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Wellness Committees: A Health and Wellness Program Component
Health and Wellness Committee Duties can Include:
1. 2. 3. 4. 5. 6. 7. 8. 9.
Planning goals, objectives, wellness activities Assisting with report preparation and participation records Encouraging employees to find opportunities or make suggestions for their own health improvement Recommending ways to improve the culture of corporate health Selecting and promoting the wellness program Ensuring follow-up counseling/doctor's appointments occur Gathering and posting educational material in the worksite and on the intranet Mediating communication between employees, wellness program staff and management Mentoring employees into the company health and wellness culture
Physical Activity Programs Life span wellness center Health promotions programs
WALKING FOR FITNESS
What is it? Walking for Fitness is a program designed to promote healthy lifestyles by making walking and jogging a fun experience. Who is it for? The program is intended for the faculty and staff of CSUF. Where is it? There are 6 routes mapped out throughout the CSUF campus, ranging from 0.5 miles to 2.1 miles. Choose a route based upon your preference and convenience. When is it? This program is designed to be utilized at your own convenience. Walk during lunch if you are teaching; before, between, or after classes; or buddy up with someone who has a similar schedule. Why Participate? · Reduces stress · Burns body fat · Raises metabolism · Lowers high blood pressure · Slows aging · Elevates mood · Improves flexibility · Better quality of life · Reduces incidence of cancer, diabetes, heart disease, stroke, and other diseases · Every minute of walking can extend your life 1.5 to 2 minutes · Longer, moderately paced walking is good for loosing weight · Shorter, faster walking is good for a healthy heart and lungs Health Promotion Programs
Stages of Change in Adding Physical Activity Into Your LifeWhere Are You?
These stages represent a spiral path to adopting regular physical activity into your life. Each stage takes a period of time to acquaint yourself with new behaviors.
Effort and commitment is needed in all stages. You will move through each stage as you are ready to change. The interesting part of this model is that is recognizes you may not always move forward in a straight line. There will be times when you lapse, going back to an earlier stage. Then the time will come when you are ready to advance forward. This is expected and part of the process of adopting new behaviors. You will progress when you are ready.
Stage 1— Not ready for change
Pro’s Maintain a healthy weight Feel better in body, mind & spirit Live longer by reducing the risk of heart disease Look at your best Feel less tired and have more energy to get things done Reduce the feeling of tension/ stress
Become stronger Discover enjoyable new activities Feel better about your body Have fun
Con’s Don’t know how to find time in the day for physical activity Are busy & stressed and you don't want to take on another challenge. Want to spend your free time with your family and fear that a physical activity routine will interfere. Find physical activity boring. Think that you need to spend money on special equipment or health clubs to become more active. Have some lingering doubts about becoming more active. Don't like to sweat and you don't want to shower afterward. Don't know how to exercise. Are concerned about how you look while exercising or wearing exercise clothes. Have aches and pains that keep you from physical activity. Are too old to start or learn how.
Stage 2 — Thinking about Change
Find the time Remember your physical activity successes and interests Develop a support network Recall your current level of activity Set small, specific goals Reward yourself Develop long-term vision
Stage 3 — Preparing for Action
Develop support Find the time Make change a priority Create a plan of action Monitor your Progress Reward yourself Use your long term vision
Stage 4 — Taking Action
Create balance in your life Support yourself in thoughts and action Pat on the back Review long-term vision Utilize your support network Plan for setbacks
Offer healthy foods in the cafeteria and/ or vending machines. Invite the Red Cross, Philippine Heart Association, Philippine Cancer Society and other organizations to conduct educational workshops at your facility. Offer flextime for employees that want to exercise at lunch- time.
Provide information to employees by distributing free brochures and wellness newsletters. Provide free health screenings. Provide partially reimbursed memberships to off site health facilities. Provide showers and a locker room at the work-site.
Becoming proactive in your employees health makes good business sense. Promoting wellness programs can have a substantial impact on profitability by reducing health care costs, increasing productivity, decreasing absenteeism and by providing a positive, healthy work environment. Wellness programs may be one of the few employee benefits that pays money back to the organization.
Accidents Absenteeism Employee turnover Diminished productivity Direct medical and insurance cost
Stress: How to Cope Better With Life's Challenges
What causes stress? Feelings of stress are caused by the body's instinct to defend itself. This instinct is good in emergencies, such as getting out of the way of a speeding car. But stress can cause physical symptoms if it goes on for too long, such as in response to life's daily challenges and changes.
