Make Wellness Work For You. Presented by UB Wellness and Work/Life Balance Amy Myszka, Lydia Conroy, Pete Logiudice

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1 Make Wellness Work For You Presented by UB Wellness and Work/Life Balance Amy Myszka, Lydia Conroy, Pete Logiudice

2 Today s Presentation Will Cover Staying Healthy During the Holidays Classes Wellness Reads! Fit & Fuel Wellness Walks! Virgin Pulse Join our Mailing List hr.buffalo.edu/wellness

3 Stay Healthy During the Holidays! The majority of our programs are offered at low to no cost! We invite you to participate in our wellness programs!

4 Free Fitness Classes Yoga & Tai Chi Sessions are ongoing TWR from 5:15 6:15 Yoga-Hadley Village Tai Chi- South Lakes Village Cardio Core & More! MW 12pm 1pm Clark Hall

5 Wellness Reads! New book club Focus on wellness topics Groups will meet 2x a month this spring Our first book: Quiet: The Power of Introverts by Susan Cain

6 Fit & Fuel & Freeze the Gain Both programs offer you an opportunity to focus on your health and have fun! Participate solo or get your co-workers to join you! Both programs follow the same principles!

7 What are the four Fit and Fuel principles? Strive for 5 cups of fruits & veggies Get moving Calories count, so watch your portions Measure your progress 7

8 1 Strive for 5 cups of fruits & veggies Pack a Healthy Salad An entrée-sized salad can help you get 2 or even 3 cups of fruits and vegetables all in one meal! 8

9 Sneaking in Fruits and Vegetables 1.Puree vegetables into pasta sauce. 2.Hide the goods in ground meat and casseroles. 3.Experiment with shakes and smoothies. 4.Try burying healthy foods in breads and muffins. 5.Put it on pizza. 9

10 Sneaking in Fruits and Vegetables 6.Serve it au gratin. 7.Make fruit juice ice pops. 8.Make mashed potatoes with cauliflower instead. 9.Make a wrap! 10.Sneak them into sandwiches. 10

11 11 What Counts as a Cup?

A Stanford University study found that people increase their

12 Walking is the safest, most affordable way to get more physically active. Aim to walk 10k steps every day. A Stanford University study found that people increase their activity level about 27% (or one extra mile) when they used a pedometer. 12

13 How do I track my activities? 13 There are several new gadgets available: Nike Fuel, FitBit, JawBone Bracelet There are also various apps available for your smartphone. 1)Map My Fitness 2)Nike Training Club 3)Workout Trainer

14 14 Half Plate Rule

15 Helpful Hints on Weights and Measures Hint #1: Weighing Yourself Your "real" weight is probably the one that appears most often during the week, so be sure to look for weekly and monthly trends. 15

16 Helpful Hints on Weights and Measures Hint #2: The 3-pound Alarm Some call this the "3-pound alarm." They know that a 3-pound gain is probably more than water weight. 16

17 Helpful Hints on Weights and Measures Hint #3: Forget the Quick Fix Be habitual about watching for trends, make changes thoughtfully, and then measure your results over time to stay on top of things. 17

18 Helpful Hints on Weights and Measures Hint #4: Know Your Numbers AND Your Family History! 18

19 Does it really make a difference? Lifestyle Change Lose weight! For each 20 pounds lost 5 cups fruits/veggies; 3 cups low fat dairy each day Drop in Blood Pressure (top number) 5-20 points 8-14 points 10,000 steps each day 4-9 points Cut sodium to less than 2300 milligrams daily Limit alcohol 2 drinks/day for men 1 drink/day for women 2-8 points 2-4 points 19

20 How do I participate? Track your cups & steps during the week. You will then enter the data in our online tracker The weeks run from Sunday-Saturday, and you have until midnight on the following Wednesday to enter your data. 20

21 Freeze the Gain Holiday Challenge Pledge to maintain your weight this holiday season Follows same principles as the Fit and Fuel program! October through January Monthly weigh-ins & raffle prizes

22 Walk for Life Campus Walking Program

23 Can I Walk? Please Check with your Health Care Provider before starting a walking program or any other Exercise Program. There are a number of reasons why you should contact your health provider Ask yourself these questions as you consider joining our program

24 Getting Started We all know EXERCISE is good for us, but about 80% of Americans don t get the PHYSICAL ACTIVITY that they need. You could ask: What steps have you taken to live a more active life? Are you SITTING ON THE COUCH waiting for someone to motivate you to get up? Do you tell yourself: TOMORROW, I m going to get healthy. People give many reasons for not making their health a priority

