The Worksite Wellness toolkit was designed to serve as a resource guide for community-based organizations in order to implement worksite wellness activities and programs at little to no cost. Worksite wellness is the promotion of employee health at the worksite.

1.
WORKSITE WELLNESS TOOLKIT
A Resource Guide for Community‐Based Organizations
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2.
Table of Contents
Introduction to Toolkit ……………………………………………………………………………………………3
Steps to Worksite Wellness ...............................…………………………………………………....5
Section I: Getting Started with Worksite Wellness ………………………………………………...6
Starting a Worksite Wellness Program ………………………………………………………............6
Step One: Gaining Administrative Support ……………………………………………………………6
Step Two: Creating a Cohesive Wellness Team …………………………………………………….7
Step Three: Collecting Data ………………………………………………………………………………....8
Step Four: Carefully Crafting an Operating Plan ……………………………………………………14
Now What? Next Steps for Worksite Wellness……………………………………………………..16
Section II: Resources and Recommendations.................……………………………………......17
Health Screenings & Walking Programs ……………………………………………………............17
Fitness & Community Centers, Lunch & Learns, Newsletters, & Stair Use ………..…18
National Health Observances …………………………...................................................….19
Ten‐Minute Challenge, Stress Management, Stress‐Less Challenge,
Employee Assistance Programs, Massages...............................................................20
Intramural League, Hulu Exercise, Windowsill Gardens, & Five a Day Challenge.....21
Team Challenges ......................................................................................................22
Appendices Table of Contents………………………………………………………………………………...II
Appendix A: Sample Invitation for Employee Participation ......................................III
Appendix B: Local Fitness and Community Centers...................................................IV
Appendix C: Healthier Food Options..........................................................................VI
Appendix D: Encouraging Stair Use............................................................................VIII
Appendix E: Five a Day Challenge ..............................................................................X
This toolkit can be found on the Community of Wellness website: www.ghpcommunityofwellness.org
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3. Introduction to the Toolkit
The Worksite Wellness Toolkit for CBOs is a resource designed to help your workplace
promote wellness and improve employee health. Inside, you will find:
Program ideas to use at your workplace
Tips to make your work environment healthier
Resources to guide your worksite wellness activities to success
What is Worksite Wellness?
Worksite wellness is a broad term that refers to health promotion related initiatives in the workplace.
These initiatives may include employer programs, policies, and activities that are aimed to improve
health and overall wellbeing of employees.
Examples of worksite wellness programs include changing policies such that healthy snacks are available
in vending machines, promoting healthy eating by providing healthy foods at meetings, promoting
physical activity by making stairwells more accessible and attractive, and providing smoking cessation
programs or resources.
Worksite wellness initiatives vary by organization depending on size, infrastructure, and resources. Not
all worksite wellness programs will be the same. The resources provided in this toolkit are for worksite
wellness committees to use as they see fit, and can be adapted to fit the specific needs of the
organization.
Why Worksite Wellness?
Health promotion is a vital component of ensuring physical and mental wellbeing. Health promotion
includes providing resources, education, and services to maintain or improve one’s current health status
and prevent future disease, illness, and disability.
More than 75% of health care costs in the United States is spent on patients with chronic conditions,
which are also the nation’s leading causes of death and disability. Chronic conditions result in
preventable deaths, lifelong disability, and enormous health care costs1. These conditions include heart
disease and stroke, obesity, diabetes, arthritis, cancer, and respiratory diseases. The CDC has identified
1
The Power of Prevention. (2009). National Center for Chronic Disease Prevention and Health Promotion,
Department of Health and Human Services. http://www.cdc.gov/chronicdisease/pdf/2009‐Power‐of‐
Prevention.pdf.
3

