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34 Best Wellness Wednesday Ideas for Students, Work & Staff Wellness
- Dawn Chambers, PT, DPT
- Feb 14, 2023
- 11 min read
Updated: Apr 10
Whether you’re a student, a teacher, or someone powering through a long workweek, these 34 ideas make Wellness Wednesday something to look forward to.
34 Best Wellness Wednesday Ideas for Students, Work & Staff Wellness
Wellness Wednesday is something you do every Wednesday to focus on your overall well-being. There are even corporate Wellness Wednesday programs that encourage employees to get and stay healthier. Whether you’re a student, educator, or workplace professional, these ideas are flexible enough to meet your unique wellness needs.
Want some more concrete advice? Here are 34 inspirational ideas to celebrate Wellness Wednesday and improve your physical and mental health.
1. Start an Exercise Routine
Getting regular exercise is one of the best things you can do for your health, but it can be tough to get motivated.
Well, here’s your chance. Commit to it, and make it a part of your Wellness Wednesday routine. If you can work out on hump day, you can exercise any day!
To enhance your post-workout recovery and promote overall well-being, consider incorporating a cold therapy machine into your routine. These machines provide targeted cold therapy, aiding in the reduction of post-exercise inflammation and muscle soreness.
At-Home Workout Essentials (Under $40)
Another way to take your at-home wellness journey to the next level is with YouAligned – the ultimate platform for premium on-demand classes. Ready to elevate your home practice with top-notch yoga, fitness, meditation, Pilates, barre, and wellness-focused classes led by renowned instructors? With YouAligned, you have the flexibility to practice anywhere, anytime, ensuring that your Wellness Wednesday routine becomes a seamless part of your lifestyle.
2. Go Outside for Lunch
Getting outside allows you to breathe fresh air and soak in some sunshine. So why not take your lunch break at a local park?
You’ll enjoy the change of setting and the peaceful atmosphere. Even if you’re just eating on a bench outside of your workplace, it’s better than nothing.
Ready to boost your wellness routine with delicious, plant-based meals? Purple Carrot delivers nutritious, chef-crafted meals straight to your door, making healthy eating simple and convenient. Whether you're looking to eat more veggies, feel your best, or try something new, these meals are packed with flavor and nutrition—without the hassle of meal planning.
3. Take a Lunchtime Wellness Walk
Go for a brisk walk while listening to a wellness podcast, worship music, or simply enjoying nature. Invite a coworker or classmate and turn your break into a moving moment of peace.
4. Practice Grounding
Grounding is the practice of connecting your body to the Earth’s magnetic field.
If it’s nice out, you can just take a walk outside while you’re barefoot. If it’s not nice out, the Earthing Products grounding mat can create the same effect.
5. Reset Your Desk + Stretch It Out
Clear off your workspace and take five minutes for gentle shoulder rolls, neck stretches, or a seated spinal twist. This mini-reset boosts focus and relieves midday tension—great for students and staff alike.
6. Declutter Your Space
A cluttered environment can be depressing and distracting and takes a toll on your mental health. For Wellness Wednesday, try decluttering your space.
You can organize your desk at work, or tidy up your dresser at home. Either way, you’ll feel better.
7. Schedule a Checkup
Have you visited your doctor in the last year? If not, Wellness Wednesday is a good time to schedule a checkup.
Ladies should visit a gynecologist and have a mammogram if they’re 40 or older. Men 55 and older should have their prostates checked.
8. Drink Eight Glasses of Water
Dehydration can lead to fatigue, brain fog, and sluggishness, making it harder to power through your day. If you struggle to drink enough water, the Coldest Sports Water Bottle makes hydration effortless. Designed with double-wall insulation, it keeps your water ice-cold for up to 36 hours, so every sip is refreshing.
This durable, leak-proof bottle is built for on-the-go hydration, whether you're at the gym, on a hike, or tackling a busy workday. For Wellness Wednesday, challenge yourself to drink at least eight glasses of water—your body and mind will thank you!
Stay cool, stay hydrated, and grab your Coldest Water Bottle today!
9. Sweat it Out
Lymphatic fluid transports proteins, surplus fats, cellular waste, viruses, and bacteria, facilitating the removal of toxins through perspiration. This is why engaging in a rejuvenating sauna session, known for inducing profuse sweating, can enhance the body's detoxification process.
Try a session at the gym or use a sauna blanket at home! I absolutely love mine and it really helps me sleep.
10. Talk to a Nutritionist
A healthy diet is key to living a healthy life. But with all the misinformation out there, it can be tough to know what’s actually healthy.
Instead of going it alone, try scheduling a meeting with a qualified nutritionist who can help you create a healthy diet plan. How’s that for a Wellness Wednesday idea?
11. Practice “Sober Wednesday”
Alcohol can be enjoyable, but it’s also a toxin. So it’s no surprise that many people are reevaluating their relationship with alcohol.
