Please join us for the annual healthy potluck on Friday, October 6th! Bring your favorite healthy dish to pass and your recipe to share, and we’ll enjoy a healthy lunch together! Tableware and water will be provided.
When: Friday, October 6, 2017 at Noon
Where: Room 125, University Union
Please click here to RSVP by Thursday, October 5th.
Sponsored by the Wellness Committee.
Thanks to all who helped and participated in the 9/11 Memorial Stair Climb on Monday, September 11th. About 50 people walked the stairs from the 2nd to 8th floor of the Cofrin Library, including members of the military, Public Safety, Green Bay Metro Fire Rescue, UWGB Swim & Dive Team, firefighters, employees and students. Members of Vets 4 Vets and Public Safety were on hand and had a table of items displayed, as well as refreshments for walkers, and Wellness Committee members handed out flag pins and provided encouragement to walkers.
Know your numbers!
Register today for the on-site health screening event at UW-Green Bay for employees and their spouse/domestic partner who are enrolled in the State of Wisconsin Group Health Insurance Program!
Date: Thursday, September 14, 2017
Time: 7:30 a.m. to 12:30 p.m.
Room: Phoenix Room in University Union
Complete two easy steps by October 20, 2017 to earn the $150* Well Wisconsin incentive:
STEP 1: Get your 2017 health screening** – log in to wellwisconsin.staywell.com and click the Programs tab to register for this event.
- You’ll be in and out in 20 minutes
- Screening includes measurements for blood pressure, body mass index (BMI), cholesterol (HDL, LDL and Total), triglycerides and glucose
- Fasting is not required, but is highly recommended for more accurate results
- Screening completion will be displayed in the StayWell wellness portal within two business days. Your results will be automatically uploaded to your profile within 10 business days
- On-site health screenings are confidential, free and voluntary
STEP 2: Complete the StayWell health assessment** at wellwisconsin.staywell.com
It takes about 10 minutes and is mobile and tablet friendly!
NOTE: You must register ahead of time for this health screening – they do not allow walk-ins that day.
If you already completed your health screening this past April, you do not need to complete it again in 2017. There will be another on-site screening event in April 2018, for the 2018 Well Wisconsin incentive.
* Those enrolled in Humana’s Medicare Advantage plan or have a postal address outside of the U.S. are not eligible to receive the $150 incentive. The $150 incentive is treated as taxable income and will be reported to your employer.
** Individual health information will never be shared with the employer.
Take a Stand
Set an alarm on your phone or computer for every 30 minutes. When it rings, do a two-minute exercise challenge.
2 Minute Challenge Ideas
Exercise can be done almost anywhere at any time at work. Here are some tips to get you off on the right track:
- Walk in place with high knees
- Perform arm circles forward for one minute, then backwards for another minute
- Squats or walking lunges
- Desk pushups
To gain support, challenge a coworker to perform these exercises together.
Quick Tip: Try changing out your chair. Use a stability ball instead of a chair to challenge your core and improve your posture.
Article from The StayWell Company, LLC
Life can be busy. Filled with meetings, deadlines and family commitments. It’s no wonder that exercise gets put to the wayside and our meals are made at the drive-thru window. This webinar will discuss simple tricks and tips you can use to make healthy living fit into your hectic lifestyle.
Date: Wednesday, August 16, 2017
Time: 12:00 to 1:00 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 Webinars to register.
Wellness webinars highlighting various health and well-being topics will take place the 3rd Wednesday of each month. All webinars will be recorded and available to Well Wisconsin Program participants on the wellness portal after the event date.
To access the wellness portal, you must be an employee, retiree, or enrolled spouse/domestic partner enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Program.
Take this Mindfulness Quiz from StayWell to find out!
- A cultural belief that is only practiced by certain groups of people
- A practice that cannot be learned or taught
- Analyzing thoughts in order to change them
- A medically approved practice that enables individuals to systematically reduce and manage stress
B. Which of these statements is false?
- Job stress alone is estimated to cost US industry more than $300 billion a year in absenteeism, turnover, diminished productivity, medical, legal, and insurance costs.
- 80% of people who have taken mindfulness programs are unsuccessful.
- Stress is the causative factor of illness underlying more than 70% of all visits to the family doctor.
- Mindfulness can reduce anxiety and depression-related symptoms by 60-70%.
C. Some benefits of mindfulness are:
- Strengthens immune system
- Improves cardiovascular health
- Builds resiliency
- All of the above
D. People who participate in mindfulness programs:
- Must eat a specific diet
- Wear special clothes
- Are business professionals, hospital employees, military personnel, schoolchildren, and athletes
- Have to be perfectly serene and peaceful
E. What are some experiences a person may have when practicing formal mindfulness?
- Fall asleep
- Have lots of thoughts
- Experience restfulness
- All of the above
F. The ability to pay attention correlates to a person’s performance and effectiveness. Mindfulness teaches us to pay attention to:
- Only the things that matter to us
- Our aches and pains
- The moment-to-moment daily activities with nonjudgment
- Thoughts about the past and future
G. The benefits of mindfulness are shown physically, mentally, and emotionally. Which one is NOT a benefit of mindfulness?
