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TTHHEE CCHHAALLLLEENNGGEE::

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Almost everyone looks forward to the carefree days of retirement when you finally have time to relax and enjoy leisurely activities. Most of us anticipate a meaningful retirement and hope to reach or exceed 100 years of age in good health. In reality, 80% of older Americans today have at least one chronic condition that affects their ability to lead an active life. The biggest factor that determines how well you age is your lifestyle habits.

The “Wellness Wheel,” shown at left, highlights six different dimensions of life and stresses the importance of paying attention to all six dimensions to achieve optimal health and wellness. We challenge you to choose a dimension, choose a habit, and make a change for the better.

• ChooseChooseChooseChoose 1 of the 100 Healthy Habits in this brochure. • Register Register Register Register your healthy habit online. • TraTraTraTrackckckck your progress using the Tracking Chart provided.

After 100 days, you can make it a lifetime habit. The more healthy habits you adopt, the better your chances of reaching or exceeding that 100-year milestone. Why wait? Pick a healthy habit and start today!

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PPPhhhyyysssiiicccaaalll P1. Try a FREE ARC two week trial membership. P2. Have a personal trainer at Campus Recreation help you reach your personal fitness goals. P3. Work out together – Have the Fit Squad from Campus Recreation come to your department at UCI. P4. Take part in ARC in the Park with Campus Recreation. P5. Attend the Health & Fitness Fridays Workshops and use the ARC for Free on Fridays. P6. Attend a free drop in class at the ARC every week. P7. Come to the Step Up program with Campus Recreation. P8. Take Stretch Breaks – get reminders with RSI Guard. P9. If you use tobacco, start a cessation program. P10. Let Peter’s Pick from Health Education guide you to Healthy and Nutritious Foods.

P11. Learn to cook healthy meals. Take a cooking class at Campus Recreation. P12. Know Your Numbers, get screened. P13. Eat 5-10 servings of fruits and vegetables each day. P14. Cut out high calorie drinks – Drink at least four 8- ounce glasses of water daily. P15. Protect your skin – use sunscreen daily. P16. Brush your teeth at least twice per day, and floss at least once per day. P17. Maintain a healthy weight—if overweight, reduce caloric intake and increase physical activity. P18. Improve your posture—stand and sit up straighter. P19. Get at least 30-60 minutes of physical activity daily. P20. Try to get 6-8 hours of sleep each night.

SSSoooccciiiaaalll S21. Attend UCI events. S22. Join or support a UCI Staff Organization. S23. Start a Blog. S24. Become active in a local club, group, or organization. S25. Volunteer on a regular basis. S26. Donate to those in need. S27. Limit watching TV and interact with people instead. S28. Join a book club—learn while you socialize. S29. Attend social gatherings regularly. S30. Get to know your neighbors. S31. Establish family rituals (game night, family walks). S32. Call or write to far-away friends or family. S33. Host parties for family and friends regularly. S34. Cultivate new friendships outside of your family. S35. Coach a sport, tutor a child, or mentor a student. S36. Attend community meetings – voice your opinions. S37. Reach out to others when in group situations. S38. Participate in local community services and events.

EEEnnnvvviiirrrooonnnmmmeeennntttaaalll E39. Use UCI Sustainable Transportation programs when commuting to Campus. E40. Go Green – Reduce Your Carbon Footprint. E41. Eat Green. E42. Participate in a Safety Program from EH&S. E43. Reduce, Reuse, Recycle. E44. Use reusable bags for lunches, groceries, etc. E45. Think, Act, Save – Conserve UCI. E46. Keep the Campus Green. E47. Attend local cleanups regularly. E48. Conserve Energy. E40. Be smart about safety – practice safety on the job and/or at home every day. E50. Always wear a seatbelt while riding or driving. E51. Always wear a helmet when riding a bicycle or motorcycle. E52. De-clutter and organize your home or workplace. E53. Enjoy the fresh air – go outside for at least 30 minutes every day. E54. Use natural cleaning products. E55. Grow house plants to increase oxygen levels and filter the air, or plant a garden and tend it regularly. E56. Prevent mold and mildew by ventilating areas where moisture builds up. E57. Learn to compost and maintain your own bin. E58. Replace old light bulbs with eco-friendly versions.

EEEmmmoootttiiiooonnnaaalll E59. Participate in Cheer Up UCI with Campus Recreation. E60. Participate in the Relax Your Mind and Body Series with Health Education. E61. Seek Support – Use the Employee Assistance Program.

