Messiah Employee Wellness - 2013-2014 For more Messiah wellness information go to
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2013-2014
Messiah Employee Wellness
For more Messiah wellness information go to:
h p://www.messiah.edu/offices/engle_center/wellness/
2
Messiah Goes To The World Cup 3
Physical Activity Campaign
In 2010, US News and World Report ranked Messiah
College as the 3rd best college in the country for soccer
fans. We were the only NCAA Division III school
mentioned in the article. Not surprisingly Messiah fans
have led the way in attendance for all Division III
schools for the past 8 years. In fact, last year’s aver-
age home attendance of 1867 was also higher than all
Division II schools and would have ranked us 11th in
Division I (just ahead of D-I champion Indiana!).
The men on the field have done their part as well, as
Messiah has won an unprecedented 9 national
championships in the past 13 years. In honor of those
accomplishments, and the men’s World Cup in Brazil
next summer, we are offering a wellness program that
we hope will motivate you to regularly engage in the
physical activity of your choice.4 Messiah Goes To The World Cup
1. The Messiah Goes To The World Cup physical activ-
ity program is designed to motivate you to incorpo-
rate exercise into your daily routine and ultimately to
enhance your overall well–being.
2. The Messiah Goes To The World Cup program is
voluntary and all physical activity should be done
during your leisure time..
3. The 2014 World Cup is scheduled to begin on June
12th in Brazil. Brazil is approximately 4,800 miles
from Grantham. For every 4,800 miles of exercise
we accumulate collectively, we will send, in a ‘virtual’
sense of course, one player on our men’s soccer
team to the World Cup!
4. The campaign will be broken down into 4 separate 6-
week phases throughout the year. You can partici-
pate in as many phases as you wish, however, we
encourage you to participate in all four phases to
help us get as many players as possible to the
World Cup.
5. Participants will receive 30 wellness points upon suc-
cessful completion of one of the 6-week phases.
Employees completing two or more of the 6-week
phases will receive 60 wellness points.
6. In order to successfully complete one 6-week phase,
you must meet the weekly goals listed for weeks 1-2
for all six weeks of that phase. For those who are
motivated to move beyond the week 1-2 goals, a
suggested progression is presented on page 6 to
help you safely accomplish the FITNESS
CHALLENGE of weeks 5-6.Physical Activity Campaign 5
7. Each phase, you can select the activity of your
choice: walking, running, biking swimming, or other
exercise. You may want to begin with an activity that
you are comfortable doing, and then try a new activi-
ty in a later phase of the campaign. Participants can
participate in more than one activity in a phase.
8. You may participate individually or as part of a team
of four. If you participate as a team, all four individu-
als need to be engaged in the same activity through-
out that phase. For example, all must be walking.
9. Record your weekly miles on the HealthAmerica
CaféWell site. Instructions for accessing CaféWell
can be found on page 7. To remain active, you must
submit your weekly miles by 10:00 pm on Tuesday of
the following week.
10. Participants will be eligible for prize drawings
throughout the year.
Phase 1 September 22nd – November 2nd
Register no later than September 18th
Phase 2 November 10th – December 21st
Register no later than November 6th
Phase 3 January 12th – February 22nd
Register no later than January 8th
Phase 4 March 2nd – April 12th
Register no later than February 26th6 Physical Activity
Participants can choose one or more physical activity
for each phase of the World Cup campaign. The
conversion and weekly progression are detailed below.
To be an active participant, you must meet the goal for
weeks 1-2 of your chosen program all six weeks of that
phase. For those who are motivated to work up to the
FITNESS CHALLENGE of weeks 5-6, follow the
suggested progression below.
WALK RUN CYCLE SWIM EXERCISE
20 minutes 9 minutes 5 minutes 30 minutes
= 1 mile, = 1 mile, = 1 mile, = 1 mile 12 minutes
conversion
or actual or actual or actual or actual = 1 mile
mileage mileage mileage mileage
100
weeks 50 minutes 60 minutes 60 minutes
minutes 60 minutes
1-2 or 6 miles or 12 miles or 2 miles
or 5 miles
125
weeks 60 minutes 75 minutes 75 minutes
minutes 75 minutes
3-4 or 7 miles or 15 miles or 2.5 miles
or 6 miles
150
weeks 80 minutes 90 minutes 90 minutes
minutes or 90 minutes
5-6 or 9 miles or 18 miles or 3 miles
8 milesHealthAmerica CaféWell 7 To join the challenge, register for CaféWell (if you are not already registered) by logging on to www.cafewell.com. Click on Sign Up or Login. You do not have to be a HealthAmerica member to access CaféWell. When registering for CaféWell, please choose a screen name that does not identify who you are if you wish to remain anonymous. Send an email to HAPA_Wellness@cvty.com with your CaféWell screen name and your Team Name (if you are participating with a team) to complete your regis- tration and to be eligible for rewards. HealthAmerica will keep your CaféWell screen name confidential. Only your name will be shared to confirm participation. Logging Exercise Miles Log into CaféWell and click on the Improve Your Health tab. Search for the Messiah challenge that you would like to participate in for that phase. Par- ticipants will need to join the challenge of their choice in each phase of the campaign. Partici- pants can join as many challenges as they would like during each phase. Click on the My Progress tab to report exercise miles. You can view your rank by clicking on the Leaderboard tab. Get active today and work with us to ‘send’ as many players as possible to the 2014 World Cup!
