Be Well: Practicing Wellness in the WorkplaceMegan Smith, III-A Health Coach

Be Well

Disclaimer:

This information is provided for educational purposes only. Consult your personal healthcare provider regarding any specific opinions or recommendations related to

your symptoms or medical condition and before starting any type of exercise routine.

Be Well: Objectives• Personal Wellness

– Reduce– Balance– Be Mindful– Recover– Fuel– Move

• Workplace Wellness– Culture– Change– Programs– Champions

Statistics• Stress is linked to 90% of all illness – and linked to the six

leading causes of death

• Of the 7 out of 10 deaths caused by Chronic Diseases, 75% are preventable through healthy habits

• Presenteeism costs U.S. business more than $150 billion dollars a year (versus Absenteeism's $84 bil/yr.)

• Healthy culture changes in the workplace reduce healthcare costs for everyone

Reduce• Chronic stress symptoms affect:

– Your body– Your thoughts and feelings– Your behavior

• The workplace has become the single greatest source of stress– 4 out of 10 employees state their jobs are “very” or “extremely”

stressful

• How do you de-stress and relax???

Reduce• Relax wisely

• Say No (thanks!)

• Change your outlook –reframe your thinking

– Thoughts and attitude are the keyholders for the stress you experience

– Choose your reaction

– Practice resilience

• Take a deep breath… take 5!

Balance• At Work:

– Set manageable goals each day

– Be efficient with your time at work

– Take breaks – Communicate effectively– Give yourself a break

• At Home:– Unplug– Delegate tasks– Don’t over commit– Strengthen social

connections– Get help if you need it (EAP)– Healthy lifestyle

Be MindfulMindfulness: An ancient practice of being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you.

Takes Practice:• Slow down – be present• Breathe – focus on your breath

• Yoga, Meditation, Tai Chi

Recover• Sleep

– Aim for 7-9 hours of sleep per night

• Healthy sleep routine– Try to go to bed and wake up at the same time

each day– Wind down, eliminate screens– Comfortable sleep setting

• Regular activity and stress reduction techniques also promote good sleep

Fuel• Do you…

– Eat a healthy breakfast?– Drink at least 8 glasses of water/day?– Pack a healthy lunch?– Eat a variety of fruits and vegetables everyday?– Avoid sugary beverages?– Eat three meals and at least one snack a day?– Pack healthy foods for work?

• Pick one… set a goal

Fuel• Plan & Prep

– Make lists, buy in bulk, overcook –then pack snacks and meals

• Refillable water bottle

• Decrease added sugar intake

• Focus on protein & fiber

• Skip the “diet”, think moderation

Fuel

https://www.choosemyplate.gov/

Move• Exercise or physical activity

• Be consistent– 150 minutes a week– Break it up

• Benefits– #1 Stress Reducer– Releases endorphins– Creates sense of well-being

Text

Goal Setting

Drink 32 oz of water

M T W T F S S September Goal:

-Bring a refillable water bottle to work everyday

-Drink at least 32 oz of water while at work

-Skip the soda machine

-You can do it!!!

Healthy Lifestyle Tips• Find a de-stressor

• Take deeper breaths

• Create balance & be present

• Sleep 7-9 hours a night

• Skip the “diet”: Eat a healthy variety of foods containing fruits, veggies, lean protein, fiber, healthy fats and whole grains

• Find an activity you enjoy, and do often

Focus

Repetition

Environmental Control

Sustainable

Workplace WellnessPromote health, prevent future diseases, and manage current diseases.

1. Culture

2. Change

3. Programs

4. Champions

What is a Culture of Wellness?

Creating a culture of wellness means fostering a workplace that encourages and promotes the well-being of your employees.

It means implementing ways for employees to be healthier at the workplace and helping them create healthy habits in both their personal and professional lives.

CultureMake the healthy choice, the easy choice

• Breaks!• Water stations• Healthy vending or snacks • Promote breaks and lunches away from desk• Standing workstations• Lunch & learns• Active team building events• Promotional posters• Break room (makeover)• Community garden• Onsite chair massages

Change• Culture shift

– Make it about the employees– Make it social– Create a conducive environment

• What is in your control?– Top-down or bottom-up– Wellness policies

• Stating what you offer and goals of program• Tobacco free campus

– Incentives: participation-based, progress-based, or outcome-based• $, PTO day, gift card, health item, bragging rights, potluck celebration

Programs– Screenings: onsite biometrics, HRA, etc. – Lifestyle management: mental health/EAP, onsite fitness

classes/centers, health coaching, tobacco cessation programs, etc.

– Culture changes: healthy vending, work policies, etc.– Promotion: active breaks, walking meetings, standing desks

• Challenges:– Stress, self care, sleep, personal goals– Nutrition/water, exercise, walking– Biggest winner

Champions• “Wellness Champions” or “Committee”

• Surveys – evaluate, make tweaks

• Start small – less is more approach

• Develop programs for all levels– Fun, simple, and creative

Where to Start:

• Recruit “Champions” or create a “Wellness Committee”

• Questionnaire or survey employees

• Promote wellness• Encourage movement, offer healthy choices, lessen stress

• Offer a fall or winter wellness challenge:• Walktober, healthy holiday, hydration

Discuss as a City how to make your workplace a fun, healthy and happy place to be. When employees feel they have had a say in creating company policies and programs, they are more emotionally invested in seeing those programs and policies succeed – equaling a happier and more productive workforce.

Wellness Resources

• WELCOA: www.welcoa.org• CDC: www.cdc.gov/workplacehealthpromotion

• Worksite Health Scorecard• Dr. Ann Wellness: www.drannwellness.com• EAP Vendor• Your Health Insurance Co.• Google & Pinterest

42%Possible reduction in

Presenteeism & Absenteeism through wellness programs

“Life is like riding a bicycle. To keep your balance, you must keep moving.”-Albert Einstein

“There is not one giant step that does it. It’s a lot of little steps.”-Unknown

Thank You!

Megan Smith, III-A Health Coachiiia.megansmith@gmail.comwww.iii-a.org

Resources used to create this presentation:• National Institutes of Health: https://www.nih.gov/health-information• CDC: www.cdc.gov• National Institute of Mental Health: www.nimh.gov• Video: YouTube: DocMikeEvans Increasing Productivity through Exercise• All images by Unknown Author and licensed under CC BY-SA-NC & CC BY-NC-ND