Wellness – Risk Management 365

Walking: Trim Your Waistline, Improve Your Health

Can you really walk your way to fitness? You bet! Get started today.

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

Maintain a healthy weight
Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
Strengthen your bones
Lift your mood
Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:

Your head is up. You’re looking forward, not at the ground.
Your neck, shoulders and back are relaxed, not stiffly upright.
You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
You’re walking smoothly, rolling your foot from heel to toe.

As you start your walking routine, remember to:

Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility.
Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.
Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.

For most healthy adults, the Department of Health and Human Services recommends at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time, try two 15-minute sessions or three 10-minute sessions throughout the day.

Remember, though, it’s OK to start slowly — especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you see how many miles you’ve walked each week, month or year.

Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device — such as a pedometer — to calculate steps and distance.

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

Set yourself up for success. Start with a simple goal, such as, “I’ll take a 10-minute walk during my lunch break.” When your 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.” Soon you could be reaching for goals that once seemed impossible.
Make walking enjoyable. If you don’t enjoy solitary walks, ask a friend or neighbor to join you. If you’re invigorated by groups, join a health club.
Vary your routine. If you walk outdoors, plan several different routes for variety. If you’re walking alone, be sure to tell someone which route you’re taking.
Take missed days in stride. If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine — and then get back on track.

Once you take that first step, you’re on the way to an important destination — better health.

via Walking: Trim your waistline, improve your health – Mayo Clinic.

Take time to unwind…Stress Awareness

It’s healthy to relax, renew, and rejuvenate

Stress happens. Sometimes it’s unavoidable, at times it’s unbearable. That’s why taking time for yourself is a necessity.

Stress does not merely afflict your mind; it can also affect you on a cellular level. In fact, long-term stress can lead to a wide range of illnesses – from headaches to stomach disorders to depression – and can even increase the risk of serious conditions like stroke and heart disease. Understanding the mind/stress/health connection can help you better manage stress and improve your health and well-being.

via Stress Awareness.

Work Environment and Managers Key to Mental Health

A recent Unum study found that work environment has a significant impact on an employee’s absence from work due to behavioral health issues. The research also found it to be the leading barrier employees face when returning to work.

“The current culture of the American workplace is operating on a ‘do more with less’ mentality,” explains Dr. Kristin Tugman, PhD, assistant vice president of Health and Productivity at Unum. “This is creating a workforce that is struggling with presenteeism and lack of engagement, as well as an unbalanced work/life structure. As a result, employees are faced with more workplace stress than ever before.”

And that is having a negative effect on an employer’s bottom line: 41 percent of employees lose 15 to 30 minutes of productivity a day and 36 percent lose one hour or more as a result of workplace stress.

That stress can also be compounded by additional factors such as employee performance issues. The research showed that for some employees the stress of performance expectations becomes too great and they’re not able to persevere, so instead they go out on leave due to stress.

“The flip side to that is the negative stigma that is often associated with leave or disability, especially when the absence from work is due to a mental health issue,” said Tugman. “This stigma becomes a barrier too, causing employees to either be afraid to seek help or to take leave.”

These factors, in addition to workplace stress, contribute to presenteeism, or being at work but with an inability to perform at full capacity. And that can be bad news for employers too because currently presenteeism costs the United States approximately $150 billion a year.

via Work environment and managers key to mental health stability and wellness of employees.

Stress and Improving Overall Health in the Workplace

Policy Considerations for Lowering Stress and Improving Overall Health in the Workplace:

Teleworking and flex-schedule policies
Job-sharing, phased retirement options
Healthy commuting supports and incentives
Smoke-free building and campuses
Healthy foods, healthy meetings and green/sustainable environments policies
Peer support and mentoring programs
Policies promoting volunteering and community service
Time off work for health promotion, physical activity, screenings, healthcare visits
Robust non-discrimination, diversity and cultural awareness/sensitivity programs
Continuing education, distance learning, and other training supports
Incentives for health program participation and engagement

via CDC – NIOSH – Total Worker Health™ in Action – January 2013.

