Worksite Wellness Toolkit for Community Based Organizations

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A Resource Guide for Community‐Based Organizations

WORKSITE WELLNESS TOOLKIT

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Introduction to Toolkit ……………………………………………………………………………………………3

Steps to Worksite Wellness ...............................…………………………………………………....5

Section I: Getting Started with Worksite Wellness ………………………………………………...6

Starting a Worksite Wellness Program ………………………………………………………............6

Step One: Gaining Administrative Support ……………………………………………………………6

Step Two: Creating a Cohesive Wellness Team …………………………………………………….7

Step Three: Collecting Data ………………………………………………………………………………....8

Step Four: Carefully Crafting an Operating Plan ……………………………………………………14

Now What? Next Steps for Worksite Wellness……………………………………………………..16

Section II: Resources and Recommendations.................……………………………………......17

Health Screenings & Walking Programs ……………………………………………………............17

Fitness & Community Centers, Lunch & Learns, Newsletters, & Stair Use ………..…18

National Health Observances …………………………...................................................….19

Ten‐Minute Challenge, Stress Management, Stress‐Less Challenge,

Employee Assistance Programs, Massages...............................................................20

Intramural League, Hulu Exercise, Windowsill Gardens, & Five a Day Challenge.....21

Team Challenges ......................................................................................................22

Appendices Table of Contents………………………………………………………………………………...II

Appendix A: Sample Invitation for Employee Participation ......................................III Appendix B: Local Fitness and Community Centers...................................................IV Appendix C: Healthier Food Options..........................................................................VI Appendix D: Encouraging Stair Use............................................................................VIII Appendix E: Five a Day Challenge ..............................................................................X This toolkit can be found on the Community of Wellness website: www.ghpcommunityofwellness.org

Table of Contents

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Introduction to the Toolkit

The Worksite Wellness Toolkit for CBOs is a resource designed to help your workplace promote wellness and improve employee health. Inside, you will find:

Program ideas to use at your workplace

Tips to make your work environment healthier

Resources to guide your worksite wellness activities to success

What is Worksite Wellness?

Worksite wellness is a broad term that refers to health promotion related initiatives in the workplace.

These initiatives may include employer programs, policies, and activities that are aimed to improve

health and overall wellbeing of employees.

Examples of worksite wellness programs include changing policies such that healthy snacks are available in vending machines, promoting healthy eating by providing healthy foods at meetings, promoting physical activity by making stairwells more accessible and attractive, and providing smoking cessation programs or resources.

Worksite wellness initiatives vary by organization depending on size, infrastructure, and resources. Not

all worksite wellness programs will be the same. The resources provided in this toolkit are for worksite

wellness committees to use as they see fit, and can be adapted to fit the specific needs of the

organization.

Why Worksite Wellness?

Health promotion is a vital component of ensuring physical and mental wellbeing. Health promotion

includes providing resources, education, and services to maintain or improve one’s current health status

and prevent future disease, illness, and disability.

More than 75% of health care costs in the United States is spent on patients with chronic conditions,

which are also the nation’s leading causes of death and disability. Chronic conditions result in

preventable deaths, lifelong disability, and enormous health care costs1. These conditions include heart

disease and stroke, obesity, diabetes, arthritis, cancer, and respiratory diseases. The CDC has identified

1 The Power of Prevention. (2009). National Center for Chronic Disease Prevention and Health Promotion,

Department of Health and Human Services. http://www.cdc.gov/chronicdisease/pdf/2009‐Power‐of‐

Prevention.pdf.

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four modifiable health risk behaviors as significant causes for chronic disease, including lack of physical

activity, poor nutrition, tobacco use, and alcohol consumption.

Fortunately, the power of disease prevention and health promotion can yield significantly positive

results both in regards to patient health and financial costs. Worksite wellness programs serve as

community‐based disease prevention and health promotion practices.

Working actively to ensure the decline of such conditions can not only decrease the financial burden

that individuals and society pay of unnecessary health costs but also improve workplace productivity

due to fewer absences and create an environment that promotes active and healthy lifestyles.

Individuals with full‐time positions spend an average of forty hours of the week at the workplace. Often,

employees are faced with the challenge of finding time to take care of their health on a day‐to‐day basis.

However, there are numerous ways that one can improve current health without sacrificing time,

energy, or expenses. Worksite wellness programs can improve employee health, reduce costs, increase

workplace productivity, and create an environment that encourages active and healthy lifestyles.

What are the benefits of having worksite wellness? Financial: Worksite wellness programs help employers and organizations save money because it is a

good return on investment. Wellness programs are designed to act as preventative health measures by

providing resources to address health issues early on before they become costly diseases. By reducing

behavioral risk factors, wellness programs aim to not only reduce disease and improve worker quality of

life, but also to control health care spending2.

Healthy workers: Healthy workers have been found to be happier, more productive, and have fewer absences from work than less‐healthy workers. Stress, unhealthy lifestyles, poor health, and job dissatisfaction affect one’s life professionally and personally. Employees with multiple risk factors such as these can experience a productivity loss of as much as 6‐12% on the job3. Furthermore, effective wellness programs have been found to decrease sick days and disability by as much as 25%. Worksite wellness programs work to improve employee health, and subsequently improve organizational capacity.

2 Building a Healthier Workplace, Workplace Wellness Guide. Building a Healthier Chicago.

www.healthierchicago.org.

3 Burton, W., Chen, C., Conti, D., Shultz, A., Pransky, G., Edington, D. The association of health risks with on‐the‐job productivity. Journal of Occupational Environmental Medicine, 47, 769‐777.