4. four modifiable health risk behaviors as significant causes for chronic disease, including lack of physical
activity, poor nutrition, tobacco use, and alcohol consumption.
Fortunately, the power of disease prevention and health promotion can yield significantly positive
results both in regards to patient health and financial costs. Worksite wellness programs serve as
community‐based disease prevention and health promotion practices.
Working actively to ensure the decline of such conditions can not only decrease the financial burden
that individuals and society pay of unnecessary health costs but also improve workplace productivity
due to fewer absences and create an environment that promotes active and healthy lifestyles.
Individuals with full‐time positions spend an average of forty hours of the week at the workplace. Often,
employees are faced with the challenge of finding time to take care of their health on a day‐to‐day basis.
However, there are numerous ways that one can improve current health without sacrificing time,
energy, or expenses. Worksite wellness programs can improve employee health, reduce costs, increase
workplace productivity, and create an environment that encourages active and healthy lifestyles.
What are the benefits of having worksite wellness?
Financial: Worksite wellness programs help employers and organizations save money because it is a
good return on investment. Wellness programs are designed to act as preventative health measures by
providing resources to address health issues early on before they become costly diseases. By reducing
behavioral risk factors, wellness programs aim to not only reduce disease and improve worker quality of
life, but also to control health care spending2.
Healthy workers: Healthy workers have been found to be happier, more productive, and have fewer
absences from work than less‐healthy workers. Stress, unhealthy lifestyles, poor
health, and job dissatisfaction affect one’s life professionally and personally.
Employees with multiple risk factors such as these can experience a productivity
loss of as much as 6‐12% on the job3. Furthermore, effective wellness programs
have been found to decrease sick days and disability by as much as 25%.
Worksite wellness programs work to improve employee health, and
subsequently improve organizational capacity.
2
Building a Healthier Workplace, Workplace Wellness Guide. Building a Healthier Chicago.
www.healthierchicago.org.
3
Burton, W., Chen, C., Conti, D., Shultz, A., Pransky, G., Edington, D. The association of health risks with on‐the‐job
productivity. Journal of Occupational Environmental Medicine, 47, 769‐777.
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5. Steps to Worksite Wellness
Step One: CEO/Administration Support
Gaining the support from the CEO and/or administration of your organization is a key component to the
success of wellness initiatives. Support from the CEO/administration can facilitate programs and
activities by enabling wellness activities to occur at the worksite, implementing policy changes at the
workplace, and by providing overall support and encouragement for the health promotion efforts of
employees.
Step Two: Creating a Cohesive Wellness Team
A wellness team or wellness committee is an integral part of facilitating worksite wellness programs and
activities. The committee may lead organizational aspects of the initiatives such as assessing employee
interests, inviting health professionals to provide services at the workplace, implementing policy
changes, and advertising different activities to the rest of employees.
Step Three: Collecting Data to Drive Health Efforts
Before starting projects and activities, it is important to assess the workplace. One method is to conduct
an environmental scan, during which the physical attributes of the workplace are assessed. For example,
one may take note of whether the workplace is located next to a park, or if the stairs are clearly visible
from the elevator, or what kinds of foods are offered in the vending machines. Another important part
of data collection is to assess the interests of employees.
Step Four: Creating an Operating Plan
After assessing the workplace and the interests of employees, the next step is to
create an operating plan in order to specify what resources are available, create a
timeframe, and allow others to gain a sense of the direction of the worksite wellness
projects.
Next Steps:
Choosing Appropriate Interventions
Based on the employee interest survey data, the next step is to select the most appropriate wellness
programs and activities to offer.
Creating a Supportive Environment
Once activities and programs have begun, encourage employees to participate or continue to encourage
employees who have already started participating in order to maintain interest and enthusiasm.
Carefully Evaluate Outcomes
Evaluation of outcomes is important in order to determine whether certain programs or activities were
effective in meeting preset goals. Evaluation can happen in a few different ways, depending on the
operating plan.
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6. Section I: Getting Started with Worksite Wellness
This section includes:
Recommended steps for beginning and maintaining worksite wellness programs
Resources for conducting an environmental scan and assessing employee interests
Starting a Worksite Wellness Program
Worksite wellness programs can be extremely effective and beneficial, but they require planning and
careful implementation in order to maximize the potential to promote and improve employee health.
The steps in this guide will assist by identifying best practices and identifying resources for your
organization.
The Wellness Council of America4 has identified seven specific components of worksites that help
ensure worksite wellness programs that yield positive results. These components include:
1. CEO/Administration Support
2. Creating cohesive wellness teams
3. Collecting data to drive health efforts
4. Carefully crafting an operating plan
5. Choosing appropriate interventions
6. Creating a supportive environment
7. Carefully evaluating outcomes
Step One: Gaining Administrative/Managerial Support
In 2007, Americans spent $2.2 trillion on healthcare, and employees paid nearly one‐third of this total
cost. Currently, the bulk of much health care spending goes to treatment for preventable conditions
such as obesity, heart disease, type II diabetes, and stroke. In particular, obesity, which has associated
medical conditions, is on the rise. Obesity‐related conditions alone are estimated to account for nearly
30% of the increase in health care spending since 19875.
If employers or administration staff understand the financial benefits of worksite wellness, they may be
more likely to support the efforts of the group in the workplace, which is a critical component of
worksite wellness committees, and the success of the wellness programs or activities. If there is more
than one administrative leader or manager at your worksite, aim to present the worksite wellness
initiative to as many as possible.
4
Big steps for small businesses. (2008). The Workplace Wellness Magazine, volume 7. The Wellness Council of
America.
5
Building a Healthier Workplace, Workplace Wellness Guide. Building a Healthier Chicago.
www.healthierchicago.org.
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7. Calculate and provide a cost‐analysis of the benefits of support a health promotion effort in the
workplace. For specific cost calculations to estimate the costs of lifestyle factors and preventable
disease, visit http://www.cdc.gov/nccdphp/dnpao/hwi/programdesign/costcalculators.htm. This tool
includes calculations for chronic conditions, lifestyle factors, and the impacts of workforce productivity
in addition to avoidable health care costs.
Next, clarify the mission of the worksite wellness program by describing visualized successful outcomes
and benefits and how they can influence the organization. Be prepared to clarify request and or
resources that may be needed to start the program.
Step Two: Creating a Cohesive Wellness Team/Committee
What is a Wellness Committee?
A wellness team or committee is a group of employees who share a common goal of improving the
health and well‐being of the workplace. Membership is typically diverse, including employees from a
variety of departments or positions of the organization.
What does a Wellness Committee do?
The purpose of the wellness committee is to organize and initiate changes to the environment, policy,
and practices regarding employee health in the workplace. These can include organizing activities or
events geared toward health promotion and raising awareness about specific health issues.
How Much Time Will it Take?
Wellness committee members can expect to give about one to two hours per month to the efforts of
the wellness committee at a minimum. This time is spent attending meetings, organizing events, and
participating in new initiatives. However, the amount of time one can expect to devote to a wellness
committee depends heavily on the level of commitment and extent of activities and programs desired to
be implemented at the workplace and as such will vary by organization.
Wellness Advocate
Identify one person to serve as the advocate or coordinator for wellness by coordinating efforts within
the workplaces to establish a wellness committee. These efforts can include promoting the wellness
committee and gauging interest. This role may be extended once a Wellness Committee has been
created to include coordinating responsibilities for activities and projects.
Consider posting fliers, postcards, or invitations to generate interest among employees.
See Appendix A for a sample.
Structuring the Wellness Team
1. Determine the number of members that is most appropriate for you committee based on the size of
your organization. It is best to have at least four people if you have a small organization. It is also ideal to
recruit a variety of people from different positions and sections of the workplace in order to maintain an
inclusive diversity of interests and ideas.
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8. 2. Create a mission statement. A mission statement should be clearly written and is essential to ensure
that everyone is on the same page as far as the purpose of the Wellness Committee.
Example Mission Statement:
The mission of our wellness committee is to establish and maintain a workplace that encourages
environmental and social support for a healthy lifestyle.
To encourage employees' personal and professional productivity, and physical and mental well‐ being, the
mission of the Wellness Committee shall be to foster a worksite culture that supports anyone's desire to make
healthy lifestyle choices5.
3. Determine the logistics of meetings. Create a meeting schedule or timeline for the committee that
