ANNABELLE C.

FUENTES, MD, FPAFP

Vicente Sotto Memorial Medical Center
Wellness Coordinator
 The 6 Healthy Habits Of
Morning People
• Get enough sleep.
• Wake up on time.
• Exercise.
• Eat breakfast.
• Schedule your day and
to-do list.
• Read/listen to music.
 Lecture Outline
I. Wellness Defined
II. Aspects of Wellness
III. Occupational Wellness
IV. Workplace Health Model
V. Tips on Program Implementation:
a. “Pilipinas Go4Health Movement”
b. The Periodic Health Examination
 Health is a state of complete physical,
mental and social well-being and not merely
the absence of disease or infirmity. The
correct bibliographic citation for the
definition is:
WHO definition - World Health Organization
Difference Between Health and Wellness

1.Health is a state of physical and mental well-being while wellness is

gaining a general balance in all six health dimensions.

2.Wellness is more of a way of life or lifestyle that seeks to maintain

the right balance of all health dimensions.

3.Health is more of a goal or an end that should be achieved as

opposed to wellness.

4.Health is concerned with the treatment of diseases.

5.Wellness is a healthcare approach that is concerned with boosting

the immune system and sustaining a good balance in the body.
What does wellness mean to you?
• Wellness is more than being free from illness.
Wellness is a dynamic process of change and
growth.
• There are many interrelated elements of
wellness: physical, emotional,
intellectual, spiritual, social,
environmental, and occupational
“Wellness is defined as a dynamic process
of learning new life skills and becoming
aware of and making conscious choices
toward a more balanced and healthy
lifestyle across seven dimensions:
Social, Physical, Emotional, Career,
Intellectual, Environmental, Spiritual”
(Adapted from WHO: The Seven Dimensions of Wellness).
Emotional Wellness
relates to
understanding your
feelings and coping
effectively with stress.
Environmental
Wellness encourages
you to respect the
delicate balance
between the
environment and
ourselves.
Intellectual
Wellness involves
having an open mind
when you encounter
new ideas and
continuing to expand
your knowledge.
Physical Wellness
relates to maintaining a
healthy body and seeking
care when needed.
Social Wellness
helps you perform
social roles
effectively and
comfortably, and
create a support
network.
Spiritual Wellness
allows you to develop a
set of values that help
you seek meaning and
purpose.
Occupational
Wellness is about
enjoying your
occupational endeavors
and appreciating your
contributions.
Occupational Wellness is the ability to achieve
a balance between work and leisure time,
addressing workplace stress and building
relationships with co-workers. It focuses on
our search for a calling and involves exploring
various career options and finding where you
fit.
A workplace wellness program is a health
promotion activity or organization-wide policy
designed to support healthy behavior and
improve health outcomes while at work.
These programs consist of activities such as
health education and coaching, weight
management programs, medical screenings,
on-site fitness programs, and more.
 Are you engaged in the process of
Occupational Wellness?

Do I enjoy going to work

most days?
Do I have a manageable
workload at work?
Do I feel that I can talk to
my boss and co-workers
with problems arise?
 Workplace Health Model

Building a Step 1 - Assessment

workplace health Step 2 -Planning/
program should Workplace
involve a Governance
coordinated, Step 3
systematic and -Implementation
comprehensive
approach. Step 4 -Evaluation
 The systematic process of building a workplace
health promotion program emphasizes four
main steps:
• An assessment to define employee health
risks and concerns and describe current health
promotion activities, capacity and needs
• A planning process to develop the
components of a workplace health programs
including goal determination; selecting
priority interventions; and building an
organizational infrastructure
• Program implementation involving all the
steps needed to put health promotion
strategies and interventions into place and
making them available to employees
• An evaluation of efforts to systematically
investigate the merit (e.g., quality), worth
(e.g., effectiveness), and significance (e.g.,
importance) of an organized health promotion
action/activity
 Program Implementation
• The strategies and interventions available fall into four major
categories:

