or maintain weight. For more information, check out this week’s webinar.

September 30th, 2020

Maintaining Motivation

The ability to complete daily or weekly “to-do’s” may seem more stressful than usual due to the current pandemic. Maintaining motivation to continue with day-to-day activities and tasks will allow each passing day to serve an important purpose. Avoid perfectionism and give yourself lenience during this time by revamping your tasks to become smaller and more specific. Be sure to reward yourself and don’t forget to celebrate even the smallest victories! This constant state of positivity will inevitably lead into a continuity of motivation to tackle any obstacle that comes your way. Boosting and growing that confidence results from tackling challenges that you may have once felt would be impossible. If maintaining motivation becomes an unbearable obstacle, remind yourself of all that you’ve accomplished and how far you’ve come. For more information on maintaining motivation, visit Motivation: How to get started and staying motivated .

September 23rd, 2020

H2O: How much water should you be drinking? 

Whether or not you are partaking in strenuous activity throughout your day, consuming enough water is vital for your body to properly function. Water plays a role in electrolyte balance, blood pressure and body temperature regulation, immune support, and nutrient transportation. There are a variety of suggestions when it comes to water recommendations, but it is likely that the 8 cups of water a day is not sufficient. There are many factors that will influence how much water you should be drinking: physical activity, outside temperature, body weight, medications, salt intake, etc. Consuming at least ½ your body weight in fluid ounces plus an additional 20 fluid ounces per hour of physical activity is a more accurate and individualized method of calculating your daily water needs. For more information, check out this week’s webinar!

September 9th, 2020

Using Creativity as a Stress Outlet 

With stress levels high towards the beginning of the semester, keep in mind of all the ways to reduce stress. Traditionally, physical activity, meditation, and adequate sleep are used to address high stress levels. While these are all significant to overall stress reduction, flexing your creative muscles is another beneficial way to cut back on pressure you may feel  There are entire modes of therapy centered around being creative such as music, dance, and art. Investing time throughout your week to express yourself in whichever modality interests you can significantly impact your ability to remain focused and to stay engaged in class and work. Creativity doesn’t only involve the arts, though. Anything that expresses your individuality and brings you joy can be considered a creative outlet. For more information, check out: Creative Wellness: The Missing Link 

September 2nd, 2020

Setting Goals

In a time of uncertainty and constant change, a great way to stay motivated for the future is setting goals for yourself. This is a way to fuel your ambition and continuously grow as an individual. Your goals can be short-term objectives for the day or week, or long-term plans for your future. Whether your goal is to step outside each day or secure a career at your dream job, having these goals give you a challenge that is personal and special to YOU. Your path towards your goals may not be perfect or always seem attainable—but they will keep you motivated and driven to move forward. Set goals that point you in the direction of happiness and being proud of yourself. And don’t forget to celebrate even the smallest of victories! For more information check out: Center for Healthy Minds and Action for Happiness . 

August 26th, 2020

Immune Support Factors

As COVID-19 continues to affect immunocompromised individuals, keep in mind what you can personally do for your immune system as the semester kicks off. Some key factors in supporting and strengthening one's immune system are regular exercise, adequate sleep, stress management, limited alcohol consumption, proper hygiene, and a diet high in fruits and vegetables that provide the body with an abundance of micronutrients such as  Vitamin C, D, E, A, and zinc. For more information, check out: CDC: Micronutrients and How to Boost Your Immune System. 

 

Spring 2020

April 22nd, 2020

Well-Being

"Well-Being helps combine two important aspects of your life such as mental health and physical health. Elements of well-being can form your purpose (value of impacting others), resilience (belief in oneself), relationships (building positive relationships), and achievement (accomplishing worthwhile goals). All three elements can help an individual to be active, be connected, and be themselves. For more information, check out the Center for Disease Control. 

April 15th, 2020

Stress

"Stress is the body's reaction to any change that requires an adjustment or response. Main causes of stress for students tend to stem from finances, relationships, academic performance, and more. Strategies to assist in coping with stress include physical activity, maintaining a positive attitude, relaxation techniques, and time-management strategies. For more information, check out Stress.org." 

April 8th, 2020

Sleep

"Adequate sleep reduces the risk of mental health problems such as depression and anxiety. Sleep can improve the ability to learn, increases brain function, boost your immune system, increase your concentration and memory, and restores energy. It is recommended for adults to get 7-9 hours of sleep per night. For more information, check out the Mayo 6 Clinic's Steps to Better Sleep."

April 1st, 2020

Healthy Eating

"Healthy eating helps maintain and improve a person's health and well-being. Eat the rainbow, meaning add a variety of color to your plate such as fruits, vegetables, lean meats & poultry, and seafood. If alcohol is consumed, it should be consumed in moderation - up to one drink per day for women and up to two drinks per day for men - and only by adults of legal drinking age. For more information, check out Key Elements of Healthy Eating Patterns, brought to you by health.gov."

March 25th, 2020

Social Support

"A strong, positive social support system can help you get through challenging times. It provides comfort knowing that the individuals around you are there for you if you need them. Not only are you relying on others, but you also serve as a form of support for many people in your life. Lack of social support is linked to depression and feelings of loneliness. For more information, check out the Mayo Clinic's Stress Management & Social Support page." 

Questions

Contact Tony Gregory, Assistant Director of Well-Being & Fitness for assistance
gregorya1@ohio.edu
740-593-9918