We take control of our lives by using tools to help us support our wellbeing and keep ourselves mentally fit.
Fitness is not only physical, it's also mental and there's a connection between the two. Maintaining our mental fitness is one of the key aspects of healthy wellbeing.
These are extraordinary circumstances we’re living in right now. We all need to find a way of resetting and finding our place in this new normal. We may be experiencing unsettling feelings around social distancing or community lockdown.
Building your mental fitness means building resilience, boosting your wellbeing and finding your new normal.
"Mental fitness = Healthy wellbeing"
5 Ways of Wellbeing
The 5 Ways of Wellbeing are five simple things you can do in your day to day life. Use these five ways of wellbeing as a checklist to help actively manage your health and stay mentally fit.
Te Whare Tapa Whā - Four sides to your wellbeing
Te Whare Tapa Whā - The four equal sides of the wharenui create a balanced wellbeing. By making sure that all four sides, or dimensions, are being supported in your life, you can balance your wellbeing and mental fitness.
Taha tinana (physical health)
Taha wairua (spiritual health)
Taha whānau (family health)
Taha hinengaro (mental health)
Setting up a routine
Setting up routines helps to create your new normal. Routines create certainty in uncertainty.
Your daily and weekly routine:
- Prioritise ‘to dos’
Don’t micromanaging every 15 minutes
- Look at balance in the day and over the week.
Example daily routine
Start by anchoring your day by scheduling in some regular activities, for instance mealtimes.
Add in the 5 Ways of Wellbeing checklist to make sure that each day you are making sure you are doing activities that are good for your wellbeing.
|8am - 9am||Wake up, breaskfast, teeth, tidy room, laundry, take care of your home.||
|9am - 10am||
Walk the dog, walk round block, skipping rope, exercise sequence, yoga (there’s lots free online).
|10 - 10.30am||
Hot drink and snack. Cuppa and connect.
Chat with people in your bubble. Connect over social media.
|10.30 - 12pm||
Check Moodle/course emailsCourse work. Do a couple of tasks. Write a strip of paper where you got up to, so you know where to start the next session.
Change the tasks every 30 minutes. Do a couple of stretches in-between tasks.
|12 pm - 1pm||
Fresh air and lunch.
Sit outside with a drink of water.
|1pm - 2pm||
Check-in with classmates, lecturers, check course emails
Learning session: Following on from the previous session, 1-2 tasks. Check out the COVID-19 Learner Toolbox
|2 pm - 3.30pm||Relax, create, projects, play.||Keep learning|
|3.30pm - 4pm||Fresh air and exercise.||Be active|
|4pm - 5pm||Cuppa and Check-in with friends and family.Organise a skype call, ring your neighbour, write and email to a family member, message a funny meme to a friend.||
|5pm - 7pm||
Dinner prep and dinner time
|7pm - onwards||T.V., movie, Netflix, board game, cards, or old school games||
Reading, crossword, word search, Sudoku, or a gratefulness journal
Trying to juggle childcare and study can be difficult! Here are some ideas for learners with children at home.
|Tips for home learning|
|Ministry of Education - home learning classed in year groups|
|Maths at home|
|Being active with your children|
|Born to move - Les Mils on demand|
|Cosmic kids yoga|
|Go Noodle for families|
|TV and movies|
|Netflix educational video list|
|The Literacy shed|
|Action for healthy kids|
|Google arts and culture - virtual reality tours|
|Te Papa Muesum - Whānau challenges - He Paki Taonga i a Māui - short films|
80 Activity ideas
- Create something out of Lego
- Make things with boxes
- Put on a show for the adults
- Create a puppet show
- Origami – So many instructions on the internet!
- Movie day with fun movie snacks
- Family workout – eg. ‘The Body Coach’ on YouTube – Joe is doing week day P.E sessions!
- Plant some seeds
- Paint a picture
- Learn a magic trick
- Cards games: Rummy, spit, Slapjack, Clock patience
- Set up a dominoes track
- Make play dough
- Do some puzzles
- Change around your bedroom
- Play board games
- Make your own board game
- Help to cook your favourite dinner
- Go for a bike ride around your area
- Make jumps for your scooter/skateboard
- Make an obstacle course inside or outside
- Make an activity track using chalk on the pavement or driveway
- Make a hut or fort – inside or outside
- Put your tent up to camp out for the night
- Keep a journal of your time in isolation
- Write a story and illustrate it
- Video call friends and family
- Make a gratitude jar where you all write something you are grateful for & pop it in every day
- Find an email ‘Pen pal’ to write and send photos to
- Floor is lava – make an obstacle course around the house where you are not allowed to touch the floor
- Have a day time bath and play with the water
- Water play outside on a nice day
- Teddy bear walk – count how many teddies you see in peoples windows/cars
- Make your own video’s an edit them
- Practice TikTok dances or learn other dances – YouTube is great!
- Practice/learn an instrument
- Paint designs on rocks
- Make papermache piggy banks from milk bottles
- Make you own head bands game with post-its
- Make a ‘Day in the life’ video and edit it together
- Make some slime
- Make a volcano, in a recycled bottle or make your own papermache volcano!
- Drawings and games with some chalk – hop scotch anyone?
- Make some Easter decorations
- Decorate some biscuits
- Do a paint/colour by numbers – there are a heap of free print outs online
- Have a dance party!
- Have a dress up day
- Write everyone in the house a letter & post them in your letter box
- Make marble paper using food colouring and water – look this up online!
- Make a video/power point about something you love
- Play beauticians, do your nails & hair – and your families!
- Make a quiz for your family
- Camp out for a sleepover in the lounge
- Mix up your meals! Dessert for breakfast?!
- Teach your dog some new tricks
- Play with some bubbles
- Play the elastics game
- Have a themed dinner party
- Make a sand garden, or a fairy garden
- Make & decorate masks made out of card
- Do a simple sewing project, like making a scrunchy, pencil case, swimming bag, eye mask or cushion (with an adults help!)
- Decorate a picture frame to give it a new look – could you add shells or dried leave etc to it?
- Hollow out real egg shells (by blowing them – Google it!) then paint the shells
- Make stress balls with rice & balloons
- Make tissue paper pompoms to decorate your room
- Learn to knit – get someone to teach you
- Make a video to send a grandparent that you can’t visit
- Set up a treasure hunt – or get the adults to do it for an adventure for you
- Forage in the garden to find things to decorate the dining table, or a vase
- Make a shoe box aquarium! (Google it!)
- Wait until it’s dark & play spotlight
- Play 1 2 3 home
- Make salt dough and shape things to cook in your oven such as beads, earrings, key rings. You can then paint to decorate them!
- Make cards for people’s birthdays coming up, or other occasions. Even thank you cards for people that mean a lot to you. You can gift them after isolation!
- Make boats using recycling to have a race in the bath!
- Build something with an adults help using off cuts of wood
- Play charades with your family
- Make shadow shapes. Trace around a toys shadow.
- Balloon tennis
We've all been bombarded with information over the past weeks, so we have sorted through and narrowed them down to a few useful links below.
|Ideas and tips for distance learning. Tips for time management, setting up study routine.|
|Top 10 study tips|
|Top tips to get through|
|Schedule builder - Free online schedule builder to help create routines|
|Tips for self-care while in isolation - video|
|30 days of yoga with Adriene|
|Pop Sugar fitness - YouTube channel for at home workout tutorials and a variety of dance classes|
|Health Navigator - COVID-19 care package|