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.

Spinal Health Lunch ‘n Learn

Back-painA representative from DeLorey Chiropractic will present this Lunch ‘n Learn about our spinal health and how to improve overall mobility.  They presented this Lunch ‘n Learn in June 2019 and the attendees commented how helpful the presentation was.

Date: Wednesday, November 20, 2019

Time: 12:00 to 12:45 pm

Location: Alumni Room, University Union

Please click here to  RSVP by Monday, November 18th.

DeLorey Chiropractic will also provide free chair massages for those in attendance!

Questions?  Please contact wellness@uwgb.edu or (920) 465-2203.  Hope to see you there!

Break Your Snooze Button Addiction

snoozealarm

When your alarm goes off, do you slap the snooze button again and again for just a few more minutes of glorious sleep? Actually, that extra sleep isn’t so great. It’s not long or deep enough to do any good. And it can make it harder to get going when you do finally get up. You can break the snooze habit! Read these tips. Make a plan today to put them into action. When your alarm goes off tomorrow, you just might find it easier to get up.

  • Focus on the reason you need to wake up. Use it as motivation to get moving.
  • Move the alarm clock away from the bed, so you need to get up to turn it off.
  • Try a sleep tracker alarm that wakes you in a lighter stage of sleep.
  • Go to bed earlier. Even 15 minutes each night could be what you need to get better, deeper sleep.

Article from the StayWell Company, LLC

Aim for 10,000 Steps!

You know that physical activity is good for you, and that walking is an easy, low-impact way to get moving. But how far do you need to walk before you start seeing benefits? And what exactly are the benefits of walking?

The National Institutes of Health recommend you take about 10,000 steps a day, which shakes out to roughly 5 miles. That may sound like a lot, but remember, you don’t have to do it all at once.

steps

If 10,000 steps a day seems daunting, it’s OK to ease into it. First, use a step tracker for a few days without trying to change anything. This gives you a baseline for your fitness. If you currently take 5,000 or fewer steps a day, aim to increase by about 3,000 at most. Start working toward 10,000 steps today!

Article from the StayWell Company, LLC

Build Core Muscles by Mastering the Pelvic Tilt

The American Heart Association recommends doing what you can to keep your waist circumference to no more than 40 inches for men and 35 inches for women. Are you within the recommendations? Check today. To size up your waist circumference, wrap a measuring tape around your middle, just above your navel.

If your waist is larger than it should be, don’t think doing dozens of crunches alone will solve the problem. That’s a myth. You can’t whittle your middle just with targeted exercises. But an aerobic workout, such as walking, jogging, and running, can help burn calories and dissolve fat all over, including your midsection.

Also try this core exercise to help firm the underlying muscle, give you a solid center, and improve muscle definition—no crunches required.

Pelvic Tilt

Lie on your back with your feet flat on the floor and your knees bent. Extend both arms out to your sides, forming a T, with your palms facing up. Exhale, engage your abdominal muscles, and push your lower back into the floor so that all of your back is touching. Hold this position for several seconds. Next, inhale and arch your back while keeping your hips and tailbone on the floor. Hold for several seconds. Return to your starting position and repeat.

pelvictilt

Article from the StayWell Company, LLC

Try this No-Excuse 30 Minute Workout!

Try this 30-minute workout you can do anywhere.

Warm-Up—5 Minutesfallbiking

Slowly walk, bicycle, or go up and down the stairs.

Aerobic Exercise—10 Minutes

Choose an activity you enjoy—anything that raises your heart rate and makes you breathe harder, like walking briskly, jogging, dancing, bicycling, or jumping rope. Do it at least hard enough that you can talk but not sing. Comfortable? Then work harder so you can’t say more than a few words without stopping for a breath. This gives you more benefits in the same time. Pick different activities on different days to prevent boredom.

Strengthening—10 Minutes

Try to do each exercise eight to 12 times, then rest one minute and do eight to 12 more. Do only as many as you can while maintaining good form.

Squats: Stand with your back to a sturdy chair, feet shoulder-width apart. Reach forward in front of your shoulders. Bend forward slightly at the hips, back straight. Bend your knees, and lower your bottom toward the chair to a count of four until you’re almost sitting. Keep your knees in line with your ankles and behind your toes. Pause. Rise to a count of two.

Wall pushups: Stand facing a wall. Reach forward in front of your shoulders. The wall should be just out of reach. Lean forward slightly from your ankles, back straight, and place your palms against the wall. Bend your elbows, and lower yourself toward the wall to a count of four. Pause. Push up to a count of two.

Abdominal Curls: Lie down on your back. Bend your knees, and plant your feet flat on the floor, hands behind your head. Point your elbows out to the sides. Lift your chin toward the ceiling, and your shoulders and upper back should be off the floor to a count of two. Pause. Lower yourself to a count of two.