• Health-related Programs – opportunities available to employees at

the workplace or through outside organizations to begin, change or
maintain health behaviors
• Health-related Policies – formal/informal written statement that
are designed to protect or promote employee health. They affect
large groups of employees simultaneously
• Health Benefits – part of an overall compensation package
including health insurance coverage and other services or discounts
regarding health
• Environmental Supports – refers to the physical factors at and
nearby the workplace that help protect and enhance employee
health
DOH launches Pilipinas Go4Health campaign to
prevent lifestyle diseases
"Put on a thinking cap, stop
and evaluate your lifestyle,"
he said. "We have to
understand what is
excessive... galaw-galaw,
araw-araw.“
- Sec. ONA
Pilipinas Go4Health is the nationwide healthy
lifestyle movement spearheaded by the
Department of Health (DOH) and its partners.
It aims to inform and encourage Filipinos
from all walks of life to practice a healthy
lifestyle by :
making a personal commitment to physical
activity,
proper nutrition,
the prevention or cessation of smoking
and alcohol consumption.
 Improvement in lifestyle is needed to
drastically improve people’s health. Aside
from avoiding smoking and alcohol, there is a
need to correct the Filipinos’ diet and
encourage them to engage in more physical
activities.
THE
PERIODIC
HEALTH
EXAM
A group of tasks designed either
to determine the risk of
subsequent disease or to
identify disease in its early
symptomless state.
- Feightner et al., 1995
Counseling for the prevention of disease and
maintenance of health
Screening and health protection packages
Immunizations
Prophylaxis
Definition of Lifestyle
• ‘a way of life or style of living that reflects the
attitudes of a person or group’.
 THE PROBLEM
• Drinking too much leads to :
Heart disease
Breast cancer
Sexually Transmitted Diseases
Unintended pregnancy
Fetal Alcohol Spectrum Disorders
SIDS
Motor Vehicular Accidents
Violence
• In 1998, the Filipinos
were reported to have
consumed about 1.25
billion litres of beer
(equivalent to 3.9 billion
of beer bottles)
• According to the 1997
Family Income and
Expenditure Survey, an
average Filipino family
spends one per cent of
its income on alcoholic
beverages.
• In a survey conducted
by the University of the
Philippines in 1994, 60
per cent or 5.3 million
Filipino youths are said
to be drinking alcoholic
beverages. About 4.2
million of them are
males and 1.1 million
are females.
 Crime and Violence
• A number of cases of
sexual and drug abuse,
suicide and violence
among Filipinos have
been caused by habitual
drunkenness or alcohol
intoxication.
Why you should quit?
• Smoking is the most
preventable cause of death
in the United States.
• Smoking causes more than
one in five deaths in
America.
• 90 percent of lung cancer in
men is directly related to
smoking and 80 percent of
lung cancer in women is
caused by cigarettes.
• There are 4,000
chemical components
found in cigarettes and
at least 250 of them
are harmful to human
health, according to the
Centers for Disease
Control and Prevention.
 Second-Hand Smoke
Secondhand smoke is a serious health hazard for
nonsmokers, especially children.
Environmental tobacco smoke causes about
46,000 heart disease deaths and 3,400 lung
cancer death
Studies show that the risk of developing heart
disease is about 25-30 percent higher among
people exposed to environmental tobacco smoke
at home or work.
 Nutrition
• Are you physically healthy??
Nutritional Screening
Body Mass Index
BMI= Actual Body Weight in kg
(height in meter)2
 Body Mass Index
WHO ASIA PACIFIC
• <18.5 – underweight • <18.5 – underweight
• 18.5- 24.9 – normal • 18.5 – 22.9 – normal
• 25- 29.9 – overweight • 23 – 24.9 – overweight
• 30 – 34.9 – obese I • 25 – 29.9 – obese I
• 35- 40 – obese II • >30 – obese II
• >40 – obese III
• Creating a culture of health
and wellness in meetings
and conferences is an
important way to help
people eat well and be
physically active, foster
healthier wor
environments, and cultivate
social norms around
healthier choices and
behaviors.
Offer nutritious food and
beverage options:
• Offer recommended servings of fruits, vegetables, and
whole grains, especially for all-day meetings.
• Place healthier foods and beverages in prominent
positions, where they are most likely to be seen and more
likely to be chosen.
• Post calories in worksite cafeterias and at conferences
and meetings when appropriate and/or possible.
• Provide reasonable portions of foods and beverages
(i.e., avoid large portions).
• Consider not serving food at breaks that are not
mealtimes; instead provide physical activity.
• Ensure healthier options are attractively presented,
appealing, and taste good.
Beverages
Standard Healthy Meeting
• Make water the default
beverage.
• Do not offer full-calorie sugar-
sweetened beverages. Serve
100% juice, 100% juice diluted
with water, low-fat or non-fat
milk, calcium and vitamin D-
fortifed soymilk, or beverages
with 40 calories per container or
less.
• Offer low-fat or non-fat milk
with coffee and tea service
Examples of Moderate Intensity: Examples of Vigorous Intensity:
• Walking briskly (3 miles per hour • Race walking, jogging, or running
or faster, but not race-walking) • Swimming laps
• Water aerobics • Tennis (singles)
• Bicycling slower than 10 miles per • Aerobic dancing
hour • Bicycling 10 miles per hour or
• Tennis (doubles) faster
• Ballroom dancing • Jumping rope
• General gardening • Heavy gardening (continuous
digging or hoeing)
• Hiking uphill or with a heavy
backpack
Targeting your Heart Rate:
1. Resting Heart Rate
Targeting Your Heart Rate:
2. MHR & HRR
Targeting Your Heart Rate:
3. Your Lower Limit
Targeting Your Heart Rate:
4. Upper Limit
Targeting Your Heart Rate!
 Stairway to Health