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Steps to Worksite Wellness Step One: CEO/Administration Support Gaining the support from the CEO and/or administration of your organization is a key component to the success of wellness initiatives. Support from the CEO/administration can facilitate programs and activities by enabling wellness activities to occur at the worksite, implementing policy changes at the workplace, and by providing overall support and encouragement for the health promotion efforts of employees. Step Two: Creating a Cohesive Wellness Team A wellness team or wellness committee is an integral part of facilitating worksite wellness programs and activities. The committee may lead organizational aspects of the initiatives such as assessing employee interests, inviting health professionals to provide services at the workplace, implementing policy changes, and advertising different activities to the rest of employees. Step Three: Collecting Data to Drive Health Efforts Before starting projects and activities, it is important to assess the workplace. One method is to conduct an environmental scan, during which the physical attributes of the workplace are assessed. For example, one may take note of whether the workplace is located next to a park, or if the stairs are clearly visible from the elevator, or what kinds of foods are offered in the vending machines. Another important part of data collection is to assess the interests of employees. Step Four: Creating an Operating Plan After assessing the workplace and the interests of employees, the next step is to create an operating plan in order to specify what resources are available, create a timeframe, and allow others to gain a sense of the direction of the worksite wellness projects. Next Steps: Choosing Appropriate Interventions Based on the employee interest survey data, the next step is to select the most appropriate wellness programs and activities to offer. Creating a Supportive Environment Once activities and programs have begun, encourage employees to participate or continue to encourage employees who have already started participating in order to maintain interest and enthusiasm. Carefully Evaluate Outcomes Evaluation of outcomes is important in order to determine whether certain programs or activities were effective in meeting preset goals. Evaluation can happen in a few different ways, depending on the operating plan.

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Section I: Getting Started with Worksite Wellness

This section includes:

Recommended steps for beginning and maintaining worksite wellness programs

Resources for conducting an environmental scan and assessing employee interests

Starting a Worksite Wellness Program Worksite wellness programs can be extremely effective and beneficial, but they require planning and

careful implementation in order to maximize the potential to promote and improve employee health.

The steps in this guide will assist by identifying best practices and identifying resources for your

organization.

The Wellness Council of America4 has identified seven specific components of worksites that help

ensure worksite wellness programs that yield positive results. These components include:

1. CEO/Administration Support

2. Creating cohesive wellness teams

3. Collecting data to drive health efforts

4. Carefully crafting an operating plan

5. Choosing appropriate interventions

6. Creating a supportive environment

7. Carefully evaluating outcomes

Step One: Gaining Administrative/Managerial Support In 2007, Americans spent $2.2 trillion on healthcare, and employees paid nearly one‐third of this total

cost. Currently, the bulk of much health care spending goes to treatment for preventable conditions

such as obesity, heart disease, type II diabetes, and stroke. In particular, obesity, which has associated

medical conditions, is on the rise. Obesity‐related conditions alone are estimated to account for nearly

30% of the increase in health care spending since 19875.

If employers or administration staff understand the financial benefits of worksite wellness, they may be

more likely to support the efforts of the group in the workplace, which is a critical component of

worksite wellness committees, and the success of the wellness programs or activities. If there is more

than one administrative leader or manager at your worksite, aim to present the worksite wellness

initiative to as many as possible. 4 Big steps for small businesses. (2008). The Workplace Wellness Magazine, volume 7. The Wellness Council of

America.


www.healthierchicago.org.

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Calculate and provide a cost‐analysis of the benefits of support a health promotion effort in the

workplace. For specific cost calculations to estimate the costs of lifestyle factors and preventable

disease, visit http://www.cdc.gov/nccdphp/dnpao/hwi/programdesign/costcalculators.htm. This tool

includes calculations for chronic conditions, lifestyle factors, and the impacts of workforce productivity

in addition to avoidable health care costs.

Next, clarify the mission of the worksite wellness program by describing visualized successful outcomes

and benefits and how they can influence the organization. Be prepared to clarify request and or

resources that may be needed to start the program.

Step Two: Creating a Cohesive Wellness Team/Committee What is a Wellness Committee?

A wellness team or committee is a group of employees who share a common goal of improving the

health and well‐being of the workplace. Membership is typically diverse, including employees from a

variety of departments or positions of the organization.

What does a Wellness Committee do?

The purpose of the wellness committee is to organize and initiate changes to the environment, policy,

and practices regarding employee health in the workplace. These can include organizing activities or

events geared toward health promotion and raising awareness about specific health issues.

How Much Time Will it Take?

Wellness committee members can expect to give about one to two hours per month to the efforts of

the wellness committee at a minimum. This time is spent attending meetings, organizing events, and

participating in new initiatives. However, the amount of time one can expect to devote to a wellness

committee depends heavily on the level of commitment and extent of activities and programs desired to

be implemented at the workplace and as such will vary by organization.

Wellness Advocate

Identify one person to serve as the advocate or coordinator for wellness by coordinating efforts within

the workplaces to establish a wellness committee. These efforts can include promoting the wellness

committee and gauging interest. This role may be extended once a Wellness Committee has been

created to include coordinating responsibilities for activities and projects.

Consider posting fliers, postcards, or invitations to generate interest among employees.

See Appendix A for a sample.

Structuring the Wellness Team

1. Determine the number of members that is most appropriate for you committee based on the size of

your organization. It is best to have at least four people if you have a small organization. It is also ideal to

recruit a variety of people from different positions and sections of the workplace in order to maintain an

inclusive diversity of interests and ideas.

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2. Create a mission statement. A mission statement should be clearly written and is essential to ensure

that everyone is on the same page as far as the purpose of the Wellness Committee.

Example Mission Statement: The mission of our wellness committee is to establish and maintain a workplace that encourages

environmental and social support for a healthy lifestyle.

To encourage employees' personal and professional productivity, and physical and mental well‐ being, the

mission of the Wellness Committee shall be to foster a worksite culture that supports anyone's desire to make

healthy lifestyle choices5.

3. Determine the logistics of meetings. Create a meeting schedule or timeline for the committee that best suits the organization.

