Physical Wellness

Physical Wellness is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. The ability to recognize that our behaviors have a significant impact on our wellness and adopting healthful habits (routine checkups, balance diet, exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.

Arboretum Poker Walk Challenge Results

AmandaJoanSarah1Thank you to everyone who participated in the Arboretum Poker Walk Challenge, which wrapped up on Friday, May 11th.  Of the 20 poker hands, the best hand was two pairs (one pair of 6’s and one pair of Jacks) by Barb Tomashek-Ditter!  Everyone who participated in this challenge will receive a small incentive, compliments of the Department of Employee Trust Funds wellness grant!

Thank you to Alex Reichenberger for designing the awesome poster, Bobbie Webster and Cassie Popovich for putting up the posters at the kiosks each week, the Kress Events Center and Human Resources front desk staff for tracking the playing cards picked, and Lisa Schmelzer for determining the best poker hand!

Do you have an idea for another wellness challenge?  Please email it to wellness@uwgb.edu. Thanks! :)

Try Neck and Shoulder Stretches to Prevent Workstation Pain

Exercises for Preventing and Treating Workstation Discomfort

The following exercises can help you relax your hands and wrists if you work on a computer for a significant portion of your day. Do the exercises before starting work and during breaks throughout the day.

Neck and Shoulder Workout

These stretches can improve your body’s circulation and relieve muscle stress and tension. You can complete all the exercises in three or four minutes, or you can take just a minute and do one or two exercises.

Head Clasp: Clasp your hands behind your head and pull in your shoulder blades until you feel the stretch. Hold for five to ten seconds and relax. Repeat five to ten times.Stretch

Shoulder Stretch: Reach both arms straight back with your palms facing down and hold for five seconds. Bend in arms at the elbows, fingers pointing straight ahead, and hold for five seconds. Repeat five to ten times.

Chin Tuck: Tuck in your chin, count to two, then release. Repeat five to ten times.

Chest Stretch: Entwine your fingers behind your back, palms facing in. Raise and straighten your arms. Hold for five to ten seconds. Repeat five to ten times.

Neck stretch: Drop your chin to your chest and count to five, then roll your head to the right so your ear rests on your shoulder (try not to raise your shoulder). Count to five again, then repeat to the left.

Shoulder shrug: Sitting tall, lift your shoulders as high as you can, then press them down as if a pair of hands were pushing them down. Repeat three times.

Shoulder circles: With your arms at your side, rotate both shoulders in full circles: up, back, down, and forward.

Article from the StayWell Company, LLC

Self-Defense Workshop Held April 23rd

Group

Herb Blue’s Total Self Defense LLC presented another great self-defense workshop to employees on Monday, April 23rd.  Instructors Herb, Betsy, and Aaron demonstrated self-defense techniques and shared valuable information about how to protect and empower ourselves.  Thank you to Herb Blue’s Total Self Defense LLC and to the 28 employees who attended the workshops!

 

 

 

UW-Green Bay Ranks # 3 in Million Steps Challenge

MillionSteps1

The Million Steps Challenge through StayWell lets you work at your own pace to finish one million steps by October 19th.  Meeting this goal will earn you credit for your 2018 well-being activity as part of the $150 wellness incentive.  It’s warm outside – the perfect time to start tracking your steps and working towards a million steps!  Thanks to Amanda for sharing that UW-Green Bay is currently ranked third in this challenge among UW campuses, surpassing campuses much larger than ours!  Great job UW-Green Bay!

For more information about the Million Steps Challenge, please see the Million Steps Challenge Poster or log into the StayWell website and click on “Let’s Go!” by the Million Steps Challenge box.

To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

LetsGo

 

Arboretum Poker Walk Challenge – Week Five

Week5

The fifth and final week of the Arboretum Poker Walk Challenge (May 7-11) brings us to the other side of Nicolet Drive on the trail near the bay!

Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.  Take a picture of the poster at the kiosk, and email it to wellness@uwgb.edu to get your playing card for the week.  You can also stop by the HR or Kress front desk to pick a playing card.

Finish strong!