• Daily living activities like

climbing the stairs
significantly contribute to the
30 minutes of physical activity
we all need... everyday.
• Using the stairs burns twice as
many calories as walking.
• Regular stair users have
greater leg strength and
aerobic capacity than non-
climbers.
One flight of stairs, three times
per day= 15 calories burned
Two flights of stairs, three times
per day= 30 calories burned
Three flights of stairs, three
times per day= 45 calories burned
Four flights of stairs, three times
per day= 60 calories burned
Five flights of stairs, three times
per day= 75 calories burned
Six flights of stairs , three times
per day= 90 calories burned
(*based on 150 to 160 pound
person. A lighter person will burn
fewer calories, a heavier person
will burn more)
 Suggested Programs
• Onsite fitness classes
• Ergonomic work stations or stretch breaks
• Promoting use of stairwell vs. elevator
• Flexible time off for physical activity
• Walking meetings
• Biking/running maps of vicinity
• Access to lockers, showers, bike racks
• Onsite preventive screenings
• Fitness fairs
• Inter-department competitions
• Sport-specific training seminars (ski preparation, running, cycling, stretching)
• Walking/pedometer program
• Company picnic with "field day" component
• Reimbursement or incentives for gym membership
• Discounted gym memberships
• Community runs
• Cycling events
• Encourage personal development through training/classes
• Mental fitness activities
• Book/article discussion sessions
• Speakers on intellectual topics to stretch the mind
• Quiz bowls or trivia contests
• Distribute articles highlighting importance of mental
fitness
Take actions to Control
STRESS
• Empower yourself
by taking actions to
control your stress
level. Set goals that
are reasonable to
achieve.
 How Does Stress Affect You