Step Three: Collecting Data to Drive Health Efforts The environmental scan, identification of readiness indicators and employee interest survey are

important assessments to conduct at the workplace.

Environmental Scan

An environmental scan can include identifying specific environmental resources within the workplace.

For example, are the stairs readily visible in the building? Are there bike racks outside of the workplace?

This will require physically walking through the workplace to identify environmental factors related to

health promotion.

An example of an environmental scan from the New York Department of Health is provided on

page 9.

Employee Interests & Readiness Indicators

Assess employee interest and readiness indicators within your organization by administering a survey

that can identify the current needs and interests of the group.

This survey should ask employees about specific programs or health related issues that they would be

interested in participating in or addressing at the workplace. Surveys can be filled out anonymously on

paper or electronically using a web‐based survey engine.

The survey engine Pollograph (www.pollograph.com) is recommended to use. This survey engine is free,

easy to access and to create surveys and the surveys can be longer than ten questions (Survey Monkey’s

free account use limits surveys to ten questions). It should be noted, however, that the free account use

with Pollograph limits survey responses to 200 responders, so if your organization is larger or you plan

on assessing more than 200 people, a different mode of surveying individuals is recommended.

An example of a readiness indicators and employee interest questionnaire can be found on page

11. The web‐based version of this questionnaire can be found at:

http://www.pollograph.com/ask/2197/WorksiteWellness/

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Example of Environmental Scan

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Worksite Wellness: Employee Interest Form This information is completely anonymous and reviewed by the Wellness Committee to measure needs and

interests to create an effective worksite wellness program. Thank you for your participation!

Please indicate how likely you would be to participate in each of the following programs if they were offered at

your worksite during the next year.

Very Unlikely Unlikely Likely Very Likely

Educational Programs

Back safety

Heart Disease prevention

Cancer prevention

Cold/Flu prevention and treatment

Headache prevention and treatment

Stroke prevention

Cholesterol reduction

Substance use

Home safety

Depression management

Financial management

Job stress management

Parenting

Managing chronic health conditions

Managing chronic pain

Controlling anger/emotions

Smoking cessation

Fitness Programs

Discounted fitness club or

gym membership rates

On‐site exercise equipment

Stretching programs

Walking programs

Dance lessons

Nutrition Education Programs

Healthy cooking

Healthy eating choices

Healthy snacks and menu’s

Vending machine healthy choices

Weight management programs

Employee Interest & Readiness Indicators

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Screening Programs

Blood pressure checks

Blood sugar checks

Would you consider participating in a program…

Before work (early morning)

During lunch

After work (evening)

Would you buy healthy snacks at the worksite if they were available (for example, low fat yogurt, milk, dried

fruit and nut mix, fresh fruit, pretzels, instead of candy, chips, cookies, cupcakes, etc.)?

Not at all Not too often Some of the time Definitely

If there was a wellness resource center at work (an area with books, recipes, videos, and other items for use by

employees who want to learn more about health and wellness issues and choices), would you use this kind of

resource center?

Not at all Not too often Some of the time Definitely

If the Wellness Committee wanted to get out information about their activities, news, or tips about healthy

lifestyle choices, what would be your preferred way to get that information (choose one)?

A dedicated bulletin board

Weekly emails

A flyer/newsletter

On the internet

Discussion at staff meetings

Other: ________________

What other activities or programs do you think should be offered at your worksite to create a healthier work

environment?

Does your worksite have staff meetings with food provided? Please describe the food that is typically offered at

meetings (i.e., pizza, sandwiches, potluck‐style).

Would you be willing to have healthier food options available at staff meetings?

Does your worksite hold celebrations with staff members? Please describe the food that is typically offered at

celebratory events.

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Would you be willing to have healthier food options available at staff celebrations?

How many days a week do you bring your own lunch or snacks to work?

How many days a week do you buy a lunch at your worksite?

How many days a week do you eat food for lunch from a restaurant?

Survey questions adapted from Wellness Councils of America 2005 and Worksite Wellness for Tompkins County

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Step Four: Crafting an Operating Plan Goals

Employees may set specific objectives for the wellness program that include activities, programs, and

evaluation measures. By using the data from the environmental scan and employee interest and

readiness indicator survey, the committee may decide upon which health initiatives they can pursue

based on the interest level and resources available at the workplace.

Detailing a plan for the wellness program that includes long‐term and short‐term goals, perceived barriers, perceived methods of overcoming identified challenges, maintaining interest and incentives, and needed resources (time, people, etc.) may be helpful in tracking the progress of your initiatives. It is important to begin with short‐term, achievable goals and build on these based on desired long‐term outcomes.

Goals may be specific in order to successfully evaluate the workplace activities and programs.

Examples of goals include:

• Have healthy food options available at monthly meetings

• Engage at least half of all employees in at least one worksite wellness activity or program

• Create water‐stations on all floors

• Improve blood pressure for employees by the end of 12 months

Categorize all current and future goals and activities as either6 :

• Education/Awareness: providing knowledge

• Skill building: get employees to be actively involved in changing their behavior

• Work environment: changes in the workplace that support the initiative

Timeframe

Map out initiatives by creating a timeline that will present a realistic view of how to implement and evaluate a program. Timelines enable employees to see what and how initiatives will be accomplished, and who will be leading them.

Budget

Estimate a budget for your worksite wellness activities. Many activities and programs can be done at no cost, but your organization may choose to implement activities that come at a small cost.

Evaluation

Evaluation Measures will be based on pre‐determined goals specified earlier. Evaluation will be discussed further in this guide, but employees should plan on setting aside time and methods for evaluation from the beginning of the process.

6Building a Healthier Workplace, Workplace Wellness Guide. Building a Healthier Chicago.