Article from the StayWell Company, LLC

Try Mindful Exercising Today

Mindfulness encourages you to pay attention on purpose. The key to integrating mindfulness with exercise is to stay aware and in the present moment, no matter how you’re moving. For some, mindful exercise means understanding where their body is as it moves. For others, mindfulness can be a spiritual component to exercise and provide a deeper level of consciousness.

minfful run

Mindfulness can help you reach the next level of your physical and mental health goals, as it can improve any negative judgment you may have of yourself as you move. What’s more, staying mindful during a workout can boost your brain’s endurance to remain still and focused for extended periods. This can be particularly helpful if life has you feeling disorganized or distracted or you are trying to overcome physical challenges.

When thinking today about your next workout, try these tips to ease into mindfulness:

  • Pay attention to your breath. Focus on your inhales and exhales, and coordinate them with the pattern of your movements.
  • On your next run or brisk walk, turn down the music. Listen to the rhythm of your steps.
  • As you lift weights, think about how your muscles contract. Coordinate your exhales with each strong push.
  • Attend an exercise class that’s new to you. Practicing foreign movements will reinforce a stronger focus on your body’s abilities and sensations.

Article from the StayWell Company, LLC

Fall Group Fitness Schedule

group fitnessTake advantage of the free group fitness classes available at the Kress Events Center in the newly upgraded studio! More info: Group Fitness Schedule

UW-Green Bay employees (50% FTE or higher) can use the Kress Events Center for free 6am-2pm on weekdays and open-close on weekends.

Prefer to work out or take classes after work? Sign up for an unlimited membership for $100/year or $60/semester. More info: Faculty/Staff Membership Program

UREC also offers personal training and personalized exercise programs for employees. More info: Personal Training Packages and Pricing

Contact Fitness Coordinator, Alex Reichenberger, with questions! reichena@uwgb.edu or (920) 465-2836

9/11 Memorial Stair Climb

Thanks to all who helped and participated in the 9/11 Memorial Stair Climb on Wednesday, September 11th.  Over 50 people walked the stairs from the 2nd to 8th floor of the Cofrin Library, including members of the military, area protective services members, students and employees.  One group walked up and down the flight of stairs 18 times (8,465 steps on their fitness tracker)!  Thank you to University Police, Vets 4 Vets, and ROTC for attending and for your help, as well as Elaina Koltz for providing the flag pins for walkers, and the Department of Employee Trust Funds for the refreshments!

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Torch Calories with a Super Move!

Spend at least 3-minutes trying one of these super moves today! Most of us have no problem consuming enough calories to power through the day. On the other hand, burning calories—especially if you’re trying to shed a few pounds or maintain a healthy weight—can be more challenging. If this is your goal, look beyond a gentle stroll or set of crunches and try a “super calorie burner,” an exercise that requires a high amount of energy to perform. Examples include jumping jacks, running up and down stairs, and running in place with high knees.

skippingrope

One of the best calorie burners is jumping rope. It’s simple to do, and all you need is an inexpensive jump rope. It’s a great calorie burner because it’s a full-body exercise that requires you to lift your entire body weight each time you jump. If you haven’t exercised in a while, start out gradually—just a minute or two at a time—to avoid soreness and reduce your risk of an injury.

Article from the StayWell Company, LLC

Flu Shot Clinics

The Well Wisconsin Program is offering workplace flu shot clinics. Because a quick needle stick now is better than a nasty illness later.  Flu shots are free and voluntary for all employees and spouses who are enrolled in the State of Wisconsin Group Health Insurance Program. New this year: You will be required to present your health insurance ID card at the flu shot clinic.

FluShotClinic

Green Bay Campus:

  • Date: Monday, October 14, 2019
  • Time: 11:30 a.m. to 1:00 p.m.
  • Location: University Union, Phoenix Rooms

Marinette & Sheboygan Campuses:

  • *UPDATE: Flu Shot Clinics at Sheboygan & Marinette have been cancelled (didn’t meet the minimum number of participants requirement)*

 

The shot will vaccinate against the four most likely causes of flu illness during the upcoming season, including the H1N1- strain of influenza.

The vaccine is not preservative free and is not recommended for the following individuals:

  • Those allergic to eggs or egg products
  • Those who are sensitive to the mercury-based preservative thimerosal
  • Those who have an active neurological disorder
  • Those with a fever, acute respiratory or other active infection or illness

If you are pregnant, you should receive the vaccine directly from your physician.

Pre-registration strongly recommended. No cash payments or insurance payments accepted. To register for your flu shot appointment, log into the StayWell wellness portal at wellwisconsin.staywell.com and click on the Flu Shot Clinics tile on the dashboard.

For more information about the flu shot, visit: cdc.gov/flu.

Please contact us at wellness@uwgb.edu or ext. 2203 if you have any questions about the Flu Shot clinics.