Cincinnati Public Schools and go Vibrant are proud to announce a new partnership to promote walking for health and wellness. This collaboration will encourage students, families, staff and community members to incorporate health and wellness activities in their daily routines and promote the benefits of an active and energetic lifestyle through CPS Moves and the go Vibrant Million Step Neighborhood Challenge and KIDS Challenge.

Participants in the Million Step Neighborhood Challenge and KIDS Challenge can log their steps on go Vibrant’s website and the school with the most steps will win the coveted CPS Moves Championship Belt and a field day experience at Smale Park.

KIDS CHALLENGE REGISTRATION PROCESS

• www.govibrant.org
• KIDS challenge upper right tab
• Click on Participants
• Click Register
• Create an account
• Select your school, neighborhood or organization
  •   Use drop-down menu to pick a school to count toward your steps
  •  Sign up!

log your steps here

The Million Step Challenge and Kids Challenge will officially launch on May 27, 2023. Participants from CPS can log their steps taken between May 1-26 on May 27, 2023. The challenge runs through September 2023 and the CPS Moves winner will be announced in October.

Utilize these walking maps and guides for safe walking routes:

• Avondale Walking Routes
• Clifton Walking Routes
• Downtown Walking Routes
• Delhi Walking Routes
• East Walnut Hills Walking Routes
• Golf Manor Walking Routes
• Evanston Walking Routes
• Madisonville Walking Routes
• Mt. Washington Walking Routes
• Mt. Adams Walking Routes
• Norwood Walking Routes
• Pleasant Ridge Walking Routes
• Northside Walking Routes
• Walnut Hills Walking Routes
• Great Parks of Hamilton County

For more information on go Vibrant, visit their website: http://govibrant.org/

What is mindfulness?   
Mindfulness is a state of awareness in the present moment. You aren’t thinking about the past or worrying about what’s to come. It is acknowledging what is happening around you and accepting your feelings about it without judgment. 

Why is it important?

• Reduces anxiety 

• Increases feelings of gratitude 

• Decreases negative thinking

• Prioritizes your time

• Supports better eating choices

• Enhances your sleep. 

Check out these great tips about how to be mindful, thanks to TriHealth, CPS’ wellness partner:

How do I start?
Mindfulness is a skill. The more you practice, the better you will become at being mindful in your daily life. Just a few minutes a day can help you feel calmer, focused and patient. 

Let’s practice!  

4-7-8 Breathing
Breathing techniques are designed to bring the body into a state of deep relaxation. The 4-7-8 technique forces the mind and body to focus on regulating the breath to have more control over the mind. These simple steps can help you fall asleep faster and soothe a racing heart or calm frazzled nerves.  

1. Find a place to sit or lie down comfortably. 

2. Let your lips part. Make a whooshing sound, exhaling completely through your mouth.

3. Close your lips and inhale silently through your nose as you count to four in your head.

4. Hold your breath for seven seconds.

5. Make another whooshing exhale from your mouth for eight seconds. 

6. Practice this pattern for four full breaths. 

Am I Hungry?

To break out of the pattern of eating on autopilot, get in the habit of asking yourself, “Am I hungry?” every time you feel like eating. This simple but powerful question will help you recognize the difference between an urge to eat caused by the physical need for food from an urge to eat caused by head . 

Try these tips to be more mindful while enjoying food: 

• Check in with yourself in a non-judgmental way before eating a meal or snack. Reflect on how you are feeling, think about your hunger level and consider expressing gratitude for the food you’re about to eat. 

• Slow down while eating. If you’re a fast eater, try putting down your utensil or taking a sip of water in between bites.

• Bring your focus back to your food every so often if you are working through lunch. Ask yourself if you are still enjoying it and how you are feeling.

• Avoid distraction while eating, especially when the activity or task doesn’t slow down your pace of eating, like when doing hands-free activities like watching TV.

• Pre-portion your food and check in with yourself every so often if you do choose to eat in front of the TV or a device.

As the Center for Mindful Eating states: There is no right or wrong way to eat, simply varying degrees of awareness surrounding the experience of food. Make your experience positive by practicing mindfulness and creating a positive relationship with the food you eat.

Guided Meditation

Meditation is a great tool to use to become more mindful. One type of meditation involves relaxation techniques. Breathing deeply, doing a body scan or listening to a guided visualization are all effective ways to meditate. 

Elevator to the Beach

This 9-minute guided imagery meditation will take you down to a beach for a brief interlude that will focus on warming the hands and feet to increase relaxation in the body.

Forest Walk Meditation

This 8-minute guided imagery mediation will provide you with a relaxing walk in the woods to reduce stress.

Progressive Muscle Relaxation Exercise

This 8-minute meditation will provide you with an opportunity to decrease tension in your body and calm your mind.

Congrats to our March winner - Mt. Airy! 

Stress Less with CPS!

Show us your mindful moments - whether its meditation, yoga, taking a walk or indulging in your favorite candy, stressing less is important to your health.

View and download the CPS Moves presentation: CPS Moves Mindfullness and Meditation

Submit Your CPS Moves Video

5 Small Steps to Reduce Stress:

Tip #1: Take a Technology Break

Turn off your electronics, cell phones, tablets, televisions ­and just relax. Enjoy the peaceful quiet.

Tip #2: Breathe Deeply

Breathe in through your nose and count to seven. Hold that breath for seven more counts. Breathe out through your mouth another seven seconds. You can do this anytime, anywhere as an effective calming technique.

Tip #3: Share a Hug

Give your spouse, partner, child or friend a hug. The physical contact and positive interaction can provide an emotional boost.

Tip #4: Prepare for Tomorrow

Take 5-10 minutes the night before to prepare lunches, organize work items, ready your clothes for the next day, etc. All of these things can help result in a more peaceful morning and a better start to your day.

Tip #5: Go Outdoors

Spend time outside. Enjoying the fresh air can promote a positive perspective.

Download or view: Understanding Stress