My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Stand up for your health! Time spent sitting has increased with remote work and distanced learning.
Set an alarm to remind you to move at least 2 minutes every hour.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

The flavor of your food is important so that you enjoy a sustainable heart-healthy diet.
Try a new spice - you might find a new favorite!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Step outside and breathe in the fresh air, leave the electronics inside.
A mindful moment - take in a few deep breaths, soak in the view. Don't you feel better?!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Enjoy your own dance party or invite the household to join you.
Crank the tunes and dance it out - letting go of stress and lifting your spirits. Press play!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Show your appreciation for someone today.
Saying 'thank you' is one easy way. You could write a quick note to them too!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Heal it Forward in your community.
Take a minute to write down how you plan to lend a helping hand this year. Put it in action!

Learn more about our Heal it Forward initiative to spark ideas of how you can lend a helping hand within your community.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Choose kindness today.
Acts of kindness have been shown to increase self-esteem, compassion, and also lower your blood pressure.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Set a walk & talk date with a friend.
The benefits are endless - social connection, exercise, and fresh air to name a few.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Consider the wellness goals for your family.
Learn how to set family goals around fitness, wellness & nutrition with The FIT Project.

A 12-week, self-led program that fits into your family's schedule. Enjoy information and support from experts in nutrition, fitness, and wellness and fun activities to engage the entire family. Learn more here.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

The benefits of a written note: shown to improve mood and the feeling of connectedness.
Skip the virtual call or the email. Put pen to paper to lift the spirits of someone you know.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Shake it off to release any tension.
Stressful moments, deadlines, conversations can make your body tense. Take a minute and shake it all off - from your fingers to your toes.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Breathe! A form of meditation, breathwork, has been shown to lower your risk of heart disease.
Breathe in slowly through your nose for 4 sec, hold, breathe out slowly through your mouth for 4 sec. Repeat 4-5 times.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Gratitude elevates your attitude.
This week keep a list of all the positive happenings in your life. You might be surprised when you're consciously looking.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Hydrate your body by choosing water! Skip the coffee, soda or sports beverage!
Sugary drinks increase your risk for heart disease. Water helps regulate body temps and prevent infections.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Let's get moving for your health! It's ideal to get 150 minutes of moderate exercise each week.
For starters, take a 60 second cardio break by jogging or marching in place.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Explore a new vegetable!
Filled with so many health benefits, eating a variety of colorful veggies is a great way to keep the meal planning interesting.

Let’s lift the spirits of our heart patients by sharing words of encouragement. This will not only benefit their health, but it also benefits your health. Doing good for others, helps you too! That’s our mantra for our Heal it Forward initiative.

How to participate in today's My 80% Daily Moment:

You can mail your completed cards to us or choose to email your message(s) and we will print and include them inside cards to be delivered to our hospital patients.

Mail to: Basecamp Prevention + Wellness, 9427 SW Barnes Rd., Ste 190, Portland OR 97225

Providence Caregivers, here’s how to earn Choose Well bonus points: Participate in this activity by writing at least 3 greeting cards for our heart patients. See the information above for ways to participate virtually and in-person.

• Virtual participation: Email us your messages to be included in a greeting card or mail your cards with a note you’d like to receive the voucher code. We will send that code to you via email.

• Attend our activity @ Basecamp, complete the cards and find the sign showing the voucher code — take a photo of the sign to key into your Personify account or redeem before leaving.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Take a 60 second pause.
Quick resets throughout your day can help with mood, stress levels, and your blood pressure!