Work From Home Resource Guide: Social distancing measures, put in place due to the COVID-19 pandemic, mean that many of us are

suddenly working from home for an indefinite amount of time. This can be a difficult adjustment that could impact our work productivity as well as our health and wellness.

It is now more important than ever to prioritize our physical, mental and emotional health by practicing healthy habits at home. Below are some resources to help you eat well, move more and feel

better during this time.

Table of Contents (click to jump to information): 1. Stress Management2. Resilience3. Whil4. 25 Ways To Get Moving At Home5. Wellness Resource Guide

a. Movementb. Nutritionc. Schooling, Sleep

and Tobacco6. Eye Strain7. Work-Life Balance

If you have any questions regarding your employee wellness program, feel free to contact us:

Email: BEWell@vbschools.com Phone: 263-1060, Option 2 Address: 641 Carriage Hill Rd, 23452 Hours: 8:00 a.m. - 5:00 p.m. Monday - Friday

STRESS MANAGEMENT IF YOU CAN’T LOSE IT, USE IT

WHAT’S MOST IMPORTANT TO YOU? Fewer sick days. Ever feel like being stressed and getting sick go hand in hand? They sometimes do. Less stress and less illness: That’s worth aiming for.

Better moods. Everyday stressors can drag down your moods, if you let them. Smiling, laughing, feeling happy … that’s the flip side. (And it’s definitely doable.)

Less tossing and turning. Stress can make it hard to fall asleep and stay asleep. Managing it makes it easier to wind down and get health-boosting Zs.

Stronger relationships. While stress can be bad for your relationships, managing it with a partner or friend can bring you closer. Nice, huh?

Need to sign up or getreconnected on Virgin Pulse? Visit join.virginpulse.com/VirginiaBeach or call 888.671.9395 today!

FIVE WAYS TO GET STARTED

Breathe deeply. When you’re stressed, try taking deep, cleansing breaths. It helps you slowww down.

Get social. Turn to someone who listens, understands or has ideas to help. Life’s stressors can feel a lot lighter with support from others.

Walk away. Take a break from a stressful situation with a 5-minute walk to clear your head. Sounds simple, but it can work.

Write it down. Keep a pen and paper by your bed to write down your zooming thoughts when they keep you up at night. There. Now you can sleep.

Schedule worry time. When stress interferes with your life, try a 10-minute worry session. Then let the worries go for the rest of the day. What a feeling!

What does stress managemen t mean?

Stress is part of life, but too much stress can lead to health problems. Managing stress means doing y our best to control how much is in your life. It also means having a st rategy for how you’ll react when it occurs.

RESILIENCE FACING CHALLENGES WITH STRENGTH

WHAT’S MOST IMPORTANT TO YOU? Making good decisions. When you can think clearly under stress, you can handle the problems that come your way.

Having self-confidence. When you manage tough situations, it makes you feel good. You’re ready for future challenges.

Being able to bounce back. Resilient people don’t let hard times stop them from moving forward. Sounds smart, doesn’t it?

Having strong relationships. Connections with family or other social networks can help you build resilience and feel hopeful.

Seeing the positive. When you find meaning in life’s experiences, they’re easier to handle. And it helps you feel at peace.

FIVE WAYS TO GET STARTED Take five. When you’re stressed, take five minutes to walk, stretch or take deep breaths. It can help you put things in perspective and think of creative solutions.

Find a role model. Notice the people in your life who deal well with stress. Their positive approach may help improve your coping skills. Watch and learn.

Know your limits. Change what you can, accept what you can’t and know there are limits to what one person can do.

Add play to your day. Spend 10 minutes doing an activity that makes you happy. It can boost your energy for other tasks.

Ask your future self. When facing a challenge, imagine yourself five years from now. What advice would you give yourself?

What does resilience mean?

Life has problems and tough times, but being resilient is about looking at t hose challenges from a different angle. When you do that, yo u can bounce back more easily, and even learn from stressf ul situations.

What is Whil?

Welcome to the Whil 101

programs:

Virgin Pulse has partnered with Whil, the leading digital wellbeing

training solution to help you reduce stress while improving your

wellbeing, performance, relationships and sleep. Top athletes, educators,

scientists and executives are touting the benefits of mindfulness training.

