Top 10 Corporate Wellness Habits to Adopt During 2018

With the New Year in full swing, you may be considering how to turn your life around for the better -  drop pounds, kill unhealthy chocolate addictions, quit binging every Netflix season ever, etc... But what about making lasting habits within the workplace?

 

Too often, we make a list of resolutions, and we forget where we spend most our time. Work is work, but that doesn’t mean we can’t implement some of the changes we make in our personal lives in the workplace, as well.

 

Today, we thought we’d offer up 10 different ideas for employers (or for employees to offer to their boss) to try and implement within the workplace – from wellness challenges to recess. Try one, combine a few, or do them all! The best part about making resolutions is making them unique to yourself and your company. So, don’t be afraid to get creative!

  1. Offer healthy alternatives to traditional junk food items

 

Just a simple switch of snack foods in the office can cut unnecessary calories! Snacking on healthy items can make mindless snacking not so bad.

  1. Offer standing desks

 

This easy switch will be one of the new year’s trendiest wellness tactics. Select desk options that allow users to easily switch between standing and sitting while working to allow for better blood flow throughout the day.

PIXNIO - Image usage: Image is in public domain, not copyrighted, no rights reserved, free for any use.

  1. Try a wellness challenge

 

There’s nothing like some healthy interoffice competition to get people motivated. Select a wellness challenge that is easy and effortless to incorporate into your workplace. This could be a monthly or a weekly challenge, switch it up each month/week to keep things interesting!

 

  1. On-site yoga classes

 

Another wellness trend that will continue into 2018 is managing stress through yoga. Mindfulness and meditation offer a slew of benefits to help employees relieve stress. Invite an instructor to your office every couple of weeks to guide the team through a yoga class.

  1. Celebrate “Wellness Wednesday”

 

Make hump day something to celebrate and begin to tackle wellness in the office in a manageable way. One day a week can be a gateway to a much healthier lifestyle.

  1. Listen to your employees

Survey employees to find out what is working and what isn’t instead of wasting time and energy on things that aren’t engaging your employee population. Use a site like Survey Monkey or Google Forms to create a survey to collect feedback from employees.

  1. Participate in a 5K or other group fitness activities

Find a 5K in your community or choose another group fitness activity and cover the entry fee for anyone choosing to participate.

 

  1. Post signs near elevators and escalators encouraging employees to take the stairs instead

Sometimes just seeing this reminder is all the motivation needed to be a little more active!

  1. Schedule recess

Pick a 15-minute time of the afternoon for everyone to get away from his or her desk. Go outside, socialize with each other and enjoy some fresh air! Taking walks has also been shown to increase creativity.

  1. Reward volunteers

 

Pay your employees for any volunteer hours up to a certain amount or allot a certain amount of time each month for employees to get away from their desk and get active in the community. Ideas include volunteering at a local food bank or cleaning up a local park, beach, or trail. You’ll benefits from both team building and group physical exercise!

 

Give one or more of these ideas a try and if they work out for you, let us know! The important lesson here is to remember your work-life is just as important to better as your personal life. When it comes to New Year Resolutions, make sure they encompass every aspect of your life and definitely don’t forget to include your employees in your thoughts.

Stay healthy, have fun, and Happy New Year!

Health Resolutions You Can Stick To In 2018

 Picture: PA Photo/thinkstockphotos.
Picture: PA Photo/thinkstockphotos.
It has once again reached that time of year when we start to think of New Year resolutions to make and break. But do we ever really keep them?

We ask the experts which resolutions we should be making this year, and how we can actually stick to them.

Whether it's giving up smoking, exercising more, or getting our 5-a-day, most of us have usually given up before January ends.

But with a little help from the pros, you can live a happier, healthier life in 2018...

1. Drink more water

Health and fitness mentor Sarah-Anne Lucas (birdonabike.co.uk) says starting a daily ritual is the answer to New Year resolutions. She suggests drinking more water: "Water intake is massive. Most people do not drink enough, but what we'd all like is more energy. That comes down to what you put in, so increase your water intake. It's the first thing you put in your body in the morning. Go and get yourself a minimum of 100ml water and get it into you. To progress that practice, add lemon, to make the body alkaline. Lemon water is amazing, it also adds a bit of flavour."

2. Learn to meditate

Life-coach and mindfulness practitioner Dr Caroline Hough (aspiring2wellness.com) says we can train our minds to reduce stress, making us more likely to achieve our goals: "It involves sitting and meditating for 20 minutes. Bring yourself into the moment and be aware. That's an awareness of your external environment, so just looking at the flowers and the trees and the sunshine and appreciating it instead of rushing through life. Be aware of your internal environment, by noticing if you're very stressed, for example if you're clenching your muscles. We tend to live our lives at a level of stress which is unhealthy."

