Mindfulness

Mindfulness is a state of active, open attention to the present which helps to not be overwhelmed or overly reactive to what is going on around you.

Meditation
Embodying Wonder - Kristen Blinne, Ph.D. Associate Professor, Communication Studies Affiliate Faculty, Women's & Gender Studies, SUNY Oneonta
Meditation For Anxiety - Goodful
Meditation to Calm an Overactive Mind Guided Meditation - The Mindful Moment
Deep Sleep Meditation Surrender - The Mindful Movement

Stress
Fight Stress with Healthy Habits - AHA
Stop Stress In Its Tracks - AHA
Yoga Routine for Stress Relief - Well + Good

Caregiver Stress & Resources
Caregiver Stress and Burnout - HelpGuide
Caregiving Helpful Services - NHPCO
Caregiver Briefcase - APA

Exercises*
Cardio
10 minutes
Equipment free - MadFit
Low impact, equipment free - MadFit
15 minutes
Fat burner circuit workout - Sarahs Day
Full body fat burn, jump free - MadFit
30 minutes
HIIT Cardio Workout with warm up - Self

Abs/Core
10 minute core
Standing Ab Workout - Heather Robertson
10 minute abs
Equipment free ab workout - Fraser Wilson

Arms

5 minutes
Chest & Arms - TheLeanMachines
10 minutes
Tone Your Biceps and Triceps - Tone and Tighten
Equipment free workout - MadFit
Weight-Free Arm Toning - Essentrics

Legs & Thighs
Thigh Thinners - Essentrics
Quad Stretch - Essentrics

Back & Shoulders
Core Strength: Physical Therapy for the Spine - Duke University
Shoulder Pain & Tension - Classical Stretch by Essentrics
Yoga for Low Back and Hamstrings - Yoga with Adriene

Yoga Practice
Hatha Flow Yoga For Beginners - Brett Larkin Yoga
Hip-Opening Yoga Stretches - Living Better
Yoga for Neck and Shoulder Relief - Yoga with Adriene

*DISCLAIMER:
 Consult your doctor before starting an exercise regimen and for modifications that best meet your individual needs. Employees who participate in these exercises do so at their own risk. FIT is not responsible for any injury that may occur to individuals participating in any exercise activity.

Mental Health
Did you know that suicide is one of the top causes of death in the U.S.? It's also preventable.  By starting the conversation about suicide, you can fight stigma.  Knowing the warning signs and what you can do may also help save a life. If you or someone you know needs help:  Call (800) 273-8255 or Text TALK to 741741.  Visit afsp.org/signs for more information.  You may also reach out to FIT's Employee Assistance Program.  It is a free service designed to assist employees who may be experiencing personal problems which can affect their ability to function on the job.  Call (212) 217-5600, voicemail is connected 24 hours a day and messages are retrieved daily.

SUNY Perks at Works

SUNY Perks at Work offers free online classes every Thursday. They are hosting more than 100 sessions, taught live by world-class instructors. Classes cover a wide range of topics including fitness, kids' classes, personal development and learning, and more.

The schedule for Thursday's Community Online Academy (COA) is now live and you and your families can reserve your spots in as many classes as you'd like. If you do not yet have an account you can register for discounts and other perks.