best suits the organization.
Step Three: Collecting Data to Drive Health Efforts
The environmental scan, identification of readiness indicators and employee interest survey are
important assessments to conduct at the workplace.
Environmental Scan
An environmental scan can include identifying specific environmental resources within the workplace.
For example, are the stairs readily visible in the building? Are there bike racks outside of the workplace?
This will require physically walking through the workplace to identify environmental factors related to
health promotion.
An example of an environmental scan from the New York Department of Health is provided on
page 9.
Employee Interests & Readiness Indicators
Assess employee interest and readiness indicators within your organization by administering a survey
that can identify the current needs and interests of the group.
This survey should ask employees about specific programs or health related issues that they would be
interested in participating in or addressing at the workplace. Surveys can be filled out anonymously on
paper or electronically using a web‐based survey engine.
The survey engine Pollograph (www.pollograph.com) is recommended to use. This survey engine is free,
easy to access and to create surveys and the surveys can be longer than ten questions (Survey Monkey’s
free account use limits surveys to ten questions). It should be noted, however, that the free account use
with Pollograph limits survey responses to 200 responders, so if your organization is larger or you plan
on assessing more than 200 people, a different mode of surveying individuals is recommended.
An example of a readiness indicators and employee interest questionnaire can be found on page
11. The web‐based version of this questionnaire can be found at:
http://www.pollograph.com/ask/2197/WorksiteWellness/
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9. Example of Environmental Scan
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10.
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11. Employee Interest & Readiness Indicators
Worksite Wellness: Employee Interest Form
This information is completely anonymous and reviewed by the Wellness Committee to measure needs and
interests to create an effective worksite wellness program. Thank you for your participation!
Please indicate how likely you would be to participate in each of the following programs if they were offered at
your worksite during the next year.
Very Unlikely Unlikely Likely Very Likely
Educational Programs
Back safety
Heart Disease prevention
Cancer prevention
Cold/Flu prevention and treatment
Headache prevention and treatment
Stroke prevention
Cholesterol reduction
Substance use
Home safety
Depression management
Financial management
Job stress management
Parenting
Managing chronic health conditions
Managing chronic pain
Controlling anger/emotions
Smoking cessation
Fitness Programs
Discounted fitness club or
gym membership rates
On‐site exercise equipment
Stretching programs
Walking programs
Dance lessons
Nutrition Education Programs
Healthy cooking
Healthy eating choices
Healthy snacks and menu’s
Vending machine healthy choices
Weight management programs
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12.
Screening Programs
Blood pressure checks
Blood sugar checks
Would you consider participating in a program…
Before work (early morning)
During lunch
After work (evening)
Would you buy healthy snacks at the worksite if they were available (for example, low fat yogurt, milk, dried
fruit and nut mix, fresh fruit, pretzels, instead of candy, chips, cookies, cupcakes, etc.)?
Not at all Not too often Some of the time Definitely
If there was a wellness resource center at work (an area with books, recipes, videos, and other items for use by
employees who want to learn more about health and wellness issues and choices), would you use this kind of
resource center?
Not at all Not too often Some of the time Definitely
If the Wellness Committee wanted to get out information about their activities, news, or tips about healthy
lifestyle choices, what would be your preferred way to get that information (choose one)?
A dedicated bulletin board
Weekly emails
A flyer/newsletter
On the internet
Discussion at staff meetings
Other: ________________
What other activities or programs do you think should be offered at your worksite to create a healthier work
environment?
Does your worksite have staff meetings with food provided? Please describe the food that is typically offered at
meetings (i.e., pizza, sandwiches, potluck‐style).
Would you be willing to have healthier food options available at staff meetings?
Does your worksite hold celebrations with staff members? Please describe the food that is typically offered at
celebratory events.
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13.
Would you be willing to have healthier food options available at staff celebrations?
How many days a week do you bring your own lunch or snacks to work?
How many days a week do you buy a lunch at your worksite?
How many days a week do you eat food for lunch from a restaurant?
Survey questions adapted from Wellness Councils of America 2005 and Worksite Wellness for Tompkins County
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14. Step Four: Crafting an Operating Plan
Goals
Employees may set specific objectives for the wellness program that include activities, programs, and
evaluation measures. By using the data from the environmental scan and employee interest and
readiness indicator survey, the committee may decide upon which health initiatives they can pursue
based on the interest level and resources available at the workplace.
Detailing a plan for the wellness program that includes long‐term and short‐term goals,
perceived barriers, perceived methods of overcoming identified challenges, maintaining
interest and incentives, and needed resources (time, people, etc.) may be helpful in
tracking the progress of your initiatives. It is important to begin with short‐term,
achievable goals and build on these based on desired long‐term outcomes.
Goals may be specific in order to successfully evaluate the workplace activities and programs.
Examples of goals include:
• Have healthy food options available at monthly meetings
• Engage at least half of all employees in at least one worksite wellness activity or program
• Create water‐stations on all floors
• Improve blood pressure for employees by the end of 12 months
Categorize all current and future goals and activities as either6 :
• Education/Awareness: providing knowledge
• Skill building: get employees to be actively involved in changing their behavior
• Work environment: changes in the workplace that support the initiative
Timeframe
Map out initiatives by creating a timeline that will present a realistic view of how to implement and
evaluate a program. Timelines enable employees to see what and how initiatives will be accomplished,
and who will be leading them.
Budget
Estimate a budget for your worksite wellness activities. Many activities and programs can be done at no
cost, but your organization may choose to implement activities that come at a small cost.
Evaluation
Evaluation Measures will be based on pre‐determined goals specified earlier. Evaluation will be
discussed further in this guide, but employees should plan on setting aside time and methods for
evaluation from the beginning of the process.
6
Building a Healthier Workplace, Workplace Wellness Guide. Building a Healthier Chicago.
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15. Sample Template of Operating Plan
Goal 1: Encourage employees to increase their physical activity
Goal 2: Encourage healthier eating habits of employees
Goal 3:
Goal 4:
Operating Plan
Goal 1. Encourage employees to increase their physical activity
Objectives Programs Timeline Roles/Responsibilities Communication Evaluation
Strategies
A. Engage 5 A Day May‐June LK: Communicate with Dept mtgs. Use 5 A Day
___(number) Challenge employees; AG: Program
of employees Circulate newsletter & Bulletin board Evaluation
to participate logs
in physical HULU Ongoing JB: Find programs Email Ongoing;
activity Group online; HG: Reserve Participant
programs at Exercise space; LK: Newsletter feedback
the workplace Communication
Intramural June‐August LK: Contact other Flyers Employee
B. Increase the Sports organizations; HG: participation
amount of reserve park space;
physical BP: Equipment &
activity for scheduling
each employee
Goal 2. Encourage healthier eating habits of employees
Objectives Programs Timeline Roles/Responsibilities Communication Evaluation
Strategies
A. Increase Offer Ongoing LK: Contact Admin to Dept mtgs.
the average healthier discuss ordering
number of food options operations; LP: Bulletin board
fruits or at meetings Estimate price
vegetables comparisons Email
eaten by Offer Ongoing
employees healthier Newsletter
snacks in
B. Decrease vending Flyers
the number machines
of employees Lunch & April‐June
who report Learn:
rarely eating Cooking
a healthy diet Class
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16. Now What? Next Steps for Worksite Wellness
Choosing Appropriate Interventions
As defined in the operating plan, activities and programs that have been selected should be put into
action. Not all activities may be identified in the early planning stages; new ideas for the worksite can
always be added based on the needs and interests of employees.
Creating a Supportive Environment
Employees can create a supportive environment for healthy choices. Participation in activities, praise,
recognition, and encouragement are a few ways that the workplace can become a health‐friendly
environment.
Carefully Evaluating Outcomes
Evaluation is a key component for worksite wellness in order to determine the effectiveness of the
workplace initiatives. The process may be integrated in the operating plan, but it is important to
remember to look back at the data and evaluate the worksite wellness programs and activities.
Sustainability
Maintaining the Efforts of Worksite Wellness
Communicate the wellness programs and activities to employees by posting flyers, posters, or
distributing postcards
Create a Wellness Bulletin Board that posts information and photos about current and future
programs in addition to past activities
Provide positive reinforcement for employees who participate in the activities
Keep administration/management updated and informed about all wellness initiative activities,
plans, and successes!
Ways to Promote Healthy Behavior7
Incentives can be a great way to engage employees and increase participation. Examples include:
Offering flexible work hours to allow for physical activities during the day
Achievement awards: verbal praise and tokens of achievement for those who have reached
personal goals (try not to focus on those who attain the “most” but on those who have been