8 Are You Ready To Exercise?
Physical activity is fun, healthy, and safe for most
individuals, however, if you are new to exercise or seldom
participate in any physical activity, it is important to
determine whether you should seek consultation by a
physician before increasing your physical activity. Below are
questions from the PAR-Q, a questionnaire designed to
determine physical activity readiness for people ages 15-69.
If you are older than 69 years old and not physically active,
talk to your physician before you start exercising.
PAR-Q: Physical Activity Readiness Questionnaire
Has your doctor ever said that you have a
YES NO heart condition and that you should only do
physical activity recommended by a doctor?
YES NO
Do you feel pain in your chest when you do
physical activity?
YES NO
In the past month, have you had chest pain
when you were not doing physical activity?
Do you lose your balance because of
YES NO dizziness or do you ever lose
consciousness?
Do you have a bone or joint problem (for
YES NO
example, back, knee or hip) that could be
made worse by a change in your physical
activity?
Is your doctor currently prescribing drugs (for
YES NO example, water pills) for your blood pressure
or heart condition?
YES NO
Do you know of any other reason why you
should not do physical activity?
If you answered yes to one or more of these questions, see
your doctor before you start becoming much more
physically active or before you have a fitness appraisal.
Source: American College of Sports Medicine, www.acsm.org2013-2014 Messiah Wellness Programs 9 To qualify for the health premium discount, employees must accumulate 100 wellness points by June 15, 2014. Health Risk Assessment 30 points Biometric Screening 30 points 6-Week Challenge Programs *** 30 points 8-Week Weight Management Program 30 points Wellness Education ** 15 points Messiah Wellness Workshop Hershey Mini-Medical School Webcast Messiah Wellness-sponsored “Healthy Hike” ** 15 points Messiah Team Triathlon 15 points On-campus Wellness Exercise Class 15 points Preventive Exam / Flu Shot * 15 points Community Fitness Event/ 15 points Health Education class * A maximum of 30 points will be awarded for this activity. ** A maximum of 45 points will be awarded for this activity *** A maximum of 60 points will be awarded for this activity. Detailed descriptions of Messiah Wellness Program activities can be found on pages 10-11.
10 2013-2014 Messiah Wellness Programs To qualify for the incentive reward, employees must accumulate 100 wellness points, and submit the completion form to Doug Miller by June 15, 2014. The completion form can be found at the well- ness website: http://www.messiah.edu/offices/engle_center/wellness/ Health Risk Assessment 30 points Log on to www.healthamerica.cvty.com and click on Members-My Online Services. Login or register. Click on Health Risk Assessment under Wellness Tools, and then click on Start Your Questionnaire. Complete the questionnaire and receive your personalized plan. Biometric Screening 30 points On campus biometric screening of triglycerides, glucose, and cholesterol. Employees will be responsible for a portion of the fee ($20.00) for this service. Dates to be announced. 6-Week Challenge Programs 30 points Messiah Goes to the World Cup, a program where employees rec- ord their miles of walking, running, cycling, or swimming, and/or their minutes of other types of exercise each week for 6 weeks. Employees who participate in 2 or more 6-week programs receive 60 wellness points. While employees can participate in all 4 6-week phases, a maximum of 60 points will be awarded for this activity. 8-Week Weight Management Program 30 points Participation in and successful completion of at least 8 weeks of a community-based weight management program. Stress Management Program 30 points Program details will be announced at a later date. Wellness Education 15 points Employees can earn wellness education activity points by attending Messiah Wellness Workshops or by watching Hershey Medical School Webcasts. Employees are encouraged to participate in as many sessions as you would like, however, a maximum of 45 points will be awarded for this activity. Messiah Wellness Workshop Six Wellness Workshops will be offered on campus during the year. The sessions will run for 45 minutes during the lunch hour. In the fall they will be held on the first Wednesday of the month beginning in October. Workshops will be advertised via posters and on the wellness website.
Hershey Mini-Medical School Webcast Log onto the Hershey Medical School website and watch a webcast 11 of your choice presented by experts at Hershey Medical School on a variety of relevant health issues. The link is http:// pennstatehershey.org/web/minimed/home, click on ‘View Previous Sessions’ and watch one of the 45-60 minute presentations. Messiah Wellness “Healthy Hike” 15 points Various 3-4 mile Messiah Wellness-sponsored hikes on local trails will be announced throughout the year. Employees can participate in multiple hikes, however a maximum of 30 points will be award- ed for this activity. Messiah Team Triathlon 15 points The triathlon is scheduled for May 3, 2014 @ 9:00am, and is ½ mile swim, 12 mile ride, and a 5K run. Teams of 3 participants with each team member doing a different leg of the triathlon. Teams may consist of any combination of male and female students, employ- ees, or alumni. On-campus Wellness Exercise Class 15 points Various on-campus classes will be offered throughout the year. Options to be announced but will likely include Zumba, Pilates, strength training, and others. Preventive Care / Flu Shot 15 points Preventive exams include: mammogram, pelvic exam, prostate screening, colonoscopy, vision exam, dental cleaning, and annual physical exam. Employees are encouraged to participate in pre- ventive exams and screenings as appropriate, and a maximum of 30 points will be awarded for this activity. Community Fitness/Wellness Event 15 points Participation in a local walk, race, or other wellness-related event. Community-based ‘Learn and Earn’ 15 points Wellness Education class Approved classes are reimbursable through HealthAmerica; to find approved classes, schedules, and locations logon to www.healthamerica.cvty.
Developed in collaboration with your friends at © HealthAmerica 2013 All Rights Reserved. No part of this publication or any of its contents may be reproduced, cop- ied, modified or adapted, without the prior written consent of the author.
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