Peak Leadership Institute Wellness Program

Overview:

 

The purpose of this program is to provide health education, support, and encouragement to you and your colleagues for reaching your personal wellness goals, and to do so in a fun and social way.

 

Focus, creativity, decision-making, and many other capacities related to leadership and performance are greatly supported by a clear, balanced, and vital mind and body. Research has shown that each of the elements of the wellness competition meaningfully impact healthy functioning of the mind and body.

 

Details:

 

Participation in this program is strictly optional. If you choose to take part you will be given a log to record your participation in 4 categories of wellness related activities: 1. Diet; 2. Exercise; 3. Sleep; and 4. Meditation (or similar evidence based stress management activity for which you have provided published research references).

 

This is a team event. To participate you will need to organize yourselves into teams of 3 to 5 members each. Team members earn points for participation in each of the 4 wellness activities every day.

 

The Four Areas of Wellness

with corresponding point values

Exercise:

• 2.5 points for each 10 minutes of walking or each 2,500 steps, maximum 10 points per day for walking

OR

• 5 points for each 10 minutes of aerobic exercise (e.g. biking, running, swimming, rowing, etc.) Maximum 14 points per day for aerobic exercise.
• Weekly maximum of 70 points for exercise.

Sleep:

• 10 points per day for going to bed before 11:00 and waking up without an alarm

OR sleeping 7-9 hours* (Count time starting from when you lie down and turn off the lights, regardless of how long it takes you to fall asleep.)

Diet:

• 6 points per day for eating 2 servings of vegetables
• 4 points per day for eating 1.5 servings of fruit
• 2 points per day for eating 12 nuts
• Note: 1 serving is equal to the size of one fist
• Also note: Dr. Molina recommends a diet that includes minimal saturated fat (animal fat and hydrogenated oils), salt, and added or refined sugar (soft drinks and fruit juices)

Meditation:

• 5 points for meditating 20 minutes once in a day (ending with at least 3 minutes of eyes closed rest).

OR

• 12 points for meditating twice in a day (ending with at least 3 minutes of eyes closed rest).

Special Health Events:

Bonus Points will be given for participation in special events that further demonstrate engagement with the four above wellness activities. These events will include activities such as health education presentations, organized group fitness events, and meditation retreats.

 

 

The above summary of U. S. government recommendations for exercise, sleep, and diet comes from Dr. Cesar Molina, M.D., Medical Advisor of the Peak Leadership Institute.

 

According to the USDA Most adults do not need to see their health care provider before starting to exercise at a moderate level. However, men over the age of 40 and women over the age of 50 planning to start vigorous physical activity should consult a health care provider. Individuals with one of the conditions below should also consult a health care provider for help in designing a safe program of physical activity.

• A chronic health problem such as heart disease, high blood pressure, diabetes, osteoporosis, asthma, or obesity.
• High risk for heart disease, such as a family history of heart disease or stroke, eating a diet high in saturated fat, trans fat and cholesterol, smoking, or having a sedentary lifestyle.