Welcome to WashU’s spring well-being challenge, 8ight Ways to Wellness.
Join us for a six-week opportunity to explore WashU’s evidence-based strategies to improve overall well-being and reduce disease risk. Rooted in decades of research by WashU faculty Dr. Graham Colditz, MD, DrPH, the 8ight Ways offers practical insights for employees seeking a healthier lifestyle.
It’s for WashU, from WashU.
8ight Ways to Wellness is a fun way to prioritize physical activity while exploring strategies for better health. Benefits-eligible employees can register for this six-week challenge starting on March 8 and continue to register as individuals throughout the entire challenge; however, team formation closes on March 29. Learn more about and register for the 8ight Ways spring challenge.
For everyone, everywhere.
Whether you’re just starting or exercise has been part of your daily routine for a while, 8ight Ways to Wellness gives you simple, motivating tools to track progress, providing instant feedback from your favorite tracking device or app. It offers user-friendly tools to track your progress, making it accessible to everyone. 8ight Way’s self-paced, flexible design fits people of all abilities. If walking isn’t accessible to you, be as active as you can in whatever ways you enjoy. Consult your healthcare provider if you’re unsure which activities are best for you.
Weekly Well-Being Support
Join us every Tuesday during 8ight Ways for Try it Tuesday exercises and take charge of your well-being journey. We’ll provide the tools, tips and inspiration you need for a healthier, more active lifestyle. Check back weekly for resources to help you stay on track and achieve your goals.
Try it Tuesdays are brought to you by Washington University Physical Therapy, which offers expedited access for WashU employees and their dependents enrolled in the university-sponsored health plan. Providers are part of the WUDirect benefit, which includes priority scheduling and discounted co-pays and co-insurance.
Please check with your doctor and healthcare team before starting any new exercise regimen.
Neck Flexion and Extension
Sit comfortably in a chair with your back straight and shoulders back. Picture an invisible line running through your ears, like a pole. Now, slowly move your head as if drawing a circle around that imaginary line. Begin by gently lowering your chin towards your chest, feeling a comfortable stretch in the back of your neck. Then, slowly lift your head upwards, looking towards the ceiling.
Repeat this movement ten times, moving your head in a smooth and controlled manner. Remember to breathe steadily throughout the exercise.
This exercise helps loosen up your neck and upper back muscles, promoting flexibility and relieving tension. Take it easy and only move within a comfortable range of motion; avoid any movements that cause discomfort or pain.
WashU offers resources to enhance your well-being journey:
- Financial Mindfulness Resources
Embark on a journey towards financial clarity with Enrich’s mindful resources, featuring specialized money meditations, financial journaling and a personalized stress assessment. Elevate your financial well-being by exploring Enrich.
Scapular Squeezes
Sit towards the front edge of a chair, allowing your back to be off the backrest. Keep your back straight and place your hands gently on the back of your head, elbows pointing outward. Now, gently squeeze your shoulder blades together, as if trying to pinch something between them, and hold this position for a count of five seconds. Feel the muscles between your shoulder blades working. After holding, relax your shoulders and release the squeeze. Take a moment to rest.
Repeat this movement ten times, squeezing your shoulder blades together for five seconds each time and then relaxing. Remember to breathe steadily throughout the exercise.
This exercise helps strengthen the muscles between your shoulder blades, improving your posture and reducing stiffness in your upper back. As always, move within a comfortable range of motion and avoid any movements that cause pain or discomfort.
WashU offers resources to enhance your well-being journey:
- MyWay to Health wellness workshop | Lower Your Risk for Type 2 Diabetes
Thursday, April 11, from 12 – 1 p.m.
More than 1 in 3 US adults are living with prediabetes. You can prevent or delay type 2 diabetes with proven, achievable lifestyle changes, even if you’re at high risk. Join the MyWay to Health team for a discussion on lifestyle changes for diabetes prevention and a cooking demonstration featuring high-fiber meals and snacks to fuel your day. Learn more and register to attend in person or via Zoom.
Knee Extensions
Sit comfortably in a chair with your back straight and shoulders back. Start with your right leg: keeping your back straight, slowly extend your right leg forward until your knee is straightened. Hold this position for about five seconds, feeling a gentle stretch in the front of your thigh. Next, slowly and carefully lower your right leg back to the starting position. Take a moment to rest.
Repeat this movement ten times with your right leg, each time extending your leg forward, holding for five seconds, and then returning to the starting position. Once you’ve completed the repetitions with your right leg, switch to your left leg and perform the same movement—extending the leg forward, holding for five seconds, and then returning to the starting position—ten times.
