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.

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.

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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.

Summer Wellness Challenge Wrap-Up

The Summer Wellness Challenge at the Kress Event Center finished up at the end of August. We would like to thank the 27 employees who participated in this challenge throughout the summer!

Congratulations to the following employees who got at least 12 punches on their punch cards and win a wellness prize:

  • Sarah Locke
  • Jill Siegmund
  • Laura SinclairGreat-Job-Adam
  • Tina Tackmier
  • Amanda Wildenberg
  • James Zarling
  • Alan Chu
  • Sara Chaloupka

Embrace Power Naps to Reduce Stress

Naptime is back! In fact, taking a power nap can be just what you need to recharge and reduce your stress! Here are three good tips to try out today.

nap

  1. Limit the length. Keep naps under 30 minutes for better short-term alertness and performance. One study found that 10-minute naps are the most effective for immediate improvements. Longer rests can cause undesired post-nap grogginess.
  2. Select the right setting. Find a restful place to close your eyes. Make sure the temperature isn’t too hot or cold. Try to block out noise and light, if you can.
  3. Time it right. Avoid taking a nap too early or late in the day. Napping late may affect your sleep patterns and make it difficult to doze off at bedtime.

Article from the StayWell Company, LLC

9/11 Memorial Stair Climb

IMG_3641

IMG_3644Join local protective services representatives, students, faculty and staff in climbing the Cofrin Library stairwell from the 2nd to 8th floor, in memory of the brave souls who lost their lives the day of the 9/11 attacks.  The four attacks killed almost 3,000 people and injured over 6,000 others.

 

 

 

 

When: Wednesday, September 11, 2019 at 11 am to 1 pmIMG_3631

Where: Cofrin Library – 2nd to 8th floor stairwell

Vets 4 Vets, ROTC, and University Police representatives will be on hand, and there will be military, firefighter, and police related items/memorabilia on display at the plaza area of the library’s second floor.  We will be handing out flag pins to the first 50 people who climb to the 8th floor, and there will be snacks and refreshments available in the 2nd floor plaza area.

Event presented by UW-Green Bay Vets 4 Vets Student Club, ROTC, University Police and the Wellness Committee.

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To Catch More Z’s, Slip on Some Comfy Socks

It’s true: Your cold feet could actually be keeping you from getting a full night’s sleep. What if you could banish your sleepless nights with a simple pair of socks?

When you warm up cold feet (or hands), it starts a process called vasodilation, or the dilation of the blood vessels. When your blood vessels open, it sends a message throughout your body, in the form of heat, that it’s time for sleep. This can help you drift off more quickly.

Give it a go tonight. But if the thought of wearing socks while you sleep is slightly disturbing—and it can be for some people—there are other ways to warm those tootsies. Try adding extra blankets at the end of your bed, place a warm water bottle near your feet at bedtime, or wear warm slippers before bed. No matter what you do, the same principle still applies: Heat up your feet, and you may find yourself falling asleep faster.

comfysocks

Article from the StayWell Company, LLC