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How to Inspire Weight Loss at Work - Time Well Spent - Anthem

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How to Inspire Weight
Loss at Work
Employer Webinar
Let’s Get Started!
•30 minute presentation followed by 15 minute Q&A
1. Eat less, and move more
– at work!
2. Additional resources
3. Q&A
To ask a question, please use the Q&A box on the side of your
screen. We will answer as many questions as time allows.
How much do we really move?
• Americans average just 5,117 steps per
day, far fewer than people in other areas,
for example: Australia (9,695),
Switzerland (9,650) and Japan (7,168)*
• Researchers concluded that those who
sat for long periods faced greater
mortality rates than those who sat 3
hour or less per day – 37% higher for
women and 17% higher for men.
• Those who sat AND also did not exercise
faced even GREATER mortality rates, a
startling 94% higher for women, and 48%
higher for men!**
* Pedometer-Measured Physical Activity and Health Behaviors in U.S. Adults, Medicine & Science in Sports & Exercise:
October 2010
** American Cancer Society’s Cancer Prevention Study II (CPS-II) 2011
Did you know?
Sitting for 6+ hours a day
can elevate the chances of
dying from cancer and
other major diseases - even
for non-smokers!
How much SHOULD we move?
• According to the According to the
National Institutes of Health (NIH),
10,000 steps/day is a reasonable goal
of daily activity for healthy adults *
• Aim for 150 minutes of moderate
intensity physical activity per week
• Even with jobs that require movement
or standing, often those hours leave
employees too tired to exercise – or
reaching for unhealthy food choices.
* SOURCE:, Bravata DM, Smith-Spangler C,
Sundaram V, Gienger AL, Lin N, Lewis R, Stave CD, Olkin I, and Sirard JR . Using pedometers to
increase physical activity and improve health: A systematic review. Journal of the American Medical
Association 2007; 298(19): 2296-2304
Understanding Weight Loss
• 1 lb = 3500 calories (kCal). To lose 1 pound per week, that requires a
deficit of 500 calories per day – either through diet, exercise, or both.
• Nutrition is the primary factor in weight loss. It’s nearly impossible for
the average person to “out-exercise” poor nutritional choices.
• For example, to eliminate 500 calories from your daily diet, you could:
Skip the coffee
drink (470 kCal)
Run 5 miles
(burn ~ 500 kCal)
The best combination is one of diet, AND exercise.
Eat Better – At Work
Knowing this, the first place to jumpstart weight loss begins
with what people eat – and what they eat at work
• Offer healthier options at meetings, working
lunches, or when hosting group events
• For instance – instead of a breakfast
offering of pastries and doughnuts, have
fruit and yogurt parfaits with granola
• Don’t celebrate milestones, birthdays, or other
occasions with cakes and cookies
• Offer lighter options – ex. angel food cake
with fresh berries
• Reward with monetary incentives, time off,
or other gifts which encourage healthy
• Organize an “active” celebration like a day
at an amusement park, or softball game
Eating Better – At Work
• If your company has an onsite cafeteria, lobby to
add healthier options
• A salad bar with fresh veggies and fruit – make
sure to offer healthy dressings
• Healthier “hot” entrees
• Lower fat/calorie dessert options and snacks
• Post nutrition labels where employees can see
them BEFORE eating
• Overhaul office vending machines or break areas
Did you know?
Eating healthy
shouldn’t be a “diet”.
Eat the healthiest foods
for energy and disease
prevention – not just to
become thinner.
• Ask the vending company for choices like granola
bars, trail mix, pretzels, light popcorn bags
• Stock beverage machines with water, or lower
calorie vitamin choices
• Put out a bowl of fresh fruit in break rooms
(apples, bananas, oranges, etc)
• Discourage bringing high fat sweets and treats “to
share” - and community candy bowls
Eating Better – At Work
• Encourage employees through education
and access to resources
• Place informative nutrition
posters/flyers around the office
• Organize a “Salad Club” meetup
• Email a healthy recipe or cooking tip
each week
• Host a farmer’s market event
• Have a recipe “makeover” contest with
• Offer a Weight Watchers meeting, or
other support group
• Host a guest speaker event (Dietician or
Nutritionist), Worksite Wellness seminar
(if available), or a healthy eating
Did you know?
Time Well Spent is a
great resource for
educational materials.
Print fliers and posters
on healthy eating and
nutrition – even recipes!
Get Moving – At Work
• If your company has employees who “sit” all day
• Encourage breaks to walk/stretch/move around
– either hourly or at least mid-morning/midafternoon
• Give examples of exercises and stretches they
can do anywhere, at any time
• Hold walking meetings (if possible)
• Give away exercise bands, jump ropes, or
pedometers/fitness trackers
• Host walking / steps challenges, or stair
• Subsidize a gym membership or wellness
Did you know?
program supporting fitness or activity goals
Every company can
• Support a company weight loss challenge
encourage participation in a
• Organize an “active” teambuilding session
5k, 10k, or other fitness
event. It builds teams AND
gets people moving!
