march into spring

How small daily changes can last a lifetime and reduce your waistline

Last month, the Office of Child and Families Services Training Center in Rush, along with 24 other State agencies, launched a health and wellness program for its employees that, in its pilot stage, has been the most successful wellness program implemented, according to New York State Employee Assistance Program (NYS EAP) Manager Karen Dunn. And, the good news is that any individual or organization can participate and reap the benefits from this program by making small daily changes to achieve or maintain a healthy weight!

So, what is this program, you ask? It’s called America On the Move, the research-based flagship program of the America On the Move Foundation, a national non-profit dedicated to helping individuals and communities across the country to improve health and quality of life.

The America On the Move message is simple: move more and eat smart by making two small daily changes:

• Take 2,000 more steps (about 1 mile)

• Eat 100 fewer calories (about a tablespoon of butter)

The NYS EAP awarded grants for agencies to purchase pedometers and America On the Move Quick Start guides, helping to educate participants about the program and get them motivated. But State employees aren’t the only people that can get involved with America On the Move. You can participate in the program using the same materials, along with free online tracking tools, by visiting www.americaonthemove.org.

James Knowles, Superintendent of New York State School For the Blind in Batavia, and the school’s Wellness Committee jumped at the chance to engage over 100 colleagues and all students in America On the Move. “We are behind promoting exercise, energy, enthusiasm, and eating healthy, and this program is an excellent way to promote a healthy lifestyle while building teamwork and having fun,” said Knowles. The school kicked off America On the Move locally by establishing weekly walking activities and providing daily health tips.

Unlike these dedicated Western New Yorkers, more than 60 percent of American adults do not get the recommended 30 minutes of physical activity a day, and 25 percent of American adults aren’t physically active at all.

Dr. James O. Hill, America On the Move Foundation co-founder and professor of pediatrics and medicine at the University of Colorado Health Sciences Center in Denver, is thrilled to be working with New York State to help employees lead healthier lives. He offers the following sample tips to help you join State employees in getting healthier - hundreds of additional tips are available on America On the Move’s Web site.

Move more each day by:

  • Marching in place while watching your favorite TV show
  • Avoiding elevators and escalators: take the stairs instead
  • Window shopping while you pace through a shopping mall
  • Weeding, hoeing, raking, and pruning - gardening is an everyday way to be more active
  • Designating 10 minutes of your lunch break for a quick walk
Reduce calories each day by:
  • Picking water-packed tuna instead of tuna packed in oil
  • Using vegetable cooking spray and nonstick cookware instead of butter, margarine, or oil when stovetop cooking
  • Substituting half or all the oil in a recipe with applesauce when baking.
  • Limiting yourself to 1 portion of bread, rolls, crackers, chips when dining out, or better yet, save your appetite for your meal
  • Leaving 3 - 4 bites on your plate at each meal

© America On the Move Foundation 2005