Resolutions to Results! - Montgomery County, Ohio€¦ · Lose weight and get fit Quit smoking Learn something new Eat healthier Manage debt Save money Travel to new places Work on

Resolutions to Results! Presented by:

Jennifer Burns RDN/LD Optum Onsite Health Promotion Specialist

The information provided through this health and wellness program is for informational purposes only and provided as part of your health and wellness benefits. The health and wellness team is not a

substitute for your doctor’s care. Your health information is kept confidential in accordance with the law and may be used to provide health and wellness recommendations as applicable.

The health and wellness program is not an insurance program and may be discontinued at any time.

Confidential property of Optum. Do not distribute or reproduce without express permission from Optum.

A Quick Overview…

New Year, New YOU!

Moving from resolutions to long-term results

Making effective resolutions that last

Change can be challenging

Setting S.M.A.R.T goals

Slips – what they are, how to handle them

Maintaining change

Stress awareness and management strategies

The role of self-monitoring

Tips for being a smart healthcare consumer

Resources


New Year, New YOU!

January is the start of a new year and a time when many people make resolutions to improve aspects of their health.

It’s a great time to review and assess your current lifestyle, nutrition and physical fitness regimen.

Take an honest look at where you are currently.

Is there anything you would like to change, such as your physical or emotional health?


Top New Year’s Resolutions

Lose weight and get fit

Quit smoking

Learn something new

Eat healthier

Manage debt

Save money

Travel to new places

Work on healthier ways to handle stress

Volunteer

Drink less alcohol

At the start of the New Year, almost

half of the American population

chooses to make resolutions!

Over half of these

resolutions are related

to health and wellness!


How Long Do Resolutions Last?

Question:

How many people have made a resolution in the past without success?

It’s common for people to struggle with keeping resolutions!

What gets in the way of meeting our goals?


Why Do Most Resolutions Fail?

Goals are too big

Trying to make too many changes all at once

Lack of support system(s) to reach goals, including lack of social support from friends and family

Loss of motivation


Food for Thought

7


Small Changes Can Add Up

Losing even 5-10% of your total body weight (if overweight) or increasing your physical activity level may add up in big ways:

Improved blood pressure

Improved blood cholesterol levels

Improved blood sugar levels

Improved energy and mood

Improved self confidence

Be sure to talk with your doctor before significantly increasing your level of activity, particularly if you have any medical condition or have been inactive.


Change Can Be Challenging

Create a roadmap to figure out how to make the changes that you envision.

Develop ways to fit your goals into your daily routine and then make it happen.

Break your goals into smaller, more manageable steps to avoid feeling overwhelmed.

Remember that change is possible but may take some time.


Make Resolutions That Stick

Consider changes you would like to make:

Eat a healthier diet

Include additional exercise

Practice mindfulness (focusing attention in the present moment)

Practice healthier stress management

Include strategies to sleep better

Spend more quality time with friends or family


One of the Most Popular Resolutions

“I want to lose weight.”

FACT: According to the CDC, the

percentage of adults age 20 years and over with

overweight, including obesity, is

70.7% (2013-2014 data)

Note: The 2016 biometric data for Montgomery

County employees and spouses indicates an

overweight and obesity prevalence of 82%.


Making Effective Resolutions

Step #1

Think about what’s important to you and your health at this moment.

Make a list of 1-3 things you would like to work on in the next few months.

What is one thing you could change today?



Step #2

Determine what changes you are willing and able to make right now.



Step #3

Come up with goals that are realistic and within reach.

Make S.M.A.R.T. goals:

Specific

Measurable

Achievable

Realistic

Time-bound


S.M.A.R.T. Goals

Original

Resolution “I will eat healthier.”

S.M.A.R.T.

Resolution

Specific: I will eat vegetables at dinner.

Measurable: 1 cup

Achievable: 1 cup

Realistic: 4 nights

Time-bound: 4 nights

New, Improved

Resolution “I will eat 1 cup of vegetables 4 nights each week.”



Step #4

Seek out the support you need in order to ensure success.

Don’t be afraid to ask for help.



Step #5

Plan for obstacles and anticipate how to overcome them.

Don’t give up because of a slip.

What are some of your obstacles?

What are some effective ways to overcome those obstacles?


What is a “Slip”?

Backward movement when working toward a behavior goal.

This is a normal and expected part of the change process.

It’s important to anticipate and plan for slips.


Your Plan vs. Reality…

19


How to Handle a Slip

Plan for hurdles: Remember that slips are to be expected. Make sure you have an action plan to get back on track.

Add variety: Keep it interesting. Add new activities or expand your goals to keep growing.

Ask for support: Reach out to friends, family, or colleagues for support when you need it.

Reward yourself: When you reach a small goal or new milestone, reward yourself for a job well done.

Confidential property of Optum. Do not distribute or reproduce without express permission from Optum. 21

Stress is inevitable. We all have stress in our lives.

It’s how we respond to it and manage it that can make all the difference.

