AU Campus Wellness Challenge

Calling All Eagles!!

Energize your lifestyle today by taking the #AUWellnessChallenge, a social media health challenge.

A healthy lifestyle supports academic success. Energize your body and mind with nutritious foods, physical activity, and restful sleep. Energize AU by helping us reach the Nation’s Healthy Campus 2020 goals! Every student participant will be entered into a monthly drawing for prizes.

Take the monthly challenge and challenge a friend!  Participate each month to increase your chance to win prizes!

(adapted from Florida Atlantic University)

Nourish Well, Move Well, Rest Well
Well Mind = Well Body, Tuffy enjoying time with friends, an important part of Emotional Wellness

NOURISH your body,

MOVE your body,

REST your body!

ENERGIZE YOUR LIFE!

We challenge you to energize your life by liking or following us below! For each challenge completed, you will be entered into a monthly drawing. Once you’ve finished, challenge a friend, and live the challenge everyday with daily healthy habits!

If you have a private account, you must send a screenshot of your post to the Campus Wellness social media account to have your entry counted.

Like us on Facebook

Follow us on Instagram

Instagram

Post a picture of yourself completing challenges on your social media platforms using the hashtag #AUWellnessChallenge and remember to tag us on Facebook (Ashland University Wellness). Please note that once you've signed-up you have 7 days to complete the challenge.

Click a button to see the challenge!  Once you have submitted a challenge, you will automatically be entered into the monthly prize drawing. Submit more than one challenge to increase your chances to win!

Challenge #1: Nourish Well

Did you know only 6% of college students surveyed by ACHA-NCHA are getting the recommended 5 servings of fruits and vegetables per day?  Let’s energize AU by eating fruits and vegetables!

Post a picture/video of yourself eating a fruit or vegetable, using #AUWellnessChallenge.

More Tips

  • Healthy snacks to-go – Snack time is a great time to increase your fruit/vegetable intake. Easy options include carrots with hummus, berries with yogurt, banana and peanut butter, and cherry tomatoes paired with a hard-boiled egg.
  • Find the healthy options on-campus – AU Dining Services offers many healthy snack and meal options. Check out Tuffy’s for smoothies, the Eagle’s Nest and the Cafés in Schar and COBE.
  • Click to Learn more – Dining Services provides Nutrition Analysis information and tips on special diets: https://www.ashland.edu/administration/auxiliary-services/student-dining

Challenge #2: Move Well

Only 21% of college students surveyed are getting the recommended 30 minutes of physical activity on 5 or more days per week.  Let’s energize AU by increasing physical activity!

Post a picture/video of yourself being active, using #AUWellnessChallenge.*

*In order to respect privacy of others, we ask that all photos taken in the Rec Center be done by a Facility Manager.  Please see a manager, who will take a photo on their iPad and share immediately with the requester's device.

More Tips

  • Know what counts – Anything that gets you up, moving around, and increases your heart rate counts as physical activity. 10 minutes at a time is all you need to reap the many benefits of a living a more active lifestyle
  • Choose something you enjoy – Consider taking a walk outside, biking to campus, trying out a group fitness class, or joining a game of basketball!
  • Click to Learn more – The Recreation Center offers Personal Training options and trained staff to assist you: https://www.ashland.edu/student-affairs/getting-involved/recreational-services/fitness-and-wellness

Challenge #3: Rest Well

42% of students surveys reported having a problem with sleepiness during daytime activities and 20% reported their academic performance was adversely affected by sleep difficulties.

Post a picture/video of the healthiest way you relax before bed, using #AUWellnessChallenge.

More Tips

  • Create a sleep routine – Doing the same relaxation routine each night will help cue your body that it’s time to start winding down. Consider taking a shower, reading a leisure book, enjoying a cup of herbal tea, stretching with some yoga, or listening to music.
  • Limit screen time — Avoid using electronics within 30 minutes of going to bed. The LED light from a phone or computer reduces your melatonin levels, which are necessary for sleep.
  • Click to Learn more — Counseling Services offers tips on Proper Sleep Hygiene: https://www.ashland.edu/student-affairs/health-safety/psychological-counseling-services

Challenge #4: Well Mind = Well Body

According to the ACHA survey, 30.6% of students reported feeling stressed, 24.2% felt overwhelming anxiety and 16% reported depression.

Post a picture/video of how you reduce stress/anxiety using #AUWellnessChallenge

More Tips

Now live the challenge everyday! Click below for more healthy habit tips.

Nourish Well

National Recommendation: Fruits and Vegetables should be a prominent part of your diet. It is recommended to enjoy at least 5 servings of fruits/vegetables per day. One serving of fruit is one whole fruit, such as a medium apple, or 1/4 cup dried fruit. One serving of vegetables is 1/2 cup cooked vegetables or 1 cup leafy raw vegetables.

5 Ways to Eat More Fruits and Vegetables 

1. Buy more, eat more (of the good stuff!)

The more fruits and veggies you have in the house, the more likely you are to eat them. When you’re at the store, fill your cart with healthy options to last till your next trip.

2. Carry healthy snacks with you

When you leave the house in the morning, in addition to the usual phone-keys-wallet combo, add one more thing to your bag: snacks! A small container of baby carrots, blueberries, cucumber slices, or grapes within arm’s reach will add another serving of fruit and veggies to your day. Better yet, it will help keep you away from the office vending machine.