3. Start self-watching

Professor Jim McKenna, head of the Active Lifestyles Research Centre at Leeds Beckett University, advises we record our successes to motivate ourselves: "Whatever you want to do, whenever you achieve, write it down. You're trying to achieve it every day, so it needs to be nice and small, and all your job is then is to keep the sequence running. It's really as simple as that. What you're capitalising on there is positive self-regard, but also the fundamental process of self-watching. There's a lot of success in seeing your own achievements. When you collect all that up, you can start saying, 'Actually I've got nearly 10 occasions there when I did well, I'm doing well, I'm someone who can change'."

4. Look after your skin

Louise Thomas-Minns (uandyourskin.co.uk), celebrity skin therapist, recommends we pay more attention to protecting and caring for our skin: "Wash your skin nightly. Not removing make-up, daily dirt, oil, grime and pollutants from the skin every night will result in infections and outbreaks. Your skin regenerates at night too, so give it a helping hand. And don't pick! Picking at your skin will result in scarring and create more spotty outbreaks. Wear SPF every day to slow ageing and protect from the harmful effects of UV rays. Find out your skin type from a skin health expert, so you stop wasting time and money on incorrect products."

 

Read the original article.

Source:
Go Active (6 December 2017). "Health Resolutions You Can Stick To In 2018" [Web blog post]. Retrieved from address http://www.goactiveincumbria.com/get-started/other/article/Health-Resolutions-You-Can-Stick-To-In-2018-e9f9d40d-ca39-48ed-be2e-b2f88f4061eb-ds


personalized-health-plans-aided-by-technology

Benefits to plants at your desk

 

Leaves on trees have turned, and a walk to the office often feels like a walk through an icebox. Open windows are a thing of months past. Cooped up, breathing dry indoor air, no one could blame you for feeling down.

But you can brighten your mood and boost your health by adding a plant or two to your workspace. You don’t even need much natural light or a green thumb.

Plants bring a bit of nature inside, along with other good stuff.

They make people happy, and taking care of them can make people even happier. That’s especially true if you’re digging in a garden – horticultural therapy helps sharpen memory and cognitive skills – but desk-side pruning can do wonders for your mental state too.

Plants are also terrific air purifiers.

The air in your office (and home) might be more polluted than air outside – especially if you’re in a big city. Furniture, carpet, plastic items and other synthetic materials are to blame, according to the Environmental Protection Agency.

Plants help by wicking away airborne chemicals and the carbon dioxide we puff out, and then give us oxygen, research from NASA shows.

Four decades ago, NASA scientists found more than 100 volatile organic compounds floating through the air of the Skylab space station. The bad stuff came from synthetic materials off-gassing low levels of chemicals such as formaldehyde, benzene and trichloroethylene – known irritants and potential carcinogens that are in earthly buildings too.

When the chemicals are trapped in an area, people breathing within that same area can get sick because the air isn’t getting “the natural scrubbing by Earth’s complex ecosystem,” as NASA puts it.

Hail plants.

Here are two that demand next to nothing and tolerate very low light (but are just as happy with lots of it). Expect them to live for years and years, without repotting. I speak from experience, but you’ll also find them on plenty of lists and in lots of books about easy-care plants that are good for your health.

Snake Plant or Mother-In-Law’s Tongue (Sansevieria trifasciata)

A sturdy plant with upright and stiff leaves. Ideally, its soil should dry out between waterings. It will grow bigger and look better if you water it as soon as the soil dries (not wait forever) and if it’s in medium light. But it still will live for months if you ignore it, and spring back to robust happiness when you give it a little love.

Pothos (Epipremnum aureum)
A flowing plant with vine-like stems that can easily take over your desk. Ideally, its soil should stay a little moist. But if you let the soil dry out completely, you can jolt the plant back to life with watering. It’s perfectly happy with all kinds of lighting, including florescent, but it will be fuller with better color when it gets decent natural light.

 

Read the original article.

Source:
Malek M. (4 December 2017). "Benefits to plants at your desk" [web blog post]. Retrieved from address http://workwell.unum.com/2017/12/3255/


No mat needed: Yoga at your desk

A sticky mat seems de rigueur for modern-day yogis, but that doesn’t mean a long piece of rubber is required to take part in the ancient practice.

Yoga first and foremost is about being present, and it starts with attentive breathing. You can do that anywhere and without props.