DollySaraKaren1

 

Arboretum Poker Walk Challenge – Week Four

Week4

The arboretum trail kiosk near the Nicolet Entrance on South Circle Drive will have the challenge poster for the week of April 30th to May 6th.  Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.  Take a picture of the poster at the kiosk, and email it to wellness@uwgb.edu to get your playing card for the week.  You can also stop by the HR or Kress front desk to pick a playing card.

Enjoy the beautiful sunshine, a nice conversation with a co-worker, and feel good about being active!

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2018/04/arboretum-poker-walk-challenge-2/

TinaClaudiaStephLea

Give your bedroom a sleep-friendly makeover

Bedroom

If you aren’t sleeping well, it may be time to give your bedroom a makeover!

Here are some tips to help you create an ideal dreamland environment:

  • Your bedroom should be your sanctuary for sleep—not a satellite office or entertainment center. So move the TV and computer to another room.
  • To help keep light out, pick drapes or shades that have a lining.
  • If you’re a light sleeper, add a few area rugs to help absorb noise. Or try covering noise by flipping on a fan. A fan also can help keep your room slightly cool, which may induce sleep.
  • Keep your alarm clock turned away from your bed so you aren’t tempted to watch the time while you try to doze off.
  • Place a notebook on your nightstand to jot down any problems to tackle tomorrow so you can get them off your mind.

Choose one of the following tips to try out today!

Article from the StayWell Company, LLC

Well Wisconsin Webinar – Life Hacks for Greater Health and Well-Being

Do you take an all or nothing approach to healthy living? Join us to learn how quick and easy changes can have substantial impacts on your emotional and physical health and well-being. We will learn about:

  • Building habitsMakeThingsHappen
  • Making your life easier
  • Ways to support your well-being

Date: Wednesday, May 16, 2018

Time: 12:00 to 12:30 p.m.

Location: Cofrin Library, 7th floor, room 735

No need to RSVP – just mark your calendar to join us, and bring your lunch!

You could also participate in this webinar at your workstation if you prefer – please visit wellwisconsin.staywell.com and go to Wellness Webinars to register.

All webinars are recorded and available to Well Wisconsin Program participants on the StayWell wellness portal after the event date.

To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

Arboretum Poker Walk Challenge – Week Three

Week3

The arboretum trail kiosk in the area between the Environmental Sciences building, MAC Hall, and the Kress Events Center will have the challenge poster for the week of April 23rd to April 29th.  Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.

Hopefully your outdoor exercise of shoveling snow is done and your back is feeling better, so now you can use this challenge as a reason to get back outside for some enjoyable exercise!  Take a picture of the poster at the kiosk, and email it to wellness@uwgb.edu to get your playing card for the week.  You can also stop by the HR or Kress front desk to pick a playing card.

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2018/04/arboretum-poker-walk-challenge-2/

Parents – Keep in Shape!

Family Exercise

What’s a healthy habit that will make you, and if you have children, feel and look better? Exercise!

Being active can prevent medical problems such as heart disease and diabetes. So, try to exercise most days of the week. Most adults should aim for a total of two and a half hours of moderate physical activity a week. Kids need at least an hour a day.

Here are some activities you can do, with or without children to make exercise part of your daily routine today:

  • Listen to your favorite music and dance or jump rope to the beat.
  • Follow an exercise program on tele­vision daily.
  • Do household chores together to music. Sweep and mop the floor, vacuum the carpet, or wash the windows.
  • Count and see how long you and your child can stretch out and strengthen your muscles. Your child should not hold the stretch for more than 30 seconds.
  • Do sit-ups, pull-ups, push-ups, and jumping jacks. But be sure to warm your muscles up first with light activity or movement.
  • Walk at a fast pace up and down an apartment hallway.

Always make sure that a child won’t get hurt when you exercise. For example, remove throw rugs or other tripping hazards when you work out at home.

Start slowly and build up your activity level gradually. Choose exercises that will make you sweat and breathe hard. But don’t overdo it. You should be able to talk when you are exercising.

Remember to drink plenty of fluids before and after you exercise. And have fun keeping in shape!

Article from the StayWell Company, LLC