Working For Wellbeing

Transcription

1 Working For Wellbeing WELLBEING TRACKS The Ithaca College Mind, Body, Me wellness program focuses on you: the employee. It gets you involved by helping you identify and move toward your personal health and wellbeing goals and encourages celebration of your successes. The Wellbeing Tracks in this packet are designed to encourage healthy behavior changes and move you towards a sustainable healthy lifestyle.

2 TAKE FLIGHT WITH MBM January 2015 When you engage in a Mind, Body, Me Wellbeing Track, you immerse yourself in a task, or series of tasks that lead to wellness achievements in particular health areas. Propel yourself into a healthier lifestyle by completing one or more of the Wellbeing Tracks in this booklet. Once you have made a selection, your goal is to focus on that track for twelve weeks. After completing a track, you will have improved your health and will be eligible for a reward. Keep in mind, the more tracks you complete on an annual basis, the more rewards you can earn. Rewards are presented at the Annual Flight Festival each year. To maintain your membership with Mind, Body, Me, you must remain active. Below are the membership statuses and how to achieve a new level. GOLD: SILVER: BRONZE: Complete 4 of 8 wellbeing tracks annually and all ACTIVE requirements Complete 3 of 8 wellbeing tracks annually and all ACTIVE requirements Complete 2 of 8 wellbeing tracks annually and all ACTIVE requirements ACTIVE: Complete all required annual assessments (see page 3) TABLE OF CONTENTS Page 03.. Active Requirements Page 04.. Physical Wellbeing Track Page 05.. Educational Wellness Track Page 06.. Nutritional Wellbeing Track Page 07.. Stress Management Track Page 08.. Health Coaching Track Page 09.. Spiritual Wellbeing Track Page 10.. Medical Wellbeing Track Page 11.. Build-Your-Own Track Page 12.. Flight Festival Page 13.. Tear-Out Checklist Page 15.. Notes 2

3 ACTIVE REQUIREMENTS To remain an active Mind, Body, Me member, you must complete these requirements annually. A Mind, Body, Me foundational principle is remaining vigilant in monitoring your health and wellness. At the very least, each active MBM participant must engage in several basic activities to achieve this objective. The foundational activities to be completed are: Health risk assessment (HRA) Biometric screening Fitness evaluation & MBM questionnaire At least one Health Coach call (HRA review)* These guiding assessments keep you informed about your progress and allow you to make informed decisions on the Wellbeing Tracks you might pursue. *This Health Coach call can be used for a check mark in the Health Coaching Track. 3

4 PHYSICAL WELLBEING Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Physical Wellbeing Track, you need to complete a minimum of 12 weeks of any activity or combination of activities listed below. Track Activities Cardio any exercise (e.g., walking, running, rowing, certain classes) that elevates your heart rate for 20 minutes or more. Interval training can also count. 3 times per week, 20 minutes or more each session Resistance any exercise (e.g., lifting, P90X, certain classes) that challenges skeletal muscle strength in a session of 30 minutes. 2 times per week, 30 minutes or more each session Flexibility five or more static or dynamic stretching exercises to improve range of motion for at least 10 minutes. 5 times per week, 10 minutes or more each session Alternative Activities physical activities outside of the ones listed above need to be preapproved. To do so, please contact your PWC at To be determined upon approval Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 4

5 EDUCATIONAL WELLNESS January 2015 Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Educational Wellness Track you need to complete a minimum of 12 weeks of any activity or combination of activities listed below. Track Activities Lunch-and-Learns or MBM presentations attending on-campus Wellness education sessions sponsored by the Office of Human Resources. 1 event per month Reading/Website reading a wellness related article that brings you new information, for at least 20 minutes. Visiting the eni website and using their preloaded and preapproved materials is also a great way to meet this objective. 1 article per week, 20 minutes or more each session Tracking something of a requirement; keeping records of your MBM Wellness Engagement. Make visiting the BalanceHealth website (by eni) a daily habit so that you can record and get credit for all your activities. You can also use the mobile app! Daily Alternative Activities you may use alternate activities (e.g., wellness lectures outside wellness workshops or reading a health magazine) to qualify for this track. Alternative activities must be pre-approved by ing your PWC at To be determined upon approval Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 5

6 NUTRITIONAL WELLBEING January 2015 Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Nutritional Wellbeing Track you need to complete a minimum of 12 weeks of any activity or combination of activities listed below. Track Activities Vegetables - incorporate more vegetables into your diet by eating them as snacks or trying a new recipe. The possibilities are endless! 3 servings (cups) daily Fruit - add more fruit into your diet. There are so many different fruits in the world, you could challenge yourself to eating a different one each week. 3 servings (cups) daily Avoid Fatty Food - credit for not doing something! Give yourself credit when you can honestly say you did not eat foods cooked in oils (e.g., chips) or use butter (or fatty spreads) on a given day OR use heart healthy fats (i.e. olive oil, canola oil, omega 3 fatty acids). Give yourself credit! 3 times per week Alternative Activities you may use alternate activities (e.g., avoiding soda consumption or increasing fiber intake) to qualify for this track. Alternative activities must be pre-approved by ing your PWC at To be determined upon approval Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 6

