DOE Health and Wellness Team

Last week I was asked to join the Health and Wellness team at work. This officially sanctioned state group was organized with the express purpose of assisting people in living happier healthier lives. Their mission is to work to provide support for the complete physical and emotional needs of all department staff. This broad arching goal is accomplished through the organizing of a large variety of healthy living activities (Everest Challenge), lunch and learn workshops, massage therapy sessions and a variety of other seminars. In addition, we work throughout the year to bring attention to important issues in men’s and women’s health (Prostate Cancer, Breast Cancer, Women’s Heart Health, etc.). I considered it an honor to be asked to participate!

One of the current issues that the group has brought to my attention is how to get more employees involved in our various health and wellness activities. At my first attended meeting I plan to discuss the use of blogging as a great way to market our various programs and bring public attention to our various causes. I envision a blogsite where employees can go to get updated information on all of our various physical and mental education programs and activities. By using the “multiple authors” feature several of us will be able to post and provide DOE staff with up to the minute updates. It is my hope that by being better informed people will be more interested in becoming more involved. I plan to search around and see if there are other blogs that discuss general health and overall wellness but if anyone has any suggestions please post a comment. Now I just need to think up a name for our new site!?!?!?

I suppose at the heart of this discussion is: Why should we be interested in improving the health of the state employee? Aside from the important fact that it will help people lead a life with fewer health related issues. Statistics also show that increasing numbers of health related issues plague a majority of the state’s population and will continue to cause a significant drain on the state’s health care system. Investing now in helping to improve the overall health of an individual is a long term investment that in the end will yield big dividends. It is estimated that a $1.00 per person spent on health and wellness education now will within a 20 year period drop medical costs for that individual by over $1,000.00. This is a significant savings of tax payer dollars! If this idea works maybe I will get a promotion!

The Great Everest Challenge IV

UPDATE: As of 12:00 PM today I have completed 297 Reps (OR 25,938 vertical feet). This means I only have about 36 reps remaining! Post picture is me on Mt. Rainier in 2001.

I had a number of people approach me this week and say they really enjoyed my talk last Friday at the lunch and learn "Kick Off" event for the Everest Challenge. So, I thought I would include my notes from that meeting in this post incase others were interested. Enjoy!

Health and Wellness – Safety Discussion

1. People must decide on a level of health and fitness that fits their life goals. We all aren't olympic athletes nor do we all need to strive to be.
2. Good health isn’t necessarily about losing weight. Muscle weighs more than fat. It is possible to lose 3 inches on your waist but gain 4 pounds.
4. BMI – Me at 6 feet at 180 = 24.4 or in the normal weight class by only 0.5 points. When climbing I tend to weigh 185-190 or in the “overweight” classification.

A healthy weight and fitness level is directly connected to consumption and expenditure of calories.
1. Ten extra calories (one life saver) a day equals about one pound a year.
2. One pound of muscle burns 35 calories to the two calories burned by fat.

Move More and/or Eat Better (not less):
1. Park at auto lot at a distance
2. Use bathroom on 1st floor
3. Discontinue elevator use
4. Eating your veggies (1/2 a plate)
5. Eat several smaller meals throughout the day
6. Consume empty calories cautiously and in moderation (soda, candy, snack foods)

The Everest challenge is based on the premise that with a busy life many of us may not be able to go to the gym. Instead what little things can be done day-to-day to improve health and overall fitness?

Safety:
1. Check with your Doctor before beginning any exercise program
2. Wear sneakers or other shoes that offer arch support and traction
3. Warm-up by starting slowly and stretch before starting anything more strenuous.
4. Be careful to protect your knees and ankles . . . especially on the downhill.
5. Be cautious of slippery surfaces due to tracked in mud, water, sand and cleaning use railing if you feel uneasy.
7. Keep your back straight
8. Watch every step and concentrate to protect against a fall
9. Use the mountaineering step to take things slowly.

Extra Challenges:
1. Leg weights
2. Step only using the balls of your feet
3. Complete the circuit more than once
4. Two steps at a time

Closing Thoughts:
1. Even the longest journey must begin with a single step.
2. In the battle of the bulge it isn’t about the individual battle it’s about the war.
3. If you are always looking at the mountain summit you are more likely to stumble on the pebbles under your feet.

Set short-term goals and figure out what you are going to do today to improve your overall health!!