This exercise helps strengthen the muscles in your thighs and improves the flexibility of your knee joints. Remember to perform the movements slowly and smoothly, and avoid any motions that cause discomfort or pain. If you feel any discomfort, reduce the range of motion or stop the exercise.
WashU offers resources to enhance your well-being journey:
- One Pass Select
One Pass Select offers a flexible fitness solution for WashU employees covered by UnitedHealthcare on the university health insurance plan. With a single membership, you gain access to a network of fitness locations. Enjoy the convenience and flexibility of One Pass Select.
Ankle Plantarflexion and Dorsiflexion
Sit towards the front edge of a chair, ensuring your back is not leaning against the backrest, and place your feet flat on the floor. Start by lifting your heels off the floor as high as you comfortably can, pointing your toes downward. Feel the stretch in your calf muscles. Next, keeping your heels on the ground, gently pull your toes and the front of your foot upward, bending at the ankle, until you feel a stretch in the front of your ankle and shin. Hold this position for about five seconds. Return to the starting position by lowering your heels back down and pointing your toes downward again.
Repeat this movement ten times, alternating between lifting your heels and pointing your toes downward, and then pulling your toes and foot upward while keeping your heels grounded.
This exercise helps strengthen and stretch the muscles in your calves and shins, promoting ankle flexibility and mobility. Remember to perform the movements slowly and within a comfortable range of motion. If you experience any discomfort, reduce the range of motion or stop the exercise.
WashU offers resources to enhance your well-being journey:
- Mindfulness Audio Library
Reduce stress, enhance focus, and develop practical coping skills with WashU’s signature Move into Mindfulness program. Explore our audio library, designed to help you incorporate mindfulness practices into your daily routine for a calmer, more centered mindset.
Standing Toe Touches
Stand next to a chair for support if needed. Start by gently tucking your chin towards your chest. Then, slowly begin to bend forward from your waist, letting your back roll down gradually, and reach towards your toes. Bend your knees slightly if it feels more comfortable. Once you’ve reached a comfortable stretch or as far down as you can manage, hold that position for a moment, feeling the stretch along the back of your legs and lower back. To return to the starting position, initiate the movement from your hips, slowly rolling back up, stacking each vertebra one at a time, until your neck is upright again.
Repeat this movement five times, gradually bending forward, reaching for your toes, feeling the stretch, and then slowly rolling back up to a standing position.
This exercise helps stretch your lower back, hamstrings, and calves, promoting flexibility and relieving tension. Remember to move gently and avoid overstretching. If you feel any discomfort, only bend as far as is comfortable for you.
WashU offers resources to enhance your well-being journey:
- Join the Wellness Champion Network
Advocate for a workplace culture of well-being in your department. As a WashU Wellness Champion, you will promote the 8ight Ways to Wellness while addressing the unique needs of your team, helping to reduce stress and enhance overall well-being, fostering a healthier workplace environment.
Mini Squats
Stand in front of a chair with your hands resting on a desk or the back of the chair for support. Place your feet shoulder-width apart. To start the exercise, imagine you’re going to sit down in a chair. Bend your hips and knees while keeping your back straight, and gently lower your body as if you were going to touch your bottom to the seat of the chair. However, instead of actually sitting down, lightly tap or hover your bottom over the chair’s seat. Next, without fully sitting, rise back up to a standing position by straightening your hips and knees, using the support of the desk or chair if needed.
Repeat this movement ten times, bending your hips and knees as much as you comfortably can, aiming to tap your bottom near the chair’s seat but not actually sitting down.
If you find this movement challenging or uncomfortable, reduce the range of motion by bending your hips and knees only to a level that feels manageable for you.
This exercise helps strengthen your leg muscles, particularly the thighs and buttocks, while also working on your balance and stability. Always move at your own pace and only bend as far as feels comfortable. If you experience any discomfort, lessen the depth of the squat or stop the exercise.
WashU offers resources to enhance your well-being journey:
- Know Your Numbers | Complete your annual health screening
When you participate in an annual health screening, you’ll have the opportunity to detect early signs of disease through A1c levels, blood pressure, cholesterol, and other key indicators. Choose from three convenient options this year to proactively safeguard your well-being and, as a bonus, earn a $50 Visa gift card along the way!
Additional Support
For easy access to WashU well-being resources, consider bookmarking these pages:
- 8ight Ways to Wellness | Evidence-based framework guides WashU’s employee well-being programs.
- Well-Being hub | Explore resources tailored to every stage of the employee life cycle.
Participation in employee well-being programs is a benefit to employees and there are opportunities to earn rewards when you complete certain activities. There is no requirement for you to participate, but your privacy is protected when you do.