Corporate Wellness Watch: October 2006
Get Physical
It is no surprise that moderate exercise is a key to energy, weight control and overall good health. However, scheduling physical activity is difficult for some of us. How much do we need? What is "moderate" versus "vigorous?" What is the easiest way to get started?
How much do we need?
The American College of Sports Medicine and the Center for Disease Control has set these guidelines:
- The baseline recommendation for good heath is to accumulate 30 minutes of moderate-intensity activity at least 5 days a week. They can be done in 10 minute sessions or all together.
- For a healthy person interested in vigorous activity, 20 minutes 3 days a week is recommended.
- For weight loss, 60 minutes of moderate-intensity physical activity at least 5 days a week is recommended.
What is moderate and vigorous activity?
- Moderate activity is the equivalent of walking briskly at a 15-20 minute mile, walking as if you are late for an appointment or bicycling on level ground.
- Vigorous activity is jogging, bicycling up hill, taking an aerobic class, or doing heavy yard work.
It's Time to Get Moving...
Fitness walking, requiring little expense, is convenient way to get started. Here is a checklist to help you set up a consistent walking routine.
- Take a look at your feet - Invest in a pair of shoes that are solidly constructed, fit your feet comfortably and have good cushioning and support.
- Develop a habit first - This is the toughest part but the most important. Walk for 10-20 minutes a session and gradually build up to 5 days a week. Forget about speed and distance when just starting.
- Know your limits - Walk within your fitness ability. Pushing too hard at the beginning is one of the first reasons for giving up exercise routines.
- Do a fitness walking body check - Stand tall, look ahead and not at your feet, let your shoulders relax, open your chest, breath normally and gently swing your arms at your side keeping your hands parallel with your elbows.
- Enjoy what you are doing - Listen to lively music, enjoy nature if you are outside, focus on letting go of the stresses of the day.
Fitness walking is not rocket science, something you can do for the long haul and it can give you a new lease on life ...try it!
Corporate Health and Fitness News
We are pleased to welcome Davis Marcus Partners as a new client. Fitness Works at Work is managing its new state-of-the art corporate fitness center located in the Reservoir Woods Office Park in Waltham.
This summer was a busy time in Fitness Works at Work client companies. Here are some of the program highlights:
Grand Circle Corporation:
On May 17th, 120 employees celebrated National Employee Health and Fitness Day by taking part in a one-mile wellness walk, led by the Fitness Works at Work Wellness Coordinator. It was the kick-off to the 10,000 Steps Team Challenge where 150 employees forming 20 teams competed to see what team could accumulate the most steps.
Harvard Pilgrim Health Care:
From June through August, 50 employees joined "Cardio Cruise to the Cape", a virtual program where employees were encouraged to keep up their cardiovascular exercise over the summer. Highlights were weekly motivational emails from the Fitness Works at Work staff, an on-site "smoothie party" in August and the satisfaction of "arriving" in P-town after logging in 126 miles walking, running and biking on the on-site fitness center equipment or during weekend exercise.
Dunkin' Brands:
In August, women had a chance to receive instruction and a strength program set up for them at the on-site fitness center at Dunkin' Brands. This 4-week program, Women on Weights, is designed to teach the principles of weight training to women in a safe and supervised manner. Twenty-four employees eagerly took part. Working with employees who are new to exercise is a passion for all of the Fitness Works at Work Fitness Center Managers.
"A recent study of 200 people at 3 major corporations revealed that employee's quality of life, mental performance, and time management were better on days that they exercise by 15%". Ace Fitness Matters Jan/Feb 2006.
"Employers who invest in worksite health promotion plans can see a return of $3 - $6 over a 2-5 year period". American Journal of Preventive Medicine December, 2005
Walking at work relieves stress and keeps you energized during the day. Start a walking group with your co-workers and check out Americas Walking -- a website dedicated to making fitness walking a healthy habit.
"Wellness Programming on A Shoe-String Budget"
Linda Vacovec, Vice President of Fitness Works at Work, has written this article for NEHRA (North East Human Resource Association). She offers suggestions for getting a wellness program off the ground with little or no resources. Visit the NEHRA website - the article is under Compensation and Benefits.
Fitness Works at Work, Inc. delivers complete health promotion programs, fitness center management and ergonomic solutions. Our integrity and hands-on approach with clients and their employees is our working philosophy. We are focused on our promise: to start every working man and woman on the balanced path to reap the joys of life by delivering tools they need to sustain a lifelong state of well-being. Contact our office at 508-653-4135 for further information on Fitness Works at Work's affordable fitness, wellness and ergonomic services.