We’re happy to share that you now have access to Whil’s 101 training as

part of your Virgin Pulse experience through the programs page.

Mindfulness 101:

Learn the basics of a

mindfulness and meditation

practice in this starter

program. (7 Sessions)

Emotional Intelligence 101:

Start your Search Inside

Yourself journey (born at

Google) with the foundations

of the course. (11 sessions)

Yoga 101:

Learn the basics of a yoga

practice in this beginner

movement program.

(9 Sessions)

Enjoy a sample of Whil’s extensive catalog of 1,500+ video and audio sessions to train practical, repeatable skills in bite-size chunks:

+

25 WAYS TO

AT HOME

Read standing up

Hot lava! Keep a balloon in the air

without touching the ground Do the

hokey pokey

Stand up, touch your toes

(make it harder by only using heads or elbows)

Jumping jacks See how many for 30 seconds

squats you can do in 15 seconds

Wall sits while reading One-minute

yoga

Stretch your hands high over

your head

Arm circles forward for 30 seconds, arm circles backward for 30 seconds

10 frog jumps Standing mountain Stand on one leg, put

your hands up, put your 5 lunges on the right leg, 5 lunges on the left leg

climbers for thirty seconds

hands out to the side

Practice spelling, do a squat for every vowel

Run in place for 30 second, check your

heart rate

Practice spelling by doing a jumping

jack for each letter

Practice math problems, do a Ball toss spelling practice.

Toss the ball and say a letter jumping jack every time the answer is an even number

20 leg lifts then toss the ball to someone else to say the next letter High knees

for 30 seconds © Copyright 2020 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Kids Heart Challenge is a trademark of the AHA. Unauthorized use prohibited. 3/20 DS15936

30 second plank

Stand up and sit down 10 times

Dance party for 1 minute

Run in place for 30 seconds

STAY AT HOME WELLNESS RESOURCE GUIDE

During this unprecedented time, we’ve prepared a resource guide to help keep you motivated and on-track toward your healthy lifestyle goals. Whether it’s free workouts or meal planning, resources to keep you tobacco-free or ways to navigate homeschooling while working from home, we hope you find this guide useful. * The programs and resources in this guide do not serve as endorsements for any company listed.

Peloton For the next 90 days, Peloton is offering its app to new users for free. Even if you don’t have the bike, the app has yoga, meditation, strength, stretching, bodyweight cardio and strength training exercises. According to the company, all you need is a mat to get started. Click HERE

Planet Fitness Planet Fitness is live streaming “Work-Ins” at 7pm ET every day on Facebook. The company will have trainers, and occasionally surprise celebrity guests, will lead the 20-minute work- outs, which are free for everyone. Click HERE or download their app on your mobile device.

MOVEMENT

Orangetheory

Crunch Fitness’ online workout class portal, Crunch Live, is now free for 45 days, even for non-members. The app has over 100 workouts including dance, yoga, pilates, barre, kickboxing and more. Click HERE.

Crunch Fitness

Gold’s Gym is offering a variety of digital workouts for free through the end of May. Click HERE or download the app on your mobile device.

Gold’s Gym

Orangetheory is sharing a new 30-minute workout video each day, featuring some of its most popular coaches from around the world. Click HERE to visit their YouTube page.

The MoveAbout program provided by Optima Health is designed to assist you in your journey to become more active and stay healthy. Click HERE.

Yoga and Meditation

Life Time Fitness

YMCA

Optima Heath offers a library of videos to help viewers strengthen their bodies, relax mentally and physically manage stress reactions. Videos include chair and heart healthy yoga, tai chi and guided meditation. To access, click HERE.

Life Time recently announced “Classes on Demand”, a way for members and non-members across the country to stream cardio, strength and yoga classes for free. New classes are added every day and include kickboxing, barre, guided meditations and more. To access, click HERE.

The YMCA launched on-demand exercise and youth programs called YMCA 360, including barre, boot camp, yoga and more “to support the health and well-being of everyone staying home.” All of the exercises courses are free for a limited time, regardless of Y membership. Click HERE.

CorePower Yoga is offering free access to a limited collection of online yoga and meditation classes while studios are closed. Click HERE.

Blink Fitness

Sky Ting TV

Blink Fitness is hosting Facebook Live sessions weekdays at 8 a.m. ET. The fitness chain will host virtual workouts, give tips to stay motivated and answer fitness questions from the comments. Click HERE.