What changes may be stressful?
What changes may be stressful? Any sort of change can make you feel stressed, even good change. It's not just the change or event itself, but also how you react to it that matters. What's stressful is different for each person. For example, one person may feel stressed by retiring from work, while someone else may not. Other things that may be stressful include being laid off from your job, your child leaving or returning home, the death of your spouse, divorce or marriage, an illness, an injury, a job promotion, money problems, moving, or having a baby.
Possible signs of stress
Anxiety Back pain Constipation or diarrhea Depression Fatigue Headaches High blood pressure Insomnia Problems with relationships Shortness of breath Stiff neck Upset stomach Weight gain or loss
The first step is to learn to recognize when you're feeling stressed. Early warning signs of stress include tension in your shoulders and neck, or clenching your hands into fists. The next step is to choose a way to deal with your stress. One way is to avoid the event or thing that leads to your stress--but often this is not possible. A second way is to change how you react to stress. This is often the best way.
Tips for dealing with stress Don't worry about things you can't control, such as the weather. Prepare to the best of your ability for events you know may be stressful, such as a job interview. Try to look at change as a positive challenge, not as a threat. Work to resolve conflicts with other people. Talk with a trusted friend, family member or counselor. Set realistic goals at home and at work. Exercise on a regular basis. Eat well-balanced meals and get enough sleep. Meditate. Participate in something you don't find stressful, such as sports, social events or hobbies.
Exercise is a good way to deal with stress because it's a healthy way to relieve your pent-up energy and tension. It also helps you get in better shape, which makes you feel better overall.
Meditation Steps to deep breathing Lie down on a flat surface. Place a hand on your stomach, just above your navel. Place the other hand on your chest. Breathe in slowly and try to make your stomach rise a little. Hold your breath for a second. Breathe out slowly and let your stomach go back down
Meditation is a form of guided thought. It can take many
forms. You may do it with exercise that uses the same motions over and over, like walking or swimming. You may meditate by practicing relaxation training, by stretching or by breathing deeply. Relaxation training is easy. Start with one muscle. Hold it tight for a few seconds then relax the muscle. Do this with each of your muscles. Stretching can also help relieve tension. Roll your head in a gentle circle. Reach toward the ceiling and bend side to side slowly. Roll your shoulders. Deep, relaxed breathing (see the box to the right) by itself may help relieve stress. This helps you get plenty of oxygen.
Mental Health & Behavior
What is good emotional health?
People who are emotionally healthy are in control of their thoughts, feelings and behaviors. They feel good about themselves and have good relationships. They can keep problems in perspective. It's important to remember that people who have good emotional health sometimes have emotional problems or mental illness. Mental illness often has a physical cause, such as a chemical imbalance in the brain. Stress and problems with family, work or school can sometimes trigger mental illness or make it worse. However, people who are emotionally healthy have learned ways to cope with stress and problems. They know when they need to seek help from their doctor or a counselor.
Mental Health & Behavior
What about anger? People are sometimes not aware of what causes their anger, how much anger they are holding inside or how to express anger. You may be angry about certain events or your own or other people's actions. Also, many little things can build up to make you feel that life is unfair. If you find yourself becoming increasingly irritable or taking unhealthy risks (like drinking too much or abusing drugs), you may have a problem dealing with anger. It's very important to talk with your doctor or a counselor about getting help
Mental Health & Behavior
Tips on dealing with your emotions
Learn to express your feelings in appropriate ways. It's important to let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside takes extra energy and can cause problems in your relationships and at work or school. Think before you act. Emotions can be powerful. But before you get carried away by your emotions and say or do something you might regret, give yourself time to think.
Mental Health & Behavior
Strive for balance in your life. Make time for things you enjoy. Focus on positive things in your life. Take care of your physical health. Your physical health can affect your emotional health. Take care of your body by exercising regularly, eating healthy meals and getting enough sleep. Don't abuse drugs or alcohol.
Mental Health & Behavior
How does stress affect my emotions? Your body responds to stress by making stress hormones. These hormones help your body respond to situations of extreme need. But when your body makes too many of these hormones for a long period of time, the hormones wear down your body -- and your emotions. People who are under stress a lot are often emotional, anxious, irritable and even depressed. If possible, try to change the situation that is causing your stress. Relaxation methods, such as deep breathing and meditation, and exercise are also useful ways to cope with stress