Go for Gold on Your Physical and Mental Wellness Journey

The modern Olympic Games have been a worldwide tradition since 1896, when the Games were held in Athens, Greece, in a nod to the ancient competition. This year, the Summer Olympics will take place in Paris, France. The Opening Ceremony, set for this Friday, July 26, will be viewed by 1.5 billion people around the globe. The Olympic Games are always an inspiring display of dedication, hard work and resilience. The 2020 Summer Olympics, delayed until Summer 2021 by the COVID pandemic, saw U.S. gymnastic phenom Simone Biles bravely withdraw from competition to protect her mental health. This summer, Biles is back and ready to go for the gold once more. (We are rooting for you, Simone!)

For more Olympic inspiration, check out the top 10 stories from Tokyo 2020. 

Just like elite athletes strive for gold medals, our NOVA community can aim for improved physical and mental wellbeing. Let’s explore how you can go for gold on your wellness journey.

1. Set Your Own Personal Record.
   Olympic athletes don’t just break records — they consistently set new personal records (PRs). On your wellness journey, aim to surpass your own PRs. Whether that’s walking more steps, lifting heavier weights or achieving better sleep quality, track your progress and celebrate each milestone.

2. Train Like an Olympian.
   Olympians follow detailed training schedules. Apply this mindset to your own wellness routine. Create a personalized training plan that includes:

• Cardio training (e.g., walking, running, biking, dancing, hiking)
• Strength training (e.g., weight training, calisthenics) 
• Mobility and flexibility training (e.g., yoga, pilates, stretching)

Be sure to take advantage of the gyms at our campuses. Faculty and staff have access to these facilities at no cost. If making it to the gym isn’t an option, visit a local park or trail when the weather is nice (or attend a free virtual class available through AARP).

3. Focus on Nutrition With a Gold Medal Diet.
   Athletes fuel their bodies strategically. Proper nutrition includes:

• Hydration: Hydrate like a marathon runner. Water is your secret weapon!
• Balanced meals: Create balanced “gold medal” meals that incorporate protein, whole grains, fruits and veggies.
• Snack amart: Opt for nutritious snacks  think almonds, Greek yogurt and fruit.

4. Recover Well With a Victory Lap.
   After competing, athletes go through a recovery process. Treat your body well with these recovery strategies:

• Sleep: Prioritize quality sleep. Adults need 6 to 8 hours each night.
• Rest days: Be sure to take rest days. Your body needs them to perform at its best. Try restful activities like flow yoga or easy walks.
• Mindfulness: Practice mindfulness to help you feel grateful for all that your body has done and continues to do for you.

5. Team Spirit: Assemble Your Wellness Support Network.
   Athletes have coaches, teammates and fans. Build your own wellness team!

• Coaches: Seek advice from experts, including physicians, nutritionists, trainers, mental health professionals and wellness coaches.
  • Pssst! TimelyCare also offers health coaching to ALL employees. Health insurance providers like Anthem and Aetna also offer health coaching to eligible full-time state employees. In addition, your EAP is always there to help you take better care of your mental health.
• Teammates: Encourage each other. Build a team of people who can hold you accountable on your wellness journey. Check in and encourage your teammates along the way.
• Cheerleaders: Friends and family can be your biggest supporters. Share your journey with them — you never know who you might inspire.

Remember, your physical and mental wellness is ongoing. Aim for gold, but remember to celebrate every step. Your wellness journey is a marathon, so be kind to yourself and others along the way.

Submitted by: 
Faith Redd-Walker, Office of Employee Wellness and Wellbeing, employeewellbeing@nvcc.edu