3. Cook creatively

Enhance your favorite recipes by sneaking in some veggies, even if the recipe doesn’t call for them. Throw some spinach into your pasta sauce, top pizza with some pineapple, or add cauliflower to your mashed potatoes.

4. Dine differently

Find the veggies on the menu! Make it a game to enjoy at least one veggie at every meal! Chose veggies as a side, add a salad to your meal, or request extra avocado.

5. Dreamy desserts

Satisfy your sweet tooth with fruit. Try a bowl of mixed berries topped with a spoonful of yogurt and a drizzle of honey, or blend frozen banana with cocoa powder for a twist on “ice cream”.

Diet and Nutrition Fact Sheet

Move Well

National Recommendation: It is recommended to engage in 30 minutes of physical activity on 5 or more days per week. Activity can include anything that is moderate intensity (i.e. walking, hiking, biking, Yoga, dancing, climbing stairs, doing housework) or vigorous intensity (i.e. jogging or running, brisk walking uphill, rock climbing, dancing, jumping rope, circuit training, swimming laps, playing most sports).

Tips for getting active at AU

1. Find Something You ENJOY!

You will be more likely to stick to your new physical activity routine if you are having fun.

2. Know What Counts.

Don’t have 30 minutes to be active? No problem! All you need is 10 minute bouts of physical activity at a time in order to reap the many benefits of living a more active lifestyle.

3. Prepare Ahead of Time.

Set your workout clothes out before you go to bed, put an extra pair of shoes in your car, so that you can mix in activity throughout the day

4. Start Low and Go Slow.

Start with low to moderate intensity and short duration activities to avoid injury

5. Make the Most of Your Busy Day.

With our often hectic and busy schedules, it is important to make the most of the time you do have by finding creative ways to add more movement. Examples include:

  • Taking the stairs instead of the elevator
  • Parking your car further away
  • Take the long way to and from the bathroom
  • While working or studying, take at least one break each hour to get up, stretch, walk around, etc.

6. Find a Support System.

Surround yourself with people who support your desire to become more active. You will more likely to stick to your new activity if you have company.

7. Be Active On Campus.

Take a Group-X Class, play an Intramural Sport, go for a swim in the pool, take the stairs instead of the elevator to class, climb the rock wall at the Rec, walk an indoor Eagle Well walking path or the one-mile loop around campus.

Exercise Fact Sheet

Rest Well

The Center for Disease Control recommends 7 or more hours of sleep per night for Adults (18-60 years).

Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air). Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.

10 Sleep Tips 

1. Watch your caffeine intake!

Caffeine inhibits your ability to feel tired, especially taken within 6 hours of sleep.

2. Nap wisely.

Napping can help improve mood, alertness, and performance. However, if you nap too long (more than an hour) or too close to bed time (within 6 hours), your body can feel groggy or you may have trouble falling back asleep.

3. Get outside.

Being outside in the sunlight will set your circadian rhythm and give you a boost of natural energy.

4. Exercise.

Those who exercise at least 2.5 hours a week report better sleep quality and feeling less tired throughout the day.

5. Know your sleep self.

Are you a morning or night person? Adjust your personal schedule to your circadian rhythm.

6. Make your room sleep friendly.

Add light blocking curtains or wear and eye mask to keep your room dark. Keep your room a cool temperature, and get ear plugs or a white noise generator if noise interrupts your sleep.

7. Make sleep your priority.

Build your work/school schedule around your sleep.

8. Relax, rejuvenate, Restore.

Meditation, reading a book, or drinking chamomile tea are great ways to prepare your body for a restful and restorative night of sleep.

9. Unplug.

Avoid using electronics within 30 minutes of going to bed. The LED light from a phone or computer reduces your melatonin levels, which ore necessary to fell sleepy and stay asleep.

10. Get consistent.

Try sticking to a set bed time and rise time, even on the weekends. This will get your body on a cycle and make waking up and going to sleep easier.

Sleep Fact Sheet

Well Mind = Well Body

Mental health is essential to everyone’s overall health and well-being, and mental illnesses are common and treatable.

If you are taking steps to live a healthy lifestyle but still feel like you are struggling with your mental health, visit www.mhascreening.org to check your symptoms.  Once you have results you will find resources and tools to help you feel better.

10 Tips for Dealing with Stress (adapted from Mental Health America)

  1. Be Realistic: Are you taking on too much?  It’s OK to say “no” to new activities!

  2. No One is Perfect: Shed the “superman/superwoman” urge.  Don’t expect perfection from yourself or others.  What really needs to get done? How much can you do? What adjustments can be made?

  3. Meditate: Ten to twenty minutes of quiet reflection may bring relief from stress as well as increase your tolerance to it.

  4. Visualize: Picture how you can manage a stressful situation more successfully.  Visual rehearsals can boost self-confidence!

  5. One Thing at a Time: Sometimes work load can seem unbearable.  Make a list of what needs to be done and start with one task.  Checking off as you go can be very satisfying!

  6. Exercise: Twenty to thirty minutes of physical activity benefits both the body and the mind.

  7. Get a Hobby: Take a break by doing something you enjoy.  It’s a great way to relax.

  8. Vent: Let others provide love, support and guidance.  Limit complaining and keep conversations constructive.  Don’t try to cope alone.

  9. Be Flexible: If you’re meeting opposition, rethink your approach.  Not only will you reduce your stress, you may find better solutions to your problems.

  10. Go Easy on Criticism: You may expect too much of yourself and others.  Be kind to yourself. Practice positive self-talk.

Stress Fact Sheet