We’ve launched our Wellness Initiative and many of our employees have taken the plunge and accepted the challenge to take control of their well-being!
Perhaps you’d like to do the same in your life and possibly, in your own office! Well, rejoice! We’ve done the legwork and you may use this guide to create a Wellness Initiative in your own office:
1. Determine The Need
How do you know if people want to get healthier? Take a survey. Based on the results of the survey, you can determine if there’s enough interest to start a Wellness Initiative, else you’ll simply be a committee of One, and this guide is designed to engage and encourage a group dynamic. With the results of our survey, we tailored this message(feel free to use it!)
“The Wellness Committee is bringing you the opportunity to change your old habits and create new and healthy ones. Based on the employee survey taken at the Columbus Day training, 86% of you agreed or strongly agreed that you were seriously interested in making a personal lifestyle change related to better health. The Wellness Contest will bring you the resources and incentive to reach the goals that you most desire. All we ask of you is to have an open mind and to put forth the effort to reach your goal(s).
Research has proven that it takes 20 –30 days to make or break a habit. This is a 10-week (62-day) supported program that is directed toward helping you live a Healthier Lifestyle. We pledge to provide all the resources you need to help achieve your goal(s).
“Small changes will bring Big Results.””
2. Create A Fun Way To Encourage Healthy Behavior
We came up with the idea to have a Wellness Contest!
- You will be rewarded points for making Healthy changes to your lifestyle!
- For 10 weeks (two 5 week periods) we ask you to log your progress.
- What You’re Eating
- Your Physical Activity
- Community Involvement/Volunteering
- Personal Goal Setting and Progress”
3. Determine How Long The Contest Will Run
Jan. 24 Begin Sign-ups
Jan. 31 First Official day of the Contest
Feb. 4 First Report Day by 3:00pm (and every Friday after that)
Mar. 4 First Half Points Leader Award is given.
Points start over for the second half of contest.
Apr. 1 Second Half Points Leader Award is given.”
4. Set A Tracking/Points System
|2||Eat a Healthy Snack*|
|3||Drink 8 ounces of Water|
|5||Eat a Healthy Meal*|
|5||Join the Healthy Lunch Club|
|5||Participate in the Buddy System|
|5||For each Lunch & Learn attended|
|10||For every 10 minutes of Exercise*|
|20||Volunteer and/or Participate in a Charity Event|
|5||Set a personal goal before the contest(And write it down on paper)*|
|30||Reach goal or make a major step toward goal within the contest’s 10 week time period.|
*Healthy snacks and meals must score either an A or B on the Calorie Counter website and please include a brief description of your meal and snack.
*Exercise points are capped at 150 per week to insure the contest is fair for all.
*The personal goal should be realistic and manageable within the 5-10 week period.
The Wellness Committee will vote on any questionable points.
5. Determine A Reward System
We decided on a gift card for rewarding the contest winner!
- A Healthier You!
- $100 Gift Certificate will be awarded to the person with the most points at the end of each 5-week period! (Points are cleared in between).”
6. Define Healthy Activities & Provide Tools To Help Participants Suceed!
The Center for Disease Control recommends at Least 150 minutes of physical activity per week for the average adult!
10 minutes at a time is fine!
We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing the activity at a moderate or vigorous effort at least 10 minutes at a time.
Give it a try!
Try going for a 10-minute brisk walk, 3 times a day 5 days a week. This will give you a total of 150 minutes of moderate-intense activity.
Healthy Meals & Snacks
Wellness Committee members have been utilizing this website for several weeks. We highly recommend this tool for a simple way to log your progress.
Log on to the website and create your FREE account. This tool will allow you to enter your meals & track your exercise. It’s simple and easy. It does all the counting for you! Contest healthy snacks and meals must score an A or B on this site.
Join the Healthy Lunch Club
Eat lunch together, share healthy recipes and judge who has the best dishes. Delicious!
Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day. In general, doctors recommend eight or nine 8oz glasses.
Lunch and Learn
Stay tuned for information about Health talks from area professionals about topics that could help and improve your lifestyle!
Accountability partners are one of the best ways to help motivate you to stay focused. People hire accountability partners all of the time to help them grow. Personal Trainers and Life Coaches are two examples of such a principle. We want to offer you a chance to find an accountability partner or a “Buddy” here in the office to help you work together and motivate each other to reach and achieve both of your goal(s). When you sign up to participate in the Wellness Contest just let us know that you are interested in getting paired with a “Buddy” or let us know whom your “Buddy” is. There will be information given to you and your accountability partner that will help make sure that your “Buddy System” is working effectively. If you are dragging your feet, it is the “Buddy’s” responsibility to give you a kick in the rear! (It’s just a figure of speech PLEASE no physical kicking).
Volunteerism greatly benefits our community, but it also benefits the person volunteering! Giving your time benefits the Community around us by improving the quality of life and helping those that are in need. Just an hour a week or a Saturday morning can make the difference in someones life or even yours. It’s been stated that people who volunteer on a regular schedule are proven to less likely suffer from heart disease, less likely suffer from depression, visit the doctor/hospital less often and live over a year longer than non-volunteers. Please be sure to include the information for the things you are currently doing and for the places or charities were you donate monetary gifts, those count too. For more information about Volunteering please see a Wellness Committee member.
Top-level athletes, successful business-people and achievers in all fields use goal setting. Setting goals gives you long-term vision and short-term motivation. It focuses your achievement of knowledge, and helps you to organize your time and your resources so that you can make the very most of your life. By setting sharp, clearly defined goals, you can measure and take pride in the accomplishment of those goals and you’ll see forward progress in what might previously have seemed a long useless grind. You will also raise your self-confidence, as you recognize your own ability and skill in achieving the goals that you’ve set.
We ask that before the start date of the contest that you write your goal(s) down and email them in with your request to participant in the contest. Once your goal(s) are reached let us know by telling us in your weekly email log. Keep in mind we want you to dream big and set your goals high. Make your goals realistic and reachable. We would love you see you reach or make a huge step toward your ultimate goal within the 5 to 10 week period.
$100 Gift Cards to each Contest Winner
Gift card is awarded to the person who receives the most logged points for the first 5 weeks of the contest (January 31 – March 4) and the second 5 weeks (March 5 – April 1). The point totals will be cleared after the first 5 weeks and contestants begin March 5 with a clean slate.”
To get started all you need to do is simply send an email to: (determine who will help track everyone’s data!) or write/print out stating that you would like to participate in the contest. Along with the email/printed-copy please copy and paste or include the following:
I (state your name) promise to put forth great effort into my goals and wishes to become healthier for my family and me. I agree to be honest with my log-sheet and myself because I know that it is only I that I would be cheating.
Also include your Goal that you’re trying to reach and what you expect to get out of participating in the contest.
At the end of your week send your logged activity to: (determine who will help track everyone’s data!) by 3:00pm on Friday. The week will run from the Start of the Contest (Monday, January 31) to the first Friday at 3:00pm (February 4). The following weeks until the end of the contest will run from 3:00pm on Friday until 3:00pm of the following Friday.”
Best of Luck to you on becoming healthier and achieving your Goals!