Try turning Wellness Wednesday into Sober Wednesday and giving your body a break. Taking a break from alcohol can also be good for your emotional wellness.
12. Take a Break From Technology
Technology can be a double-edged sword. It makes us more productive, but sometimes it can feel like you’re chained to your phone.
Wellness Wednesdays are a great opportunity to cut the cord. Turn off your phone when you get home and enjoy the silence with a social media break.
13. Try Wellness Tracking
A quick search through your phone’s app store will reveal a whole slew of wellness apps and tools.
The MyFitnessPal is my personal favorite. It’s a full-featured app that tracks your progress and provides personalized recommendations to help you build healthy habits.
Let's not forget pregnancy workout apps that cater to the unique needs of moms-to-be!
14. Take Some Time to Meditate
Meditation can help to clear your mind and find a sense of serenity, and it only takes ten to fifteen minutes.
If you haven’t already, schedule a few minutes to meditate on Wednesday mornings. You’ll be surprised how much difference a healthy mindset makes.
Consider using Headspace, a popular meditation app, for guided sessions that make mindfulness accessible and contribute to your overall well-being.
15. Relax For the Day
Not everyone has the luxury of taking a full day to unwind, but if you can, embrace it! Binge your favorite show, soak in a bubble bath, and focus on self-care—without worrying about cooking.
With Trifecta Meal Delivery, you get chef-crafted, nutritious meals delivered straight to your door, so you can enjoy healthy, effortless eating while you relax.
16. Go Hiking
Hiking comes with a number of mental health benefits. It can reduce stress and even help with anxiety and depression.*
When you go for your Wellness Wednesday hike, you’re going to need a good pair of shoes. The Peregrine 12 are lightweight and comfortable, with excellent traction and foot protection.
17. Schedule a Walking Meeting
If you don’t have time for a hike, try a walking meeting.
Walking meetings allow you to get outside and get some exercise, all while being productive. In addition to promoting your own good health, they're also a great way to bond with your coworkers.
18. Participate in a Step Challenge
A step challenge is when a group of people competes to see who can take the most steps in a given period of time.
You can use a smartwatch or a similar device to count up your steps and prepare your results. To make the challenge even more engaging, consider having everyone buy-in on an award for the winner.
For those who might be dealing with a knee issue, such as a meniscus tear, it's important to take steps—pun intended—to ensure their participation. Wearing a supportive knee brace for meniscus tear (or generalized knee pain) during the step challenge can provide the necessary stability and protection, allowing individuals to partake in the friendly competition while prioritizing their knee health.
So, whether you're aiming for the step challenge trophy or considering the comfort and support of a knee brace, finding a balance between activity and care is key.
19. Take a Collagen Supplement
Collagen is an essential nutrient that’s found throughout the human body. This material gives structure to everything from our bones to our skin.*
Upgrade your wellness routine with Wondercow Bioactive Collagen, a grass-fed bovine colostrum supplement designed to support skin, gut, and immune health. Unlike traditional collagen powders, this bioactive formula provides a rich source of naturally occurring growth factors, immunoglobulins, and essential nutrients that promote skin elasticity, hydration, and overall vitality.
What makes Wondercow Bioactive Collagen stand out is its purity and potency—sourced from grass-fed cows, it delivers high-quality colostrum with no additives or fillers. Whether you're looking to enhance your skin’s glow, strengthen your gut, or support overall recovery, this powerful collagen-boosting supplement offers a science-backed approach to looking and feeling your best.
Wondercow Bioactive Collagen
20. Start Journaling
Journaling is a fancy word for keeping a diary. You can write down anything from your work stresses to the mundane details of your personal life.
Journaling can also provide an opportunity for reflection. Dr. Dawn’s mindfulness journal is a great tool for doing just that. I love using self-love journal prompts for inspiration!
21. Try a Gratitude Circle
Gather with coworkers, classmates, or family and have each person share one thing they’re grateful for. This quick check-in can shift the energy in any room and spark deeper connection.
22. Celebrate Your Accomplishments
It’s easy to get down on yourself, particularly if you’re having a stressful week. Make a list of your accomplishments, and then celebrate them.
This can be as simple as doing a little happy dance, or you can do something a little more elaborate like taking yourself to dinner.
23. Take a Sugar Fast
We all love sweets. I sure do! But they’re a guilty pleasure that we could all stand to eat less of.
Taking a sugar fast, even for a day, can help reset your body’s cravings. You may even notice that your favorite sweet foods taste better after a break!
24. Eat More Vegetables
It can be tough to eat your vegetables, especially if you’re eating out.
On Wellness Wednesday, try making your own food at home and including plenty of vegetables. Bonus points if you can get the five recommended daily servings.
Purple Carrot is an excellent option for individuals looking to incorporate more veggies into their diet, offering a convenient and flavorful plant-based meal kit service. With chef-crafted recipes delivered to your doorstep, Purple Carrot makes it easy to enjoy nutritious meals while embracing a wholesome and sustainable approach to eating.
