www.benefitoptions.az.gov/wellness
Walking is a low-impact exercise with
numerous health benefits. Get started
today!
Walking is a gentle, low-impact
exercise that can ease you into a
higher level of fitness and health.
Walking is one of your body's
most natural forms of exercise. It
is safe, simple, does not require
practice, and the health benefits
are many.
Benefits of walking
Walking, like other exercise, can help you
achieve a number of important health
benefits. Walking can help:
° Lower low-density cholesterol (LDL)
° Raise high-density lipoprotein (HDL)
cholesterol
° Lower your blood pressure
° Reduce your risk or manage type 2
diabetes
° Manage your weight
° Improve your mood
° Stay strong and fit
° Strengthens your heart and lungs
° Promotes better sleep
Preparation helps avoid injury
Before you begin a walking program it is
important to prepare. Taking time to prepare
yourself may prevent injuries, such as
blisters on your feet or excessive muscle
pain.
Wear good walking shoes. Before you
set out, be sure to select comfortable
footwear. A large toe box and heel that
rocks forward are two things to look for.
Select comfortable, protective clothing.
Dress in loose-fitting, comfortable clothing.
If you walk outside, choose clothes
appropriate for the weather or layer clothing
if you need to adjust to changing
temperature. Wear bright colors or reflective
tape after dark so that motorists can see you.
Warm up. Spend about five minutes
walking slowly to warm up your muscles. You
can walk in place if you want. Increase your
pace until you feel warm.
April
2009
From the Arizona
Department of
Administration,
Benefit Options
Wellness Program
Page 1
Stretch. After warming up, stretch your
muscles before walking. Include the calf
stretch, quadriceps stretch, and hamstring
stretch.
Cool down after each walking
session.
To reduce stress on your heart and
muscles, end each walking session
by walking slowly for about five
minutes.
Basic of Getting Started:
Start slow and easy. If you have been
inactive and tire easily, it is best to start slow
and easy. At first, walk only as far or as fast as
you find comfortable. If you can walk for only a
few minutes, let that be your starting point. You
might try short daily sessions of five to 10
minutes and slowly build up to 15 minutes
twice a week. Then, over several weeks, you
can gradually work your way up to 30 to 60
minutes of walking most days a week.
Measure the intensity of your workout.
Check your heart rate to measure intensity.
Knowing your heart rate allows you to
increase the intensity to maximize your
workout or slow down to avoid overdoing it.
To find out if you are exercising within the
range of your target heart rate, check your
pulse manually at your wrist or neck or wear
an electronic device that displays your heart
rate.
Set goals, track progress, stay motivated
for success
The good news is that walking — even only a
modest amount — provides health benefits.
For maximum benefits, work your way up to 30
to 60 minutes a day within your target heart
rate zone, most days of the week. To achieve
these benefits, it can help to set goals, track
your progress and take steps to stay
motivated.
Continued on page 2
April
2009
Page 2 Upcoming Events
Mini Health Screening at
Work
All State employees and Benefit Options
members are eligible to participate in mini
health screenings.
The basic screenings below are FREE
• Height & weight; BMI; percent of body fat
(body composition).
• Blood pressure
• Full Lipid Panel and blood sugar
Optional screenings include:
• Prostate Specific Antigen (PSA) - for men
• Osteoporosis/Bone Density—for women
You will need your Employee
Identification Number (EIN) and
Insurance card for these
events:
April 9 — Phoenix , Water Resources
3550 N. Central Ave.
Middle and Upper Verde Conf. Rm
(8:00am-10:00am)
April 22 — Tempe, ASU
301 E. Orange Mall
Memorial Union, Gold Rm 12107
(7:30am-3pm)
April 24 — Chandler, DES
2018 N. Arizona Ave
#d104, Room 102
(10am-12am)
For information about how to register for a specific
mini health screening please refer to the online
monthly schedule listed by county on the wellness
website at www.benefitoptions.az.gov/wellness or
call 602-771-9355
Set realistic goals
If your goal is to walk two hours a day 365
days a year, you might be setting yourself up
to fail. Set realistic goals for yourself, such as
30 minutes five days a week. You do not
even need to do it all at once, you can build
walking into your schedule. For example,
walk for 10 minutes with your dog in the
morning, 10 minutes on your lunch break,
and 10 minutes when you get home from
work or after dinner.
Track progress
Keeping a record of how many steps you
take, the distance you walk and how long it
takes can help you see where you started
from and serve as a source of inspiration.
Record these numbers in a walking journal,
log them in a spreadsheet on your computer
or use an online program.
Stay motivated
Starting a walking program takes initiative.
Sticking with it takes
commitment. But when
you think of the potential
health benefits, it is well
worth your effort. Over
time you will likely feel
more invigorated. To
stay motivated:
° Make it fun. If you do
not like walking alone, invite your
spouse, friend or neighbor to join you.
You might also join a health club and
use a treadmill.
° Vary your routine. Plan several
different walking routes for variety.
Sometimes things happen to keep you
from sticking to a regular walking program.
You do not have to let a few days off
sabotage your plan to reach a higher level
of fitness and improved health. Just revisit
your goals and get walking.
