Week 1

Be Well Paso Weekly Challenge

Day 1

JUST FOR FUN - 2020 is a unique year. It has 29 days in February, 300 days in March, and 5 years in April.

LET’S MOVE - Do a few reps of each move and/or stretch facing the sink:
Shoulder shrugs: Shoulders move up and down while inhaling and exhaling.
Shoulder circles and neck stretches: Start circling the shoulders back; connect your breath to each movement. Look up to the ceiling, stretching front of neck – then gently tip your head and stretch to each side.
For more challenging fitness options, check out these great ideas for staying healthy on Virtual Paso.

WHAT TO DO - Create and maintain a schedule for the week! Establishing a sense of structure is important to keep us productive and to help prevent depression and anxiety. Wake up and go to sleep around the same time each day, establish meal times and plan in exercise. Make a list of things you would like to accomplish each day and feel good checking them off! 

Woman Eyes closedIT’S ALL GOOD - Your mental health is important, so let’s start by taking a moment to just breathe and be in the present moment. Find a quiet space to sit for a calming 10 minute meditation. Enjoy free favorite meditations, sleep stories, movement exercises, journals, and music from Calm Together, the #1 app for happiness, meditation and mindfulness.

Day 2

JUST FOR FUN - Another day without sports: Found a young lady sitting on my couch yesterday. Apparently she’s my wife. She seems nice.

Yoga FeetLET’S MOVE - Do a few reps of each move and/or stretch facing the sink. Side stretch: Turn your body to one side. With hand on counter inhale ,with the outer arm up and exhale, stretching in towards the sink (do on both sides). Heel lifts: Step feet about hip width apart. Lift heels up, balancing on the balls of your feet, pause and release.
For more challenging fitness options, check out these great ideas for staying healthy on Virtual Paso.

WHAT TO DO - Listen to an audiobook from the Library’s digital collection. Don’t have a library card? eCards are available (for ages 13 and up) through the Black Gold Cooperative Library System

IT’S ALL GOOD - Start a gratitude journal. Write something for which you are grateful at the same time every day. You can write a lot or just a few words. Print a free journal page here.

Day 3

JUST FOR FUN - I’ve eaten 14 meals and taken 6 naps and it’s still today. Are you kidding me?

LET’S MOVE - Do a few reps of each move and/or stretch facing the sink. Hamstring stretch:
OPTION 1 – step one foot forward, flex ankle with toes up, hinge from hips and stretch forward.
OPTION 2 – bring one leg up and rest your heel onto kitchen counter, inhale arms up and exhale hinging from hips stretching forward – then inhale outer arm and stretch to the side with your chest facing outward (away from the counter – both sides of course)
For more challenging fitness options, check out these great ideas for staying healthy on Virtual Paso.

WHAT TO DO - Clean out and delete emails, photos, recipes, and playlists.

IT’S ALL GOOD - Send flowers (or virtual flowers) to someone would could use the kind gesture.

Day 4

JUST FOR FUN - Went to this restaurant called THE KITCHEN. You have to gather all the ingredients and make your own meal. I have no clue how this place is still in business! 

LET’S MOVE - Do a few reps of each move and/or stretch facing the sink.
Camper’s squat (tailbone release) and Fire toes! Step out wide, holding counter and lower all the way down with rear-end hovering floor. Shimmy feet closer together and bring heels up coming onto your toes – breathe! Holding kitchen counter, slowly bring yourself back up to standing.
1-Legged squats: Facing side of counter, lift outer foot off floor a few inches, with soft bend in knees, lower down just a few inches – pause briefly – then come back up (switch sides)
For more challenging fitness options, check out these great ideas for staying healthy on Virtual Paso.

PuzzleWHAT TO DO - Start a 1000-piece jigsaw puzzle. Don’t have one? Try an online puzzle here

IT’S ALL GOOD - Sit outside, close your eyes and just listen. It’s remarkable the things you hear that you don’t notice normally.

Day 5

JUST FOR FUN - Sheltering-at-home has turned us all into dogs. We roam the house all day looking for food. We’re told "no" if we get too close to strangers. And we get really excited about car rides.

LET’S MOVE - Do a few reps of each move and/or stretch facing the sink.
Hamcurls: Facing side of counter again, knees soft, bend outer knee bringing heel towards your buns (both sides of course).
Leg lifts – front, side and rear. Facing side of counter, pull abdominals up and in while lifting leg up in front. Do at least 4 each. Keep lifts low and focus on length.
For more challenging fitness options, check out these great ideas for staying healthy on Virtual Paso.

WHAT TO DO - Watch a classic black and white movie. Try the website Black and White Movies for ideas. 

IT’S ALL GOOD - Light a scented candle.

Day 6

JUST FOR FUN - Is anyone else’s car getting 3 weeks to the gallon at the moment? 

LET’S MOVE - Do a few reps of each move and/or stretch facing the sink. Lunge stretch:
OPTION 1 – Step one leg back, lowering down a few inches, pressing hips forward. After a few breaths, shift your hips back into a hamstring stretch withfront toes up.
OPTION 2 – Step one leg far back and slowly lower back knee to floor (rug underneath). Make sure your front foot is out far enough so front heel is under front knee, then proceed gently allowing hips to move forward (torso lifted). After a few  breaths, shift your hips back (front toes up) moving into a hamstring stretch.
For more challenging fitness options, check out these great ideas for staying healthy on Virtual Paso.

SpeakersWHAT TO DO - Put on some of your favorite loud music and rock out.  

IT’S ALL GOOD - Take a bubble bath.

Day 7

JUST FOR FUN - Nail salons, hair salons, and tanning places are closed. It’s about to get ugly out there.  

LET’S MOVE - Do a few reps of each move and/or stretch facing the sink.
Chest stretch: Facing your lovely kitchen sink, interlace your fingers behind hips, stretch your chest forward and breath. Relax and repeat. Final big breath – release arms to your side and take a big breath moving arms out and up and out and down. Relax, repeat and have a wonderful day!
For more challenging fitness options, check out these great ideas for staying healthy on Virtual Paso.

WHAT TO DO - Reorganize your books. Weed out those you no longer want and box them for donation or take excess paperbacks to a mini library in your neighborhood.   

IT’S ALL GOOD - Call three friends and do a mental health check-in.