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Fitness-Nutrition-Sleep

Baystate Healthy offers a variety of ways to help you manage your physical and emotional health. Explore the options below to find the programs and resources that work for you!

Fitness

Fitness at Work and Home

Find Fitness Centers and Activities Near Your Home

See the current listing of a variety of classes and fitness centers by town.

Get Reimbursed!

$150 Fitness & Stress Reduction Program Reimbursement: Employees who are enrolled in a Baystate Health-Health New England medical plan are eligible to receive up to $150 reimbursement for the purchase of a qualifying fitness center membership, fitness classes, or personal training. 

Download the 2020 Form (submit by March 31, 2021)

 

Ompractice - Tele-yoga and meditation: Free One Week Trial!

Ompractice is the only online platform offering live, daily online yoga and meditation classes. You choose your date, time and location.  No matter where you are, your yoga teacher sees and supports you throughout the class.  All Baystate team members have access to a special 1-week free trial coupon!

Here’s how it works:

1. Visit, www.ompractice.com
2. Pick a class - Ompractice has over a dozen teachers offering morning, day and evening classes.  Use coupon code: BaystateHealthy at checkout
3. Set Up Your Space - Roll out your mat and position your laptop or mobile phone 7-8 feet away from you.
4. Begin Your Practice - Log into your digital classroom with one click and get real time feedback while you practice.
5. If you decide to continue- You’ll find the experience motivating and the prices incredible.  For instance one month unlimited classed $25 or a year for $150! Plus, Ompractice qualifies for the $150 Reimbursement through HNE!

Onsite Classes - all onsite classes are currently suspended, due to COVID-19. Once restrictions are lifted and gatherings of 10 or more are once again permitted, this class will resume. Check here in May for updates.    

Self-guided Videos

  • VIDEO: This guided stretch routine that will re-energize your mind and body.
  • VIDEO: Try this 10-minute Resistance Band Exercise Break at your workstation.
  • Fitness DVDs Available for Home Use: View the full list or borrow a DVD.

Indoor Walking Routes

Choose your location and walk inside when weather permits!

Walking Clubs

Join or Start a walking club at your work location!

Bike Rack Locations

  • Baystate Medical Center: Daly Garage, outside Chestnut entrance, Emergency Department ambulance entrance. Also: 3300 Main Street, 3350 Main St, 354 Birnie Ave, 280 Chestnut St, 361 Whitney Ave, Walter Street Parking Garage.
  • Baystate Mary Lane Outpatient Center: North entrance, main entrance
  • Baystate Franklin Medical Center: Human Resources entrance, main entrance

Valley Bike Share

The Valley Bike, bike share program has a location at BMC--in parking lot in front of the Chestnut Surgery Center.  To learn more about membership benefits, visit Valley Bike.  Baystate team members receive a 20% discount with the code entered at checkout: BSHPM

 

Nutrition and Weight Management

WebMD Health Coaching - Weight Management

Weight Management coaching is a 1 year program dedicated to managing weight as part of improving overall well-being. Your coach will help you:

  • Establish positive patterns that become part of every day life
  • Emphasize consistency and accountability
  • Uncover and unlock emotional triggers to facilitate positive changes

For more information about the new and no-cost WebMD Health Coaching program, click here.

Weight Watchers

All benefits-eligible Baystate Health employees receive 100% coverage on Weight Watchers membership!

 

Eat for Life

Eat for Life is 10-week mindful eating course using mindfulness as the foundation for learning to create a healthy relationship with food, mind, and body. This non-diet approach to eating advocates self and body acceptance as the first step in making changes. There are two upcoming opportunities to take this class:

  • Tuesdays, September 24 - December 3 (no class 11/26) from 6pm - 7:30pm
  • Wednesdays, September 25 - December 4 (no class 11/27) from 9:30am - 11:00am

Both courses include one free orientation day on either (you choose): September 17 from 6 - 7:30PM or September 18 from 9:30 - 11A.

Cost varies by income. The program qualifies for the BH-HNE $150 reimbursement.  Click here to register.

Nutrition Tips

One of the best things you can do for your health is to eat real, whole, unprocessed foods.  Below are materials and tools to help you do it on your own!
Grocery List    
Whole Food Spectrum

Helpful Tools

Grocery Store Checklist: Use this handy  grocery checklist for your trips to the store.  Personalize it and make it yours!

Healthy and Affordable Dressing Recipes: Dozens of Dressings

Healthy snack ideas: 100-150 calorie snack ideas and 150-200 calorie snack ideas

Learn Ancient Ways of Preparing Grains-  With the Grain

Leafy Greens Recipes - Learn more facts about leafy greens here.

 

Healthy Sleep

Why Is Sleep Health Important?