Once you’ve got the hang of steady breathing, matching inhales and exhales to movements helps your body relieve tension and your muscles wake up. In fact, the key to the physical practice of yoga is matching conscious breath to movement. It’s also a big part of what makes yoga feel great. Without it, you’d be doing calisthenics.

We’ve rounded up a few yoga exercises you can do easily and safely at work. All require standing – good news, given sitting is pretty bad for us. It’s best to do them with your feet flat on the ground.

 

Stand with your feet hip-distance apart. Inhale as you bring your arms overhead. Keep your chin level with the ground. Exhale as you soften your knees and twist your torso to the right, letting your head follow and dropping your arms to shoulder-height. Inhale as you turn back to center, lifting your arms overhead. Do the twist to the left. Repeat this pattern several times.

Benefits: Strengthens abdominal muscles, shoulders and upper arms. Stretches back and chest. Lubricates joints of the spine, including in the neck, and shoulders.

Chair

Stand with your feet hip-distance apart, arms at your sides. Inhale as you lift the crown of your head. Exhale as you bend your knees (typically you want to track each knee over the middle of its corresponding foot), like you’re sitting back in a chair. Hinge at your hips, tilting your torso forward up to 45 degrees. Lift your arms to a comfortable height. Inhale as you return to standing, crown lifted, arms lengthening down. Repeat several times.

Benefits: Strengthens front thighs, buttocks, core, upper back and upper arms. Stretches calves and side torso. Lengthens spine. Lubricates joints of the ankles, knees, hips and shoulders.

Triangle

Stand with your feet slightly wider than hip-distance apart, toes pointing same direction as your chest, then turn your right foot 90 degrees to the right, and your left foot about 15 degrees to the right, making sure your left toes point the same direction as your left knee. Inhale as you extend your arms out from the shoulders and lengthen your spine. Exhale as you tilt your torso to the right, releasing your right arm toward your right leg and your left arm up to a comfortable height. Don’t turn your chest toward your right leg. Drop your gaze to the ground if you feel tension in your neck. Hold for several breaths, and repeat with the left leg.

Benefits: Strengthens front thighs, buttocks, side torso and neck. Stretches calves, back thighs and side torso. Lubricates joints of the hips and shoulders.

 

 

You can read the original article here.

Source:
Malek M. (2 May 2017). "No mat needed: Yoga at your desk" [Web blog post]. Retrieved from address http://worklife.coloniallife.com/2017/05/no-mat-needed-yoga-desk/?utm_sq=flegx3i374&utm_source=Twitter&utm_medium=social&utm_campaign=WorkLifeTweets&utm_content=Articles


Tips for Digging Your Car Out of the Snow

Not only can heavy snowfall make roads dangerous, but it can also bury your car and make it difficult to access. In some cases, vehicles can get stuck in a snowbank or on a patch of ice, making it very challenging to break free.

In order to effectively free your car from the snow, consider doing the following:

  • Use a shovel or other snow removal tool to clear a path for your vehicle. Be sure to clear off your windshield and shovel in front of and behind your tires.
  • Turn on the traction control function of your vehicle, if available. This tool helps limit how much your wheels spin, which, in turn, helps you sustain traction for longer.
  • Keep your wheels straight and drive forward and backward multiple times. This will rock your car gently, generate momentum and make it easier for you to get over piles of snow.

If none of the above tips help to free your car, you may want to consider calling a tow service to help you pull your car loose. Many insurance policies include coverage for tow services. Remember that clearing snow can put a strain on the body. Take frequent breaks from shoveling to avoid overexerting yourself.

 

Download December's Full Insight PDF for More


Are You Prepared for a Home Break-in?

While it may be difficult to imagine it happening to you, home break-ins are a common occurrence. If an intruder enters your home, your property and the well-being of your loved ones are at risk.

In order to protect your home and family from an intruder, consider doing the following:

  • Put an emergency plan in place and discuss it with everyone in your household.
  • Take any measure possible to let the intruder know someone is home and aware of his or her presence.
  • Do not assume the intruder is unarmed. He or she may be concealing a knife or gun and could produce it at a moment’s notice.
  • If you have something immediately available you can use for defense, grab it, even if it is just a scare tactic.
  • Remain vigilant. Take note of the intruder’s physical characteristics and provide the most accurate description possible to the police if he or she gets away.

In addition to the above, consider arming your home with a security system. A security system may seem expensive, but knowing your family and possessions are safe at all times may make it worth the cost.

 

Download Our December Insight PDF for More


Tips for Exercising Without Injury

While exercising can improve your mood, fight chronic diseases and help you manage your weight, it can put a strain on your body if you don’t take the proper precautions. To get the most from your workouts and decrease your risk of injury, you should take the time to warm up, cool down and stretch.