STRESS…


Stress is Complex

Impacts emotional and physical health

Vicious cycle: the more your body suffers, the more your stress increases

Potential far-ranging negative effects including problems with digestion, high blood pressure, immune system, unhealthy food cravings, depression, anxiety, chronic illnesses

Impacts work, family, and relationships


Stress Continuum...Where do you place yourself? Source: The American Heart Association

1: I’m creatively and cheerfully engaged in life ~ very little stress. 2: I’m relaxed and expect to stay this way.

3-5: I can handle stresses and think of positive solutions to my challenges.

6–7: I’m moderately irritable, anxious or overwhelmed, and stresses feel burdensome.

8: My problems seem unsolvable. Many things are irritating or upsetting me.

9: Help! I’m about to lose it! 10: I have chart-topping negative emotions – an unmanageable amount of stress!

23


Five Stress Management Tips

Make a plan

What are your stress sources and triggers?

Learn to say no

Prioritize at home and work – know your boundaries.

It’s ok to take time for you without any explanation needed.

Manage stress at work

Create a realistic to do list and ask for help if needed.

Have open lines of communications with your colleagues.

Take care of yourself

When you take care of YOU, you are a better parent, spouse…

Be mindful Don’t live your life on “autopilot.”

Focus on being present in the moment – your thoughts have power.

Allow emotions to be present and acknowledge them.

25


Taking care of YOU

26

.

Unhealthy lifestyle choices can increase stress long-term.

BALANCE is ESSENTIAL…

PHYSICAL ACTIVITY

NUTRITION

SLEEP

RELAXATION AND MINDFULNESS


Simple physical stress relieving exercises

Neck Roll

Shoulder Shrug

Side Stretch

.

27

NOTE: Please do not do these exercises if you have a medical condition or any physical ailment

that impacts your ability to execute the exercises safely.


Maintaining Change

Resolutions are easy to make but often hard to stick with in the long-term.

Maintaining a lifestyle change demands a continued commitment.

Breaking old habits and replacing them with new ones takes time.

Positive self-talk is an important component.


Maintaining Change

FACT:

Maintaining a change in behavior can require 6-8 weeks in order for it to become a new, long-term habit.

Give yourself credit for small wins, as these ultimately lead to bigger wins.


Self-Monitoring

Monitoring yourself may feel like work, but it’s a good predictor of successful change.

Those who self-monitor or track are more likely to stick with changes.

Keep a food journal (use a diary or an app).

Start an exercise log.

Record your sleeping patterns.

Note your stress levels and look for patterns.


Be a Smart Healthcare Consumer

31

Select the right healthcare plan

Understand your healthcare benefits

Partner with your primary care provider

Prepare for healthcare expenses

Practice preventive and self care


Select the right healthcare plan

32

Review your Annual Enrollment materials

Compare the plan options and look at which plan meets your needs

Do you have a spouse, partner, and/or children to consider?

Will you have additional family members in the near future?

Review your history of medical plan usage from previous years to help you make a good decision

How often do you or a covered dependent visit a doctor, emergency room, hospital, or other healthcare provider?

Look at different aspects of the plan choices, including annual deductibles and out-of-pocket expenses


Know Your Healthcare Benefits

Try to see in-network providers (unless it is an emergency)

Know the resources available to you

Primary Care Providers

Optum HealthCare Advisor

Anthem representatives

Minute Clinic

Urgent care

Emergency room (if needed)

Know your insurance coverage

Know your costs

Prepare for future healthcare costs

Take an active role in your healthcare

Know how to use your plan effectively

33


Where to go for Care

34


7 Steps for Getting Started

1. Think more in terms of a change to a healthier lifestyle.

2. Have a positive attitude. This can contribute to a self-fulfilling outlook.

3. Create a reasonable plan that you can stick with long-term.

4. Focus on changing one behavior at a time.

5. Outline S.M.A.R.T. goals.

6. Monitor and track your progress.

7. Utilize your support teams.

Confidential property of Optum. Do not distribute or reproduce without express permission from Optum. 36


Additional Online Resources

37

www.healthiergeneration.org/

www.choosemyplate.gov


Claim Your Health!

Health ownership reaps dividends everywhere…

your health, your quality of life, your bank account…

38


Remember…

A new year is a time of reflection.

It’s also a great time of year to consider changes that you want to make to your overall health and wellness habits.

Set S.M.A.R.T. goals, develop a concrete action plan, put your plan into action, and hold yourself accountable.

Change may be just around the corner.


Resources and Contact Information

Optum HealthCare Advisor

1-855-583-3165

Work-Life Solutions/Beacon Health Options

1-877-409-3389

Optum Portal Support Team

1-877-818-5826

Montgomery County HR/Benefits Team

(937) 225-4018

Jennifer Burns RDN/LD

Optum Onsite Health Promotion Specialist

(937) 225-4885

[email protected]

Be sure to visit www.mcbenefits.org for ongoing updates!

http://www.mcbenefits.org/


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Resolutions to Results! - Montgomery County, Ohio€¦ · Lose weight and get fit Quit smoking Learn something new Eat healthier Manage debt Save money Travel to new places Work on