A New York-based boutique studio offering 24/7 streaming meditation and yoga classes. Classes range in duration from quick yoga sequences to full-length restorative experiences. Free seven-day trail available. Click HERE.

Requiring no equipment and free for a 14-day trial, these stress-relieving classes incorporate body weight exercise and jumping along with breathing exercises all set to music. Click HERE.

Aaptiv

Nike Run Club

Whether you own your own cardio equipment of are looking for some creative routine for running or strength training, Aaptiv’s free 7-day trial offer 30 minute cardio focused “classes”. Click HERE.

If you’re interested in getting outside, Nike Run Club’s app offers workouts developed by top running coachins regardless of your fitness level. The free app also tracks your distance and pace so you can monitor your progress. Access it HERE.

These danced-inspired cardio workouts will get your heart pumping and boosting your mood. New workouts are released every day and is available for free for a 7-day trail. Click HERE.

Barre3

The Bar Method Online

Do you love strength training, cardio, stretching and mindfulness? Great for small spaces and no equipment, Barre3 workouts are available to stream online and are free for 15 days. Click HERE. Barre classes suitable for any fitness level and any length of time for 14 days. Click HERE.

MoveAbout

CorePower Yoga

The Class by Taryn Tooney

DanceBody

Sweat by Kayla An instagram favorite, her app workouts are easy-to-follow, require no equipment and are less than 30 minutes. Free 7-day trial. Click HERE.

Centr Fit Pack with challenging high-intensity interval training, boxing and strength workouts, active Chris Hemsworth’s app to easy to do right in your own living room and is free for 7 days. Click HERE.

Obe Fitness This fitness app and website offers over 4,000 workouts and even offers kid-friendly classes set to Kidz Bop music. Free trial available HERE.

Daily Burn Free for 30 days, Daily Burn brings you thousands of recorded workouts plus an online community to keep you engaged and accountable. Click HERE.

ADDITIONAL RESOURCES:

Optima Health insured only

Some tips for at-home fitness success:

• Dedicate a space for your workouts, even if it’s just a corner of a room—with all your equipment at the ready.

• Strive for a balance of strength, cardio, and stretching. Alternate cardio and strength workouts.

• Schedule at-home workouts just as you would classes at the gym. Put them on your calendar and hold yourself accountable.

• Use social media as a stand-in for gym buddies. By posting about your workouts, you’re sort of accountable for doing them!

• When you don’t feel like doing anything, tell yourself you’ll do an easy video or half of a workout. You’ll likely end up doing thewhole thing.

• Wear workout clothes that inspire you. Even if no one sees you,

you owe it to yourself to feel good in what you’re wearing.

Prepared by WebMD Health Services

Keep free fitness app

ClassPass free fitness app

Exercise at Your Desk WebMD Portal coaching, videos, recipes & more

ADDITONAL RESOURCES:

HEALTHY EATING AND MEAL PLANNING APPS:

Healthy Eating Meal Plan eMeals Fooducate

MyFitnessPal Choose MyPlate Calorie King

EXTRA SUPPORT: Eating for Life was designed by a registered dietitian nutritionist to give you knowledge and skills to eat the right amount and right variety of foods to promote good health.

Healthy Habits Healthy You is a diabetes and heart disease prevention program. Learn how to take steps to prevent diabetes and heart disease by making healthy food choices, losing a small amount of weight and moving more every day.

ACCESS BOTH HERE

NUTRITION

Quarantine Grocery Lists Learn what 3 registered dietitians recommend purchasing for healthy, flavorful meals during coronavirus quarantine. Click HERE.

Quarantine grocery list recommended by nutritionists. Click HERE.

Coronavirus Kitchen: What to stock, cook if you face a 14 day quarantine. Click HERE.

How to make a healthy grocery shopping list. Click HERE.

Stress & Emotional Eating Are you stress eating while working from home? Here’s how to break the habit. Click HERE.

Stress eating these days? Here’s some help. Click HERE.

Tips to Manage Stress Eating. Click HERE.

Emotional Eating: What You Should Know. Click HERE.