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Sample Template of Operating Plan Goal 1: Encourage employees to increase their physical activity Goal 2: Encourage healthier eating habits of employees Goal 3: Goal 4:

Operating Plan

Goal 1. Encourage employees to increase their physical activity

Objectives Programs Timeline Roles/Responsibilities Communication Strategies

Evaluation

A. Engage ___(number) of employees to participate in physical activity programs at the workplace B. Increase the amount of physical activity for each employee

5 A Day Challenge

May‐June LK: Communicate with employees; AG: Circulate newsletter & logs

Dept mtgs. Bulletin board Email Newsletter Flyers

Use 5 A Day Program Evaluation

HULU Group Exercise

Ongoing JB: Find programs online; HG: Reserve space; LK: Communication

Ongoing; Participant feedback

Intramural Sports

June‐August LK: Contact other organizations; HG: reserve park space; BP: Equipment & scheduling

Employee participation

Goal 2. Encourage healthier eating habits of employees Objectives Programs Timeline Roles/Responsibilities Communication

Strategies Evaluation

A. Increase the average number of fruits or vegetables eaten by employees B. Decrease the number of employees who report rarely eating a healthy diet

Offer healthier food options at meetings

Ongoing LK: Contact Admin to discuss ordering operations; LP: Estimate price comparisons

Dept mtgs. Bulletin board Email Newsletter Flyers

Offer healthier snacks in vending machines

Ongoing

Lunch & Learn: Cooking Class

April‐June

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Now What? Next Steps for Worksite Wellness

Choosing Appropriate Interventions As defined in the operating plan, activities and programs that have been selected should be put into

action. Not all activities may be identified in the early planning stages; new ideas for the worksite can

always be added based on the needs and interests of employees.

Creating a Supportive Environment Employees can create a supportive environment for healthy choices. Participation in activities, praise,

recognition, and encouragement are a few ways that the workplace can become a health‐friendly

environment.

Carefully Evaluating Outcomes Evaluation is a key component for worksite wellness in order to determine the effectiveness of the

workplace initiatives. The process may be integrated in the operating plan, but it is important to

remember to look back at the data and evaluate the worksite wellness programs and activities. Sustainability Maintaining the Efforts of Worksite Wellness

Communicate the wellness programs and activities to employees by posting flyers, posters, or

distributing postcards

Create a Wellness Bulletin Board that posts information and photos about current and future

programs in addition to past activities

Provide positive reinforcement for employees who participate in the activities

Keep administration/management updated and informed about all wellness initiative activities,

plans, and successes!

Ways to Promote Healthy Behavior7

Incentives can be a great way to engage employees and increase participation. Examples include:

Offering flexible work hours to allow for physical activities during the day

Achievement awards: verbal praise and tokens of achievement for those who have reached

personal goals (try not to focus on those who attain the “most” but on those who have been

making the most significant behavior changes)

Participation in workshops or exercises can be seen as paid breaks

Gift cards that have been donated from local businesses

Reduced premiums

Well days/time off


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Section II: Resources & Recommendations

This section includes:

Suggestions for worksite wellness programs, activities, and ideas

Examples of activities and programs

Resources for getting started

There are many ways worksite wellness programs can engage employees and promote health. The following section provides suggested ideas for activities and programs that are of little to no cost to organizations. Further resources for the following wellness program ideas are included in the appendices of the toolkit.

Health Screening Opportunities

The Wellness Committee may agree to provide health‐screening opportunities for employees.

Screenings may include blood pressure, cholesterol, and body mass indexes (BMIs) that can be done in

the workplace. When offering this program, it will be important to provide information for employees to

learn what these numbers or results mean for their health.

One way to have health screenings at the workplace at no cost is to invite local nursing students to

conduct the screenings. Students typically have to fulfill a particular project or service. Contact your

local schools of nursing, community hospital, or community health center for health screenings.

Walking Programs

Walking can be a great way to improve health. A regular routine of brisk‐paced

walking daily can help employees lose weight, lower cholesterol, strengthen their

hearts, and reduce the likelihood of serious health problems later on.

The President’s Council on Physical Fitness and Sports recommends 30 minutes each

day on at least five days per week. However, any increase in walking can promote

good health!

• A Buddy System can be a great way for employees to work together by encouraging each

other and providing accountability for any walking program.

• Competitions can serve as team‐building efforts as well as challenge employees to improve

their health.

• Walk Across Illinois is a free program that encourages Illinois residents to incorporate

walking into their daily activities. Challenge employees to develop healthy lifestyles through

physical activity, while also learning about the environment and Illinois history!

• Map out on‐site or nearby neighborhood trails or walking routes and host daily or weekly

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lunch walks. Group walks can be informal during breaks, or employees can have Walk‐and‐

Talk Meetings as an alternative to office meetings. The American Heart organization

provides great resources for such programming.

Resources:

http://www.walkacrossillinois.org/

https://www.americanheart.org

http://www.americanheart.org/presenter.jhtml?identifier=3053115

Local Fitness & Community Centers

Many fitness centers and community organizations offer discounted rates to the public, and many times are free! Fitness classes are a great way to get employees together and participate in physical activity.

See Appendix B for local fitness center and community resources.

Lunch and Learns

Lunch and Learns can take on a few different forms, including:

• Informal lunch meetings that provide a healthy lunch for employees (or have employees bring their own meal), while also offering educational information during the meal (breast cancer awareness, nutrition, etc.)

• Cooking lessons during the lunch hour can be demonstrated by a guest or an employee who has their own favorite healthy meal

• Host potluck lunches during which employees bring their own healthy dish to share and consider compiling recipes to create an office cookbook to sell! Profits can be directed towards future health promotion efforts.

See Appendix C for alternative food options for meetings and local healthier food options for meetings.

