Contents:

Let's Exercise
At Home
At Work
Tips to Remember
Managing Stress
You Are What You Eat!
University News

  Welcome back to ASU and to a brand new school year!  The staff of the Employee Wellness Program hopes that each ASU employee had a safe and healthy summer.  However, now it is time to get back into the swing of the normal school routine.  In this issue, we decided to cover a variety of health topics associated with getting back on the job.  Remember, it is very important to keep up those healthy habits, even when life gets hectic.

Let’s Exercise
     Hopefully, everyone made time for a little exercise this summer.  For those employees who have, it is very important to keep it up!  Now is also a great time to start an exercise program if you do not already have one.  Exercise can provide many benefits which can improve your quality of life.  Exercise greatly reduces the risk of heart disease, improves blood circulation, prevents bone loss, increases energy levels, relieves tension, improves blood pressure and cholesterol levels, and can improve the ability to fall asleep quickly and sleep well.  Even moderate levels of exercise can provide many health benefits.  Moderate exercise can help reduce your risk for many health problems.  There are many simple ways to work physical activity into a normal daily routine.

- At Home -
     Exercising at home can provide a safe and healthy activity for the whole family.  Some simple ways to work exercise in your home life include:
 ** Do your own housework and take care of your yard.
 ** Sit up while watching television instead of lying down.
 ** Stand up while talking on the phone.
 ** Go for a short walk after dinner.  Start with 5-10 minutes, and work your way up to 30 minutes at a brisk pace.

- At Work -
 ** Brainstorm with colleagues while taking a walk down the hall or even across campus.
 ** Walk to a co-worker’s office instead of calling on the telephone.
 ** Take the stairs instead of the elevator.
 ** Walk around the building for a break during the work day.
 ** Participate in the noon exercise programs offered by ASU.
 ** Schedule your exercise time on your calendar just like any other important event.
 ** Take breaks and stretch when sitting at the computer long hours.

- Tips to Remember -
 ** Consult your doctor before beginning an exercise program.
 ** Wear appropriate clothing for the temperature, humidity, and activity.
 ** Only exercise in safe, well-lit areas.
 ** Start with a low intensity exercise program and gradually work your way up to harder workouts.
 ** Warm up before beginning exercise and cool down at the end of your exercise session.
 ** Drink plenty of water before, during, and after physical activity.
 ** It often helps to exercise with a buddy.  This can help keep you committed to a program.

Managing Stress
     As the school year starts, our routines must change rapidly from summer.  This can often cause quite a bit of unneeded stress.  Stress is simply the human body’s response to changes.  It is an individual thing.  Stressors can be completely different for each person.
     Stress can bring on many emotions such as anxiety, fear, excitement, or helplessness.  It can also lead to bad habits like smoking or  excessive drinking.  Stress can disrupt your sleeping patterns, and it can even cause headaches, jaw pain, and neck pain.
     Here are a few simple ways to reduce and manage stress effectively.
**  Take 15-20 minutes a day to relax, sit quietly, and breath deeply.
**  Exercise regularly.
**  Limit caffeine, alcohol, and do not smoke.
**  Think rationally about problems and try to come up with good solutions instead of blowing problems out of proportion.
**  Develop a more positive outlook as you respond to difficult situations.
**  Learn to say no and to delegate responsibility to others.
** If your stress level remains abnormally high, you may want to consult your doctor for treatment options.

You Are What You Eat!
     Summer often provides opportunities to enjoy many fresh fruits and vegetables as part of a daily diet.  Now that school has started again, many people will find it easier to snack on cokes and candy bars while in the office.  It is important to realize that a healthy diet can greatly increase your overall health and quality of life.  The American Heart Association recommends eating five servings of fruits and vegetables a day while limiting total daily fat intake to 30 % or less of total calories. Try to choose a diet low in fat, saturated fat, and cholesterol.   Most of the diet should come from fruits, vegetables, and complex carbohydrates such as whole-grain breads and cereals, pasta, or rice.
     Here are some tips on ways to eat healthy on the job.
** Eat a good breakfast.  People who eat a healthy breakfast feel less hungry during the day.
** Bring healthy snacks from home such as carrot sticks, fruit, raisins, whole-grain breads, or low fat bagels.
** Drink water instead of sodas.
** Bring a sandwich from home instead of eating out for lunch.
** Eat a variety of foods.  This is the best way to ensure you are getting a mixture of vitamins and minerals.
** Try to limit portion sizes and second helpings.

University News

** The American Heart Association Heart Walk will be October 1st.  Contact Susan Hanrahan at extension 3112 to join ASU’s team.

** The Wellness Program will be offering noontime fitness programs in the P.E. Building on Mondays, Wednesdays, and Fridays.  Callie Franks will be the group leader.

** The Susan G. Komen Race for the Cure will be held on October 14 in Little Rock.  Contact Susan Hanrahan to join the Pink Warrior team.

** The ASU Health Center and St. Bernard’s Regional Medical Center will be teaming up during October,  Breast Cancer Awareness Month.  A Mobile Mammogram unit will be on campus October 17th and 18th.  There will also be mandatory Breast Awareness classes on October 10th and October 11th.  These services are available to all ASU faculty, staff, and students.  Please call the Breast Care toll free number below  to see if you qualify.  Contact the Student Heath Center at extension 2054 for more information.
 Breast Care : 1-877-679-2273
 Class Times:
     Oct. 10 - 11:00, 12:00, 1:00, 2:00, 5:00, 6:00
     Oct. 11 - 12:00, 5:00

** Dr. James Farris of the Physical Therapy Program will host KASU’s  Focus on Health Program on Sunday's at 12:30. Tune into 91.9 FM.

** There are several exciting events happening in October.  More information will be available in the October newsletter.
  Walk for Diabetes - Oct. 14
  Ladies’ Night Out - Oct. 17
  Community Health Fair - Oct. 26
 

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The Arkansas State University Employee Wellness Newsletter is published monthly during the academic year by the College of Nursing and Health Professions.  Health and wellness questions can be addressed to Dean Susan Hanrahan, Ph. D., ext. 3112 or hanrahan@crow.astate.edu.

Produced by Kimberly McGaughey, graduate student in CNHP, Physical Therapy Program.