Emotional Eating: How to Cope. Click HERE. (username: sentara)

13 Ways to prevent stress eating when you’re stuck at home. Click HERE.

WebMD Health Services Portal Optima insured employees have access to health trackers to track your stress, dietary habits andexercise. Access your portal then visit the resources page at the top right of your screen.

TOBACCO CESSATION

Quit For Life

Quitting tobacco use can be especially hard during trying times. Atlhough tobacco users are at a higher risk for COVID-19 infection, many are delaying quitting due to increased stress levels. Optum's Quit For Life program will work with you to create an individual plan to make this a successful quitting process. Coaches aid in implementing a quit date, an online community provides support and additional information, and free nicotine replacement therapy is mailed directly to your home!

To get started, visit www.quitnow.net/VirginiaBeach or call 866.QUIT-4-LIFE (866.784.8454).

I Homeschool My Kids and Also Work From Home — Here’s How I Do It. Click HERE. Good Housekeeping

SEL in An Unplanned Home School Setting. Click HERE. SEL Labs

Parents share home schooling survival tips on Twitter amid coronavirus lockdown. Click HERE.

HOMESCHOOL

cNet

NYU Langone Health School’s Out: A Parents’ Guide for Meeting the Challenge During the COVID-19 Pandemic. Click HERE.

SLEEPAmerican Academy of

Sleep Medicine Sleep tips during isolation: Supporting the body clock. Click HERE.

National Sleep Foundation Sleep Guidelines During the COVID-19 Pandemic. Click HERE.

Virgin Pulse Why a Good Night’s Sleep is so Important Now, More Than Ever. Click HERE. See more in the Virgin Pulse Work from Home Playbook

Healthy Habits Healthy You Learn more about how sleep affects your health and tips for better sleep. Click HERE.

Your vision and the rundown on ‘digital detox’ Working from a remote location is new for many of us. It is important to take proper steps to protect our health while adapting to the new normal. Remote work has created an unfamiliar environment that can have various negative health effects as:

1) Eye Strain2) Back Pain3) Weight Gain4) Loneliness5) And more…

Try some of these steps to improve your health.

• Take frequent breaks: Every 20 minutes, look at something 20 feet away for at least20 seconds

• Reduce overhead light to cut down on glare• Double check your posture to make sure there’s enough space between you and your

computer, and that eyes are gazing slightly downward• Increase text sizes to add contrast• Stay hydrated: Drink water, break out your humidifier or use artificial tears to help

when eyes feel dry (we blink 1/2 to 1/3 less while using digital devices6)• There are some lenses on the market that may help, too, like anti-reflective lenses or

those featuring magnification.

Talk with your eye doctor if you’re concerned about your digital habits. He or she can guide you in selecting both functional and fashionable options to relieve

symptoms of digital eye strain.

Note: As part of your Optima POS Health Plan coverage, you have a benefit for vision care services and materials provided by EyeMed. To locate a provider visit www.OptimaHealth.com and select “Preventative Vision Network (non-Medicaid)."

Work-Life Balance What does work-life balance mean?

Our careers play such an important role in our lives, but it's important to prioritize both your job responsibilities as well as your personal responsibilities.

WHAT’S MOST IMPORTANT TO YOU? Fatigue. Does your work consume the majority of your energy and leave you not wanting to participate in other activities? Find things to get energized about.

Less time for friends and family. It can be hard to leave your work in the office. Be present in the moment and enjoy the time that you spend not at the office .

Support. We tend to "wear many hats" in our lives. Find a group of people to support you in the different roles you play. A strong support system can take the weight off your shoulders and help you feel more at ease with your duties.

Humana Webinars: 1. Emotional Well-being in Times of

Uncertainty2. Heading Back to the Workplace: Strategies

for a Successful Transition

EMPLOYEE ASSISTANCE Life Coach : A personalized, holistic program that helps identify and achieve your personal and professional goals.

Work-Life Services: extensive assistance, information, and support to help you achieve a better balance between, work, life and family to help make everything easier!

Employee Assistance: short-term counseling with a licensed counselor to help employees and members of their household manage everyday life issues.

And so much more!

All employees are eligible for five free sessions per issue per year.

Contact Humana's Employee Assistance and Work-Life

Services:• Phone: 800.448.4358 (TTY:711)• Website: humana.com/eap

username: VirginiaBeach

password: employee

Download the EAP mobile app from the App Store (Apple) or

Google Play (Android).