Newsletter

Circulating a newsletter can be a good way to communicate with employees. This can be a quarterly or monthly newsletter depending on resources and can be used to provide employees with current health studies or findings and tips or recommendations for healthier lifestyles. The newsletter may cover topics in physical activity, nutrition, stress reduction, and other topics such as tobacco cessation, medical self‐care, and weight management.

Encourage Stair Use

Encourage the use of stairs instead of elevators by creating motivational signs and strategically placing them in hallways and inside elevators.

Sample motivational signs and links to resources are included in this guide in Appendix E.

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National Health Observances

One way to frame activities, programs, and projects is to use national health observances as a guide.

Each month has specific health themes (e.g., October is National Breast Cancer Awareness Month). Each

month also has several days or a week that have individual health themes. Use the national health

observances to create awareness about certain health topics. The following table lists a few of the

health themes from the National Wellness Institute’s calendar.

2011 National Wellness Institute’s Health & Wellness Observances

Month Theme

January Cervical Health Awareness Month, National Blood Donor Month

February Heart Month, National Cancer Prevention Month, Wise Health Consumer Month

March American Red Cross Month, National Colorectal Awareness Month, National Nutrition

Month

April National Alcohol Awareness Month, Stress Awareness Month, National Minority Health

& Health Disparities Month, National Occupational Therapy Month

May Asthma & Allergy Awareness Month, Better Sleep Month, Clean Air Month, National

High Blood Pressure Education Month, National Mental Health Month, National

Physical Fitness & Sports Month

June Professional Wellness Month

July UV Safety Month

August National Immunization Awareness Month

September America on the Move‐ Month of Action, Fruit & Veggie Month, National Cholesterol

Education Awareness Month, National Food Safety Month, Whole Grains Month

October Eat Better, Eat Together Month, American Heart Walk, Health Literacy Month

November American Diabetes Month, Great American Smoke Out

December International AIDS Awareness Month

Resources:

http://www.nationalwellness.org/pdf/2011HOC.pdf

http://www.nationalwellness.org/

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Ten‐Minute Challenge

The Ten‐Minute Challenge is an activity developed by Eat Smart Move More North Carolina and

encourages employees to practice health‐enhancing behaviors such as eating smart, moving more,

quitting now, and managing stress. Each week, the challenge focuses on one specific health behavior.

Background information and tips are provided to employees on how to fit these behaviors into their

busy schedules. Participants earn points each time they practice a Ten‐Minute Tip.

The website includes links to read‐to‐use resources including a challenge overview, poster, sign‐up

sheet, log, four newsletters, evaluation, and certificates.

Resources:

http://www.eatsmartmovemorenc.com/TenMinuteChallenge/TenMinuteChallenge.html

Stress Reduction and Management

Stress can have a large influence on health. Stress affects one’s mental and physical well‐being. Stress

has been connected to hypertension, heart disease, high blood pressure, muscular‐skeletal

problems, and a variety of other health concerns. Introduce simple techniques to manage

stress at work, such as desktop yoga, breathing exercises, stretching exercises, and other

coping mechanisms.

Resources:

http://www.mindtools.com/pages/main/newMN_TCS.htm

http://www.bcbsil.com/employer/blueresource/tipofweek.htm

http://www.bcbsil.com/employer/blueresource/stressmanagement.htm

Stress‐Less Challenge

The Stress‐Less Challenge is an activity that is part of Eat Smart Move More North Carolina. The

challenge provides employees with the opportunities to practice stress‐reduction.

The website includes links to read‐to‐use challenge overview, poster, sign‐up sheet, participant

instructions, stress‐less log, four newsletters, stress less certificate, and evaluation.

Resources:

http://www.eatsmartmovemorenc.com/StressLess/StressLess.html

Massages at the Workplace

Many massage schools offer free massages at the workplace as a way to give students hands‐on

experience. Invite massage therapists to set up a station at your worksite and offer employees free

massages to reduce stress and promote mental and physical wellness. Contact one of the many massage

schools in the Chicago area.

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H.R. (Employee Assistance Program)

Contact your Human Resources department to learn about your Employee Assistance Program (EAP)

that may provide employees with support to maintain a healthy, balanced work and personal life. EAP is

an employee benefit that provides consultation and counseling.

Intramural League

Start an intramural sports league among local organizations. Each organization could create their own

team (or pair‐up with another local organization) and compete against other organizations in any sport.

The Chicago Park District (contact resources in Appendix B) can provide access to

appropriate facilities (i.e., field house during cold weather, park space during warmer

months).

HULU Exercise

Access exercise videos and programs for free online using HULU! Get a group together and start an

informal and fun work‐out in the workplace. Yoga or tai chi are also available. On the Hulu website, go to

“Browse TV – By Genre – Health & Fitness” to see a complete list of programs.

Resources:

http://www.hulu.com/genres/Food‐and‐Leisure/Health‐and‐Fitness?type=tv

Windowsill Gardens

Employees can start their own garden at work by creating windowsill gardens.

These consist of growing and nurturing a variety of herbs that can grow in small

pots on a windowsill. These herbs or vegetables can be used when making healthy

food! To minimize costs, cups can be used for pots, and seeds can be purchased at

most hardware stores.

Five a Day Challenge

Adopted from the Texas Department of Health’s program, the Five a Day Challenge is a month‐long

activity that challenges employees to eat five fruits and vegetables a day, engage in a form of physical

activity five times a week, and do five activities a week to reduce stress level. Participants may keep a

weekly log of their success. Participants may also consider blogging each day about their successes or

challenges. It should be made clear, however, that this is an activity that will not be monitored by

employers and is not meant to be a means of tracking employee behaviors.

See Appendix E for a sample participant log, educational information, newsletter, and evaluation.

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Team Challenges

Team or individual challenges are a great way to get employees involved in taking on health promotion

initiatives at the workplace. Friendly challenges can make activities fun and engage people who

otherwise might not be interested in participating.