making the most significant behavior changes)
Participation in workshops or exercises can be seen as paid breaks
Gift cards that have been donated from local businesses
Reduced premiums
Well days/time off
7
Building a Healthier Workplace, Workplace Wellness Guide. Building a Healthier Chicago.
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17. Section II: Resources & Recommendations
This section includes:
Suggestions for worksite wellness programs, activities, and ideas
Examples of activities and programs
Resources for getting started
There are many ways worksite wellness programs can engage employees and promote health. The
following section provides suggested ideas for activities and programs that are of little
to no cost to organizations. Further resources for the following wellness program ideas
are included in the appendices of the toolkit.
Health Screening Opportunities
The Wellness Committee may agree to provide health‐screening opportunities for employees.
Screenings may include blood pressure, cholesterol, and body mass indexes (BMIs) that can be done in
the workplace. When offering this program, it will be important to provide information for employees to
learn what these numbers or results mean for their health.
One way to have health screenings at the workplace at no cost is to invite local nursing students to
conduct the screenings. Students typically have to fulfill a particular project or service. Contact your
local schools of nursing, community hospital, or community health center for health screenings.
Walking Programs
Walking can be a great way to improve health. A regular routine of brisk‐paced
walking daily can help employees lose weight, lower cholesterol, strengthen their
hearts, and reduce the likelihood of serious health problems later on.
The President’s Council on Physical Fitness and Sports recommends 30 minutes each
day on at least five days per week. However, any increase in walking can promote
good health!
• A Buddy System can be a great way for employees to work together by encouraging each
other and providing accountability for any walking program.
• Competitions can serve as team‐building efforts as well as challenge employees to improve
their health.
• Walk Across Illinois is a free program that encourages Illinois residents to incorporate
walking into their daily activities. Challenge employees to develop healthy lifestyles through
physical activity, while also learning about the environment and Illinois history!
• Map out on‐site or nearby neighborhood trails or walking routes and host daily or weekly
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18. lunch walks. Group walks can be informal during breaks, or employees can have Walk‐and‐
Talk Meetings as an alternative to office meetings. The American Heart organization
provides great resources for such programming.
Resources:
http://www.walkacrossillinois.org/
https://www.americanheart.org
http://www.americanheart.org/presenter.jhtml?identifier=3053115
Local Fitness & Community Centers
Many fitness centers and community organizations offer discounted rates to the
public, and many times are free! Fitness classes are a great way to get employees
together and participate in physical activity.
See Appendix B for local fitness center and community resources.
Lunch and Learns
Lunch and Learns can take on a few different forms, including:
• Informal lunch meetings that provide a healthy lunch for employees (or have employees bring
their own meal), while also offering educational information during the meal (breast cancer
awareness, nutrition, etc.)
• Cooking lessons during the lunch hour can be demonstrated by a guest or an employee who has
their own favorite healthy meal
• Host potluck lunches during which employees bring their own healthy dish to share and consider
compiling recipes to create an office cookbook to sell! Profits can be directed towards future
health promotion efforts.
See Appendix C for alternative food options for meetings and local healthier food options for meetings.
Newsletter
Circulating a newsletter can be a good way to communicate with employees. This can be a quarterly or
monthly newsletter depending on resources and can be used to provide employees with current health
studies or findings and tips or recommendations for healthier lifestyles. The newsletter may cover topics
in physical activity, nutrition, stress reduction, and other topics such as tobacco cessation, medical self‐
care, and weight management.
Encourage Stair Use
Encourage the use of stairs instead of elevators by creating motivational signs and
strategically placing them in hallways and inside elevators.
Sample motivational signs and links to resources are included in this guide in Appendix E.
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19. National Health Observances
One way to frame activities, programs, and projects is to use national health observances as a guide.
Each month has specific health themes (e.g., October is National Breast Cancer Awareness Month). Each
month also has several days or a week that have individual health themes. Use the national health
observances to create awareness about certain health topics. The following table lists a few of the
health themes from the National Wellness Institute’s calendar.
2011 National Wellness Institute’s Health & Wellness Observances
Month Theme
January Cervical Health Awareness Month, National Blood Donor Month
February Heart Month, National Cancer Prevention Month, Wise Health Consumer Month
March American Red Cross Month, National Colorectal Awareness Month, National Nutrition
Month
April National Alcohol Awareness Month, Stress Awareness Month, National Minority Health
& Health Disparities Month, National Occupational Therapy Month
May Asthma & Allergy Awareness Month, Better Sleep Month, Clean Air Month, National
High Blood Pressure Education Month, National Mental Health Month, National
Physical Fitness & Sports Month
June Professional Wellness Month
July UV Safety Month
August National Immunization Awareness Month
September America on the Move‐ Month of Action, Fruit & Veggie Month, National Cholesterol
Education Awareness Month, National Food Safety Month, Whole Grains Month
October Eat Better, Eat Together Month, American Heart Walk, Health Literacy Month
November American Diabetes Month, Great American Smoke Out
December International AIDS Awareness Month
Resources:
http://www.nationalwellness.org/pdf/2011HOC.pdf
http://www.nationalwellness.org/
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20. Ten‐Minute Challenge
The Ten‐Minute Challenge is an activity developed by Eat Smart Move More North Carolina and
encourages employees to practice health‐enhancing behaviors such as eating smart, moving more,
quitting now, and managing stress. Each week, the challenge focuses on one specific health behavior.
Background information and tips are provided to employees on how to fit these behaviors into their
busy schedules. Participants earn points each time they practice a Ten‐Minute Tip.
The website includes links to read‐to‐use resources including a challenge overview, poster, sign‐up
sheet, log, four newsletters, evaluation, and certificates.
Resources:
http://www.eatsmartmovemorenc.com/TenMinuteChallenge/TenMinuteChallenge.html
Stress Reduction and Management
Stress can have a large influence on health. Stress affects one’s mental and physical well‐being. Stress
has been connected to hypertension, heart disease, high blood pressure, muscular‐skeletal
problems, and a variety of other health concerns. Introduce simple techniques to manage
stress at work, such as desktop yoga, breathing exercises, stretching exercises, and other
coping mechanisms.
Resources:
http://www.mindtools.com/pages/main/newMN_TCS.htm
http://www.bcbsil.com/employer/blueresource/tipofweek.htm
http://www.bcbsil.com/employer/blueresource/stressmanagement.htm
Stress‐Less Challenge
The Stress‐Less Challenge is an activity that is part of Eat Smart Move More North Carolina. The
challenge provides employees with the opportunities to practice stress‐reduction.
The website includes links to read‐to‐use challenge overview, poster, sign‐up sheet, participant
instructions, stress‐less log, four newsletters, stress less certificate, and evaluation.
Resources:
http://www.eatsmartmovemorenc.com/StressLess/StressLess.html
Massages at the Workplace
Many massage schools offer free massages at the workplace as a way to give students hands‐on
experience. Invite massage therapists to set up a station at your worksite and offer employees free
massages to reduce stress and promote mental and physical wellness. Contact one of the many massage
schools in the Chicago area.
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21. H.R. (Employee Assistance Program)
Contact your Human Resources department to learn about your Employee Assistance Program (EAP)
that may provide employees with support to maintain a healthy, balanced work and personal life. EAP is
an employee benefit that provides consultation and counseling.
Intramural League
Start an intramural sports league among local organizations. Each organization could create their own
team (or pair‐up with another local organization) and compete against other organizations in any sport.
The Chicago Park District (contact resources in Appendix B) can provide access to
appropriate facilities (i.e., field house during cold weather, park space during warmer
months).
HULU Exercise
Access exercise videos and programs for free online using HULU! Get a group together and start an
informal and fun work‐out in the workplace. Yoga or tai chi are also available. On the Hulu website, go to
“Browse TV – By Genre – Health & Fitness” to see a complete list of programs.
Resources:
http://www.hulu.com/genres/Food‐and‐Leisure/Health‐and‐Fitness?type=tv
Windowsill Gardens
Employees can start their own garden at work by creating windowsill gardens.
These consist of growing and nurturing a variety of herbs that can grow in small
pots on a windowsill. These herbs or vegetables can be used when making healthy
food! To minimize costs, cups can be used for pots, and seeds can be purchased at
most hardware stores.
Five a Day Challenge
Adopted from the Texas Department of Health’s program, the Five a Day Challenge is a month‐long
activity that challenges employees to eat five fruits and vegetables a day, engage in a form of physical
activity five times a week, and do five activities a week to reduce stress level. Participants may keep a
weekly log of their success. Participants may also consider blogging each day about their successes or
challenges. It should be made clear, however, that this is an activity that will not be monitored by
employers and is not meant to be a means of tracking employee behaviors.
See Appendix E for a sample participant log, educational information, newsletter, and evaluation.
21