You'll be glad you started
Even though the first steps of any journey
can be the most difficult, it helps to keep
your goals foremost in your mind. So
remember, once you take that first step,
you're on the way to an important
destination — better health.
Source: Mayo Clinic EmbodyHealth Website
at www.bewellstaywell.az.gov
April www.benefitoptions.az.gov/wellness
2009
Page 3
Upcoming Events
SCREENING SERVICES STATUS:
Screening contracts were awarded on June 17th.
Mobile Onsite Mammography, Healthwaves,
Banner Occupational Health, and Maxim
Health Systems are now under contract to pro-vide
convenient, at-work screening services.
Wellness is currently taking requests for screen-ings
at State worksites. Listed below are each
companies services.
Healthwaves
• Flu/Pneumonia Vaccinations
• Mini Health Screening
• Osteoporosis Screening
Maxim Health Systems
• Flu/Pneumonia Vaccinations
• Mini Health Screening
• Osteoporosis Screening
• Skin Cancer Screening
Mobile Onsite Mammography
• Mammography Screening
Banner Occupational Health
• Skin Cancer Screening
EDUCATIONAL CLASSES STATUS:
Wellness awarded contracts for educational
classes, fitness classes, massage, and weight
management on October 24th. Kronos Optimal
Health, The Back Rub Co., and Jesse Tsao will
be the State’s vendors providing services in the
future. Wellness is working to complete the
vendor implementation, but due to severe
budget restrictions will not be able to offer the
contracted services at this time. These pro-grams
will be placed on hold pending analysis
from the ADOA budget team.
Thank you for your patience during this
difficult budgeting period.
“Early detection is the best defense we have at this
time for catching breast cancer in its earliest
stages,” says Catherine Midgette, Executive Vice
President of MOM. “If we find the cancer in its ear-liest
stages, the patient has a 97 percent survival
rate.” Mobile On-Site Mammography (MOM) travels
to perform mammography screenings at worksites
across Arizona.
MOM will directly bill insurance. Benefit Options
health plan members do not have to pay a copay
at these events. (Other insurance plan members
may have a copay. Check with your insurance’s
member services department for more informa-tion.)
Call MOM at 480-967-3767 to schedule your
appointment.
This service is generally provided on a request-basis.
Call MOM at 480-967-3767 or 1-800-285-
0272 to schedule this service at your worksite.
There is a minimum of 25 participants preferred.
April 1 — Phoenix, DEQ
1110 W. Washington St.
(8am—5pm)
April 2 — Phoenix, DEQ
1110 W. Washington St.
(8am—11am)
April 20 — Bullhead City, DES
2601 Hwy 95
(7am-11am)
April 20 — Kingman, DES
301 Pine St.
(1:30pm-5:pm)
April 21 — Phoenix, ASU Polytech
350 N. 1st Ave
(8am-10:30am)
April 28 — Tempe, ASU Main
Apache Blvd & Normal St.
(8am-5pm)
April www.benefitoptions.az.gov/wellness
2009
Page 4
wellness information
Created and published by ADOA, Benefit Options Wellness
Program
100 N 15th Ave, Suite 103
Phoenix, AZ 85007
www.benefitoptions.az.gov/wellness
email: wellness@azdoa.gov,
Phone: 602-771-9355
What Services & Programs are
Offered by Benefit Options
Wellness?
The Wellness website has the complete list of
screenings, classes and other programs
available for request and scheduling at State
worksites.
Wellness events are requested and coordinated by
State employees at worksites. If you are interested in
hosting a program at your worksite, visit the
Wellness website to view what is available and learn
what Wellness has to offer.
Event requests must be submitted online by clicking
this logo:
Complete the brief form, including contact
information and the event requested and hit submit!
A Wellness team member will reply to your request
and begin scheduling your event.
Log on Today!
Take advantage of the many programs and
services to keep employees healthy
February Screening Schedule
Continued
Call MOM at 480-967-3767 to schedule your
appointment at any of the following locations
April 28 — Phoenix, Dept. Insurance
2910 N. 44th St.
(8am-5pm)
April 29 — Glendale, ASU West
4701 W. Thunderbird Rd.
(8am—12pm)
April 30 — Tempe, ASU Main
Apache Blvd & Normal St.
(8am-5pm)
In the event, the minimum participation is not
met, ADOA may cancel the MOM screening un-til
adequate registration can be confirmed.
SAVE THE DATE!
The Governor’s Office for Children, Youth, and
Families is leading this year’s Women’s Health
Week efforts. The week’s culminating event will
be our Annual Arizona Women’s Health Expo &
Conference and we hope you will join us. The
event will include free health screenings, valuable
health information and fun raffle prizes.
What: Arizona Women’s Health Expo &
Conference
Date: Friday, May 15, 2009
Time: 9 a.m. to 4 p.m.
Locations: St. Joseph’s Hospital and
Medical Center
(350 W. Thomas Rd., Phoenix)
The Wellness Community
(360 E. Palm Ln., Phoenix)
For more information about Arizona’s Women’s
Health Week activities please visit our website:
http://gocyf.az.gov/Children/SP_WHW.asp
