June's Daily Wellness Tips from HOK's Task Force

Posted by admin on 05/27/2020 11:07 am  /   COVID-19

June's Daily Wellness Tips from HOK's Task Force

Change Up Your Daily Walk

We are challenging you to get outside today! Hopefully, you are able to get out and take a walk at least a few times a week, if not daily. If you need to add some interest to your routine outings, here are some tips to change things up!


Find Accountability

Reach out to a friend or family member and tell them about a wellness goal, a hobby you want to spend time on, or other ambition and ask them to hold you accountable and check-in with you regularly. Maintaining an accountability buddy can help motivate you and you may even achieve your goals more quickly.


Teleconference Like a Pro

Do your best to avoid awkward tech moments on your video or phone meetings by doing things like testing your equipment and trying out different meeting software ahead of meetings. Check out more tips here:


Home Office Ergonomics

Humanscale has hosted multiple webinars during the "Work Home, Stay Safe" orders to help address ergonomics in your home office. If you missed these webinars. IFMA Houston's very own, Lily Pritchett has provided the below images to help:



Get Your Sunshine

With more people working from home and normal routines disrupted it is critical that we remember to take care of ourselves and getting an ample amount of light during the day is part of that. HOK’s Mara Baum wrote an article on the HUB covering why this is important and some tips to help keep your circadian rhythm in check.


Multi-task for Movement

Try walking around or heading outside for phone or video calls today if you are able to. It’ll help get those steps in and keep you from staying tied to your chair all day!


Rodeo Fun

Did you miss the rodeo season? Check out these fun ideas!

Rodeo Houston is doing live Ag Chats with a special guest every Wednesday at 11 am CST. You can catch them live and see previous episodes on their Facebook and YouTube pages. 

Here are some Rodeo games you can set up for your family at home.


Take a Walk

Take a walk around the block today and pay attention to things you may not have seen before.

Depending on where you live, you could also put a cute stuffed animal or nice note in your window for other people out on walks.

If you need help setting routine and work/home boundaries, try taking a walk in the morning and evening the same as you would be commuting to and from the office.


De-clutter Your Desk

Research shows that our brains are primed for order and since we’re all working from home these days, it might be a good idea to tidy up to stay more focused. This study indicates that clutter makes us more likely to procrastinate. (Tip from QuarantineRX)



The Museum of Fine Arts, Houston in conjunction with Black Swan Yoga is hosting live yoga on Sunday. So get together virtually or gather whoever is around you and get moving!

Daily Wellness Tips from HOK's Task Force

Posted by admin on 04/28/2020 5:18 pm  

The Texas Sustainability Task Force wants to remind you to stay well especially during this time of social distancing!

For the Body: Stretch your body!

Here is a link to Black Swan Yoga’s Instagram page where they do live daily yoga and meditation on their Instagram Stories (Yoga is at 7am CST and meditation happens at 7pm CST). Don’t worry if you’re not an early bird or those times don’t work for you because their stories stay live for 24 hours so you can still access them. 


For the Mind: Call a loved one for a chat – even if we are in isolation we still need social interaction with others!


For Those with Kiddos: Read a book! Here is a free literacy program where actors read to children.


BONUS: Access over 500 museum collections around the world through free virtual tours here.


Don’t Forget to Hydrate!

Get your gallon in today. Dehydration can lead to headaches and fatigue which can decrease productivity and impact your general health. Just as you would fill up your water bottle at the office, keep water next to your home workstation too. You can even make this a family challenge by keeping tabs on everyone’s water intake like this fun example:

Take Your Lunch Break!

While it may be tempting to work through lunch, take a break from work to sit down and enjoy your lunch while relaxing for a few minutes. You’ll enjoy your meal more and it may even help you feel more prepared for the rest of your workday. If you are able, you can take your lunch outside and get some fresh air!


Daily Gratitude

People around the internet have been sharing three things they are grateful for every day and we are challenging you to do the same! In this time of uncertainty, it can be a mood booster. It’s hard to feel grateful and stressed at the same time so give it a try! Check out this article on how to be grateful every day


Enhance Your Homeschool Routine

Scholastic is offering free learn at-home resources for Pre-K through 9th-grade students. They’ve got fun videos, books, and articles that your kids can look at, and who knows, you might learn something new too!