Create teams of employees to compete in health‐related challenges. Teams should be made up of

employees from different departments or sections of the organization to make each team as diverse as

possible.

Adopted from the popular television show, a “biggest loser challenge” creates teams of

employees to compete in losing weight in a healthy and positive way. Teams can aim to

lose weight by taking on healthy‐eating challenges, exercise challenges, and more.

Resources:

http://www.wellnessproposals.com/free‐wellness‐programs‐3.html

www.thintopia.com

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Appendices: Table of Contents Appendix A: Sample Invitation for Employee Participation ………………….III Appendix B: Local Fitness and Community Centers ………………………………IV Appendix C: Healthier Food Options ……………………………………………………..VI Appendix D: Encouraging Stair Use ……………………………………………………….VIII Appendix E: Five a Day Challenge......…………………………………………………......X

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Appendix A: Sample Invitation for Employee Participation

Below is a sample template for marketing the wellness programs to employees. This template can be

modified to fit the organization’s needs.

You are invited… Date:

Time:

Describe the activity/program:

To participate in [your

organization]’s worksite

wellness program!

Questions:

[contact person]

Phone:

Email:

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Appendix B: Local Fitness & Community Centers

Local Fitness and Community Center Directory & Program Information

Kelly Hall YMCA

824 N. Hamlin | http://www.ymcachgo.org/locations/KellyHallYMCA.php

Programs: Youth sports, day camp, youth development programs, FREE family nights, computer classes,

parenting and health workshops, senior activities, gymnasium, fitness center, technology center, food

pantry, youth/teen lounge, community room. Discounted membership rates available. Includes quality

fitness center and year‐round child‐care center.

McCormick Tribune YMCA

1834 N. Lawndale Ave | www.mccormicktribuneymca.org | (773) 235‐2525

Programs: FREE fitness classes with membership. FREE family nights.

Chicago Park District

Humboldt Park Field House

1440 N. Sacramento Ave | (312) 742‐7549

Programs: Low cost fitness center, seasonal sports and fitness programs

Smith Park Field House

2526 W. Grand Ave | (312) 742‐7534

Programs: Sports and fitness classes

Clemente High School Pool

2334 W. Division | (312) 742‐7538 | www.chicagoparkdistrict.com/resources/pool_schedules/

Programs: Free public access to indoor swimming pool

The Greater Humboldt Park Diabetes Empowerment Center

2753 W. Division | (773) 342‐0855 | M‐F 9:00‐5:00pm

Programs: Services and programs are free and open to the public

Dance‐ aerobics M‐W‐F 6:30‐7:30 | 1440 N. Sacramento

Yang Style Tai Chi M‐W 6:00‐7:00pm | 2753 W. Division

Yoga & Resistance Training T‐TH 1:00‐2:00pm, & T 6:00‐7:00pm | 2753 W. Division

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AfriCaribe Cultural Center

2547 W. Division | (773) 879‐2123 | www.africaribe.net

Programs: music and dance lessons are available for youth and adults.

Rumble Arts Center

3413 W. North Ave | (773) 278‐4441 | www.rumblearts.com

Programs: Rumble Arts offers donation based classes in art, music, dance, yoga, martial arts, writing,

and performance in addition to special workshops and cultural events. The organization has an open

door policy and sliding scale fees.

Carroll Care Center

3334 W. Carroll Ave| (773) 823‐1116 | https://www.carrollcarecenter.com

Programs: youth boxing program, ex‐offender program, open community lab, and a recreational

program which offers movie teen night, praise and hip hop dance classes, and entrepreneurial and non‐

violence workshops.

Community Health Clinic

2611 W. Chicago | (773) 395‐9900 ext 19 | www.communityhealth.org

Programs: Community Health is Illinois’ largest free health clinic for the uninsured and offers free classes

in smoking cessation, nutrition, exercise, and healthy mind and body.

Erie Family Health Center

2750 W. North Ave| (312) 432‐7446 | www.eriefamilyhealth.org

Programs: high quality, culturally sensitive, bilingual health care services regardless of ability to pay. Also

offers nutrition and exercise classes.

Union League Boys and Girls Club

Lafayette School

2714 W. Augusta Blvd| (773) 534‐9576 | www.ulbgc.org

Programs: open to youth ages 6‐18 years old at an annual membership fee of $5.00. Clubs offer classes

and programming in sports, health, and life skills.

Barreto Boys and Girls Club

1214 N. Washtenaw Ave| (773) 772‐2187 | www.ulbgc.org

Programs: open to youth ages 6‐18 years old at an annual membership fee of $5.00. Clubs offer classes

and programming in sports, health, and life skills.

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Appendix C: Healthier Food Options Food at meetings and staff lunches does not always have to be unhealthy. The table below lists

alternative food options that are not necessarily more expensive8.

Food and Beverage Options

Choose… Instead of…

For Beverages water, coffee, tea, 100% fruit or vegetable juices soda pop or fruit flavored drinks low‐fat or skim milk whole or 2% milk For Breakfasts fresh fruits, dried fruits, unsweetened juices sweetened canned fruits and juices low‐fat yogurt regular yogurt small bagels (3 1/2'' or smaller) regular bagels small or mini muffins regular or large muffins low‐fat granola bars doughnuts, pastries, croissants toppings of light margarine, low‐fat cream cheese, jam, or jelly regular butter, cream cheese, peanut butter unsweetened cereals sweetened cereals whole grain waffles and French toast waffles or French toast made from white bread lean ham or Canadian bacon, vegetarian sausage or bacon substitutes bacon or sausage