How to Eat Healthy

At the heart of good health is good nutrition. Make smart, healthy choices to reduce your risk of heart disease and stroke.

INCLUDE

Fruits and vegetables
Whole grains
Beans and legumes
Nuts and seeds
Fish (preferably oily fish high in omega-3 fatty acids), skinless poultry, and plant-based alternatives
Fat-free and low-fat dairy products
Healthier fats and non-tropical oils

LIMIT

Sodium and salt
Saturated fat
Sweets and added sugars, including sugar-sweetened beverages
Red meats – if you choose to eat red meat, select lean cuts

AVOID

Trans fat and partially hydrogenated oils

via How to Eat Healthy.

Workplace Health Promotion Can Increase Productivity

In general, healthier employees are more productive.

Healthier employees are less likely to call in sick or use vacation time due to illness
Companies that support workplace health have a greater percentage of employees at work every day
Because employee health frequently carries over into better health behavior that impact both the employee and their family (such as nutritious meals cooked at home or increased physical activity with the family), employees may miss less work caring for ill family members as well
Similarly, workplace health programs can reduce presenteeism — the measurable extent to which health symptoms, conditions, and diseases adversely affect the work productivity of individuals who choose to remain at work

The cost savings of providing a workplace health program can be measured against absenteeism among employees, reduced overtime to cover absent employees, and costs to train replacement employees.

Example – Employee Health Concern: Obesity

Obese employees experience higher levels of absenteeism due to illness than normal weight employees
Normal-weight men miss an average of 3.0 days each year due to illness or injury
In comparison, overweight and obese men (BMI 25-35), miss approximately 2 more work days per year than normal-weight men, a 56% increase in missed days
Normal-weight women miss an average of 3.4 days each year due to illness or injury
In comparison, overweight women miss 3.9 days, a 15% increase in missed days; obese women (BMI greater than 30) miss 5.2 days, a 53% increase in missed days; and women with a BMI of 40 or higher miss 8.2 days, a 141% increase in missed days, almost one week more of missed work each year than normal-weight women

via CDC – Workplace Health – Business Case – Benefits of Health Program – Increase Productivity.

Eat Healthy and Enjoy It!

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—

Fresh fruits ― don’t think just apples or bananas. All fresh fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

via Healthy Weight: Healthy Eating for a Healthy Weight | DNPAO | CDC.

The Value of Health Assessment Data

Over the years, using a health assessment as part of a wellness program has become a recognized best practice in workplace health management because it works and provides value. Market leading companies across the U.S. and around the world use health assessments because they provide a level of information and knowledge about employee health that cannot be found anywhere else. These same organizations have realized good results by using the knowledge gleaned from health assessment data to reduce health risks, reduce health care spending and increase productivity.

via Uncommon Knowledge: The Value of Health Assessment Data.

NASA Workforce Maintenance Program

National Aeronautical Space Agency (NASA), an executive Federal Agency dedicated to Space flight, highly values exploration. The Agency’s exploration success depends on employees’ detailed attention to the safety and health of the astronauts and their fellow Earth-bound employees. For decades NASA’s occupational health programs have maximized the opportunities of national health initiatives as well as internal resources. And, they have led the way to improve internal programs for the maintenance of a workforce that operates at its highest level of physical and mental well-being.

via CDC – NIOSH – Total Worker Health™ in Action – February 2014.

What’s the Return on Employee Wellness Programs?

Employee wellness programs have often been viewed as a nice extra, not a strategic imperative. But the data demonstrate otherwise, according to Berry, of Texas A&M University; Mirabito, of Baylor University; and Baun, of the University of Texas MD Anderson Cancer Center. Their research shows that the ROI on comprehensive, well-run employee wellness programs is impressive, sometimes as high as six to one.

via What’s the Hard Return on Employee Wellness Programs? – HBR.