What is 8ight Ways to Wellness?

8ight Ways to Wellness is the framework that guides all of the programs and resources offered through WashU Human Resources Employee Well-Being. This challenge is an opportunity to learn about these evidence-based strategies to improve your overall wellbeing and reduce your risk of disease. Developed by WashU faculty, Dr. Graham Colditz, MD, DrPH, the 8ight Ways helps employees understand simple ways to live a healthy life. It’s for WashU, from WashU.

These strategies include:

  • Be physically active.
  • Don’t smoke . Limit alcohol.
  • Get health screenings and immunizations.
  • Eat a healthy diet and keep calories in check.
  • Use mindfulness and other healthy ways to lower stress.
  • Get enough sleep.
  • Plan for your financial well-being.
  • Work together toward wellness – with family, friends & community.

Together, the 8ight Ways can help give each of us the good health, energy and confidence to live our lives to the fullest – for ourselves, and for those close to us. Because we all value our health and the health of our friends and loved ones. 

What is the goal?

In this 6-week wellness adventure, your 8ight Ways to Wellness goal is to aim for 90 points (15+ points/ week) by recording physical activity.

What health practices count toward the goal?

Physical Activity – Earn points for recording at least 4,000 steps. Log steps manually or connect an activity tracker on your Settings page. Use the Step Converter to record activities not accurately measured with a tracking device, such as swimming, cycling, gardening, etc.

Who can participate?

All benefits eligible employees are able to participate.

What are the trivia questions?

Each day after you’ve logged at least 1 health behavior, you’ll have the chance to test your knowledge. It’s a fun query (no points, no pressure).

How do the activity trackers/ apps sync to my 8ight Ways to Wellness account?

After you register and connect a device or app to your 8ight Ways to Wellness account, it’s simple. Just put your device on in the morning, then each time you sync it with your computer or app and log into your 8ight Ways to Wellness account, you can see your steps add up. To see a full list of devices you can sync with, click here.

Can I log manually if I’m using a tracking device?

Eve if you have a device connected in 8ight Ways to Wellness, you can still manually record steps:

  • Go to the Log drawer.
  • Under Log, click Edit (by Steps), then enter the number of steps, and click Save.
  • To revert to device tracking, click Sync.

If my activity isn’t accurately measured with a tracker – like cycling – how to I count steps?

Just use the Step Converter in the Log drawer. Enter the activity and minutes, then 8ight Ways to Wellness does the conversion for you.

How do I get credit for my everyday movement if I’m not using a tracking device?

You’ve recorded your dedicated exercise minutes, but what about your movement throughout the day? You can manually add 2000-4000 steps for incidental movement each day, based on how active you were:

  • 2000 steps: I mostly stayed at my workstation except for occasional breaks.
  • 3000 steps: I moved a moderate amount, getting away from my workstation for short walks several times.
  • 4000 steps: I moved a lot, with frequent short walks to perform my job.

Why Friends?

Friends may be the most important 8ight Ways to Wellness feature. Having one or more join you improves your chance of success by 38% – and increases the fun by 100%. Visit the Friends page to send an invitation.

How does team participation work?

You have until March 29th to form a team of (4-20) members. The team competition will end May 5th, so be sure to complete logging by May 10th to have your activity count toward your team’s score.

In this friendly throw-down, teams challenge each other to see who can top the leaderboard. Although you can participate on your own, it may be the most fun part of this wellness journey. Scores are based on the team’s average points, plus Try it Tuesday challenges (1 bonus point/team member each week). Each person’s individual contribution affects the team score, so gather a group who will encourage and support each other along the way.

Why do I want to be on a team?

It’s fun! Plus, joining with others striving for similar goals keeps you accountable – and doubles your chances of success. So start a team or join a team with members close by, across the hall, or around the world.

What are Try it Tuesday challenges?

If you’re on an official team, you’ll find an additional activity in your Tuesday morning email and on the Team page – an everyday task to complete before midnight CT to earn a bonus point toward your team score.

Try it Tuesday activities are brought to you by Washington University School of Medicine Program in Physical Therapy.

If I have a disability, can I still participate in 8ight Ways to Wellness?

Yes; 8ight Ways to Wellness’ self-paced, flexible design fits people of all abilities. If walking isn’t possible, be as active as you can in whatever ways you enjoy. If you’re unsure which activities are best, check with your healthcare provider. The National Center on Health, Physical Activity, and Disability offers specific ideas.

In 8ight Ways to Wellness,  you can get credit for activities that don’t track steps by using the Step Converter in the Log drawer. If your activity isn’t listed, estimate your steps based on the closest in intensity (light, moderate, vigorous). An odometer can gauge distance in a wheelchair; 5 miles of pushing generally equals 10,000 steps (2000 steps/mile).

Is there a mobile app?

Log activity, view recipes, learn wellbeing strategies, and track your team — right from the palm of your hand. The 8ight Ways to Wellness mobile app automatically syncs with your online account… just log in using the same email and password.

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