Get Moving – At Work
• If your employees have physical or mobile jobs
• Even if they “move on the job” – exercise is
STILL important – as is a healthy body weight
• Encourage stretching and proper ergonomics,
especially if jobs involve repetitive tasks
• Educate on the importance of exercise
(cardio and strength training) to maintain a
healthy heart, joints, and muscle tone – not
just facilitate weight loss
• Offer healthy snacks to maintain energy
• Think injury prevention – employees can’t be
productive if they can’t work
Get Moving – At Work
• Know the basics of Physical Activity
• 150 Minutes of moderate activity
About 5 days a week/30 minutes each
• Aim for 3 days of cardio (moderate to
vigorous) and 2 days strength total body
strength training
2 sets, generally 8-12 reps each set, to
• “Moderate to vigorous” means it’s difficult
to carry on a conversation while exercising
• Cardiovascular Exercise Suggestions:
• Brisk walking/hiking/running
• Biking - indoor or outdoor
• Elliptical machine/Stairmaster
• Group exercise class
Get Moving – At Work
Build upper and lower body strength.
These exercises and stretches can be done in any kind of work environment.
Chair/Bench Tricep Dip
10-12 Reps (x2)
(works triceps, shoulder)
Overhead Stretch
Hold 8-10 sec each position
(stretches entire body)
Body Weight Squat
15-20 reps (x2)
(works entire lower body)
Wall Pushup
10-12 Reps (x2)
(works chest)
Seated “Figure-4”
Hold 8-10 sec; Switch Legs
(stretches hips/lower back)
Get Moving – At Work
• Other tips and tricks
• Encourage employees to find a “fitness
• Suggest social media apps to track activities
and nutrition – such as Lose It!, Weight
Watchers mobile, Fitbit, etc.
• Practice what you preach. Employees
believe in leaders who walk the walk.
• Gather testimonials from those who have
made healthy changes and share them – it’s
inspiring to others.
• Consider an “online personal trainer”
through our partnership with FitOrbit
(SpecialOffers discount)
• SpecialOffers – Weight Watchers, FitOrbit online personal
GA: Login to and click “Discounts”
NY: Login to and click “Discounts”
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All other states: Login to and click “Discounts”
• Time Well Spent
NY downstate
NY upstate
All other states
• Buy Up Programs
(available at an additional cost, contact local
• Healthy Lifestyles
• Worksite Wellness (Large Group and Anthem
National Accounts)
Sign Up for Other Events in 2013
• May 21st: Low/No Cost Wellness Tools
• May 23rd: Using Incentives for Effective Behavior Change
• June 26th: How to Inspire Smoking Cessation at Work
• July 25th: When Members get Sick
• August 27th: Patient Centered Care: The next generation
of Provider Engagement
Sign up on the Webinar page on Time Well Spent
• Anthem Blue Cross and Blue Shield is the trade name of: In Colorado: Rocky Mountain Hospital and Medical Service, Inc. HMO products underwritten by HMO Colorado, Inc. In
Connecticut: Anthem Health Plans, Inc. In Indiana: Anthem Insurance Companies, Inc. In Kentucky: Anthem Health Plans of Kentucky, Inc. In Maine: Anthem Health Plans of
Maine, Inc. In Missouri (excluding 30 counties in the Kansas City area): RightCHOICEВ® Managed Care, Inc. (RIT), Healthy AllianceВ® Life Insurance Company (HALIC), and HMO
Missouri, Inc. RIT and certain affiliates administer non-HMO benefits underwritten by HALIC and HMO benefits underwritten by HMO Missouri, Inc. RIT and certain affiliates only
provide administrative services for self-funded plans and do not underwrite benefits. In Nevada: Rocky Mountain Hospital and Medical Service, Inc. HMO products underwritten by
HMO Colorado, Inc., dba HMO Nevada. In New Hampshire: Anthem Health Plans of New Hampshire, Inc. In Ohio: Community Insurance Company. In Virginia: Anthem Health
Plans of Virginia, Inc. trades as Anthem Blue Cross and Blue Shield in Virginia, and its service area is all of Virginia except for the City of Fairfax, the Town of Vienna, and the area
east of State Route 123. In Wisconsin: Blue Cross Blue Shield of Wisconsin (BCBSWi), which underwrites or administers the PPO and indemnity policies; Compcare Health
Services Insurance Corporation (Compcare), which underwrites or administers the HMO policies; and Compcare and BCBSWi collectively, which underwrite or administer the POS
policies. Independent licensees of the Blue Cross and Blue Shield Association. В®ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross and
Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association.
• Anthem Blue Cross is the trade name of Blue Cross of California. Independent licensee of the Blue Cross Association. ®ANTHEM is a registered trademark of Anthem Insurance
Companies, Inc. The Blue Cross name and symbol are registered marks of the Blue Cross Association.
• Blue Cross and Blue Shield of Georgia, Inc. is an independent licensee of the Blue Cross and Blue Shield Association. The Blue Cross and Blue Shield names and symbols are
registered marks of the Blue Cross and Blue Shield Association.
• Services provided by Empire HealthChoice HMO, Inc. and/or Empire HealthChoice Assurance, Inc., licensees of the Blue Cross and Blue Shield Association, an association of
independent Blue Cross and Blue Shield plans.
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