HEALTH

EXERCISE
Exercise has many benefits, not only for your physical health but also your
mental health. In your brain, exercise stimulates chemicals that improve your
mood and the parts of the brain responsible for memory and learning.
Physical activity and exercise has many benefits. It can:
▪ reduce the risk of illnesses like heart and lung disease, high blood
pressure, diabetes, obesity, Alzheimer’s disease and Parkinson's disease
▪ help people recover from a stroke and many other illnesses and
conditions
▪ help you to lose weight if you want to, which is good for your health
overall and might be good for your self-esteem

Do you practice any sport?

Do you like to go to the gym or do any outdoor activity?
 SLEEP
How can I improve my sleep?
● Stick to regular sleep patterns: Help your body establish a healthy sleep routine by going to bed
and waking up at about the same time each day.
● Spend the right amount of time in bed: While 8 hours of sleep is recommended for adults,
some people require more sleep and some require less. Limit your time in bed to no more than
8.5 hours.
● Relax before bed: Establish a ‘buffer zone’ before bedtime where you’re not trying to solve any
problems or are thinking about tomorrow. Avoid using your computer or phone during the
‘bedtime buffer zone’.
● Don’t nap: Unfortunately, sleeping during the day can make it more difficult to fall asleep at
night. If a nap is really necessary, limit the duration to half an hour and make sure you’re
awake for at least 4 hours before going back to bed.

Have you experienced sleeping problems?

Do you have good or bad habits at bedtime?
Often, work takes precedence over everything else in our lives.
Our desire to succeed professionally can push us to set aside our WORK-LIFE
own well-being. Creating a harmonious work-life balance or
work-life integration is critical, though, to improve not only our
physical, emotional and mental well-being, but it’s also
BALANCE
important for our career.

Ways to create a better Work-life balance:

▪ Find a job that you love
▪ Prioritize your health
▪ Don't be afraid to unplug
▪ Set boundaries and work hours
▪ Set goals and priorities

Do you think you have a good Work-life balance?

What things are you doing to try to have a balance?
Do you love your job?
 RELAXATION
What relaxation techniques can I use?

● Slow breathing.
● Mindfulness: involves focusing your thoughts on whatever task you are doing at any given
moment.
● Meditation and yoga.
● Positive affirmations such as “I did well today despite all the challenges” can help you to
relax.
● Transformations: This technique is about turning a negative thought or image into
something positive
● Gratitude: Writing down a “thank you” list or keeping a gratitude journal can help you focus
on what is going well.

Have you experienced burnout or anxiety?

What do you do to relax?
 HEALTHY EATING
TIPS

1. Prepare most of your meals at home using whole or minimally

processed foods.
2. Make an eating plan each week.
3. Choose recipes with plenty of vegetables and fruit. Your goal is to fill
half your plate with vegetables and fruit at every meal.
4. Avoid sugary drinks and instead drink water. Lower-fat, unsweetened
milk is also a good way to stay hydrated. Keep a reusable water bottle
in your purse or car so you can fill up wherever you are going.
5. Eat smaller meals more often. Eat at least three meals a day with
snacks in between. When you wait too long to eat you are more likely
to make unhealthy food choices.

What is your favorite food?

Do you usually eat healthy?

What is the typical food of your city?

FINAL
THOUGHTS