Employee Wellness

CDCR promotes Physical Wellness Month

A picture of a hiker looking out over hills, with the words "You are your only limit."

Learn about internal wellness checks, virtual hiking challenge

Physical Wellness Month is celebrated in April every year. This year, CDCR is encouraging everyone to do an internal wellness check and evaluate your healthy lifestyle. This month is dedicated for you to explore different ways to improve daily habits.

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Check-in and challenge yourself to do these four things and see if you feel differently:


Exercise helps you burn more calories, improves cardiovascular health, as well as helps with stress relief and enhancing mental focus.  This could also result in weight loss.

Aim for a brisk walk of 30 to 90 minutes a day. You can walk more on some days and less on others, but the total time for the week should be at least 150 minutes (2.5 hours). You should walk fast enough that you are in the moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate.

Get enough sleep

The importance of sleep for mental and physical recovery cannot be stressed enough. If you’ve been suffering from sleepless nights, some basic steps you can take to improve your quality of sleep include having a regular sleep schedule, staying off screens and relaxing about an hour prior to bedtime.

How much sleep someone needs varies from person to person.


Water is essential to all bodily processes, including the excretion of toxins.

A lot of people forget to drink enough water. At work, you can keep a one-liter bottle of water at your desk to remind you to take regular sips. Also, listen to your body’s own signals, and drink whenever you feel thirsty.

According to The U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is about 16 cups (3.7 liters) of fluids a day for men and about 11 cups (2.7 liters) of fluids a day for women. (Source: everdayhealth.com, June 30, 2022)

Balance nutrition

With the high incidence of cardiovascular and other lifestyle-related diseases, it’s essential to stick to a healthy, balanced diet. Ideally, aim to consume lots of fresh vegetables, healthy sources of carbs (such as sweet potato, beans, peas, etc.), protein (e.g. nuts, seeds, and eggs) and fats (like avocado, olive oil and fatty fish) and vitamin-packed fresh fruits.

Keep stress in check

When stress rules your life, it can manifest in different ways. You could lose your appetite, sleep poorly or even get sick.

Practicing self-care and relaxation techniques, such as deep breathing exercises and meditation, can help you manage stress and deal with it more effectively. So, take time out every day — even just an hour — to focus on yourself.

Stay tuned for information on the Virtual Pacific Crest Trail Hiking Challenge

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