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Wellness Newsletter
September 2024
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Walktober Returns! Registration Open Now
One of the most popular Wellness Program offerings, Walktober, will return this October!
Walktober offers a fun and inspiring way to take advantage of autumn’s cool temperatures and spectacular views as you step out and step up to better health. During the month of October, participants will be taken on a virtual color tour through some of the world’s most vibrant, breathtaking landscapes — while boosting energy, improving mood, and making walking a priority…for life. Participants will fill up a virtual tree with red, orange, and gold leaves based on daily physical activity, by linking a tracking device/app or using the platform's built-in tracking tool.
Sign up now, and you can download the Walktober app, form or join a team (optional), add friends, and browse recipes and other resources while you wait for the challenge to kick off. Those who actively participate will be entered into a prize raffle at the end!
Tuesday, Oct. 1 - Thursday, Oct. 31. Registration and team formation closes Oct. 6.
Walktober is open to benefits-eligible faculty and staff only. Participation in Walktober can count toward the requirements for the Physical Activity Wellness Program Incentive.
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Qualify for $25 Per Month in 2025 by Completing
Three Wellness Activities This Fall
Faculty and staff who plan to use the university's Benelect medical plan next year may begin completing eligible activities to earn a $25 Monthly Wellness Incentive in 2025. Specifically, the following activities should be completed during the annual qualifying period of September 1 through November 30. Nov. 30, 2024, is the deadline for completion.
To earn the incentive, you MUST COMPLETE:
And CHOOSE TWO of these three OPTIONS:
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Biometric Screening - Complete at an on-campus screening event, a Quest Diagnostics Patient Service Center, or through your primary care provider with results submitted via Quest's Physician Results Form. Appointments are available on campus during the qualifying period. Login to the Quest site with CWRU Single Sign On to schedule your appointment or download a Physician Results Form. Screenings are free and available to all benefits-eligible employees, even if you are not seeking to earn incentives.
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Tobacco Attestation Form - Available 9/1 in HCM in the "Wellness" tile.
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Primary Care Provider Attestation - Available 9/1 in HCM in the "Wellness" tile.
Please note that the Wellness Incentive Program is voluntary, and earnings are taxable. Those who qualify for the $25 Monthly Wellness Incentive this fall for 2025 will have the opportunity to earn an additional $200 in Wellness Program Incentives in 2025. Those who are working toward that goal this year, don't forget to attest in HCM by November 30!
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On-Campus Flu Shot Clinics
Flu vaccinations are offered at various campus locations each fall through University Health & Counseling Services, with support from the FPB School of Nursing and University Wellness Program. The flu shots are free for CWRU faculty, staff, and students.
Appointments are taken on a walk-in basis, so you do not need to pre-register. You must bring your CWRU ID card. There are several flu shot clinics scheduled for September and October. Follow the link to the left to view dates, times, and locations for the clinics.
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Sleep Well
Learn more about the importance of quality sleep, as well as common sleep disorders, and how these can affect our health and well-being during this 8-week program taught by Metro Health Sleep Medicine physicians and additional health professionals. View the list of topics on our Sleep web page.
Thursdays, Sept. 26 - Nov. 13,
12-1 pm via Zoom
Monthly Wellness Incentive recipients can earn a $100 Wellness Program Incentive in the Sleep category for this series.
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The Grief Recovery Method Outreach Program
The Grief Recovery Method Outreach Program is an action-packed, powerful, directive experience that helps participants recover from their grief and heal their wounds. People experiencing death, divorce, and other losses may be interested in attending. Debbie Nadzam Melnyk, PhD, RN, FAAN will be the facilitator for this 8-week series, which provides partnerships and guidance to ensure that participants can let go, heal and move on with their lives. Learn more about the Grief series.
Wednesdays, Sept. 25 - Nov. 13,
4:30-6:30 pm, in-person at the Tinkham Veale University Center, except the session on Oct. 16 which will be held in the Thwing Center. Space is limited.
Monthly Wellness Incentive recipients can earn a $100 Wellness Program Incentive in the General Wellness category for this series
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Self Defense
This 8-week program, taught by the Division of Public Safety, will provide faculty and staff with general knowledge about self defense through a hands-on experience. Participants will learn how to defend themselves and others from bodily harm against hostile actions; develop attack skills, escape techniques, and safe training practices; and foster skills in preventative and situational awareness, applying pressure points and other self defense techniques.
Monthly Wellness Incentive recipients can earn a $100 Wellness Program Incentive in the General Wellness category for this series.
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Wednesdays,
Sept. 18 - Nov. 13
(no session Oct. 16),
12:10-12:50 pm,
at the Veale Rec. Center
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In-Person Physical Activity Programs
Employees who regularly engage in moderate exercise experience less burnout than their colleagues who work out less, a study from the University of Michigan found. Moderate exercisers reported feeling less emotionally exhausted and more satisfied at work. Americans should be spending about two and a half hours getting moderate exercise throughout a week, but about 80% of the population isn’t, according to a report from the U.S. Department of Health and Human Services.
