Worksite Health and Fitness

       Knox County is a small community located in Northeast Missouri with a population of 4,131 (QuickFacts Knox co. census, 2011). Like many communities, residents of Knox County struggle with certain health problems. In 2007, 24% of residents in Knox County believed they had fair or poor general health status, 38% were overweight, and an overwhelming 30% were obese. 25% of these residents are without health care coverage, even though 21% have high blood pressure, 22% smoke cigarettes and 24% reported high cholesterol (Health & preventative practices for Knox county adults, 2007). Physical activity would help to lower these statistics, but according to County Level Estimates of Leisure-Time Physical Inactivity, 27.2% of adults in Knox County are physically inactive (2008).


       Physical inactivity is not only an issue in Knox County. The CDC reports that more than 60% of U.S. adults do not engage in the recommended amount of activity and approximately 25% of U.S. adults are not active at all (Physical activity and health: adults, 1999). The CDC also reported that only 15% of U.S. adults engage in vigorous activity regularly during their leisure time while only 22% of adults engage in exercise of any intensity regularly during leisure time (Publications, 2011). With these alarming statistics, it is important that adults learn ways to increase their physical activity and the benefits that come with this positive behavior change.

       Increasing physical activity can be difficult for adults who are employed. Worksite Wellness is becoming an increasingly popular topic, not only because of the statistics mentioned above but because sedentary lifestyles are a major contributor to the increase in obesity and chronic diseases (Physical activity and older americans, 2002). Those in the workforce are particularly threatened to a sedentary lifestyle because of the many hours a day spent at work that may not allow them to be active.
     About half of the population in Knox County is in the workforce, a total of 1,982 residents (ACS profile report, 2009). Because half of the population is employed, and a third of that population did not participate in physical activity aside from their jobs, it is essential people know how to fit exercise into their busy schedules. On top of spending the majority of their time at work, the mean travel time to work is 22.4 minutes, taking almost another hour away from their leisure time (QuickFacts Knox co. census, 2011).
       Even if companies do not have Workplace Health Promotion Programs, there are still many ways employees can add healthy behaviors to their workdays. Some ideas include:

• Initiating a stair climbing challenge where employees use stairs rather than taking the elevator (100 ways to wellness).
• Drinking water instead of soda or other sugary drinks
• Launching a pedometer challenge among coworkers. Although walking is a low-impact exercise, it has numerous health benefits such as lowering blood pressure, reducing the risk of type 2 diabetes, lowering cholesterol, managing weight and improving mood (Fitness, 2010).
• Working out with resistance bands or dumbbells during coffee breaks
• Using dumbbells at the desk while talking on the phone
• Incorporating stretching breaks during long meetings
• Taking a lap around the office every hour
• Eating healthier lunches instead of fast food
• Encouraging coworkers to take turns bringing in healthy snacks such as fruits and vegetables (100 ways to wellness).

       Social support from friends has been consistently related to regular physical activity, so encouraging fellow coworkers in starting healthy behaviors is essential.

       The CDC recommends adults engage in 2 hours and 30 minutes each week of moderate-intensity exercise, or 1 hour and 15 minutes of vigorous-intensity exercise (2008 Physical activity guidelines for americans, 2009). Moderate-intensity exercise can include brisk walking, riding a bike on level ground, or anything that will raise the heart rate and break a sweat. Vigorous-intensity exercise includes jogging, playing basketball, or working out hard enough that heart rate has gone up quite a bit and breathing is hard and fast. The CDC also recommends that this aerobic activity should be performed for at least 10 minutes at a time, preferably spread through the week (2008 Physical activity guidelines for americans, 2009).

       There are also recommendations for muscle strengthening activities. Adults should engage in muscular strength exercises at least 2 days a week at moderate to high intensity levels (2008 Physical activity guidelines for americans, 2009). These exercises should work all of the major muscle groups, including the legs, hips, back, chest, abdomen, shoulders and arms.

       There are many benefits to living a healthy lifestyle. Some benefits include lowering the risk of stroke, high blood pressure, type 2 diabetes, coronary heart disease, high cholesterol or early death (Physical activity and health: adults, 1999). Physical activity helps maintain healthy bones, muscles, joints and reduced symptoms of anxiety and depression. It can also prevent weight gain, and when combined with a healthy diet can help with weight loss.

       Employers can also benefit from an increase in worksite health. Employees have shown to be more productive and be absent less once they engage in healthy behaviors (Promoting workplace health, 2008). Employers can also see a decrease in health care costs, and employee morale’s are often boosted.

Works Cited

101 Ways to Wellness. (n.d.). Retrieved September 21, 2011, from Wellness Council of America: http://www.fitness.gov/execsum.htm#5

2008 Physical Activity Guidelines for Americans. (2009, July). Retrieved September 21, 2011, from CDC Fact Sheet for Health Professionals on Physical Activity Guidelines for Adults: http://www.cdc.gov/nccdphp/dnps/physical/prf/PA_Fact_Sheet_Adults.pdf

ACS Profile Report. (2009). Retrieved September 15, 2011, from Missouri Census Data Center: http://mcdc.missouri.edu/websas/acsprofile.usage_notes.shtml#MOEs

County Level Estimates of Leisure-Time Physical Inactivity. (2008). Retrieved September 21, 2011, from Centers for Disease Control and Prevention: http://apps.nccd.cdc.gov/DDT_STRS2/CountyPrevalenceData.aspx?mode=PHY

Fitness. (2010). Retrieved September 24, 2011 from Mayo Clinic: http://www.mayoclinic.com/health/walking/HQ01612

Health & Preventative Practices for Knox-Scotland-Clark County Adults. (2007). Retrieved September 15, 2011, from Missouri Department of Health and Senior Services: http://health.mo.gov/data/mica/CLS_Compare/header.php?cnty=103&profile_type=1 chkBox=C

Physical Activity and Health Adults. (1999). Retrieved September 21, 2011, from Centers for Disease Control and Prevention: http://www.cdc.gov/nccdphp/sgr/adults.htm

Physical Activity and Older Americans. (2002). Retrieved September 24, 2011, from the U.S. Department of Health and Human Services: http://www.ahrq.gov/ppip/activity.htm

Promoting workplace health. (2008, January). Retrieved from http://www.healthystates.csg.org/NR/rdonlyres/B6FC0AB2-A14A-4321-AAF8 778E57AA9752/0/LPBWorkplaceHealth_screen.pdf

Publications. (2011). Retrieved September 21, 2011, from The President's Council on Physical Fitness and Sports: http://www.fitness.gov/execsum.htm#5

QuickFacts Knox Co. Census. (2011, June 2). Retrieved September 15, 2011, from U.S. Census Bureau: http://quickfacts.census.gov/qfd/states/29/29103.html

Work and Jobs in Knox County, Missouri. (2010). Retrieved September 15, 2011, from City-Data : http://www.city-data.com/work/work-Knox-City-Missouri.html