22. Team Challenges
Team or individual challenges are a great way to get employees involved in taking on health promotion
initiatives at the workplace. Friendly challenges can make activities fun and engage people who
otherwise might not be interested in participating.
Create teams of employees to compete in health‐related challenges. Teams should be made up of
employees from different departments or sections of the organization to make each team as diverse as
possible.
Adopted from the popular television show, a “biggest loser challenge” creates teams of
employees to compete in losing weight in a healthy and positive way. Teams can aim to
lose weight by taking on healthy‐eating challenges, exercise challenges, and more.
Resources:
http://www.wellnessproposals.com/free‐wellness‐programs‐3.html
www.thintopia.com
22

23. Appendices: Table of Contents
Appendix A: Sample Invitation for Employee Participation ………………….III
Appendix B: Local Fitness and Community Centers ………………………………IV
Appendix C: Healthier Food Options ……………………………………………………..VI
Appendix D: Encouraging Stair Use ……………………………………………………….VIII
Appendix E: Five a Day Challenge......…………………………………………………......X
II

24. Appendix A: Sample Invitation for Employee
Participation
Below is a sample template for marketing the wellness programs to employees. This template can be
modified to fit the organization’s needs.
You are invited…
Date:
To participate in [your
Time:
organization]’s worksite
Describe the activity/program:
wellness program! Questions:
[contact person]
Phone:
Email:
III