25. Sip Your Way to Better Wellness with Tea
A warm cup of tea can do wonders for your body and mind. Three of the best wellness teas are ginger, green, and chamomile tea, each offering unique benefits. Ginger tea aids digestion, helps relieve bloating, and soothes nausea. Green tea is packed with antioxidants that support metabolism, brain function, and overall vitality. Chamomile tea is the ultimate stress reliever, promoting relaxation and better sleep. Whatever your wellness goal, there's a tea to help you feel your best! 🍵
26. Work on Your Bedtime Routine
Getting good sleep is essential for both your mental and physical health.
Commit to creating a bedtime routine to help you wind down and get better quality sleep. This should include shutting off bright lights an hour before bed, which signals your brain that it’s late.
Consider investing in sleep accessories, such as a comfortable mattress and pillows, to enhance your sleep experience.
If you've recently undergone shoulder surgery or are experiencing discomfort in that area, incorporating a specialized shoulder surgery pillow into your bedtime routine can make a significant difference. This supportive pillow is designed to provide optimal comfort and alignment, ensuring a more restful night's sleep during the crucial recovery period.
27. Elevate Your Routine with a Personal Upgrade
Wellness Wednesday is the perfect time to do something that makes you feel your best—not just relax, but refresh and elevate your mindset. Try a new skincare product, invest in high-quality sleep essentials, or switch up your look with a fresh hairstyle or outfit. Small upgrades to your routine can boost confidence, uplift your mood, and help you show up as your best self every day!
28. Set Weekly Goals for Lasting Progress
New Year’s resolutions often fade after a few weeks, but what if you could hit small, achievable milestones every Wednesday instead?
Setting weekly wellness goals keeps you motivated, flexible, and focused, making personal growth feel manageable and rewarding. Whether it's drinking more water, adding a 10-minute stretch to your routine, or prioritizing self-care, a midweek reset helps you stay on track—one step at a time!
29. Play Wellness Wednesday Bingo
Create a fun 5x5 wellness bingo card with small daily goals like “drink a smoothie,” “go for a walk,” or “text a friend.” Great for office teams or classroom challenges—just print and play for a motivational midweek reset!
30. Try Something New
It’s easy to get stuck in a rut and keep following the same old routine. Instead, try stepping outside of your element and trying something new.
This can be anything from going to a park you’ve never visited to trying go-kart racing!
If you're considering taking up a new sport, like tennis (for a fresh and active experience), finding the best accessories and tennis racket for beginners is critical for injury prevention while you learn this new skill!
Trying something new is about discovering enjoyable hobbies that align with your wellness goals and interests.
31. Schedule a Yoga or Pilates Session
Yoga is a great way to relieve stress and promote your general wellness. Pilates is perfect for improving strength, posture, balance, and coordination. Both require portable and ideal exercise equipment for small spaces (if you desire to get fit from the comfort of your home).
Schedule a Wellness Wednesday yoga session and watch the stress melt away. Your mind will be clearer and you’ll be able to push through the rest of the week. Or, pick up a few inexpensive pieces of pilates equipment for home and focus on toning your core muscles.
32. Catch Up With an Old Friend
Have you ever been watching Netflix or drinking your morning coffee when an old friend pops into your mind?
Take some time to call them on Wellness Wednesday. You might revive that friendship and put some spark into your social life.
33. Drink a Green Smoothie
A green smoothie is a smoothie that includes spinach, kale, or other green vegetables. It will also typically include fruit and some type of protein.
Of course, you’ll need a good blender to create your smoothie. The Wolf Gourmet Pro Performance Blender is one of the best there is.
34. Go Over Your Finances
If you don’t have a good handle on your financial situation, it can weigh on your mind and create unnecessary stress.
Use Wellness Wednesday as an opportunity to go over your balance and bills and prepare a budget for the following week. If you have a partner, it’s good to sit down and do this together so you’re both on the same page.
🌸 Dr. Dawn’s Corner: Make the Most of Wellness Wednesday
Current Favorite Tool💧 The Coldest Sports Water Bottle – Staying hydrated is key to better energy, mental clarity, and overall wellness. This bottle keeps water ice-cold for up to 36 hours, making it easy to hit your daily hydration goals!
Wellness Reminder💡 "Wellness isn’t just about one big change—it’s the small, consistent habits that make the difference. Prioritize yourself today!"
What I’m Reading📖 The Power of Your Dreams – This book dives into how God speaks through dreams and how they can connect to your personal journey. A thought-provoking and inspiring read!
Wellness Hack: Try stacking your wellness habits for a midweek reset. Pair a 10-minute walk with deep breathing, or hydrate while journaling. Small combos like these make self-care easier to stick with and more effective!
Final Thoughts
As you can see, there are many ways to celebrate Wellness Wednesday. You can focus on your physical health, your mental health, or even your personal relationships. Whether you want to lose weight, start meditating, incorporate mantras for health, or just take a spa day, it’s all up to you!
Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.
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