Warming Up Tips

  • Move similar to how you will in your workout by walking briskly, jogging or biking at a slow pace.
  • Increase the intensity gradually to reduce stress on your bones, muscles and heart.
  • Warm up for approximately 5-15 minutes so that you break a light sweat.

Cool-down Tips

  • Include movements similar to those in your workout, but they should decrease in intensity gradually.
  • Cool down for at least 10 minutes so that blood returns from your muscles to your heart.

Stretching Tips

  • Stretch before and after a workout to build flexibility and range of motion and reduce your risk of injury. Use gentle, fluid movements while stretching and breathe normally.
  • Focus on individual muscle groups and hold a stretch for 20 to 60 seconds. Do not force your joints beyond their normal range of motion.

Keeping in mind the above tips will ensure that the next time you exercise, you can do so without injury.

 

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Safety Focused Newsletter - December 2017

Preventing Sprains and Strains

Sprains, strains and tears to muscles and connective tissues are some of the most common injuries workers experience. Sprains and strains can result from lifting injuries, being hit by falling objects or even a simple misstep. Overusing your muscles can also cause these injuries.

To reduce your risk of experiencing sprains and strains on the job, keep the following tips in mind:

  • Use extreme caution if you are lifting something particularly heavy. When in doubt, ask for help.
  • Reduce repetitive movements if possible. Chronic strains are usually the result of overusing the same muscles.
  • Use proper form when completing tasks, as extensive gripping can increase the risk of hand and forearm strains.
  • Consider your posture when sitting for long periods of time and maintain an overall relaxed position.
  • Maintain a healthy fitness level outside of work to keep your body strong and flexible.
  • Stretch before you begin working, and take short breaks throughout the day to stretch and rebalance your body.

If you have any questions or concerns about sprains or strains, do not hesitate to contact your supervisor.

 

The Hazards of Headphones

In many workplaces, it’s common for employees to listen to music while they work. While this provides workers with entertainment while they perform their job duties, the overuse of headphones may lead to hearing loss over time, particularly if they listen to media at a high volume.

The following are some common symptoms to look out for if you are concerned that frequent headphone use is contributing to hearing loss:

  • Straining to understand conversations
  • Having to watch people’s faces closely to understand what they’re saying
  • Continuously increasing the volume on the TV or radio, especially to the point where others complain
  • Sounds seem muffled after listening to music
  • Ringing in the ears (tinnitus)

If you find that you have any of these symptoms, visit your doctor and ask for a hearing test. Your doctor will be able to tell you if you are at risk for further hearing loss.

To continue to use headphones at work safely, there are a number of strategies to keep in mind.

If you use a smartphone or MP3 player, check to see if you can set a volume limit on it. Many devices have this feature built-in and include instructions on how to set it in the manual.

Another way to reduce your risk of hearing loss is to purchase headphones that go over your ears, rather than ear buds. Ear buds fit inside your ear and don’t provide any noise isolation, which causes people using them to turn the volume up louder.

As a general rule, set your music volume no higher than 60 to 70 percent of the maximum, and limit listening to one hour per day. Doing so will ensure that you can enjoy your favorite media without harming your hearing.

 

Download the December 2017 Safety Focused Newsletter PDF


Don't Put Up with the Bull of Bullying

Bullying plagues our nation - and not just in high school. Here is an excellent article from our partner UBA Benefits on how to spot and handle bullying in the workplace.


Read the original article here.

Source:

Mukhtar G. (19 September 2017). "Don't Put Up with the Bull of Bullying" [Web Blog Post]. Retrieved from address http://blog.ubabenefits.com/dont-put-up-with-the-bull-of-bullying

 

There’s no place for bullying and that’s especially true in the workplace, yet many employees bully their co-workers. So, how does this happen? It used to be that bullying was confined to the schoolyard, but now it’s spread to cyberbullying and workplace bullying. Now, if there’s a culture of bullying at an organization, often it’s repeated as people climb the corporate ladder even though they were bullied themselves when they held lower positions.

An article on the website Human Resource Executive Online titled, “How to Bully-proof the Workplace,” says that “80 percent of bullying is done by people who have a position of power over other people.” Let that number sink in. That means four out of five people in positions of power will bully their subordinates.

One possible reason for the high number is that bullying may be difficult to identify and the person doing the bullying may not even realize it. Either the bully, or the victim, could view the action as teasing, or workplace banter. However, when one person is continually picked on, then that person is being bullied. Likewise, if a manager picks on all of his or her subordinates, then that person is a bully.