25. Appendix B: Local Fitness & Community Centers
Local Fitness and Community Center Directory & Program Information
Kelly Hall YMCA
824 N. Hamlin | http://www.ymcachgo.org/locations/KellyHallYMCA.php
Programs: Youth sports, day camp, youth development programs, FREE family nights, computer classes,
parenting and health workshops, senior activities, gymnasium, fitness center, technology center, food
pantry, youth/teen lounge, community room. Discounted membership rates available. Includes quality
fitness center and year‐round child‐care center.
McCormick Tribune YMCA
1834 N. Lawndale Ave | www.mccormicktribuneymca.org | (773) 235‐2525
Programs: FREE fitness classes with membership. FREE family nights.
Chicago Park District
Humboldt Park Field House
1440 N. Sacramento Ave | (312) 742‐7549
Programs: Low cost fitness center, seasonal sports and fitness programs
Smith Park Field House
2526 W. Grand Ave | (312) 742‐7534
Programs: Sports and fitness classes
Clemente High School Pool
2334 W. Division | (312) 742‐7538 | www.chicagoparkdistrict.com/resources/pool_schedules/
Programs: Free public access to indoor swimming pool
The Greater Humboldt Park Diabetes Empowerment Center
2753 W. Division | (773) 342‐0855 | M‐F 9:00‐5:00pm
Programs: Services and programs are free and open to the public
Dance‐ aerobics M‐W‐F 6:30‐7:30 | 1440 N. Sacramento
Yang Style Tai Chi M‐W 6:00‐7:00pm | 2753 W. Division
Yoga & Resistance Training T‐TH 1:00‐2:00pm, & T 6:00‐7:00pm | 2753 W. Division
IV

26. AfriCaribe Cultural Center
2547 W. Division | (773) 879‐2123 | www.africaribe.net
Programs: music and dance lessons are available for youth and adults.
Rumble Arts Center
3413 W. North Ave | (773) 278‐4441 | www.rumblearts.com
Programs: Rumble Arts offers donation based classes in art, music, dance, yoga, martial arts, writing,
and performance in addition to special workshops and cultural events. The organization has an open
door policy and sliding scale fees.
Carroll Care Center
3334 W. Carroll Ave| (773) 823‐1116 | https://www.carrollcarecenter.com
Programs: youth boxing program, ex‐offender program, open community lab, and a recreational
program which offers movie teen night, praise and hip hop dance classes, and entrepreneurial and non‐
violence workshops.
Community Health Clinic
2611 W. Chicago | (773) 395‐9900 ext 19 | www.communityhealth.org
Programs: Community Health is Illinois’ largest free health clinic for the uninsured and offers free classes
in smoking cessation, nutrition, exercise, and healthy mind and body.
Erie Family Health Center
2750 W. North Ave| (312) 432‐7446 | www.eriefamilyhealth.org
Programs: high quality, culturally sensitive, bilingual health care services regardless of ability to pay. Also
offers nutrition and exercise classes.
Union League Boys and Girls Club
Lafayette School
2714 W. Augusta Blvd| (773) 534‐9576 | www.ulbgc.org
Programs: open to youth ages 6‐18 years old at an annual membership fee of $5.00. Clubs offer classes
and programming in sports, health, and life skills.
Barreto Boys and Girls Club
1214 N. Washtenaw Ave| (773) 772‐2187 | www.ulbgc.org
Programs: open to youth ages 6‐18 years old at an annual membership fee of $5.00. Clubs offer classes
and programming in sports, health, and life skills.
V

27. Appendix C: Healthier Food Options
Food at meetings and staff lunches does not always have to be unhealthy. The table below lists
alternative food options that are not necessarily more expensive8.
Food and Beverage Options
Choose… Instead of…
For Beverages
water, coffee, tea, 100% fruit or vegetable
juices soda pop or fruit flavored drinks
low‐fat or skim milk whole or 2% milk
For Breakfasts
fresh fruits, dried fruits, unsweetened juices sweetened canned fruits and juices
low‐fat yogurt regular yogurt
small bagels (3 1/2'' or smaller) regular bagels
small or mini muffins regular or large muffins
low‐fat granola bars doughnuts, pastries, croissants
toppings of light margarine, low‐fat cream
cheese, jam, or jelly regular butter, cream cheese, peanut butter
unsweetened cereals sweetened cereals
whole grain waffles and French toast waffles or French toast made from white bread
lean ham or Canadian bacon, vegetarian
sausage or bacon substitutes bacon or sausage
For Lunches or Dinners
salads with dressings on the side salads with added dressing
low‐fat or fat‐free salad dressing regular salad dressing
soups made with vegetable puree or skim
milk soups made with cream or half and half
pasta salads made with mayonnaise or cream
pasta salads with low‐fat dressing
dressing
sandwiches on whole grain breads sandwiches on croissants or white bread
lean meats, poultry, fish, tofu high‐fat and fried meats
baked potatoes with butter, sour cream, and bacon
baked potatoes with vegetable toppings bits
steamed vegetables vegetables in cream or butter sauce
whole grain bread or rolls white bread or rolls
margarine butter
lower fat and calories desserts: fresh fruit,
higher fat and calories desserts: ice cream, cheese
low‐fat ice cream, low‐fat frozen yogurt,
cake, pies, cream puffs, large slices of cake
sorbet, angel food cake with fruit topping
8
Guidelines for Offering Healthy Foods at Meetings. (2004). University of Minnesota School of Public Health.
www.sph.umn.edu/news/
VI