25 Getting Started I M SO BUSY, I DON T HAVE TIME. While we typically have very busy schedules, you can make your health a priority. I DON T LIKE WORKING OUT ALONE Our walking has that covered. Bring a friend or a colleague and join the other associates that partake in our weekly walks

26 The Benefits of Walking Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. Walking is also inexpensive-all that you need is a pair of shoes with sturdy heel support. Plus there are many health benefits

27 Proper Equipment is Key Some people like to track their statistics with gadgets such as FITBITS, Heart Rate Monitors, Certain apps on their smartphones, etc. There are always new ways to get the information that you may be looking to track. Wear shoes with proper arch support, a firm heel and thick flexible soles that will cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them while you are in the store. Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.

28 Proper Equipment To stay cool in the summer, wear a baseball cap or visor and don t forget to put on sunblock! In the cold temperatures layers of clothing are important. They help trap the heat and form a kind of insulation against the elements. Layers could include something that wicks away moisture, next a layer of fleece and top it off with a thin waterproof layer. In the cold months, for extra warmth, wear a knit cap.

29 Use a Pedometer Start with a Pedometer! At the end of each day, check your pedometer and record your steps for the day. Make sure you reset it to 0 the next day Keeping a record of your steps can help you gauge how much activity you are getting and how far you are walking each day. Using a step tracker like this one would help you track your progress. It also gives you a starting point to help set your goals. You can gradually increase your steps or the minutes you walk each day. A good goal to strive for is 10,000 steps per day which equals approximately 5 miles.

30 Start Walking! Experts recommend 30 minutes of moderate-intensity physical activity on most if not all days of the week. If you can not do 30 minutes at a time, try walking for shorter amounts and gradually working up to it. Set goals and rewards for yourself! Keep good posture. Gaze forward not down at the ground.

31 Start Walking! Set aside time to walk with your team. Your walking partner(s) should be able to walk with you on the same schedule and at similar speeds. If you are walking during working hours, be sure that the time that you choose does not disrupt the daily operations of your unit by checking with your supervisor. There is also a walking track inside Alumni Arena. Visit ubbulls.com under Recreation to get all the info on hours, cost, etc. Can t get out or the weather isn t ideal? Try walking at work or at home with one of the walk in place workouts by Leslie Sansone.

32 WALK AT HOME

33 Safety First Keep safety in mind when you plan your route and determine the time of your walk. If you walk at dawn, dusk or night, wear a reflective vest or brightly colored clothing. Exercise caution at intersections and crosswalks. Be aware of your surroundings.

Walking Safety Keep the Volume Down- Don t drown out your Environment Don t be distracted talking on your cell phone. You can be preoccupied and not aware of your surroundings.

34 Walking Safety Keep the Volume Down- Don t drown out your Environment Don t be distracted talking on your cell phone. You can be preoccupied and not aware of your surroundings. Stay hydrated. Know when to STOP Walking- Heat Sickness, Dehydration, Heart Attack or Stroke can strike, learn the symptoms of Medical Emergencies and carry a cell phone to dial 911

35 North Campus North Campus Walk is on Tuesday s We meet at 12 noon at the Founder s Plaza sign near the Bus Loop outside Capen Hall. We wait until 12:04 and then follow an approximately 1 mile route. It usually takes around 25 minutes to complete but everyone can go at their own pace. If there is inclement weather (too hot, too cold, rain or snow), we will walk the second floor tunnel on the spine.

36 North Campus Routes

37 South Campus South Campus Walk is on Wednesdays We meet at 12 noon near the Stampede Bus Loop, outside the Front Staircase of Abbott Hall. Like North Campus we wait until 12:04 and then follow an approximately 1 mile route around South Campus. It usually take around minutes but again everyone is at their own pace. If there is inclement weather (Heat, Cold, Rain or Snow) we will cancel the walk for that day.

38 South Campus Routes South Campus Map

39 Virgin Pulse

40 Virgin Pulse

41 Virgin Pulse

42 Keep in Touch! Join our mailing list!

43 us at or

44 Questions?

45 Contact Amy Myszka Director Lydia Conroy Community Relations Assistant Pete Logiudice Community Relations Assistant

WVWCI BIGGEST LOSER WEEK 3: WALKING BASICS DRESS FOR SUCCESS

WVWCI BIGGEST LOSER WEEK 3: WALKING BASICS DRESS FOR SUCCESS DRESS FOR SUCCESS Make sure you dress appropriately for walking. The following items will help you judge what to wear: Wear shoes with proper arch support, a firm heel, and thick, flexible soles that will