7 STRESS MANAGEMENT Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Stress Management Track you need to complete a minimum of 12 weeks of any activity or combination of activities listed below. The Hour for ME can be double counted if it meets the guidelines of more than one track. Track Activities Hour for ME plan an hour for an activity that enhances your wellness. Planning is important, but doing it is the key to this task. 3 times per week, 60 minutes or more each day Meditation deep breathing, Zen, or muscle relaxation your choice of style but at least 10 minutes/day, five days each week. 5 days per week, 10 minutes or more each session Yoga choose your style and if it helps you relax once each week then it works for us too! 1 day per week, 60 minutes or more each day Alternative Activities you may use alternate activities (e.g., Mindfulness sessions) to qualify for this track. Alternative activities must be pre-approved by ing your PWC at To be determined upon approval Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 7

8 HEALTH COACHING Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Health Coaching Track you need to complete a minimum of 3 coach calls in 12 weeks (or 1 call per month). Track Activities eni Health Coaching - contact eni at pwc@eniweb.com or to start health coaching on a schedule that works for you. Minimum of 3 coach calls in 12 weeks (or 1 call per month) Alternative Activities you may use alternate activities (e.g., outside coaching or other forms of counseling) to qualify for this track. Alternative activities must be pre-approved by ing your PWC at Minimum of 3 coach calls in 12 weeks (or 1 call per month) Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 8

9 SPIRITUAL WELLBEING Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Spiritual Wellbeing Track you need to complete a minimum of 12 weeks of any activity or combination of activities listed below. Track Activities Attend services denomination of your choosing. 1 time per week Pray as you wish like meditation, prayer is reported to improve mood and aid physical recovery for some. Daily, 10 minutes or more each session Volunteer/Kindness - do something kind for someone or volunteer your time to help out others or organizations. 1 time per week Alternative Activities you may use alternate activities (e.g., spiritual readings) to qualify for this track. Alternative activities must be pre-approved by ing your PWC at To be determined upon approval Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 9

10 MEDICAL WELLBEING Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Medical Wellbeing Track you need to complete 4 preventive activities within a year. Track Activities Check-up an annual physical is a good policy and gets you a check! 1 time per year Flu shot every year along with an apple a day. 1 time per year Blood Pressure (BP) check chronically high blood pressure is connected to many crippling lifestyle diseases and your BP can be monitored so easily do it monthly. The Wellness Clinic is always ready to take it for you! 2 times per year Age/Gender Appropriate Preventive Screenings such as dental, eye, mammography, colonoscopy, cholesterol, pap, prostrate, blood tests etc. As per preventive screening guidelines (see MBM website for details) Alternative Activities alternate activities (e.g., cancer screening) can be used to qualify for this track. Alternative activities must be pre-approved by ing your PWC at To be determined upon approval Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 10

11 BUILD-YOUR-OWN Successfully engaging in a particular track leads to the strengthening of healthy habits and potential mastery of those wellness activities. To successfully complete the MBM Build-Your-Own Track you need to complete 4 activities within a year. Track Activities Financial Wellness Program Triathlon Invited Feature Speaker at MBM or other events IC A Healthy Me challenge Complete Living Will/Health Care Proxy, Personal Health Care Record, etc. Alternative Activities you may use alternate activities or a healthy behavior that does not easily fit the other Tracks to qualify for this track. Alternative activities must be pre-approved by ing your PWC at To be determined upon approval Cross It Off! There is a sense of accomplishment when you can cross something off a list. As you reach your weekly goal, simply cross off an airplane below. Once you have completed the entire track, your PWC at 11

12 FLIGHT FESTIVAL The Flight Festival is a celebration of you and your success! This is a great chance for you to start planning your next year and learn about new tools and resources that have been added to the program! The Mind, Body, Me Annual Flight Festival is held to celebrate your wellness accomplishments of the previous year. It is an opportunity for you to recommit to your wellness goals and consider new wellness intentions for the upcoming year. Share your story and enjoy the company of your fellow Mind, Body, Me members. Learn and hear from your colleagues successes and let them in on a few of your own wellness secrets. Also, enjoy some delicious and healthy cuisine. Celebrate with your Mind, Body, Me friends as the annual awards are announced! 12

13 TEAR-OUT CHECKLIST As you reach your weekly goal, simply cross off the corresponding airplane. Once you have accomplished an entire track, you can simply your PWC at 13

14 14

15 NOTES 15

16 YOU DON T HAVE TO BE GREAT TO START, BUT YOU HAVE TO START TO BE GREAT ZIG ZAGLER Mind, Body, Me mindbodyme@ithaca.edu or