It’s important for organizations to have policies in place to thwart bullying and not just for the toll it takes on employees. It also begins to affect productivity. Those being bullied often feel like their work doesn’t matter and their abilities are insufficient. Worse is that bullies tend to resent talented people as they’re perceived as a threat. So, bullies tend to manipulate opinions about that employee in order to keep them from being promoted.

Eventually, talented employees decide to work elsewhere, leaving the employer spending time and money to find a replacement. But the bully doesn’t care. It just means they get to apply their old tricks on someone who isn’t used to them.

At some point, someone will fight back. Not physically, of course, but through documentation. An employee who is being bullied should immediately document any and all occurrences of workplace bullying and then present those documents to someone in HR. Most likely, this will result in identification of the bullying, stoppage of it, counseling for both the bully and the victim, and, if not already enacted, policies to prevent it from happening again.

 

Read the original article here.

Source:

Mukhtar G. (19 September 2017). "Don't Put Up with the Bull of Bullying" [Web Blog Post]. Retrieved from address http://blog.ubabenefits.com/dont-put-up-with-the-bull-of-bullying


Wellness Programs – Getting Started and Remaining Compliant

The overall health and wellness of your employees should be a top priority in your business. Why? Find out in this informative article from our UBA partner.


Where to Start?

First, expand the usual scope of wellness activity to well-BEING. Include initiatives that support more than just physical fitness, such as career growth, social needs, financial health, and community involvement. By doing this you increase your chances of seeing a return on investment (ROI) and a return on value (ROV). Qualitative results of a successful program are just as valuable as seeing a financial impact of a healthier population.

Wellness program ROI and ROV

Source: Katherine Baicker, David Cutler, and Zirui Song, “Workplace Wellness Programs Can Generate Savings,” Health Affairs, February 2010, 29(2): pp 304-311

To create a corporate culture of well-being and ensure the success of your program, there are a few important steps.

  1. Leadership Support: Programs with leadership support have the highest level of participation. Gain leadership support by having them participate in the programs, give recognition to involved employees, support employee communication, allow use of on-site space, approve of employees spending time on coordinating and facilitating initiatives, and define the budget. Even though you do not need a budget to be successful.
  2. Create a Committee or Designate a Champion: Do not take this on by yourself. Create a well-being committee, or identify a champion, to share the responsibility and necessary actions of coordinating a program.
  3. Strategic Plan: Create a three-year strategic plan with a mission statement, budget, realistic goals, and measurement tools. Creating a plan like this takes some work and coordination, but the benefits are significant. You can create a successful well-being program with little to no budget, but you need to know what your realistic goals are and have a plan to make them a reality.
  4. Tools and Resources: Gather and take advantage of available resources. Tools and resources from your broker and/or carrier can help make managing a program much easier. Additionally, an employee survey will help you focus your efforts and accommodate your employees’ immediate needs.

How to Remain Compliant?

As always, remaining compliant can be an unplanned burden on employers. Whether you have a wellness or well-being program, each has their own compliance considerations and requirements to be aware of. However, don’t let that stop your organization from taking action.

There are two types of programs – Group Health Plans (GHP) and Non-Group Health Plans (Non-GHP). The wellness regulations vary depending on the type of employer and whether the program is considered a GHP or Non-GHP.

Group health plan compliance table

Employers looking to avoid some of the compliance burden should design their well-being program to be a Non-GHP. Generally, a well-being program is Non-GHP if it is offered to all employees regardless of their enrollment in the employer’s health plan and does not provide or pay for “medical care.” For example, employees receive $100 for attending a class on nutrition. Here are some other tips to keep your well-being program Non-GHP:

  • Financial: Do not pay for medical services (e.g., flu shots, biometric screenings, etc.) or provide medical care. Financial incentives or rewards must be taxed. Do not provide premium discounts or surcharges.
  • Voluntary Participation: Include all employees, but do not mandate participation. Make activities easily accessible to those with disabilities or provide a reasonable alternative. Make the program participatory (i.e., educational, seminars, newsletters) rather than health-contingent (i.e., require participants to get BMI below 30 or keep cholesterol below 200). Do not penalize individuals for not participating.
  • Health Information: Do not collect genetic data, including family medical history. Any medical records, or information obtained, must be kept confidential. Avoid Health Risk Assessments (i.e. health surveys) that provide advice and analysis with personalized coaching or ask questions about genetics/family medical history.

 

You can read the original article here.

Source:

DeRocha H. (15 August 2017). "Wellness Programs – Getting Started and Remaining Compliant" [web blog post]. Retrieved from address http://blog.ubabenefits.com/wellness-programs-getting-started-and-remaining-compliant