: 10,000 steps minimum for the day. In order to motivate us to be physically active, break up sedentary behaviour and include incidental physical activity into your day. Complete a minimum of 10,000 steps today. Make sure you monitor it. Diary activity: Write down 3 things you are grateful for. Gratitude is where happiness is born. It is our ability to appreciate what we have over what we don’t have.
Physical activity: 100 squats- Use a chair. The squat will only count if your bottom makes contact with the chair. Strength training is so important for us. Benefits of strength training include maintaining and building muscle tissue, improved balance, improved bone health, managing body fat, decreasing risk of injury and improving sporting performance. Diary activity: Reverse bucket list- This is a list of all of the things that you have already achieved or experienced that make you smile. Write 10 items on your reverse bucket list.
Physical activity: Clean your space. Make sure your desk, locker and bag are all tidy and organised to give yourself clarity to be positive, happier and more productive. Bonus for cleaning your room when you get home. Diary activity: Empathy is the ability to put yourself in someone else’s position and feel what they are feeling. The more empathetic you are, the more likely you are to act kindly. When you do something kind for someone else, your brain releases a hormone called oxytocin which make you feel really good about yourself. In this activity think about someone who you think may have not had a great day/week/month. Write them a note to say you are thinking about them and supporting them.
Physical activity: Silent 7 minute meditation. Meditation can help us slow down our thoughts, be calm and think in the present. It can give us stress relief, help us focus our minds, improve sleep quality, boost our immune system and even increase our energy levels for the day. Diary activity: Influential person note. Write them a note and send the note in a text, email, photo or even call them to let them know how much they have influenced your life.
Physical activity: Put on a song and dance. Dancing is proven to be so helpful for our mental and emotional health, as well as our physical health. It can also improve our social and spiritual health and wellbeing in the correct context. Play your favourite tune and dance the morning away. Or at lease have some fun and a laugh doing so. Diary activity: Identify a time when you feel you have disrespected a female or seen a female disrespected. Write down what you have learned from that experience and what you can do to make all females feel safe and respected.
https://www.beyondblue.org.au/ https://kidshelpline.com.au/ https://headspace.org.au/ https://www.abs.gov.au/statistics/health https://www.healthymale.org.au/ https://theresilienceproject.com.au/ https://www.westernsydney.edu.au/mens-health-week