REAL LIFE WELLNESS: STRESS LESS Simple presentation, designed to help you keep even keel – so we will be doing some practice today, like we did with the first session on movement/fitness

OBJECTIVES Practice methods to manage stress in real life Learn how mindfulness and basic exercise promote balance Learn about the Lola & Rob Salazar Student Wellness Center OBJECTIVES

Culture of wellness – help Lead , inspire, engage

Stress Less. Stress is different for each person What people define as stress is different for each person How we deal with stress is different So in order to stress less we’re going to work on being more present in the moment So a lot of times with stress- anxiety and depression are two things people associate with or are connected with stress Anxiety = focus on the future, worry/obsess about things to come Depression = obsess over past things/ things we can’t change or control So in order to stress less – we need to resolve by focusing on right here/right now

Tools for mindfulness Scheduling & creating time for oneself Observation Meditation (Moment) Tools for mindfulness Tools for mindfulness Learning to be more mindful/blocking everything out/reel it back in by simplifying life (only have a couple browsers open on your computer vs. 10) Just like you schedule exercise – schedule mindfulness (i.e. take 5 minutes for lunch where you only eat lunch and not multi-task/ 60 seconds to just stop and breathe) So we are going to practice Observation & Meditation Observation (90-120 secs.) Sit up nice and tall in your chairs, feel flat on the floor Palms up in your lap Close your eyes - Feel the temperature of the room - Notice your breath, notice how your belly expands as you inhale & deflates as you exhale - Equalize your breath (Inhale for a count of 1, 2, 3…. Exhale for a count of 1, 2, 3) Repeat 3 to 4 times Notice how you are feeling – physically/how’s your heart feeling/ your thoughts There’s no right, no wrong, it just is Scan your body – are you clenching your hips, glutes, thighs? Feel your spine supporting you. Soften your shoulders, let weight of the world to leave/jaw relaxes, unfurrow the brow, feel your scalp Now return back to your breath – inhale for a count of 1, 2, 3; exhale for 1, 2, 3 Now open your eyes We’re going to try Meditation too – for 60 secs. Any changes in how you’re feeling? More open-minded. You might observe more – take in what you’re actually taking in

(Corrective) Exercise IS Medicine We truly believe Exercise IS Medicine : Physical stress

Sitting disease: Sitting disease causes what’s known as the upper crossed syndrome. Chest muscles get tight and shorten, neck forward, etc. because the majority of us are sitting at a computer Stand up against a wall to realign your neck and shoulders, chin in/shoulders back A lot of times we will do heart expansion stretches, strengthen the back More pulls than pushes to help open up the chest

Sitting disease With this one our glutes and our abs get weak We have tight hip flexors and low back pain Arched back Try to tuck the pelvis, align your hips under your shoulders 85% of the population goes to the dr. for low back pain If we think about stretching and strengthening our hips If we start to think about our posture and bone stack we’ll use less energy, have less headaches, shoulders less tense

You don’t have to do it alone; we can help.

CU Denver Students – fee assessed - $0 CU Denver Students – non assessed adult learners, online students CU Denver Faculty, staff CU Denver Alumni & Retirees Sponsored guests Community Day Pass

All inclusive plan: Facility access Health coach GT45 Group Fitness New Members

BASIC MEMBERSHIP $49/mo affiliate $59/mo sponsored Unlimited facility access Individual Health Coaching Plan Unlimited group fitness classes Day use equipment check out

Summer facility hours Monday- Thursday: 6 am – 9 pm Friday: 6 am- 8 pm Saturday: 9 am – 6 pm Sunday: 12 pm – 8 pm Summer facility hours

Take the first step TODAY. Today I will_________________ at _____________. Take the first step TODAY. What will you do today to stress less?

Q & A Amber Long amber.j.long@ucdenver.edu Questions on any of the topics?