Workplace Wellness News

Spring 2008

By taking 2,000 more steps a day and cutting 100 to 200 calories out of your daily diet, you can halt weight gain. Making healthy food choices and exercising regularly can help you feel good and stay well. The message is simple: Move more, eat less.

Since September 2006, EAP Solutions, UPMC Health Plan, and America On the Move have worked together to help Pittsburgh and other cities become healthier by promoting active living and healthy eating habits.

As part of our support of the America On the Move campaign in 2007, EAP Solutions and UPMC Health Plan introduced the MyHealth Weight Race, a 12-week workplace team competition that encouraged participants to reach sensible weight-loss goals. Over 500 UPMC Health Plan employees participated and lost over 3,000 pounds.

To join the America On the Move program, visit www.americaonthemove.org and select "Get Involved. Join Today." Then select "Individual" and "Full Access." Once you sign up, you can access free tools for tracking and modifying physical activity, eating, and body weight.

Tip 1: Invest in a pedometer

• Using a pedometer every day is an easy, fun, and inexpensive way to begin to become more active and stay motivated.
  
• Wear your pedometer for a few days and record how many steps you take in a typical day.
  
• Each week set a new step goal for yourself and look for ways to add more steps to your typical routine.
  
• Remember, every step counts!

Tip 2: Become a "stairmaster"

• If you have a choice, take the stairs instead of the elevator.
  
• Walk up the steps while using the escalator.
  
• If you have stairs in your home, use them as many times as possible in one day.
  
• The amount of calories you burn while walking up and down stairs — from 5 to 10 calories per minute — can really add up!

Tip 3: Add steps to your workday

• Go for a walk before starting your morning commute. Get energized for the day!
  
• Exit the bus one or two stops early and walk the remainder of the way.
  
• Designate 10 minutes of your lunch break for a quick walk.
  
• Park in the parking lot further from your building than you normally do.
  
• Walk to co-workers' desks to speak to them instead of sending an e-mail.