HFHS Wellness Programs

• $150 Wellness Incentive• HAP’s iStrive Succeed Health Risk Assessment• HAP’s iStrive Lifestyle Management Programs • Wellness screenings (as part of mandatory screens)• Walk for Better Health• Tobacco Treatment Services• Flu shots• Monthly presentations• Weight Watchers At-Work®• Employee Assistance Program (EAP)• Diabetes in Active Care (in partnership with Diabetes

Care Center) • Stress and Pain Free Living Program

www.henryfordconnect.com/wellness

• Sign up to be a Wellness Ambassador!

Earn the $150 Wellness Incentive!

Complete the online HAP iStrive Succeed Health Risk Assessment

AND

Submit the 2009 Wellness Incentive Participation Form

Visit www.henryfordconnect.com/wellness.

Move to Improve…Every Day Find a Way!

Physical Activity in the United StatesPercentage of population meeting physical activity guidelines.

Source: CDC

2007 Prevalence of Recommended Physical Activity

% MI population meeting physical activity guidelines (2007)

50.70%38.40%

10.90%

Recommended physical activity: at least 30 minutes per day, at least 5 days

per week

Insufficient physical activity: more than 10 minutes total per week of moderate, but less than the recommended level of activity

Inactivity: less than 10 minutes total per week

Source: CDC

My current level of physical activity (circle one):

Meet recommended guidelines

Insufficient physical activity

Inactive

24.6

16.3

7.89.7

3.11

0

5

10

15

20

25

low moderate high

male

female

Fitness Levels and CVD Deaths

Source: 2006 Wellness Council of America

Dea

ths

per

100

0

Benefits of Physical Fitness

• Lowers blood pressure

• Decreases risk of heart disease

• Helps prevent type 2 diabetes

• Reduces the risk of certain types of cancer

• Early death

• Assists in weight control

• Increases your energy

• Improves bone strength

• May increase HDL (good cholesterol)

• Helps manage stress

• Increases quality of life!

Barriers & Solutions to Exercising

Lack of time • Aim for 10 minutes in the morning, afternoon & evening• Park farther away from the building, mall or grocery storeInconvenient • Schedule a physical activity with your kids• Start a lunchtime walk group at work• Many health clubs are now open 24 hours

Poor health or injury

• Consult with your physician if you have an illness to see what activities are ok for you• If you have an injury, exercise other parts of your body• Try bicycling or swimming as low impact options

Lack of facilities

• Walking can be done anywhere & doesn’t cost a thing!• Purchase or rent exercise DVD's• Utilize the exercise channel on tv

Poor weather • Most malls have marked walking routes• Plan on exercising first thing in the morning or later in the evening when its not too hot

My #1 barrier:

Solution:

Components of Fitness

Cardiovascular

Strength

Flexibility

Surgeon General Recommendations

Get F.I.T.T.!

Frequency: Most days of the weekIntensity: Moderate Time: at least 30 minutesType: Variety

“People of all ages can obtain significant health benefits by accumulating

30 minutes of moderate physical activity on most, if not all, days of the week”

The good news…You can accumulate 30 minutes in 5, 10 or 15 minute sessions!

Talk Test

While engaging in cardiovascular exercise, the Talk Test is an easy

guide to help you determine the correct exercise intensity.

• If you can talk without too much difficulty, while you are exercising… you are most likely in your ideal intensity range.

• If you are really breathing hard and you can barely talk… you are probably working at a very high intensity.

• If you can quote extensive poetry without pausing for a breath… you probably need to step it up a little.

Every day, find a way!

Find something you enjoy…• Walking/running• Swimming/water aerobics• Exercise machines-elliptical,

rower, bike, etc.• Play a sport such as basketball

or volleyball• Jump rope• Dancing• Bicycling• Join a team (softball, hiking

group, etc)

Stay active throughout the day…

• Start a lunchtime walking group with your co-workers

• Have a “walking” meeting• Take the stairs• Take fitness breaks• Mow the lawn • Pull weeds • Play catch with your kids• Make it a part of your social hour- go

golfing or bowling• Plan active outings with your kids

such as going to the zoo

Activities I enjoy:

Remember to make it FUN!

Strength Training

Benefits:

Increases resting metabolic rate

Reduces high blood pressure

Reduces risk of osteoporosis

Enhances self esteem and self confidence

Guidelines: Frequency: 2-3

days/week Repetitions: 10-12 Sets: 1-2 for beginners Exercises: 1-2 per major

muscle group

Sample exercises:

Squats

Pushups

Bicep curls

Bench press

Lunges

Abdominal curls

Overhead press

Flexibility

Benefits:

• Increased quality of daily living

• Improves joint mobility

• Reduces stress

• Helps prevent injury

Guidelines:

Try to warm up with 3-5 minutes of aerobic activity

Hold each stretch for 20-30 seconds

Do not bounce!

Everyday Stretches

Hold each stretch for 5- 10 seconds

1. 2. 3.

4. 5. 6.

Stretches Continued…

7. 8.9.

10. 11. 12.

Additional Stretches

-Walt Disney

“The way to get started is to quit talking and begin doing.”

Your Personal Action Plan

3 Steps to Success!• Complete your personal action plan today• Tell your family, friends & co-workers• Schedule time on your calendar

Additional Resources

• Walk for Better Health- information found in the fitness section at www.henryfordconnect.com/wellness

• Michigan Steps Up- www.michigan.gov/surgeongeneral

Additional Resources

• The President’s Challenge-www.presidentschallenge.org• Be a part of the HFHS team!• Group Name: Henry Ford Health System • Group ID Number: 83709

Questions?

Thank you!