Boost Your Mental Well-being Through Movement

A program designed to help you take charge of your mental health through simple and effective movement practices. This program incorporates various exercises to reduce stress, anxiety, and burnout, promoting overall well-being. Embark on a journey of self-discovery, starting with gentle activities like walking and gradually progressing to more challenging exercises. Earn points and track your progress as you build healthier habits.

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Program Modules

👋

Welcome to Your Mental Wellness Journey!

Get started with simple movements to boost your mood and reduce stress. This module will introduce you to the core principles of the program and help you set realistic goals.

Program Overview

Daily

Learn about the program structure and how to navigate the different activities.

“Understanding the program structure will help you make the most of your mental wellness journey.”

reflection

Set Your Goals

Daily

Set achievable goals for your mental wellness journey. Start small and gradually increase the intensity.

“Setting realistic goals will help you stay motivated and track your progress.”

reflection
đŸšļ

Walking: The Ultimate Stress Reliever

Incorporate a 20-minute brisk walk into your daily routine to lower cortisol levels and increase endorphins. Walking in nature enhances the calming effect.

20-Minute Brisk Walk

Daily

Take a brisk walk for 20 minutes, focusing on your surroundings and breathing.

“Walking reduces the stress hormone cortisol which helps you feel less stressed and more relaxed.”

activity
🧘

Yoga: Balance for Mind and Body

Combine deep breathing, mindfulness, and physical movement to reduce anxiety and improve focus. Poses like child's pose or downward dog are great for beginners.

Yoga Session

Weekly

Engage in a yoga session focusing on deep breathing and mindful movement. Try child's pose or downward dog.

“A regular yoga practice may help you manage your stress levels and improve your overall quality of life.”

activity
🏃

Running: The Runner's High

Experience the runner's high by jogging or running. Start slow and gradually increase intensity. This is a level up from walking module.

Jog/Run Session

Weekly

Jog for a minute, walk for a minute, and gradually increase your running time.

“Running floods your brain with endorphins reducing stress and boosting mood”

activity
🏋ī¸

Strength Training: Build Strength, Reduce Anxiety

Lift light weights and perform simple exercises like squats or bicep curls to reduce anxiety and depression.

Strength Training Session

Weekly

Perform light weight exercises such as squats or bicep curls.

“Lifting weights reduces symptoms of anxiety and depression by focusing your energy on controlled repetitive motions.”

activity
💃

Dancing: Move to the Beat of Joy

Elevate your mood and reduce stress by dancing to your favorite music. Connect with others and let loose.

Dance Session

Weekly

Turn up your favorite playlist and dance!

“Movement and dance are extremely expressive which can allow you to escape and let loose”

activity
âšŊ

Group Sports: Stress Relief Through Teamwork

Engage in team sports like basketball, soccer, or volleyball to get your heart pumping and foster connection.

Team Sport Session

Weekly

Join a local sports team and play.

“Team sports help combat loneliness and boost mood plus who does not love a little friendly competition”

activity
🤸

Stretching: Simple Yet Powerful

Release muscle tension and improve blood flow with a 5-minute stretching routine.

Stretching Routine

Daily

Engage in a 5-minute stretching routine, focusing on areas where you hold stress.

“Just 5 minutes of stretching can release muscle tension and improve blood flow”

activity
⛰ī¸

Hiking: Nature's Therapy

Immerse yourself in nature with a hike to lower stress and boost creativity.

Hike

Weekly

Go on a hike and enjoy the scenery.

“Spending time in green spaces lowers stress and boosts creativity”

activity