Promoting exercise and wellness at work

Every employer knows about the ever increasing costs of health care. Employees do, too. In the past six years, they've seen their health insurance premiums rise four times faster than their wages while watching jobs disappear, food and gas costs rise and healthy decline. Nearly half of all companies report that employee health care costs are reducing their overall profit.

Previously effective health care management such as adjusting deductibles or increasing employee contributions is no longer satisfying the need for positive bottom lines. When the economy was growing, most companies offered to cover all or at least the majority of health care costs for employees but this over the last few years, businesses have gradually shifted the financial responsibility to their employees and analysts say those employee costs will only continue to increase over the next ten years.

The increased prevalence of life-style related problems such as obesity and smoking have produced studies showing that almost 75 percent of the nation's health care costs are due to preventable behaviors. This being said, one concept that has been increasingly popular years are in-house wellness programs. Employers are not shying away from the upfront costs anymore when they know that every $1 spent to help employees can gain them $3 in return with healthier, more stable and more mentally alert employees. One report shows that 93% of all businesses in the United States now have some form of wellness program in place.

Employers can help themselves and their employees with some simple steps to improve the overall health and well being of their office staff.

• Walking just one mile a day may reduce your heart disease risk by more than 80%.


• The best protection against influenza each year is a flu shot, now recommended for everyone, starting at age 6 months. Best time for vaccination is October or November, but December is not too late.


• Losing just 10 pounds can significantly lower your blood pressure.


• Drinking water can help prevent kidney stones. The National Kidney Foundation suggests drinking three to four quarts of fluid per day. If kidney stones have previously occurred, these steps may help prevent them from returning: don't eat excessive amounts of animal protein; reduce salt in the diet; don't take extra vitamin C, vitamin D, or calcium supplements; and follow your health care provider's advice.


• Exercise is one of the best things you can do for yourself since it can increase strength and flexibility, boost energy, trigger the release of endorphins (the body's natural painkillers), improve sleep, reduce weight, and enhance mood.


• There may be relief for chronic pain through simple physical manipulation. For instance, progressive muscle relaxation can reduce arthritis pain

It's hard to find time to exercise, especially for those of us who work in an office. Exercising at work may seem impossible, but it's one option for staying fit and keeping your energy up. It takes some creativity, but there are opportunities to exercise at work if you pay.

• Sit on an exercise ball instead of your chair for a while. This strengthens abs and back muscles and helps your posture.


• Set an alarm to go off once an hour to remind you to stand up and stretch breath and move around. You'll feel more alert and be able to focus better.


• Use restrooms on another floor and take the stairs


• Park further from the door so you have to walk farther to get to your building


• Use a pedometer to track your daily steps. Aim for 6,000-10,000 steps per day.


• Leave your lunch or other important things in your car so you have to take a break during the day and walk outside to get it.


• Deliver documents and messages to your co-workers in person.