BONUS: Zoo Cams

Some zoos and aquariums around the country are sharing live feeds of animal exhibits. Check out what animals you can see today!

  1. San Diego Zoo 
  2. Smithsonian National Zoo 
  3. Monterey Bay Aquarium 

Earth Cam pulls together some of the best live feeds from zoos around the country.


Don’t Forget Your Steps!

Take advantage of the nice weather and step outside or do laps around your kitchen. The general recommendation is 10,000 steps a day, but we know that in this self-quarantine time that can be difficult. Try to aim for at least 5,000 steps today and remember to move at least once an hour to keep your blood circulating.


Get Active!

Want more than just steps in a day? Take advantage of a free fitness app or one of the many paid programs that are being offered for free during this time of quarantine.

  1. A great always free app is FitOn (accessible on the web or on your phone) – they even have quick 5 minute exercises you can do from or next to your desk to keep moving throughout your workday. 
  2. Usually paid programs like Peloton, Nike, SoulCycle, Planet Fitness, Core Power Yoga, and Centr are all offering free programming or extended trial periods


BONUS: Enjoy a Belated St. Patrick’s Day

While you may not have gotten to enjoy St. Patrick’s Day this past month the way you might have wanted to, you can take virtual tours across Ireland at places like the Guinness Storehouse and Brewery and the Cliffs of Moher


Get Inspired

Check out an inspirational podcast or blog to kick off the weekend! Here are some options:

  1. 5 Podcasts to Inspire You During the Coronavirus Lockdown
  2. Wellness Blogs to Stay Happy and Healthy
  3. 11 Health & Fitness Podcasts for All the Motivation You Need


Did We Mention Stay Active?

It may seem like we mention it a lot, but staying active right now is so important! Many of us are in more cramped quarters than we are used to or without a gym. So, here are a couple of fun ways you can use to get moving that you can do alone or with the whole family.

  1. E. with Joe – a British P.E. teacher who records 30-minute sessions every day – these are definitely not just for kids - 
  2. Cosmic Kids Yoga – Yoga, mindfulness and relaxation designed for kids aged 3+ 


BONUS: Visit the Happiest Place on Earth

So you can’t physically visit Disney right now, but why not take a virtual ride?


Take on Some “Feel Good” Tasks

Even the little things can change our outlook on the day.

(graphic from Rent the Runway)


Bring the Outside In

Finding it difficult to get outside? Or just want more nature in your life? Why not bring some plants into your home to brighten your space and provide some mood-boosting benefits! (Note: If you have pets, make sure the plant you want is pet friendly or out of their reach)

  1. For low maintenance, grow anywhere plants
  2. For plants that purify your air while looking pretty
  3. For plants delivered to your door


Surround Yourself with Calm

Bring calming scents into your workspace, put on your favorite music, or settle into work with your favorite tea. Whatever helps bring calm into your routine can help you have a more productive and less stressful day!


Go to a Show

Missing your favorite Broadway show or wishing for night (in) on the town? Well, here are 15 Broadway plays and musicals that you can watch from home!


Get Your Greens In

Just because we are cozied up at home, doesn’t mean we should forget our healthy eating habits! Try to get a green veggie in at least one meal a day. Your immune system and your body will thank you!


Boost Your Immune System

Shana (the wife of HOK’s Houston office managing principal Jay Tatum), wrote this article about keeping your health a priority during this time and ways we can use nutrition to boost our immune system.


Teach Your Kids to Cook

Looking for a lunchtime activity that can help your kids learn some cooking skills? Or maybe you need to buff up your own skills? The Main Course Cooking School is offering free virtual cooking classes for kids and adults with regularly scheduled kids classes every Tuesday and Thursday at noon CST.


Do a Doodle

Set aside 5 minutes to draw the first thing that comes to mind. Be silly, don’t overthink it, and see what comes onto the paper!


  • Bringing the Zoo to You

The Houston Zoo is broadcasting live each weekday morning in April at 11 am CST. They also have at home learning activities and previously recorded videos at the zoo.