2. Wellness Saves
Wellness saves is a voluntary incentive program that helps you become educated
about your basic health numbers.
Overall goal to help you maintain or improve numbers over the next few years
Available to all WSU PEHP policy holders
Once requirements are met you will be eligible for a $30 monthly bonus
Qualified spouses can earn $20 monthly
3. Requirements
Complete online wellness questionnaire
Complete a wellness assessment that includes the following measurements
Fasting Total Cholesterol
HDL Cholesterol
Fasting Glucose
Blood Pressure
BMI or Body Fat Percentage
Tobacco/Nicotine Questionnaire.
4. Six Criteria to shoot for
1. Total Cholesterol Below 200
2. HDL- High Density Lipoprotein
1. Men: 40-50 mg/dL
2. Women: 50-60 mg/dL
3. Fasting Glucose Between 70-99 mg/dL
4. BMI and Body Fat
1. Men: BMI below 25, less than 22% body fat
2. Women: BMI below 25, less than 32% body fat
5. Blood Pressure: systolic under 120, diastolic under 80 (120/80)
6. No Tobacco/Nicotine use (this includes e-cig & vaporizers)
5. What is Blood Pressure?
Systolic
The pressure when blood is being
pumped/pushed into your arteries
Diastolic
The pressure inside your arteries when
your heart is at rest (in between beats)
❖ Pressure in your arteries depends on how much blood is pumped by your heart and the
resistance of your blood vessels to blood flow.
❖ If pressure is high, your heart much work much harder to maintain adequate blood flow to
your body
6. What are the symptoms of high blood
pressure?
There are no overt symptoms!
There are no overt symptoms therefore
you should have your blood pressure
checked regularly.
There are many places that you can
accomplish this…
Grocery Stores
Doctors office
Wellness Office
Units to be used at home
7. How does High
Blood Pressure
affect me?
IF THE PRESSURE STAYS HIGH IT
DAMAGES THE LINING OF WALLS OF
YOUR ARTERIES, ONCE DAMAGED
CHOLESTEROL CAN CLING TO THE
WALLS. THIS CAUSES THE HEART TO
WORK MUCH HARDER AND CREATE
SIGNIFICANT HEALTH RISKS.
8. What can I do to improve my blood
pressure?
Get enough sleep, aim for 7-8 hours
nightly
Don’t smoke and if you do start a smoking
cessation program
Choose a moderate or no consumption of
alcohol
Weight control
Healthy eating
9. Weight Control
Maintaining the correct amount of Body fat
can lower your blood pressure
Engage in a minimum of 3 days per week
of moderate to vigorous physical activity
for 30 minutes each day
Try the workouts on our site!
If you are overweight: Start moving and
working towards a healthier weight
10. Healthy Eating
Eat a healthy breakfast daily
Eat at regular intervals
Eat low fat, nutritious foods
Avoid junk food snacking
If trying to lose weight eat 250-500
calories less daily
If you slip up just keep at it!
11. Healthy Eating
Eat Less sugar
Consume less caffeine
Drink enough water! 6-8 glasses minimum
daily
Minimize your salt intake
Try using other seasonings without salt to
flavor your meals
Pick potassium rich vegetables and fruits
such as potatoes
12. Use the DASH Diet
The DASH diet is a meal plan that if followed can reduce
your blood pressure a few points after only 2 weeks!
Lower sodium intake to less than 2300 mg daily
6-8 Servings of WHOLE grains daily
4-5 Servings of Vegetables daily
4-5 Servings of Fruit daily
2-3 Servings of Dairy daily
<6 Servings of LEAN protein daily
skinless poultry
Fish
Eggs
Trim away excess fat and skin
4-5 Servings of Nuts,Seeds or legumes weekly
2-3 Servings of fat or oils daily (this includes what
you cook with)
5> sweets weekly
Limit alcohol content (male <2, female <1 Daily)
Steps to make it easier…
1. Change gradually
2. Forgive slip-ups
3. Add physical activity (just 30 minutes of moderate
activity can reduce your blood pressure for up to 9
hours!)
4. If you are struggling talk to your physician or dietician
about other options
13. Tips to get an accurate blood pressure
Be well rested.
Be relaxed, if you have had to climb up campus take a seat and rest a few
minutes before being tested
Do not smoke 30 minutes prior
Do not drink caffeine 30 minutes prior
Make sure the cuff fits your arm properly, not too loose or tight when its put up
14. Questions?
If you have any questions please contact us!
wellness@weber.edu
Stop into our office in the Wildcat Center 210
Give us a call 801-626-6480
Mail Code: 2801