Be part of the 20%! The programs below are both 10 weeks in duration and can count toward meeting the requirements for the Physical Activity Wellness Program Incentive.
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Muscle Conditioning
Join One to One Fitness instructor Gab'riel Shabazz for a 10-week Muscle Conditioning class and devote time to your physical fitness. One to One will provide any equipment that may be used in addition to body weight.
Tuesdays, Sept. 17 - Nov. 19,
5:30-6:15 pm at Veale Rec. Center
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Vinyasa Flow Yoga
This Yoga class, instructed by Julie Brown, will provide an opportunity to build strength while achieving the mental health benefits associated with a regular yoga practice. This flow class is appropriate for those who already have some experience with yoga.
Thursdays, Sept. 19 - Nov. 21,
12-12:45 pm at One to One Fitness
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Slim Your Screen Time
Spending less time in front of a screen (phone, computer, tablet, etc.) allows you to increase physical activity, build social relationships that contribute to resilience, and improve your mood and mental health. Want to learn more about why this is? Listen to this TED Talk with Psychologist Adam Alter. If you would like to spend less time in front of screens and desire support in doing so, we have a program for you. This program should also be helpful for anyone experiencing stress or anxiety in relation to current events featured in the news and social media.
Slim Your Screen Time from Mayo Clinic Health System is a free self-guided program designed to help you improve your health by reducing screen time. The program will encourage you to play, explore, and connect more. Slim Your Screen Time runs for two months and will begin when you register. You can choose to participate on your own or as a group (i.e. along with your family or friends – this is great to do with kids!).
Participants are encouraged to start the program between now and Oct. 11. Once you begin, you will complete the activities on your own time, and we ask that you submit your checklist with at least 30 activities completed to Deanna Duffy at dxd516@case.edu by Nov. 30, 2024.
Participate in Slim Your Screen Time if you are ready to make the most of life by living fully — present and in the moment. Don't miss out on the fun and beauty that is happening around you.
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Chair Massages Available Sept. 17
A chair massage can help relax and loosen sore muscles, as well as reduce stress, tension, and anxiety. You can experience all these benefits and more by treating yourself to a chair massage before fall semester is in full swing! Appointments are available:
Tuesday, September 17, from 11:30 am - 2:30 pm
Thwing Center, Meeting Room 224
The chair massages, provided by One to One Fitness, last for 13 minutes and cost $15. Registration and pre-payment is required. You can see available times, reserve your slot, and pay via the link to the left. Enjoy!
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Professional Development Center: Workplace Well-being
The Wellness Program is partnering with the Professional Development Center to bring you several training opportunities this Fall. Join us in September for the first two installments of the Workplace Well-being series:
The Importance of Well-being as a Supervisor
Monday, September 9, from 10:30 - 11:30am
Register on Campus Groups
The Importance of Well-being for Your Team
Monday, September 23, from 10:30 - 11:30am
Register on Campus Groups
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Work Happiness Method
Join Positive Psychology expert Stella Grizont for this 8-week series to learn how to be happier and more satisfied at work. Stella's evidence-based, energetic, and supportive approach has helped many individuals identify a clear vision for their professional path and make a plan to move forward. This program includes weekly training sessions, pre- and post-series assessments, worksheets, access to recordings, and gentle email reminders to help participants stay on track.
Mondays, September 9 - October 28, 12-1 pm via Zoom
Monthly Wellness Incentive recipients can earn a $100 Wellness Program Incentive in the Career Well-being category for this series.
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Positively Powerful
We each have the power to create our best lives through positive intentions. Join this 9-week series, packed with powerful tools and strategies, to enhance your daily life. Each week, faculty and staff will learn about a new technique and perspective on optimism and positivity from a lineup of subject matter experts. View the list of session topics here.
Wednesdays, Sept. 18 - Nov. 13, from 12-1 pm via Zoom
Monthly Wellness Incentive recipients can earn a $100 Wellness Program Incentive in the Stress Management category for this series.
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Thursdays
Sept. 19 - Nov. 14
(no class 9/26)
4-5:30 pm
Via Zoom
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Building Community, Connections & Personal Healing Through Storytelling
Not only is using strategic storytelling skills a powerful communication tactic, but it also enhances belonging within groups and strengthens the ties that bind individuals together. Join Matthew Dicks, author and master storyteller, to improve your ability to tell great stories while exploring your life more deeply and forming interesting new relationships with your workshop colleagues.
Monthly Wellness Incentive recipients can earn a $100 Wellness Program Incentive in the Community Well-being category for this series.
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CWRU Wellness Team
Elizabeth Click, Medical Director - erc10@case.edu | 216-368-5790
Deanna Duffy, Wellness Manager - dxd516@case.edu | 216-368-5997
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