For Lunches or Dinners salads with dressings on the side salads with added dressing low‐fat or fat‐free salad dressing regular salad dressing soups made with vegetable puree or skim milk soups made with cream or half and half

pasta salads with low‐fat dressing pasta salads made with mayonnaise or cream dressing

sandwiches on whole grain breads sandwiches on croissants or white bread lean meats, poultry, fish, tofu high‐fat and fried meats

baked potatoes with vegetable toppings baked potatoes with butter, sour cream, and bacon bits

steamed vegetables vegetables in cream or butter sauce whole grain bread or rolls white bread or rolls margarine butter

lower fat and calories desserts: fresh fruit, low‐fat ice cream, low‐fat frozen yogurt, sorbet, angel food cake with fruit topping

higher fat and calories desserts: ice cream, cheese cake, pies, cream puffs, large slices of cake

8 Guidelines for Offering Healthy Foods at Meetings. (2004). University of Minnesota School of Public Health. www.sph.umn.edu/news/

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Local Healthier Restaurants Jimmy John’s Sandwiches

2029 W. Division (773)‐489‐5646

Subway

2512 W. North Ave (773) 227—8276

Flying Saucer

1123 N. California Ave (773) 342‐9076

*Organic with vegan options

Handlebar Bar & Grill

2311 W. North Ave (773) 384‐9546

*Vegan, vegetarian, seafood

Janik’s Café

2011 W. Division (773)‐276‐7930

Sultan’s Market

2057 W. North Ave (773) 235—3072

Café Central

1437 W. Chicago (312) 243‐6776

Knock Box Café

1001 N. California Ave (773) 360‐8325

The Bite

1300 N. Milwaukee (773) 772‐2483 *Vegan, vegetarian

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Appendix D: Encouraging Stair Use

There are a lot of great ways that an organization can promote stair well use over the elevator. The

resource link provides access to two PDF files that each contain sixteen different stair‐use promoting

signs as well as further ideas for encouraging employees to take the stairs. Each sign is colorful and

creative and can be printed and posted around the workplace!

Resources:

http://www.cdc.gov/nccdphp/dnpao/hwi/toolkits/stairwell/motivational_signs.htm

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Appendix E: Five a Day Challenge Appendix includes: sample log for employees, educational information, newsletter for participants, &

program evaluation

Sample 5 A Day Log Sheet

Take the 5 A Day – 5 A Week Challenge!

Circle: Week 1 2 3 4 5

Mark down the 5 fruits and vegetables that you ate everyday for the week:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1. 1. 1. 1. 1. 1. 1.

2. 2. 2. 2. 2. 2. 2.

3. 3. 3. 3. 3. 3. 3.

4. 4. 4. 4. 4. 4. 4.

5. 5. 5. 5. 5. 5. 5.

Mark the physical activity you engaged in each day for 5 days:


1. 2. 3. 4. 5. 6. 7.

Mark the stress relief activity you performed each day for 5 days:


1. 2. 3. 4. 5. 6. 7.

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The 5 A Day Challenge should also provide nutrition, physical activity, and stress relief education.

Provide information to participants at the beginning of the challenge.

Sample 5 A Day Information Sheet What is a Serving of Fruits and Vegetables? 1. Medium fruit or ½ cup of small or cut‐up fruit 2. 3/4 cup of 100% fruit juice 3. 1/4 cup of dried fruit 4. ½ cup of raw or cooked vegetables 5. 1 cup of raw leafy vegetables (lettuce, spinach) 6. ½ cup of cooked beans or peas (lentils, pinto beans, black beans)

Physical Activity

The following chart is designed to give you an idea of the various forms of exercise that can be performed. The duration listed is the amount of time recommended for the optimal beneficial effect on the body. New recommendations suggest activities be done so that you accumulate 30 minutes of physical activity each day to help reduce your risk of numerous chronic diseases. Activity + Duration Aerobics 45 min Baseball/Softball 7 innings Basketball ½ hour Brisk Walking 1 hour Canoeing/Kayaking 2 hours Climbing Up Stairs 20 min Cycling ½ hour Cycling (Stationary Bike) ½ hour Football 1 hour Golf, (No Cart) 9 holes Golf (With Cart) 18 holes Jogging ½ hour Running 15 min Skating/Rollerblading 45 min Soccer ½ hour Swimming Laps ½ hour Tennis 1 hour

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Do something relaxing five days this weekSuggestions: * Tell three jokes or share three cartoons * Take a walk * Give a sincere compliment * Listen to music or a relaxation tape * Take a drive in the country * Go to a movie * Shop for and/or tend to your plants * Read a mystery or romantic book * Buy a new magazine * Write a letter * Look at photo album * Play a board game * Frame some pictures * Play music * Visit a museum * Give someone a gift * Paint a picture * Visit a neighbor or shut‐in

* Take a bubble bath * Work on a hobby * Plan a vacation * Plan a day at the park * Watch the sunset or sunrise * Buy a tape or CD * Go window shopping * Send a card * Go out for Sunday brunch * Get a massage * Take a parents night out * Watch the stars (star gazing) * Go on a picnic * Play with your pet * Take part in faith activities / Meditate * Sing out loud * Volunteer your time * Cook/ Try a healthy new recipe * Other ‐ your choice

Lighten Your Load Studies show that 75% to 90 % of visits to primary care physicians are for stress‐related problems. Over 89% of adults describe experiencing high levels of stress, and most say they are under much more stress now than they were five or 10 years ago! Tips to Handle Stress and Relax 1. Talk to someone about what is bothering you 2. Do something to get your mind off the stressful situation: walk, read, watch a movie 3. Make a to do list: organize your activities 4. Accept and be ready for change 5. Start a hobby or join a community group 6. Take a long bath or get a massage 7. Take care of yourself (eat right & exercise)

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Sample 5 A Day ‐ 5 A Week Newsletter

Why Emphasize Fruits and Vegetables? Most experts suggest we increase the amount of vegetables and fruits we eat each day. They make this recommendation because vegetables and fruits are:

‐ low in fat ‐ good sources of fiber ‐ rich in many of the vitamins and minerals we need for good health ‐ good sources of other compounds that may reduce the risks of some types of cancer

What is a serving? Vegetables: 1 cup raw leafy greens; ½ cup other vegetables, cooked or chopped raw; 3/4 cup 100% juice Fruits: 1 medium piece of fruit; ½ cup chopped, cooked, or canned fruit; 3/4 cup 100% juice Getting the Most out of Vegetables When vegetables are boiled in water, some of the nutrients are lost. Here are some ways to prevent that from happening: SERVE THEM RAW.

