Pedometer Q&A
How do I set my pedometer?
- If you see a blank screen, please use a pen to press the button on the back of your pedometer with an arrow next to it. Hold the button until the pedometer turns on. Then set the time by pressing the "Memo" button. Press "Set" once the time is correct. Now you can use your pedometer.
My pedometer went blank. What do I do?
- This doesn't mean your pedometer is broken! The display disappears to prolong battery life. Press the "Memo" button to see your data again.
I lost my pedometer. Now what?
- Unfortunately we cannot replace lost pedometers. Omron HJ-150 pedometers are available at your local CVS/pharmacy or on Amazon.com.
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Dear Friends,
Is YOUR team kicking it? Is it time to be a buddy to a teammate and help him? (We know the women are doing well!)
In Shape Up & Go!, every team creates their own personalized plan for pursuing a higher quality of health and life during the campaign based on their desires and preferences. (You know... left or right foot first, talk or i-Pod, skyway or mall, before work or after dinner, etc.)
Some teams are power walking during lunch, playing sports, or using the Walker, Parker or Fairview fitness centers together--there are nice new machines at each center, and your pedometer tallies steps on the ellipticals with less wear on your joints! Others are avoiding junk food, increasing consumption of GO Foods! or sharing recipes online.
What is your Shape Up & Go! team's plan for success? Is your captain keeping in touch too much? Just tell him-or her-you'll make him proud and then do it. Are you sharing jokes during your walk? This is one of the best and most healthful things you could do!
Here's one from the Active&Attractive team about aging in Florida. Send your funniest jokes to me at youdocs@gmail.com and we'll email the best the following week....all judgments about the "best" will be based on input from the Skyway walkers I run into!
Lost in the Darndest Places
An elderly Floridian called 911 on her cell phone to report that her car has been broken into. She is hysterical as she explains her situation to the dispatcher: "They've stolen the stereo, the steering wheel, the brake pedal and even the accelerator!" The dispatcher said, "Stay calm. An officer is on the way." A few minutes later, the officer radios in: "Disregard. She got in the back seat by mistake."
Our Cleveland Clinic teams are off to a great start--we are already one week into this twelve-week campaign! Keep up the momentum and work as hard as possible early on in this program. Past results show that the teams that make significant progress in the first round tend to achieve the best results in Shape Up & Go!
We would love to hear about your team and its progress. Email us at support@shapeupandgo.org. And be sure to keep emailing your team's best jokes.
Yours For the Health of It--and for a higher quality of life,
The Cleveland Clinic Employee Wellness Team
support@shapeupandgo.org
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Getting Started with Physical Activity
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 Being active not only reduces your risk of many long-term health conditions, such as heart disease and diabetes, but it also can increase your chances of living longer, help you control your weight, improve the way you feel, and even help you sleep better!
- Regular activity reduces risk of many adverse health outcomes.
- For all individuals, some activity is better than none, but more is better.
- Added health benefits generally occur as the amount of activity increases.
- Physical activity is safe for almost everyone. The health benefits of physical activity far outweigh the risks.
How Much Physical Activity Do You Need To Do?
Science shows that for health benefits, most adults need:
1. At least 150 minutes each week of moderate-intensity aerobic activity (such as brisk walking); or, 75 minutes each week of vigorous-intensity aerobic activity (such as jogging or running).
2. Muscle-strengthening activities on 2 or more days each week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Not sure how to get started? Click here for a print-friendly brochure from the CDC with great examples of weekly activity routines.
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Share Openly with Your Team
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Share your dreams, goals, challenges and successes with your team members! Keeping up a dialogue is important for your success. While this is a friendly competition, everyone involved will be a winner if they achieve their personal goals.
Facing a particular challenge? Feeling frustrated? Ask your team members for help. They are there to support you on this journey.
Don't neglect talking about your successes. If you've found a particular workout that you enjoy, share it. Maybe you discovered a new healthy recipe that your family raved about. Perhaps you've reached a major milestone on your path to better health--don't be afraid to announce your achievements to your team!
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Weekly Employee Wellness Update
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 Wellness Grand Rounds
Balancing Work and Family
February 11, 2009, 12 PM-1 PM
Location: NA5-08 (Lerner Research Institute)
Speaker Kimberly Langley, MEd, President of LifeBalance Enterprises Inc., will present "Balancing Work and Family."
This much-requested presentation helps participants examine where their personal energy goes and how to best keep their engines running smoothly both personally and professionally. Session includes a private assessment of how time is used, practical tips for achieving better balance in personal and professional life, and resources to support real growth in the "art of life-task juggling". There is an emphasis on both time management and self-care. Kim will speak from her own experiences of raising two kids, starting a business, and keeping it all together! This activity has been approved for AMA PRA Category 1 Credit TM. For more information click here.
Please join us for this event by attending the presentation or visiting the Employee Wellness Web site to view the presentation live from your computer. In addition, a live video conference may be available at community hospitals and family health centers.
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