According to the National Sleep Foundation, most adults need seven to nine hours of sleep a night. While rare, some adults may only need as little as five hours or as much as 10 hours a night of sleep. The key is that you wake up feeling refreshed whatever amount of sleep you get. Getting enough sleep and good quality sleep helps you maintain good health function during the day. Sleep affects every part of our lives, including health, safety, mood, learning, appearance, relationships and productivity.

People who sleep well are more likely to:
• Maintain a healthy weight.
• Have a stronger immune system to fight off infection and illness.
• Experience greater energy throughout the day.
• Have better concentration and memory.
• Make fewer errors.
• Have a more positive outlook on life and feel happier.

The risks of poor sleep accumulate over time and can lead to serious health conditions including:
• Weight Gain and Obesity
• Anxiety and Depression
• Heart Disease
• High Blood Pressure
• Diabetes
• Stroke
• Gum Disease
• Reflux (GERD)

In addition to these health risks there is an increased risk for accidents and injuries. A few statistics from the National Sleep Foundation report:
• About 20% of all serious car crashes are linked to driver sleepiness.
• Those who get less than five hours of sleep have 4.5 times the risk of being in a sleep-related car crash.
• Workers with severe insomnia make 2.5 times more serious work errors than people who get proper sleep.

How to Sleep Well

Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week.

According to the National Sleep Foundation, “it is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This can vary from person to person. For example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to seven hours in bed in order to keep the sleep pattern consolidated.” Some sleep issues may require further evaluation from a sleep specialist. If you need further assistance, speak with your health care provider.

Practice Proper Sleep Hygiene with these Tips:

  • Keep regular sleep/wake times. Try to go to bed and wake from sleep at the same time every day of the week.    
  • Establish a regular pre-sleep routine. Plan ways to wind-down. Read, listen to music, brush your teeth, take a bath, relax with mild yoga, etc.
  • Develop relaxation techniques. Keep stress out of the bedroom. Meditation, deep breathing and progressive muscle relaxation are effective techniques. Try to avoid emotionally upsetting conversations, activities, TV shows, etc. before bed. Don't dwell on, or bring your problems to bed.
  • Maintain a dark, quiet environment. Light triggers the body to awake, even the light from an alarm clock.
  • Keep the bedroom temperature cool. One trigger for sleep is when the body’s core temperature drops.
  • Get regular exercise. Regular exercise can promote healthy sleep, but avoid exercise right before bedtime. Experts recommend exercising at least three hours before bedtime. Some relaxing exercise like yoga can be done before bed.
  • If unable to fall sleep within 20 minutes, get out of bed until sleepy. Do a restful activity out of your bed like reading or journaling your “worries.” Clear your mind and relax your body for falling back to sleep.
  • Set the alarm but hide the clock so you can’t see the time. Being aware of the time can create anxiety making it more difficult to fall back to sleep.
  • Avoid alcohol near bedtime. Although alcohol can help you fall asleep it actually causes more awakenings during the night and much less restful sleep.
  • Avoid nicotine. Nicotine is a stimulant and can disrupt sleep.
  • Avoid caffeine at least 6 hours before bed. A lack of sleep can trigger the desire for caffeine but the more caffeine you consume the more difficult it becomes to sleep at night.
  • Naps can disrupt night time sleep. A short nap (20-30 minutes) is OK for those who are able to sleep through the night. This type of nap provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep. But, avoid longer naps that can interfere with night time sleep.
  • Give your pet his own bed. Although dogs and cats can be great to snuggle with in bed they are often responsible for disrupting our sleep throughout the night.
       

How Sleepy Are You?  

Take this short self-assessment to find out if your sleeping within normal range or if it might be time to talk with your doctor or a sleep specialist about taking steps to improve your sleep.    

Shift Work Sleep Disorder

Shift Work Sleep Disorder (SWSD) is a sleep disorder that affects people who frequently work at night or rotate shifts. The human body wants to maintain regular sleep and wake patterns seven days a week. Shift work schedules work against the body’s natural circadian rhythm. Learn more here.    

RESTORE - Self-Paced Sleep Program- App

If you’re finding it hard to fall or stay asleep with all the talk about COVID-19 in the news, RESTORE®, one of Magellan Healthcare’s educational digital cognitive behavioral therapy (DCBT) programs, is a private, confidential online program that may help individuals who are experiencing insomnia and other sleep difficulties. Available anytime, anywhere at no cost to you, this six-session program uses proven cognitive behavioral therapy techniques to teach you skills, techniques and practices that can improve mood and promote better sleep

How do I get started?

This program is one of six DCBT apps available by our partner, Magellan Health.  As a Baystate Health employee, you and your household members have access to all of Magellan's DCBT programs through the Magellan Ascend website. To obtain access code for the Magellan Health apps, first create an account at MagellanAscend.com.  Once on the website, create an online account to have full and confidential access to these resources. 

