Virtual Wellness Wednesdays

Check back often for additions to the schedule!

The Healthy Campus Initiative (HCI): B-Healthy is here for you. Life has temporarily changed and as everyone learns to adjust, our goal is to provide quality information and activities for our campus community to maintain a healthy lifestyle and mindset. Knowing that everyone is in a different place with concerns, limitations and perspectives — we are aiming broadly.

Each Wednesday, we will be offering a well-being trifecta including meditation sponsored by EAP, an at-home activity and resources connecting you to one of the many dimensions of wellness. Use what resonates with you that day or try something new. And as always, feel free to share with colleagues, friends and family. 

Activity schedule

June 17

Get some R&R: Recover and rejuvenate with Campus Recreation 

Spending too much time sitting? It’s time to work out the kinks! This class will incorporate the principles of self-myofascial release, movements to improve mobility and energizing stretches to help your body recover and feel rejuvenated.

Summer is all about eating more fruits and veggies

Celebrate summer and try a new veggie, educate yourself on why fruits and veggies are so important for our health, and take time to try that new healthy recipe! Take the Have A Plant® pledge to add one more fruit or vegetable to your daily routine.

Activity: Standing cat cow stretch

Standing behind your chair for balance, place your hands gently on the back of your chair. Inhale as you expand your chest and tilt your head forward, arching your low back, exhale as you round your back, tuck your chin to your chest and tuck your tailbone under. Complete 5-10 cycles of these movements with your breath.

June 24

Healing through restorative yoga with Campus Recreation 

Come reclaim space, ease muscle tension, soothe frayed nerves and invite relaxation into your body in this quiet, simple, almost delicious practice. Restorative yoga works deeply into the body, targeting connective tissues — ligaments, joints, bones and the deep fascia network of the body. Positions are held for longer periods of time, allowing rejuvenation and energy to flow through the body.

National PTSD Awareness Month

PTSD, or post-traumatic stress disorder, is an anxiety problem that develops in some people after extremely traumatic events, such as combat, crime, an accident or natural disaster.

People with PTSD may relive the event via intrusive memories, flashbacks and nightmares; avoid anything that reminds them of the trauma; and have anxious feelings they didn’t have before that are so intense their lives are disrupted.

The United States Senate designated June 27 as National PTSD Awareness Day and The National Center for Posttraumatic Stress Disorder has designated June as PTSD Awareness Month. What can you do if you or someone you care about needs help for PTSD? There are many organizations and resources that can help both individuals and professionals discover ways to identify and manage PTSD symptoms.

Activity: Seated figure 4 glute stretch

Sitting at the edge of your chair, cross one ankle over the opposite thigh. With an elongated spine, lean forward until you feel the stretch in your hip. Hold and then release. Switch sides.

July 1

Beginner at-home weight workout with Campus Recreation 

No weights? No problem. Strength training is a vital component for your overall health. You will learn creative ways to incorporate resistance training at home, even if you don’t have hand weights readily available. This 45-minute class is a beginner program, but appropriate for all fitness levels.

Clean Beaches Week: "Earth Day" for the beach

Clean Beaches Week, an initiative established by The Clean Beaches Coalition, is celebrated annually from July 1 – 7. With so much media attention focusing on the effects of our waste on marine life, the oceans and our coastal landscape, this is an excellent opportunity to be proactive and attempt to address a small part of the overall problem while raising awareness of a much larger global challenge.

The coalition has set 7 simple reminders for those using the beach, which they hope will assist the preservation of the beaches as well as protect people from the natural hazards that can occur at the shore.

  1. Leave no trace (what you carry in, carry out)
  2. Move your body (walk, run or swim)
  3. Don’t tread the dunes (use a walkover or walk-thru)
  4. Know your limits (swim, surf and boat safely)
  5. You are what you eat (eat healthy seafood)
  6. Feed your mind. (read a book)
  7. Respect the Ocean (riptides, storms, natural resources)

Learn more about Clean Beaches Week.

Activity: Upper back release

Sitting tall in your chair cross one arm over the other and bring the palms of the hands together as your reach forward (as if you were diving into a pool). Let your shoulder blades round and your chin tuck as you reach as far out in front of you as you can. Hold for a few seconds and release.

