Category Archives: #HealthyPSU

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How to stay active

Summer is in full swing, are you still staying active? Regular physical activity is extremely important for maintaining your physical and mental health. Aim to get 150 minutes of moderate physical activity every week as well as muscle strengthening 2 days per week.   You can break this down into 30 minute sessions of activity 5 days a week.  Research indicates that there are health benefits from being active for just 10 minutes at a time.  Taking a walk counts toward your minutes! 

 For suggestions on how to stay active during the summer, check out the Campus Rec Fitness and Wellness YouTube channel playlist for at-home workout videos.  You’ll find tips on how to get up and moving!   You can also attend our remote yoga class and get 30 minutes of activity every Wednesday.  Here is the link 

Image from CDC

Take Time for Meditation

Summer break is the perfect time to practice meditation. Meditation can create a range of mental and physical health benefits including stress and anxiety reduction, improvement in mood, increased focus and self-compassion, among many others. You can find guided meditations at, or check out the mindfulness tab on the Healthy Penn State website.  If you want a research-based program, download the free the Healthy Minds Program app from the Center for Healthy Minds at the University of Wisconsin. The program will walk you through the four pillars (awareness, connection, insight, purpose) of the science of training the mind. 

Five Opportunities to Stress Less this Summer

Join Health Promotion and Wellness for virtual wellness programs. The activities are available June 29 – August 14, unless otherwise indicated.   

1. Well-being Wednesdays,4:00 – 4:45pm Zoom link 

2. Yoga & Meditation, Wednesdays 5:15 – 6:15pm Zoom link 

3. Stress Management mini series, Tuesdays starting July 14th thru August 4  4:15 5:00pm 

4. Stress Management 101– online course in Canvas 

5. Stress Wellness Services – sign up for an individual wellness service 

How to develop a consistent sleep schedule

Sleep is essential to keeping your mind and body happy and healthy. One important strategy that you can practice is keeping a consistent sleep schedule. Sleeping and waking up at regular times helps set your internal clock which is vital to experiencing the restorative properties of sleep. Here are tips to help you improve your sleep quality:  

  1. Develop a regular bedtime routine, even on the weekends 
  2. Do not consume caffeine 4 to 6 hours before bedtime  
  3. Do not use technology at least 1 hour before going to sleep 
  4. Exercise at least 3 hours before bedtime 
  5. Set the temperature in your bedroom between 60 and 75 degrees (if possible) 

The many benefits of yoga and meditation

Blending yoga and meditation is a great way to relish each and every moment of life. There are many benefits to practicing yoga and meditation, like reducing stress and anxiety, enhancing mental clarity and building inner strength. Join Sima Farage, certified yoga & meditation instructor, every Wednesday, July 1 thru August 12 at 5:15-6:15 pm for an opportunity to build your mental and physical flexibility and mobility. No experience required, simply click the Zoom link to join –  

If you aren’t available to join the live class, take advantage of the recorded sessions on the Healthy Penn State website. The classes are posted every week for you to enjoy. 

Health Disparities

According to the CDC, health disparities are preventable differences in the burden of disease, injury, violence, or opportunities to achieve optimal health that are experienced by socially disadvantaged populations. According to the 2010 census, 36% of the population belongs to a racial or minority group. Hence, the increasingly diverse population means that minority health strongly influences the health of this nation. And while some health indicators have improved for most Americans, substantial numbers of individuals in minority groupsexperience a disproportionate burden of preventable disease, death, and disability compared with non-minorities.  

 Amid current events, it is important to pull from reliable resources and understand the severity of racial inequalityin the United States.   In a recent article statistics show that black Americans experience inequality on multiple levels, including home ownership, education, and overall wealth. COVID-19 has disproportionately affected black men and women in terms of unemployment and death. The latest overall COVID-19 mortality rate for Black Americans is 2.4 times higher than the rate for Whites and 2.2 times higher than the rate for Asians and Latinos. Public health experts continue to work on strategies for reducing health disparities with the goal of advancing health equity.