Minnesota Chamber of Commerce

Wellness Program Kick-Off

April 9, 2007

Employer Wellness Program

• Participate in Healthy Minnesota-National Governor’s Employer Wellness Toolkit

• Twelve Week Program- Kick-Off – April 9- End Date – June 29- Assess Program at August 1 Staff Retreat

Overall Program Goal

• Give employees an assessment of their overall health and potential health risks

• Give employees the tools to make positive changes to their current diet and exercise programs.

Employer Wellness Program

Program Focus:- Two avenues – physical and nutrition- Provided materials

- Pedometer- Workbook- Incentives

- Pre-test

Physical

Goal: – Increase educational awareness about the

benefits of exercise.– Motivate employees toward making positive

health behavior changes.– Encourage staff to increase their daily

physical activity.

10,000 Steps Campaign

• Physical Objective- To implement the 10,000 steps campaign.

• Benefits of Walking:- Reduce blood cholesterol- Lower blood pressure- Increase cardiovascular endurance- Boost bone strength- Burn calories and keep weight down- Promote psychological well being

10,000 Steps a Day

First Week: Track daily steps over a 7 day period. Return activity journal to Mary.

Every week, turn in your activity journal

Example

Over the next 12 weeks, work to increase the amount. - whether its 10% or more each week.

0

2000

4000

6000

8000

10000

12000

Wee

k 1

Wee

k 2

Wee

k 3

Wee

k 4

Wee

k 5

Wee

k 6

Wee

k 7

Wee

k 8

Wee

k 9

Wee

k 10

Wee

k 11

Wee

k 12

# of steps

Pulse & Target Heart Rate

• Data from American Heart Association• 220 - your age = Max Heart Rate• Target Heart Rate: Take 60%-85% of this max

to find your range. If you are working 60-80% (up to 85% for very fit people) of your max heart rate, that is a good range for most people trying to lose weight or maintain good health.

Pulse & Target Heart Rate

• Example: (for a 20 year old) - 220-20=200 Maximum Heart Rate- 200 x .6=120 beats/min, 200 x .85=170 beats/min. In this case, the Target Heart Rate range would be 120-170 beats/min. - To find your current beats/min, find your pulse on your neck or wrist. Count the number of beats in 6 seconds and multiply by 10. Compare this to the range for your Target Heart Rate.

American Heart Association Age Target Heart Rate Maximum Heart Rate

(beats per minute) (beats per minute)20 years 100–170 200 25 years 98–166 195 30 years 95–162 19035 years 93–157 18540 years 90–153 18045 years 88–149 175 50 years 85–145 170 55 years 83–140 16560 years 80–136 160

A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.

Nutrition

Goal:– (Re)-Introduce staff to the New Food

Pyramid.

– Provide tools to assess current eating habits.

– Educate staff on optional choices for healthier foods.

Wellness Program

Week One: Track activity and eating habits in journals.

Week Two: Set Personal goals.

Topic: Benefits of Water in your diet.

Week Three: Topic: Portion Sizes

Wellness Program

Week Four: Topic: Fruits and Vegetables

Week Five: Topic: Facts about Fats & Sweets

Week Six: Topic: Dairy Products

Mid-Point Check In

Wellness Program

Week Seven: Topic: Meats & Proteins

Week Eight: Topic: Healthy Shopping

Week Nine: Topic: Grains

Wellness Program

Week Ten: Topic: Myths and Facts

Week Eleven: Topic: Fast Foods & Eating Out

Week Twelve: Topic: Evaluation

Wellness Communications

• Weekly:

- Email on topic of the week

- Educational materials will be left in your in-box

- Examples of the weekly topic in lunch room

• Web site for additional information:

www.mnchamber.com/WellnessProgram.cfm

Post Evaluation

Evaluate program• Did the tools make a difference?• Have I made the commitment to make changes either

nutrition or physical?• What incented me to make the change?• Will I continue?• What should the Chamber’s role be?

Today

First Step: Confidential Health Risk Assessment- Opportunity to learn/reaffirm your health risk(s) and take

action- HealthAdvantage (biometric & history review).

Confidential results will be mailed to your home.

- 3 ring binder and pedometertwelve week nutrition and activity journalphysical and nutrition guide.

Wellness Committee

Mary Bethke

Mark Blaiser

M.E. Head

Julie Lulich

Joan Rausch

Questions/Suggestions