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| Worksite Wellness |
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| from Health Alliance Plan (HAP) - Detroit
Massage Therapy
"Our Worksite Wellness team looks at the mind, body and spirit connection this month as we focus on the benefits of Massage Therapy. Massage is one of the oldest healing arts. In fact, Chinese records dating back 3,000 years document its use. Today, massage therapy is an accepted part of many physical rehabilitation programs and it has proven to be beneficial for many chronic conditions. Massage therapy also helps to relieve stress and tension.
Researchers at the University of Miami, School of Medicine's Touch Research Institute found that office workers massaged regularly were more alert, performed better and were less stressed than those who weren't massaged. In addition, they found that massage was helpful in decreasing blood pressure in people with hypertension, and alleviating pain in migraine sufferers.
Invite one of our massage therapists to your worksite to provide free five minute chair massages in recognition of International Massage Week, July 20 - 26.
View brochure: www.hap.org/worksite/pdfs/July.Massage.Therapy.pdf
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Got stress on the job?
The Proven Way to Relax
The Employee Service Program offers an online stress management program that gives you an opportunity to assess your own stress level,
and develop a plan for managing it.
This program is completely anonymous.
Click on "Systematic Stress Management".
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Away From the Workplace
Community Events
Look for fun walking or biking events, ball games, or action water events in which to participate.
Find A Mall near you to walk, or just walk about town.
Mall Walking
Adrian mall
Detroit Area
walking guide
Escanaba
Delta Plaza Mall
Houghton
Copper Country Mall
Kalamazoo Area
KVWalkers
Events
Lansing Area
Lansing Mall
Meridian Mall
Muskegon
The Lakes Mall
Saginaw
Fashion Square
Traverse City
Grand Trav Mall
Michigan Malls List
Parks, Trails, Clubs, Runner & Walking Events
State Parks
Explorer Program
Lower Michigan North Country Trail Information
Upper Michigan North Country Trail Information
Michigan Runner Calendar
Michigan's State Parks
Michigan Walking Clubs and Events
Playmakers Walking Events
Walking Events Endorsed by The Governor's Council on Physical Fitness, Health and Sports
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At Your Workplace
Climb Stairs!
According to the September 2004 issue of Hope Health Letter, Vol. 24, No. 9 ... "five two-minute sessions of stair-climbing throughout the day can give you a workout equal to 36 minutes of walking".
The American Council on Exercise reported: "Researchers found that for sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health. . .Twenty-two sedentary college-aged women walked up 199 steps - more than you're likely to find at home, but doable in a high-rise - in 2.25 minutes, a "brisk but comfortable" pace which shot their heart rates up to 90 percent of their predicted maximum.
They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks.
By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL ("good") cholesterol levels had increased." (Source: Preventive Medicine, 2000; 30, 4, 277-281)
www.acefitness.org
When practical, include stair-climbing options in employee events.
MORE RESOURCES:
www.cdc.gov/nccdphp/dnpa/stairwell
/index.htm
POSTERS:
www.knoxcounty.org/health/etn2step/pdf
/point_dec_prompts.pdf
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Stepping In & Around
The Workplace
You can walk the routes associated with your work place (for example surrounding blocks, to and from popular nearby destinations, or through underground parking ramps). Count the steps, develop a chart and post it at your worksite to help inspire others to walk.
Suggestion: Pair up two tall individuals and two shorter individuals. Each person counts the steps and records them at 1,000-step (approx. 0.5 mile) intervals, noting any landmarks. At least one member of each pair wears a pedometer for step count comparisons at the end of the event.
Sample: Stepping In & Around
(pdf) Capitol Complex Center (Lansing)
Have you or someone you know mapped out walking routes and distances around your work area? Please feel free to share your routes with WOW!
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10,000 Steps A Day - Ideas
Keep A Pair
Of Comfortable Shoes
Handy
How many steps do you walk each day?
Step off (if safe to do so) and map 2,000 steps.
How Many Steps In a Mile?
How many steps can you
ADD each day?
100 Ways to Add 2000 Steps (pdf)
Are 10,000 steps too few?
Map your walk/run
Pedometer Discounts
America's Walking
About Walking
Steps For Health
Promote Walking & Health
Take the ....Challenge
Surround Your Family With Success (pdf)
Creating an Environment for Success (pdf)
Use a 'search' engine for more ideas on
10,000 Steps A Day.
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Step Conversion Charts
www.eatwelllivewell.org (pdf)
www.americaonthemove.org (pdf)
www.takesteps.univerahealthcare.com/
stepChartPop.jsp
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Because We Care
An American Cancer Society newsletter with healthy ideas for a healthy workplace, and links to interactive simple solutions.
Watch for updated issues each month!
- American Cancer Society
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Active Michigan Communities
Governor's Council on Physical Fitness, Health and Sports Newsletters
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If you are unable to access external websites from your work computer, and need a particular resource to assist you in working on your wellness, please feel free to email WOW.
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Preparations for a full-fledged health fair should begin 4-6 months ahead of time. Glean ideas from the links below. 
