HR & Wellness Newsletter

• April 1st: April Fool's Day AND the start of OJR's Team Walking Challenge (the entire month of April)
• April 1st - 30th: Alcohol Awareness Month
• April 2nd: World Autism Awareness Day
• April 14th - 18th: Spring Break
• April 20th: Easter Sunday
• April 22nd: Earth Day
• April 24th: Passover begins

This year, the Wellness Committee is promoting an OJRSD Walking Challenge, which allows our employees to show their school pride, compete against other OJR schools and win weekly individual prizes. Plus, burn calories, lose weight, improve heart health, and get fit!! This competition is the perfect excuse to spend time with colleagues, friends and family, enjoy the lovely spring weather, and, most importantly, have some fun!

Your building is your “team” which makes for great competition and community. You can either use your current Smartwatch or download the Wellworks app, in association with Independence Blue Cross, to track your steps. We challenge our staff to get outside before school, during lunch, after school, on the weekends, etc. and get walking.

7,500 steps per day for Week #1

10,000 steps per day for Week #2

12,500 steps per day for Week #3

15,000 steps per day for Week #4

Print out the attached Walking Challenge Step Tracker to track your steps!!

Make a walking “club” and encourage others in your building/department to join you to increase team participation, boost team camaraderie and promote physical activity.

Swap one of your department/team meetings to be taken as a walking meeting outdoors instead and enjoy the fresh air. This is an excellent way to promote more movement while also allowing employees to take breaks from sitting at their desks all day.

Take your family, pets, friends, etc. for a long walk/hike over the weekend which offers numerous benefits, including strengthening family bonds, promoting physical and mental well-being, and fostering healthy habits.

Some local parks and trails to check out:

https://southcoventry.org/departments/park-and-recreation

https://www.chesco.org/4605/Parks-Trails

Week #1 – (4) randomly selected participants will win an At Home Gym which includes (2) push up bars, (1) ab wheel, (1) jump rope and (1) resistance tube

Week #2 – (2) randomly selected participants will win a Ninja Nutri Blender and tumbler

Week #3 – (3) randomly selected participants will win a portable cooling fan, tumbler and a $10 e-card to our school bookstore, the Wildcat Den

Week #4 – (2) individuals with the most steps from all 4 weeks will each win an Apple watch

The team with the highest steps collectively wins bragging rights until next year!!

Walking 10,000 steps a day offers numerous health benefits, including improved cardiovascular health, weight management, enhanced mood, better sleep, and stronger bones and muscles.

Here's a more detailed look at the benefits:

Cardiovascular Health:

Reduced risk of heart disease:

• Regular walking strengthens your heart muscles and helps control blood pressure.

• Walking helps to keep blood flowing smoothly, which can reduce the risk of blood clots and heart attacks.

• Walking is a low-impact exercise that can help lower blood pressure over time.

• Walking increases your heart and lung capacity, making it easier to perform daily activities.

  
  

Weight Management:

Burns calories:

• Walking burns calories, which can help you maintain a healthy weight or lose weight when combined with a balanced diet.

• Regular walking can help boost your metabolism, making it easier to burn calories.

• Walking can help build lean muscle mass, which further boosts metabolism.

Mental Health:

Improved mood:

• Walking can release endorphins, which have mood-boosting effects.

• Regular physical activity, like walking, can help reduce stress and anxiety.

• Walking can help regulate your body's natural sleep-wake cycle, leading to better sleep quality.

• Walking can improve blood flow to the brain, which can enhance cognitive function and memory.

• Walking is a weight-bearing exercise that can help strengthen bones and muscles.

Reduced risk of chronic diseases:

• Regular walking can reduce the risk of developing chronic diseases like type 2 diabetes, certain cancers, and osteoporosis.

• Walking can help increase your energy levels and reduce feelings of fatigue.

• Walking is a simple and accessible way to improve your overall health and well-being.