July 8

Smile meditation with Campus Recreation 

A smile, the universal language of love, is fused with mindful meditation to rejuvenate, heal and nurture us from the inside out. Bring that smiling energy within in this 30-minute session.

Keep a positive attitude!

Sometimes it is hard to stay positive when you are stressed at work or confronted with negative news headlines, but never fear, it is possible! The kind of attitude we keep can make all the difference, so why not make it a positive one? Optimism can be beneficial to your health and decrease stress levels. Check out these resources for easy tips to do so.

Positive thinking: Stop negative self-talk to reduce stress

Positive message to print for the office

Positivity: The Power of Choice for TEDxUofM (YouTube)

Activity: Lateral side bend

Sitting tall in your chair, reach one arm up overhead and exhale as you bend to the side. Keep your shoulders stacked and your hips firmly planted in your chair throughout the stretch.

July 15

FIT-30 with Campus Recreation 

FIT-30 is a small group training class focused on the utilization of functional movement and equipment, all in 30 minutes. This dynamic program combines intervals of cardio drills and strength training to improve endurance, burn calories and build lean muscle. Whether you’re in a gym, outside, or at home, you can create your own FIT-30 workout. 

Today is National Hot Dog Day!

National Hot Dog Day is an informal holiday in the United States hosted by the North American Meat Institute. Hot Dog Day celebrates hot dogs as one of the staples of American cuisine.

A hot dog is a cooked sausage served in a sliced bun, typically with garnishes and condiments. Sausages (also known as frankfurters) were brought to the United States by German immigrants in the 19th century. Over the years, hot dogs have become one of the most popular street foods in the USA.

To learn more about hot dogs (probably more than you would ever imagine!) go to: http://www.hot-dog.org/ They have great cooking tips, condiments guide and beverage pairing lists.

Take the hot dog quiz to see if you’re a top dog!

Don’t miss the opportunity to grill out with friends! If you don’t like hot dogs or are a vegan, try one of the recommended veggie dogs listed here.

Activity: Seated hamstring stretch

Sitting tall in your chair, interlace your fingers and reach overhead. Reach your arms upwards and bring your shoulders all the way up towards your ears. Keeping your arms extended overhead, release your shoulders and lengthen your neck.

July 22

Breathe, Meditate, Relax weekly meditation from noon – 12:30 p.m. offered by Puja Goyal via Zoom.

As we look to succeed in our personal and professional lives, we rarely look to increase our capacity in the midst of difficult external circumstances. Neither at home nor in school have we learned how to deal with stress, manage our emotions or tap into our full potential.

During this mini-workshop, we will experience a short glimpse of that potential through the practice of powerful breathing exercises and guided meditation. We will also learn some practical knowledge that helps transform this untapped energy source into success in our careers and personal lives. No prerequisites needed!

Register through the UCTD Online Calendar. For more information, please contact Mary Ellen Niefer

Put on a Happy Qi Face with Campus Recreation at 4:30 p.m. offered by Patti Dowd via Zoom.

A smile, the universal language of love, is fused with mindful meditation to rejuvenate, heal and nurture us from the inside out. Bring that smiling energy within in this 30-minute session.

Register through Zoom. For more information, please contact Patti Dowd.

Celebrate Parents' Day

The fourth Sunday in July is Parents’ Day in the USA.  It's a national holiday that encourages organizations and governments to support the role of parents in raising their children.

The holiday was established in 1994 by President Bill Clinton as the day that recognizes, uplifts and supports the role of parents in the rearing of children. If you are a parent, then give yourself a break today and treat yourself. Or, if you have or know some hardworking, lovely parents — remind them how special they are! To learn more, go to What to know about Parents' Day (CNN) or ParentsDay.com.

Activity: Chest opener
Sitting tall at the edge of your seat, grab the back or sides of your chair. Lift your chest up and tip your head gently backward, hold for one breath and return to the start.

July 29

Breathe, Meditate, Relax weekly meditation from noon – 12:30 p.m. offered by Puja Goyal via Zoom.

As we look to succeed in our personal and professional lives, we rarely look to increase our capacity in the midst of difficult external circumstances. Neither at home nor in school have we learned how to deal with stress, manage our emotions or tap into our full potential.

