ECON MUNI
for your good health

Spend 5 minutes doing nothing

Why: A daily 5-minute break of “doing nothing” can have surprisingly positive effects on overall well-being. Regular moments of calm can enhance concentration and boost productivity. Giving your brain a chance to rest helps restore its capacity for work and creative thinking. This time can also be used for self-reflection and gaining awareness of your thoughts and emotions.

International Women’s Day: Check in with a friend or loved one – Strengthens social bonds and emotional well-being.

Forgot about Women’s Day? No worries! We’ve found a florist offering flower delivery in Brno: Květiny M. Huszárová.

Add an extra serving of vegetables to your meal – Provides fiber, vitamins, and antioxidants.

Why: Vegetables are rich in essential vitamins and minerals that support the immune system and overall health. The fiber in vegetables aids digestion and helps prevent constipation. Many vegetables have a high water content, contributing to better hydration.

Increase your step count – Get off the bus one stop earlier or use a restroom on a different floor – Boosts daily physical activity and supports heart health.

Why: How many steps should you walk daily, and is the 10,000-step goal just a marketing trick?

Video: How many STEPS should I walk per day to stay HEALTHY?

European Brain Day: Learn a new word in a foreign language – Keeps your brain active.

Where:

• • Duolingo – The best way to learn a language
• • HelloTalk – Language exchange app for learning languages for free

Stretch for 5 minutes in the morning

Why: Stretching relieves muscle tension that builds up during sleep and helps prevent pain. It can also release endorphins, improving mood and reducing stress.

Listen to your favorite music – Releases dopamine and boosts your mood.

Article: Why is music good for the brain? - Harvard Health

World Sleep Day: Plan a relaxing evening for yourself – Reduces burnout and increases happiness.

Suggestions:

• • Reading a book: Pick one you’ve been wanting to read and enjoy a quiet evening.
• • Meditation or yoga: Try a meditation or gentle yoga session to relax your body and mind.
• • Movie night: Watch your favorite films or series and prepare a tasty snack.
• • Playing games: If you enjoy video or board games, spend time on your favorite hobby.

Have a handful of nuts as a snack – Provides healthy fats, protein, and energy.

Why: The Top 9 Nuts to Eat for Better Health

• • Almonds: Rich in vitamin E
• • Pistachios: High in vitamin B6
• • Walnuts: A source of copper, essential for energy production and neurotransmitter synthesis

Try a new healthy recipe – Encourages a balanced diet and nutrient variety.

Where: 200+ Best Easy Healthy Recipes (For Every Meal!)

Laugh out loud – Releases endorphins and reduces stress hormones.

Article: Laughter is the Best Medicine - HelpGuide.org

Declutter your workspace – Reduces mental overload and boosts productivity.

Why: A cluttered desk can increase stress and overwhelm. A tidy space helps you feel calmer and more focused, supporting good work habits.

Schedule a preventive health check-up – Helps detect issues early.

International Happiness Day: Smile at someone today – Strengthens social connections and spreads positivity.

Why: Smiling makes you appear more friendly, open, and trustworthy, improving communication and relationships. It also boosts endorphin levels and lowers stress, making you feel happier.

International Day of Forests: Take a short walk after lunch – Aids digestion and stabilizes blood sugar levels.

Article: Walking After Eating: Benefits and Downsides

World Water Day: Drink a glass of water before your first coffee – Prevents dehydration and balances caffeine intake.

Why: Coffee has diuretic effects, leading to fluid loss. Drinking water before coffee helps keep you hydrated and enhances your coffee’s taste.

Make a small healthy change (e.g., tea instead of soda) – Supports better long-term habits.

Book: Atomic Habits by James Clear Jednotky: Atomic habits :

World Tuberculosis Day: Take 10 deep breaths – Reduces stress and blood pressure.

Why: Deep breathing activates the parasympathetic nervous system, lowering stress and anxiety. It also relaxes muscles and relieves tension.

Stand up and stretch every hour – Prevents stiffness and improves circulation.

Why: Prolonged sitting slows circulation, leading to swelling and discomfort. Regular movement prevents varicose veins and reduces chronic disease risks.

Give yourself a 2-minute massage (shoulders, hands, neck, head) – Relieves tension and promotes relaxation.

Video: Neck Pain Relief Exercises in 5 min

Try a 30-second cold shower – Boosts circulation and strengthens the immune system.

Why: Cold Shower Benefits for Your Health

Teachers’ Day: Do a 5-minute eye relaxation exercise (look away from screens, focus on distant objects) – Reduces eye strain and headaches.

Video: Eye excercises

Try a new physical activity (yoga, dance, cycling, badminton, tennis) – Keeps movement fun and motivating.

Courses: Aktuálně nabízíme | Centrum celoživotního vzdělávání | MUNI SPORT

Eat slowly and mindfully – Supports digestion and prevents overeating.

Why: Mindful eating

Do 10 squats while brushing your teeth – Engages leg muscles and adds movement to your day.

Why: Combining activities makes better use of your time. Regular squats increase daily physical activity, promoting overall health.

Do calf raises while waiting for coffee or tea – Strong legs, strong morning.

Try a 10-minute meditation – Improves focus and emotional resilience.

Video: Guided meditation 

Enjoy the day!