• Aches and Pains* • Feelings

• Headache • Anxiety
• Backache
• Anger
• Neck ache
• Stomach ache • Depression
• Tight muscles • Helplessness
• Clenched jaw • Out of control
• Energy Level and Sleep* • Tense
• Feeling tired without a good
reason • Other Emotional Signs
• Trouble sleeping • Easily irritated
• Impatient
• Forgetful
 How Do We Learn to Manage Our
Stress?
Step 1: Awareness! Learn about
your “Low Zone.”
• 1 — I’m creatively and cheerfully
engaged in life.
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
• Changing health behaviors thru counseling
gives the greatest potential impact of any
approach for decreasing morbidity and
mortality and for improving the quality of life
across diverse populations
LIVE SENSIBLY!
Among a thousand people ,
only one dies a natural
death….. the rest succumb
to irrational modes of
living.
Maimodes 1135-1204 AD
Laboratory
examinations
Physical
examination
 SCREENING TESTS CONDITION SCREENED 20-39 yrs 40-49 yrs 50-59 yrs 60 yrs &
above
Compute for Body Mass Index: Weight in kg/ Height in m 2 Obesity Yearly Yearly Yearly Yearly
OR
Compute for Waist to Hip Ratio: Waist Circumference in
cm/ Hip circumference in cm
Auscultory BP Hypertension Yearly Yearly Yearly Yearly
Eye Examination Night blindness, Bitot’s Yearly Yearly Yearly Yearly
spot & xeropthalmia
Smoking history Smoking Yearly Yearly Yearly Yearly
Alcohol consumption Potential alcohol abuse Yearly Yearly Yearly Yearly
Level of activity Sedentary lifestyle Yearly Yearly Yearly Yearly
Non-fasting total cholesterol Dyslipidemia - Every 2 years Every 2 years Every 2 years
Any of the following: FBS, RBS, 75g OGTT ECG: or RCG* Diabetes - Every 2 years Every 2 years Every 2 years
Visual examination of oral cavity Oral Cancer - - Yearly Yearly
Fecal occult blood testing Colorectal cancer - - Every 2 years Every 2 years
Question on hearing problems Hearing Loss - - Yearly Yearly
Visual acuity with Snellen Chart Visual Impairment - - - Yearly
Functional reach Predisposition to fall - - - Yearly
Women
Query on past or present domestic violence Domestic violence Yearly Yearly Yearly Yearly
Clinical breast examination Breast cancer - Yearly Yearly Yearly
Screening mammography, if available
Post-Menopausal Women
Fasting total cholesterol Dyslipidemia - Every 2 years Every 2 years Every 2 years
Risk factor assessment for osteoporosis** Osteoporosis - Once
 Adult Immunization
PSMID RECOMMENDATION FOR ALL ADULTS

• Tetanus booster every 10 years

• Rubella
• Varicella- 2 doses one month apart
• Hepatitis B – after screening

Elderly

• Influenza annually
• Pneumonia every 5 years
• Vitamin A for young children
• Folic acid for pre-natal and post natal
care
• Calcium for all women
• Diabetes Mellitus/ Atherosclerosis
– aspirin
• Therapy for TB (INH)
– B6
• Alcohol abuse
– Thiamine
• Pre and Post Surgery
– Antibiotics
• Coronary Heart Disease
– statins
 Social Wellness
Programs
• Sponsor community events
• Hold a "work and families
day" where families can
tour the worksite
• Discussion groups for
specific topics of interests
• Team building activities
• Mentor program
 Emotional Wellness
Programs
• Stress management
program
• Journaling
workshops
• Employee
Assistance Program
• Support groups
 Spiritual Programs

• Community activities
• Meditation workshops
• "What is Spiritual Health" workshop
• "Random Acts of Kindness" campaign
• Charge admission to wellness program by requiring
participants to bring can of food or other donation
to local charity
Your health is important
wherever you go. And
now that many people
are spending most of
their day sitting at a
desk or inside an office,
implementing health
programs inside the
workplace has become a
vital piece of the healthy
lifestyle puzzle.
 Visit US!!!
• VSMMC Wellness and Occupational Health Center
• 2nd Floor
• OPD Building
• Vicente Sotto Memorial Medical Center
• B. Rodriguez Street, Cebu City
• Tel. # 253-9891 to 99 loc. 445
• Direct line: 239-8881
• Mobile # 0932-535-4434
• Email: vsmmc_wellnesscenter@yahoo.com
 THANK YOU
AND
A
HEALTHY DAY
TO ALL!!!