- Improved brain function
- Ability to rehash the past and rehearse for the future
- Greater concentration and focus
- Gives more meaning and purpose to our lives
H. To begin a home mindfulness practice, it is suggested to:
- Sit quietly for 5-20 minutes while focusing on the breath
- Sit in a perfect cross-legged yoga position
- Light candles all over the room
- Play devotional chanting music
Answers: A – 4; B – 2; C – 4; D – 3; E – 4; F – 3; G – 2; H – 1
How did you do? Are you interested in learning more about mindfulness? There are some great resources on the StayWell portal! To access the StayWell portal, you must be an employee, retiree, or enrolled spouse/domestic partner enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Program. To check out the mindfulness resources on the StayWell portal, please click on “Programs” after logging in, then scroll down to “Mindfulness Collection” and click on “Learn More” (image at right). You will see the 21-day Meditation Experience with helpful videos to watch each day to improve your mindfulness!
Quiz from The StayWell Company, LLC
Mindfulness is defined as being present in the moment in a nonjudgmental way. Becoming mindful in our lives expresses itself in multiple ways:
- Being aware and accepting of present experience
- Bringing focus, awareness and attention to the present moment
- “Single-tasking” rather than multi-tasking
- Being wholeheartedly present here and now
- Appreciating the present moment rather than wishing it away
- Being attentive to what you are doing rather than operating automatically
- Nurturing attitudes of acceptance and non-judgment, which adds warmth, friendliness and compassion
You can practice mindfulness in almost everything you do.
Informal Practice – involves reminding ourselves throughout the day to focus our attention on whatever is happening in the moment, which increases our ability to respond effectively. A simple example is becoming more mindful of our movement, which may lead to taking the stairs instead of the elevator or bicycling instead of driving. Practicing mindfulness in this way involves experiences like:
- noticing the sensations of walking when we walk
- noticing the taste of our food when we eat
- noticing the clouds and the trees as we pass them
- noticing the feel of soapy water on our hands when washing dishes
- focusing our attention on our friends and family when we’re with them
Opportunities for informal mindfulness practice are infinite. At every moment, when it’s not necessary to be planning or thinking, we can simply bring our attention to what is happening in our sensory awareness.
Formal Practice – involves setting aside time to go to the mental “gym.” Unlike informal practice, in which we’re accomplishing another task while practicing mindfulness, formal practice means dedicating a period of time entirely to cultivating mindfulness per se. Mindfulness meditation is a formal practice that has been studied scientifically. This practice involves choosing an object of attention such as the breath or another sensation and returning our attention to that object each time the mind wanders. Through this formal practice we develop a degree of concentration that allows us to focus closer attention to any physical or emotional sensation, such as an itch, ache, sound or feeling. Regardless of the object of attention, we practice being aware of the present experience with acceptance.
Why Practice Mindfulness?
Do you ever find yourself worrying about the future, feeling angry or sad, feeling guilty or ashamed, getting upset about physical pain, or just feeling bored or stressed? Sometimes the feeling is more subtle and you may just feel “out of sorts.” There may be times when you get taken over by anxiety, depression, addictions, pain or other stress-related symptoms that make it difficult to function. Emotional suffering comes in all forms. Mindfulness is a way of relating to life that holds the promise of both alleviating our suffering and making our lives richer and more meaningful.
The point of being mindful is to develop a close relationship with your own mind. You become more familiar with what you are thinking and feeling, and less reactive to the thoughts, emotions and cravings you have. Mindfulness is a practical way to develop our ability to see the world around us more clearly and understand ourselves and others better, so that we might live a more joyful and fulfilling life.
Mindfulness practices have been around for thousands of years. Research in the past twenty-five years has proven that mindfulness can help people with a vast range of emotional and physical disorders, which has led many people from all walks of life to be more open to the practice including hospitals, businesses, governments, athletes, schools and the military.
Stress has been cited as a cause of more than 70% of all family doctor visits for illness and 66% of Americans report having trouble focusing at work because of stress. Job stress costs U.S. industries more than $300 billion per year. These costs include missed work, employee turnover, decreased productivity, and medical, legal and insurance costs. Mindfulness programs have been shown to help reduce many stress-related symptoms and improve overall health, including outcomes such as the following:
- 80% fewer hospitalizations for heart disease
- 83% improvement in decision making skills
- 60-70% fewer symptoms of anxiety and depression
Benefits of Mindfulness
Meditation practice can yield all of the following benefits:
- Strengthened immune system
- Improved cardiovascular health
- Reduced blood pressure
- Balanced hormones
- Improved digestion
- Help maintain weight
- Increased ability to relax
- Reduced fatigue and anxiety
- Increased energy
- New coping skills
- Better brain function
- Sense of calm
- Decreased depression
- Help with relationships
- Enhanced listening skills
- Focus on goals and meaning
Just how can the simple practice of mindfulness provide all of these positive benefits? Paying attention to the present moment can improve the functioning of the body and brain in two specific ways. Mindfulness:
- Helps You Be Less Reactive – When you slow the mind, you think more clearly. You respond thoughtfully instead of simply reacting. Many people use the same coping mechanism over and over, repeatedly reacting the same way without thinking. Although this coping mechanism may be a healthy one, such as choosing walking or jogging rather than food or alcohol when frustrated, being mindful allows you to be intentional about healthy choices. Being mindful also helps you be more aware of how you unconsciously and consciously react to stress so you can find new ways to deal with the situation.
- Helps Relax Your Body – Short-term effects of mindfulness on the body are similar to the benefits of relaxation. When you are in a mindful state, you experience a decrease in perspiration, a slower heart rate, and changes in alpha waves in your brain. These physiological changes are evidence that your body is going into relaxation mode. Your body can’t be relaxed and stressed at the same time so, when you are relaxed, you think more clearly and tend to make wiser decisions.
Article from The StayWell Company, LLC