E62. Take a mental break and visit the Wellness Room at Health Education. E63. Engage in positive self-talk every day. E64. Laughter is the best medicine – Attend a comedy show. E65. Do something to reduce and manage your stress. E66. Maintain a balance of work, family, friends, and other obligations. E67. Relax - do nothing for at least 30 minutes every day. E68. Set priorities and learn time management skills. E69. Surround yourself with healthy, positive people. E70. Let go of grudges—focus on the future, not the past. E71. Listen to music to reduce stress and relax. E72. Hug, kiss or say “I love you” to someone every day. E73. Express emotions in ways that don’t hurt others. E74. Get a pet—they give unconditional love. R75. Express emotions in a suitable manner. E76. Pamper yourself regularly. E77. Smile and laugh often—see the humor in everyday life, and you will be happier. E78. Let go of worry, don’t sweat the small stuff.

SSSpppiiirrriiitttuuuaaalll S79. Take Tai Chi in the Park with Campus Recreation. S80. Deepen your existing spiritual or religious commitment or seek out a new tradition. S81. Practice being non-judgmental—have an open mind. S82. Accept the views of others. S83. Let your values guide your decisions and actions. S84. Learn and practice some form of meditation or yoga. S85. Read or write something inspirational daily. S86. Forgive freely. S87. Take time to quietly reflect each day. S88. Practice being thankful for what you have.

IIInnnttteeelllllleeeccctttuuuaaalll I89. Attend UCI Workshops and Trainings presented by Human Resources. I90. Stay up to date on current events with the UCI Brief. I91. Continue your education with UCI Extension. I92. Find ways to make your job and life challenging and meaningful each day. I93. Keep your brain sharp by learning and/or practicing a challenging new skill each day. I94. Play games -crosswords, brainteasers, board games, etc. I95. Start a new hobby or take up an old one. I96. Read a classic or challenging book. I97. Head over to a local museum. I98. Take a community education class or attend a lecture. I99. Learn a new language. I100. Visit the library on a regular basis.

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I CI CI CI Commit To:ommit To:ommit To:ommit To:Check Off Each Day Check Off Each Day Check Off Each Day Check Off Each Day That You Keep Your Healthy HabitThat You Keep Your Healthy HabitThat You Keep Your Healthy HabitThat You Keep Your Healthy Habit

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To Join the CTo Join the CTo Join the CTo Join the Challenge:hallenge:hallenge:hallenge:

• ChooseChooseChooseChoose 1 of the 100 Healthy Habits in this brochure. • Register Register Register Register your healthy habit online at www.wellness.uci.edu/retirees/h2100.html • TrackTrackTrackTrack your progress using the Tracking Chart above.

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Join us for a ffffreereereeree lecture series from our own UCI Community experts. These lectures will provide you with key information to support your lifestyle change.

2012 2012 2012 2012 Healthy to 100 and Beyond Lecture Series: Healthy to 100 and Beyond Lecture Series: Healthy to 100 and Beyond Lecture Series: Healthy to 100 and Beyond Lecture Series: Tuesdays, Tuesdays, Tuesdays, Tuesdays, January 24January 24January 24January 24thththth –––– February 28February 28February 28February 28thththth , 201, 201, 201, 2012222 (No lecture will be held on February 7(No lecture will be held on February 7(No lecture will be held on February 7(No lecture will be held on February 7thththth)))) 12:00 12:00 12:00 12:00 –––– 1:31:31:31:30000 p.m.p.m.p.m.p.m. UC Irvine University ClubUC Irvine University ClubUC Irvine University ClubUC Irvine University Club Free ParkingFree ParkingFree ParkingFree Parking Register online @ Register online @ Register online @ Register online @ www.wellness.uci.edu/retirees/h2100.htmlwww.wellness.uci.edu/retirees/h2100.htmlwww.wellness.uci.edu/retirees/h2100.htmlwww.wellness.uci.edu/retirees/h2100.html Questions?Questions?Questions?Questions? Emeriti and Retiree Contact: Jeri Frederick @ Emeriti and Retiree Contact: Jeri Frederick @ Emeriti and Retiree Contact: Jeri Frederick @ Emeriti and Retiree Contact: Jeri Frederick @ retirees@uci.eduretirees@uci.eduretirees@uci.eduretirees@uci.edu or (949) 824or (949) 824or (949) 824or (949) 824----7769. 7769. 7769. 7769. Faculty and Faculty and Faculty and Faculty and Staff Contact: Dyan Hall @ Staff Contact: Dyan Hall @ Staff Contact: Dyan Hall @ Staff Contact: Dyan Hall @ dyhall@uci.edudyhall@uci.edudyhall@uci.edudyhall@uci.edu or (949) 824or (949) 824or (949) 824or (949) 824----5429.5429.5429.5429.