28. Local Healthier Restaurants
Jimmy John’s Sandwiches Janik’s Café
2029 W. Division (773)‐489‐5646 2011 W. Division (773)‐276‐7930
Subway Sultan’s Market
2512 W. North Ave (773) 227—8276 2057 W. North Ave (773) 235—3072
Flying Saucer Café Central
1123 N. California Ave (773) 342‐9076 1437 W. Chicago (312) 243‐6776
*Organic with vegan options
Knock Box Café
Handlebar Bar & Grill 1001 N. California Ave (773) 360‐8325
2311 W. North Ave (773) 384‐9546
*Vegan, vegetarian, seafood The Bite
1300 N. Milwaukee (773) 772‐2483
*Vegan, vegetarian
VII

29. Appendix D: Encouraging Stair Use
There are a lot of great ways that an organization can promote stair well use over the elevator. The
resource link provides access to two PDF files that each contain sixteen different stair‐use promoting
signs as well as further ideas for encouraging employees to take the stairs. Each sign is colorful and
creative and can be printed and posted around the workplace!
Resources:
http://www.cdc.gov/nccdphp/dnpao/hwi/toolkits/stairwell/motivational_signs.htm
VIII

30. IX

31. Appendix E: Five a Day Challenge
Appendix includes: sample log for employees, educational information, newsletter for participants, &
program evaluation
Sample 5 A Day Log Sheet
Take the 5 A Day – 5 A Week Challenge!
Circle: Week 1 2 3 4 5
Mark down the 5 fruits and vegetables that you ate everyday for the week:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1. 1. 1. 1. 1. 1. 1.
2. 2. 2. 2. 2. 2. 2.
3. 3. 3. 3. 3. 3. 3.
4. 4. 4. 4. 4. 4. 4.
5. 5. 5. 5. 5. 5. 5.
Mark the physical activity you engaged in each day for 5 days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1. 2. 3. 4. 5. 6. 7.
Mark the stress relief activity you performed each day for 5 days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1. 2. 3. 4. 5. 6. 7.
X

32. The 5 A Day Challenge should also provide nutrition, physical activity, and stress relief education.
Provide information to participants at the beginning of the challenge.
Sample 5 A Day Information Sheet
What is a Serving of Fruits and Vegetables?
1. Medium fruit or ½ cup of small or cut‐up fruit
2. 3/4 cup of 100% fruit juice
3. 1/4 cup of dried fruit
4. ½ cup of raw or cooked vegetables
5. 1 cup of raw leafy vegetables (lettuce, spinach)
6. ½ cup of cooked beans or peas (lentils, pinto beans, black beans)
Physical Activity
The following chart is designed to give you an idea of the various forms of exercise that can be
performed. The duration listed is the amount of time recommended for the optimal beneficial effect on
the body. New recommendations suggest activities be done so that you accumulate 30 minutes of
physical activity each day to help reduce your risk of numerous chronic diseases.
Activity + Duration
Aerobics 45 min
Baseball/Softball 7 innings
Basketball ½ hour
Brisk Walking 1 hour
Canoeing/Kayaking 2 hours
Climbing Up Stairs 20 min
Cycling ½ hour
Cycling (Stationary Bike) ½ hour
Football 1 hour
Golf, (No Cart) 9 holes
Golf (With Cart) 18 holes
Jogging ½ hour
Running 15 min
Skating/Rollerblading 45 min
Soccer ½ hour
Swimming Laps ½ hour
Tennis 1 hour
XI

33. Do something relaxing five days this week
Suggestions: * Take a bubble bath
* Tell three jokes or share three cartoons * Work on a hobby
* Take a walk * Plan a vacation
* Give a sincere compliment * Plan a day at the park
* Listen to music or a relaxation tape * Watch the sunset or sunrise
* Take a drive in the country * Buy a tape or CD
* Go to a movie * Go window shopping
* Shop for and/or tend to your plants * Send a card
* Read a mystery or romantic book * Go out for Sunday brunch
* Buy a new magazine * Get a massage
* Write a letter * Take a parents night out
* Look at photo album * Watch the stars (star gazing)
* Play a board game * Go on a picnic
* Frame some pictures * Play with your pet
* Play music * Take part in faith activities / Meditate
* Visit a museum * Sing out loud
* Give someone a gift * Volunteer your time
* Paint a picture * Cook/ Try a healthy new recipe
* Visit a neighbor or shut‐in * Other ‐ your choice
Lighten Your Load
Studies show that 75% to 90 % of visits to primary care physicians are for stress‐related problems. Over
89% of adults describe experiencing high levels of stress, and most say they are under much more stress
now than they were five or 10 years ago!
Tips to Handle Stress and Relax
1. Talk to someone about what is bothering you
2. Do something to get your mind off the stressful situation: walk, read, watch a movie
3. Make a to do list: organize your activities
4. Accept and be ready for change
5. Start a hobby or join a community group
6. Take a long bath or get a massage
7. Take care of yourself (eat right & exercise)
XII