During this mini-workshop, we will experience a short glimpse of that potential through the practice of powerful breathing exercises and guided meditation. We will also learn some practical knowledge that helps transform this untapped energy source into success in our careers and personal lives. No prerequisites needed!

Register through the UCTD Online Calendar. For more information, please contact Mary Ellen Niefer

Yoga for every body with Campus Recreation at 4:30 p.m. offered by Patti Dowd via Zoom.

Come reclaim space, ease muscle tension, soothe frayed nerves and invite relaxation into your body in this quiet, simple, almost delicious 30-minute yoga practice.

Register through Zoom. For more information, please contact Patti Dowd.

Return to work: Start with decluttering!

Many of us left campus in spring in a hurry and have been gone for a while. Prepare for the fall semester with a literal clean slate! Unclutter your workspace and get organized. This will help you work more efficiently and will alleviate some stress!

Activity: Seated leg lifts

Sit tall in your chair with both knees bent. Extend one leg, flex your foot (with your toes pointing to the ceiling) and gradually raise that leg up. Lower your leg slowly and repeat. Switch legs and repeat on opposite side.

August 5

Breathe, Meditate, Relax weekly meditation from noon – 12:30 p.m. offered by Puja Goyal via Zoom.

As we look to succeed in our personal and professional lives, we rarely look to increase our capacity in the midst of difficult external circumstances. Neither at home nor in school have we learned how to deal with stress, manage our emotions or tap into our full potential.

During this mini-workshop, we will experience a short glimpse of that potential through the practice of powerful breathing exercises and guided meditation. We will also learn some practical knowledge that helps transform this untapped energy source into success in our careers and personal lives. No prerequisites needed!

Register through the UCTD Online Calendar. For more information, please contact Mary Ellen Niefer

Meet at the Barre at noon offered by Jenna Moore via Zoom.

Time to belly up to the Barre — the ballet Barre, that is. This 45-minute Barre class can easily be done at home with minimal to no equipment. Barre class infuses principles of ballet, yoga and Pilates to bring you a workout focused on shaping your muscles while increasing your core strength and flexibility.

Register through Zoom. For more information, please contact Jenna Moore.

Activity: Standing leg lifts

Stand tall with your hands on your hips or out in front of you, toes facing foward. Lift one leg up and out, while shifting your weight to the standing leg. Pulse for 10 counts. Switch sides.

August 12

Tranquil transformation through Qigong at 4:30 p.m. offered by Patti Dowd via Zoom.

Experience the almost magical transformation to tranquility as we explore the effortless flow of easy-to-follow Qigong movements. This practice can balance your wellbeing, improve your circulation, promote a peaceful mindset and boost your immune system, leaving you with a serene spirit that is rooted and centered, all in 20 minutes.

Register through Zoom. For more information, please contact Patti Dowd.

Activity: Seated twist

Sit tall in your chair with your feet planted firmly on the ground. Align your feet as well as your knees. Bring your hands to rest on your head behind your ears with elbows pointing out to the sides. Inhale and lift one knee up and off your chair. Exhale and twist your torso to bring your opposing elbow near your your lifted knee. Switch sides.

Webinar series

“Staying Calm and Well in the Midst of the COVID-19 Storm: Evidence-based tactics that work!” is sponsored by The Ohio State University and their Chief Wellness Officer Bernadette Melnyk. 

Melnyk is also the current President of the National Consortium for Building Healthy Academic Communities (BHAC). 

About Building Healthy Academic Communities (BHAC)

The Healthy Campus Initiative: B-Healthy has a strong relationship with BHAC. Binghamton University is an institutional member of the consortium; Mario Ortiz, dean of the College of Nursing and Health Science is a BHAC Board member; and Johann Fiore-Conte, associate vice-president of health and wellness is on the BHAC Journal Editorial Advisory Board.

Melnyk also visited the Binghamton campus in 2017 and helped us develop our current strategic plan. We trust the work BHAC presents and are happy to share it.

Webinar topics

This eight-part series will equip you to build important knowledge and skills to sustain well-being during the COVID-19 pandemic.

Each session is delivered by expert faculty who provide practical evidence-based tactics and resources. The skills you learn in this series should build strengths to last well beyond the pandemic.