• Try a platter of cut‐up raw vegetables or a tossed salad with a low‐fat dip, such as plain low‐fat yogurt mixed with curry powder or dill with dinner.

• Take along some snow peas, cherry tomatoes, or cut‐up zucchini to snack on at work or on the road.

SERVE THEM MICROWAVED OR STEAMED.

• Nutrients aren’t lost as readily when vegetables are microwaved or steamed. • Turn your saucepan into a steamer by inserting an inexpensive metal rack. Steam briefly so

vegetables stay crunchy. SERVE THEM STIR‐FRIED.

• Vegetables will keep most of their nutrients if they are chopped into bite‐size pieces and immediately stir‐fried in a non‐stick skillet with only a small amount of oil.

SAVE THE SKIN!

• You’ll get more fiber from vegetables (and fruits) if you can eat the skin. • Liven up your lunch time vegetable salad with slices of colorful fruit. • Try something new for a mid‐day snack; a crisp apple, tangy orange or sweet raisins. • .Grill kabobs of sliced fruit (pineapple, pear, grapes), chicken chunks, onion, zucchini, and

peppers (green, red, or yellow) with a dash of soy sauce for a colorful dinner time treat.

Brave Beginnings to Get You Exercising Getting Started Don’t try to make up for the last five days of inactivity during your first day of exercise! Begin slowly, gradually increase the time you exercise. Allow your body to adjust to the new active you! Get your doctor’s OK before you begin, especially if you’re over 35.

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Exercise Regularly A warm‐up will help prevent muscle soreness and injury. It will also prepare your body’s most important muscle, the heart, for exercise. Although a minimum of 30 minutes of continuous movement is recommended for cardiovascular improvement, beginners may not be able to exercise that long. Your cool‐down should gradually slow down your exercise pace, allowing your heart rate to return to normal. Your cool‐down should also include some stretching to promote flexibility. Be Careful Injuries are avoidable! The majority of fitness injuries are caused by overuse and abuse. Remember, pain is not the name of the game. Avoid Shortcuts Shortcuts simply do not work. There are no machines and exercise gadgets that exercise for you while you relax! The efforts and energy for exercise must come from you. Look for Results Benefits of regular exercise, begin safely and continue regularly, can include: improved physical condition and physical appearance, lower risk for high blood pressure and cardiovascular disease, weight loss (when combined with wise eating habits), and a more positive mental outlook. Action Steps Use the guidelines above to answer the following questions: 1. What activities do you enjoy? 2. What new fitness activities would you be willing to try? 3. Have you asked your doctor if it is OK to begin an exercise program? 4. What’s the best time of day for you to exercise regularly? Remember Record your weekly exercise activities on your 5 A Day ‐ 5 A Week log sheet. After a few weeks you should be able to identify the fitness activities you prefer and regular time that fits into your schedule.

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Sample 5 A Day Program Evaluation We want your opinion of the Five a Day ‐ Five a Week Program. Please answer the following questions to let us know what we did well and what areas need attention. Please answer the following questions by circling your response. Your feedback is important! Program Content Agree Neutral Disagree

1. The materials were easy to read. 1 2 3 4 5

2. The materials were useful. 1 2 3 4 5

3. The materials were easy to understand. 1 2 3 4 5

4. The staff were helpful and friendly. 1 2 3 4 5

5. The staff were available to answer questions. 1 2 3 4 5

Program Action Agree Neutral Disagree 1. It was easy to eat five or more servings of fruits and 1 2 3 4 5

vegetables a day for one month.

2. It was easy to exercise five times a week for a month. 1 2 3 4 5

3. The prizes were an incentive for joining the program. 1 2 3 4 5

4. The prizes were an incentive to finish the program. 1 2 3 4 5

5. This program was fun. 1 2 3 4 5

6. This program was educational. 1 2 3 4 5

7. I purchased the following number of my fruits and vegetables most days of the week from the on‐site

cafeteria: (Circle one of each)

Daily: None 1‐2 servings 2‐3 servings 3‐4 servings 4‐5 servings

Weekly: None 1‐2 servings 2‐3 servings 3‐4 servings 4‐5 servings

Personal Action Agree Neutral Disagree 1. I noticed a change in my daily eating choices. 1 2 3 4 5

2. I noticed a physical change after the month long

program. 1 2 3 4 5

3. I feel better now after completing the program. 1 2 3 4 5

4. I will continue to exercise five times a week. 1 2 3 4 5

5. I will continue to eat five or more servings of fruits

And vegetables per day, every day. 1 2 3 4 5

**OVER**

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6. I adopted the following physical activity routine: _____________________________________________________________________________________ _____________________________________________________________________________________ 7. I adopted eating the following fruits and vegetables regularly: _____________________________________________________________________________________ _____________________________________________________________________________________ Program Follow Up 1. The program would be more effective if: _____________________________________________________________________________________ _____________________________________________________________________________________ 2. The materials would be more effective if: _____________________________________________________________________________________ _____________________________________________________________________________________ 3. I will be able to continue the program on my own if: _____________________________________________________________________________________ _____________________________________________________________________________________ 4. Please contact me in three months to see how I am doing. (Optional) Name Program Email Phone Thank you for your participation!

Adopted from the Texas Department of Health

Worksite Wellness Toolkit for Community Based Organizations

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