34. Sample 5 A Day ‐ 5 A Week
Newsletter
Why Emphasize Fruits and Vegetables?
Most experts suggest we increase the amount of vegetables and fruits we eat each day. They make this
recommendation because vegetables and fruits are:
‐ low in fat
‐ good sources of fiber
‐ rich in many of the vitamins and minerals we need for good health
‐ good sources of other compounds that may reduce the risks of some types of cancer
What is a serving?
Vegetables: 1 cup raw leafy greens; ½ cup other vegetables, cooked or chopped raw; 3/4 cup 100% juice
Fruits: 1 medium piece of fruit; ½ cup chopped, cooked, or canned fruit; 3/4 cup 100% juice
Getting the Most out of Vegetables
When vegetables are boiled in water, some of the nutrients are lost. Here are some ways to prevent
that from happening:
SERVE THEM RAW.
• Try a platter of cut‐up raw vegetables or a tossed salad with a low‐fat dip, such as plain low‐fat
yogurt mixed with curry powder or dill with dinner.
• Take along some snow peas, cherry tomatoes, or cut‐up zucchini to snack on at work or on the
road.
SERVE THEM MICROWAVED OR STEAMED.
• Nutrients aren’t lost as readily when vegetables are microwaved or steamed.
• Turn your saucepan into a steamer by inserting an inexpensive metal rack. Steam briefly so
vegetables stay crunchy.
SERVE THEM STIR‐FRIED.
• Vegetables will keep most of their nutrients if they are chopped into bite‐size pieces and
immediately stir‐fried in a non‐stick skillet with only a small amount of oil.
SAVE THE SKIN!
• You’ll get more fiber from vegetables (and fruits) if you can eat the skin.
• Liven up your lunch time vegetable salad with slices of colorful fruit.
• Try something new for a mid‐day snack; a crisp apple, tangy orange or sweet raisins.
• .Grill kabobs of sliced fruit (pineapple, pear, grapes), chicken chunks, onion, zucchini, and
peppers (green, red, or yellow) with a dash of soy sauce for a colorful dinner time treat.
Brave Beginnings to Get You Exercising
Getting Started
Don’t try to make up for the last five days of inactivity during your first day of exercise! Begin slowly,
gradually increase the time you exercise. Allow your body to adjust to the new active you! Get your
doctor’s OK before you begin, especially if you’re over 35.
XIII

35. Exercise Regularly
A warm‐up will help prevent muscle soreness and injury. It will also prepare your body’s most important
muscle, the heart, for exercise. Although a minimum of 30 minutes of continuous movement is
recommended for cardiovascular improvement, beginners may not be able to exercise that long. Your
cool‐down should gradually slow down your exercise pace, allowing your heart rate to return to normal.
Your cool‐down should also include some stretching to promote flexibility.
Be Careful
Injuries are avoidable! The majority of fitness injuries are caused by overuse and abuse. Remember, pain
is not the name of the game.
Avoid Shortcuts
Shortcuts simply do not work. There are no machines and exercise gadgets that exercise for you while
you relax! The efforts and energy for exercise must come from you.
Look for Results
Benefits of regular exercise, begin safely and continue regularly, can include: improved physical
condition and physical appearance, lower risk for high blood pressure and cardiovascular disease,
weight loss (when combined with wise eating habits), and a more positive mental outlook.
Action Steps
Use the guidelines above to answer the following questions:
1. What activities do you enjoy?
2. What new fitness activities would you be willing to try?
3. Have you asked your doctor if it is OK to begin an exercise program?
4. What’s the best time of day for you to exercise regularly?
Remember
Record your weekly exercise activities on your 5 A Day ‐ 5 A Week log sheet. After a few weeks you
should be able to identify the fitness activities you prefer and regular time that fits into your schedule.
XIV

36. Sample 5 A Day Program Evaluation
We want your opinion of the Five a Day ‐ Five a Week Program. Please answer the following questions to
let us know what we did well and what areas need attention. Please answer the following questions by
circling your response. Your feedback is important!
Program Content Agree Neutral Disagree
1. The materials were easy to read. 1 2 3 4 5
2. The materials were useful. 1 2 3 4 5
3. The materials were easy to understand. 1 2 3 4 5
4. The staff were helpful and friendly. 1 2 3 4 5
5. The staff were available to answer questions. 1 2 3 4 5
Program Action Agree Neutral Disagree
1. It was easy to eat five or more servings of fruits and 1 2 3 4 5
vegetables a day for one month.
2. It was easy to exercise five times a week for a month. 1 2 3 4 5
3. The prizes were an incentive for joining the program. 1 2 3 4 5
4. The prizes were an incentive to finish the program. 1 2 3 4 5
5. This program was fun. 1 2 3 4 5
6. This program was educational. 1 2 3 4 5
7. I purchased the following number of my fruits and vegetables most days of the week from the on‐site
cafeteria: (Circle one of each)
Daily: None 1‐2 servings 2‐3 servings 3‐4 servings 4‐5 servings
Weekly: None 1‐2 servings 2‐3 servings 3‐4 servings 4‐5 servings
Personal Action Agree Neutral Disagree
1. I noticed a change in my daily eating choices. 1 2 3 4 5
2. I noticed a physical change after the month long
program. 1 2 3 4 5
3. I feel better now after completing the program. 1 2 3 4 5
4. I will continue to exercise five times a week. 1 2 3 4 5
5. I will continue to eat five or more servings of fruits
And vegetables per day, every day. 1 2 3 4 5
**OVER**
XV

37. 6. I adopted the following physical activity routine:
_____________________________________________________________________________________
_____________________________________________________________________________________
7. I adopted eating the following fruits and vegetables regularly:
_____________________________________________________________________________________
_____________________________________________________________________________________
Program Follow Up
1. The program would be more effective if:
_____________________________________________________________________________________
_____________________________________________________________________________________
2. The materials would be more effective if:
_____________________________________________________________________________________
_____________________________________________________________________________________
3. I will be able to continue the program on my own if:
_____________________________________________________________________________________
_____________________________________________________________________________________
4. Please contact me in three months to see how I am doing. (Optional)
Name
Program
Email Phone
Thank you for your participation!
Adopted from the Texas Department of Health
XVI

38.
XVII