Alcohol consumption is deeply woven into social and cultural norms, often seen as a way to unwind or celebrate. However, excessive drinking can lead to serious health issues. It may even lead to alcohol use disorder or addiction, which affects nearly 29 million Americans, according to the National Institute on Alcohol Abuse and Alcoholism. Cutting back on alcohol, even moderately, can positively impact your health and wellness. This article discusses alcohol’s impact on your body and the benefits of reducing alcohol consumption. Alcohol and Your Body Alcohol has detrimental short and long-term effects on your body. Within minutes of entering your bloodstream, alcohol slows down your central nervous system, affecting how you behave, feel, and think.

You may experience temporary symptoms, such as:

• Drowsiness
• Euphoria or giddiness
• Slowed or slurred speech
• Lowered inhibition
• Impulsiveness
• Loss of consciousness
• Nausea and vomiting
• Headache and dizziness

How quickly and how long you feel these effects vary depending on factors including your body weight, water consumption, how much alcohol you consume, and how fast you consume it. While these symptoms may not last long, it’s crucial to be aware of them to avoid accidents and injuries. In addition to these effects, heavy drinkers may face unwanted health consequences in the long term. Drinking excessively over a long period of time has been found to weaken the immune system, increasing the risk of pneumonia and tuberculosis.

Too much alcohol may also result in:

• Concentration and memory issues
• Sleep problems, including insomnia
• Changes in libido and sexual performance
• Liver diseases
• Pancreatitis
• Cancers of the breast, colon, esophagus, liver, and throat

Health Benefits of Cutting Back on Alcohol Research shows that reducing alcohol intake by any amount leads to improved health. When you cut back or stop drinking entirely, your body begins to heal over time, resulting in the following benefits: • Better sleep—Drinking alcohol before bed can make you feel sleepy, but it disrupts your sleep cycle and interferes with circadian rhythms. As a result, you wake up frequently at night and get low-quality sleep. Cutting back on alcohol can improve your sleep quality, making you feel more rested.

• Reduced stress—When you drink less, your body releases lower levels of cortisol, the stress hormone, helping you feel calmer and less anxious.
• Weight loss—Alcohol is high in calories, which means reducing the amount you consume may help you drop some pounds. However, results vary per person. Heavy drinkers who eliminate alcohol for a longer period are more likely to lose weight than those who abstain for just a month.
• Lower blood pressure—Drinking less prevents the temporary spikes in blood pressure that occur after drinking. Over time, it can lead to a more stable and healthier blood pressure level, lowering your risk of developing hypertension.
• Better immune response—Cutting back on alcohol improves the production of cytokines, proteins that help fight off infections. Drinking less can also lead to a healthier gut microbiome and reduced oxidative stress, which are both crucial in immune function. Overall, drinking less helps reduce inflammation and allows your body to better fight off infections.
• Improved liver health—Your liver has a remarkable ability to recover from damage caused by excessive drinking. By reducing your alcohol intake, you allow your liver to regenerate and repair damaged tissue.

Develop Better Drinking Habits The decision to cut back on alcohol can have an immediate and lasting positive effect on your health. The U.S. Centers for Disease Control and Prevention provides an interactive tool to assess your drinking habits.

If you’re looking to reduce or eliminate alcohol from your life, consider the following tips:

• Try low-alcohol or nonalcoholic substitutes.
• Keep a drinking diary to track your alcohol consumption.
• Remove alcohol from your home and avoid storing it.
• Avoid people, events, or places that may tempt you to drink.
• Employ healthy coping mechanisms, such as going for a walk or talking to a friend.

Conclusion:

• Any effort to lower your alcohol intake or avoid it entirely can significantly improve your health and overall well-being. While social pressures and habits can make cutting back a challenge, the rewards of doing so are well worth the effort. If you struggle to cut back or quit drinking alcohol, seek help from support groups, such as Alcoholics Anonymous, or consult a health care professional. You can also contact the Substance Abuse and Mental Health Services Administration’s National Helpline or call 1-800-662-HELP (4357) to find help near you.

Be on the lookout for more details...

As always, I'm open to suggestions/thoughts/ideas/feedback. Thank you!

Marisa DiChiacchio

HR & Wellness Specialist