  1. Select the blue Find My Company/Log In - upper right
  2. Select the tab "Log In"
  3. Select "Sign Up"
  4. Complete the registration form
  5. Select "Get Started", then visit the Self-care program page and click "Begin an assessment"

Break the Sleep-Stress Cycle - Self-Paced Program - App

Sleep is the foundation of a healthy body and mind. Not getting enough sleep is a risk factor for diabetes, depression, and cancer, and even puts us at higher risk for car accidents, industrial disasters, medical errors, and job-related injuries. The Centers for Disease Control has officially deemed sleep a public health issue, with nearly 87 million Americans suffering from sleep deprivation. “Adequate sleep is critical to our physical and mental wellbeing,” says meQuilibrium Chief Medical Officer Adam Perlman, MD. “It’s foundationally connected to everything we do, and it’s not an expendable resource.” Sleep affects every aspect of our lives, from mood to stamina to focus—and even things that are seemingly unrelated, like our happiness at work. Learn more about what meQuilbrium calls the "sleep-stress cycle" in this article.

 

meQuilibrium is an online, clinically validated stress management and resilience skill building platform. The program is highly personalized and helps you uncover your natural thinking and response styles. Your personal meQ journey includes daily practices, guided meditations, self-care activities, daily tips for dealing with the stress and uncertainty of the current climate. Experience a sampling of what meQ has to offer!

For full access to meQ resources, you must first initiate the connection through your WebMD portal- after that, download the app! Within the link above, select the Unlock button. Once logged into your WebMD portal, select the meQ card from the homepage. meQ is provided at no cost to all benefits-eligible employees.

Ergonomics

Ergonomics is the study of the kind of work you do, the environment you work in, and the tools you use to do your job. Proper ergonomics can help reduce fatigue, discomfort and injury at work.

Practice Healthy Ergonomics to Prevent Injury

Healthy ergonomics is especially important if you:

  • Sit or use a computer 4 or more hours a day 
  • Frequently lift patients or heavy objects
  • Frequently "push," "pull,"  or perform "overhead reach" motions during your day

Preventative Practice:

The annual web-based training on Basic Ergonomics, covers the basic principles of ergonomics and how they apply to work at Baystate Health.  In particular, the training addresses healthy ways to work in job roles that require long periods of sitting and frequent lifting, pulling, pushing or reaching overhead. 

Workstation Self-Assessments: 

  • Computer Workstation Ergonomics - This guide includes an Evaluation Checklist to help you create a safe and comfortable computer workstation.
  • Computer Workstation Ergonomics: Posture, Process & Environment -This guide illustrates simple principles that will help you work safely and comfortably at your computer workstation.

Formal Workstation Evaluations:

To request a formal workstation evaluation, your manager should contact the Injury Prevention Coordinator in the Safety and Environmental Affairs department at 413-794-5174. The cost of this workstation evaluation is charged to your department cost center, unless you have an approved Worker's Compensation claim.  

Workplace Injury:

If you believe you have sustained a workplace injury: 

1. You or your manager must complete the "Worker's Compensation Employee Incident" request type on the Accident Report form, found on the eWorkplace>Departments>Employee Health Service

2. Call Employee Health Services at 413-794-3254 to schedule an appointment. 

Chronic Condition Management

WebMD Health Coaching- Chronic Conditions

You and your coach will work to manage your chronic conditions as part of improving overall well-being. For those with asthma, diabetes, chronic obstructive pulmonary disease (COPD), coronary artery disease (CAD), and heart failure.

Your coach will help you focus on:

  • Your overall lifestyle as part of your condition management (diet, exercise, weight management, tobacco cessation, stress resilience)
  • Medication adherence and compliance
  • Condition monitoring (daily monitoring, ongoing provider visits and tests, annual exam, symptom management)

For more information about the new and no-cost WebMD Health Coaching program, click here.

Health New England Care Management

Health New England offers its plan members care management for chronic asthma and diabetes. As part of the program, you will have a one on one relationship with a care manager, receive education over the phone with supplemental materials mailed to you, and more.  Call Health New England at 800-842-4464.

Weight Watchers for Diabetes

Weight Watchers for Diabetes meets the unique needs of those living with Type 2 Diabetes. This membership includes individualized support and guidance from a Certified Diabetes Educator (CDE), unlimited meetings and weekly emails. 

To Enroll in Weight Watchers:

In order to take advantage of this free offer, you must enroll through the BH-Weight Watchers online portal. Need Help? View the sign-up instructions on page 2.

  • If you are a current or past Weight Watchers member and would like to link to your current/old account, please call 1-866-204-2885.
  • For quick registration, enroll online by entering employer id: 65888 and passcode: ww65888. 
  • For additional information about the program, read Weight Watcher's Frequently Asked Questions