Joseph Delgado M.S.

FINDING TIME FOR WELLNESS

-TIME MANAGEMENT-

QUESTIONS

Presentation Goal1. To create balance in one’s

life by instilling good wellness practices

This presentation is not a guide on how to workout

INTRODUCTION

Time management

Wellness

Integrating Wellness into our day

Understanding Why

Recommendations

OVERVIEW

Manager of the Better Me Employee Fitness Program at R.I.T.

Co-owner and manager of Max Effort

Completing Master’s in Health Systems Administration

Master’s in Professional Studies (Business and Human Resources)

American Council on Exercise (ACE) certified personal trainer

Cooper Institute certified personal trainer

State and National powerlifting record holder

BACKGROUND

For this exercise you will close your eyes for 1 minute. I want you to think of the

most relaxing place or experience you have encountered or would like to encounter

and mentally go there!

You will also focus on soft breaths inhaling through the nose and out through the

mouth

MEDITATION

“Some people think time management is a gimmick to cram more activities into their lives. Actually, time management is a process that helps people live their lives the way they

want, efficiently and effectively.”

-(Steve Kaye, P. Q., Kim, 1998)

WHAT IS TIME MANAGEMENT?

THE “OUTLOOK”

Important and urgent.

These demands are easy to assess. When a pipe bursts and water pours into your basement, there is little doubt about how you should be focusing your energies.

Less important and not urgent.

This is where most of us spend--waste--too much time. There are many business tasks that can be delegated, such as the initial screening of job applications--you

don't have to read every resume--and routine bookkeeping chores.

Important but not urgent.

This category covers demands on our time that, when tended to, lead to endless payoffs. Planning is one example. These are the tasks that make the most

difference in how a company functions, yet a lack of urgency makes it easy to never get around to them.

(Sher, & Sher, 1995)

CATEGORIZING PRIORITIES (BUSINESS)

“The priorities we establish-the choices we make about when and how we use our

time-reflect our goals and our values.”

(Planning and setting priorities, 2004)

Overtime vs. Family Time

Cleaning the house vs. Playing with your children

Helping vs. Saying ‘No’

Scheduling a meeting vs. Personal Wellness

Who we areReal life scenarios

TAKING A SNAPSHOT

This exercise will last for 1 minute and you will sit down and stand up.

CHAIR SQUATS

1. The workplace you (profession, retirement)

2. The intellectual you (reading, classes)

3. The physical you (exercise, diet, wellness)

4. The family you (vacation, family)

5. The social you (friends, sports, socializing)

6. The spiritual you (private, congregational)

(Stamp, 1988)

CREATING BALANCE

: the quality or state of being in good health especially as an actively sought goal <lifestyles that promote wellness>

Wellness. 2013. In Merriam-Webster.com. Retrieved May 8, 2013, from http://www.merriam-webster.com/dictionary/wellness

WHAT IS WELLNESS?

Working out

Walking

Hiking

Biking

Yoga

Meditation

Hobbies (Bird watching)

Physical fitness

Jogging

Recreation sports

Stairs

Cardio

Pilates

Skiing

Movies

Music

EXAMPLES OF WELLNESS

Time away from the desk

Provides no interruptions

Focus on Goals

A different creative environment

Networking

Stress Relief

…………..and Physical and Health Benefits

THE WORKOUT

This exercise will last for 1 minute.

CHAIR SIT-UPS

Employee Wellness Programs

5 Areas of Health-Related Fitness

1. Cardiovascular Strength

2. Muscular Strength

3. Muscular Endurance

4. Flexibility

5. Body Composition

PUTTING WELLNESS INTO YOUR DAY

Poor Food Planning

Saying ‘Yes’ too much

Procrastination

Not seeing yourself as a priority

Lack of sleep

TIME WASTERS

The water chart / Bathroom breaks

The office

Food Planning

The stopwatch (sitting vs. smoking)

Walk Stations

Conventional 30-minute workout

Fitness with your family

Fitness with your pets

INTEGRATING TIME WITH WELLNESS

1. During Wellness breaks there are no work emails.

2. Work related issues can only be pondered

3. All you need is 4 minutes

4. 30 minute Goal

5. Consistency

6. Progressive overload

RULES OF WELLNESS

This final exercise will last for 1 minute. You will get out of your chair and walk

around the room.

WALK

The importance of your health

“Recent scientific research suggests that sitting for long periods of time, like in the workplace, can

be linked to serious health problems including cancer and heart disease”

(Seward, 2010)

WHY DO WE NEED TO FIND TIME?

The purpose of today’s exercises

4 Min/Hour

RECOMMENDATIONS

Specific. Include enough detail that someone else could explain your goal. For example, ``Retire with

a million dollars'' is more specific than ``Get rich.''

Measurable. Include numbers to monitor progress and tell when the goal is complete. ``Read two

technical books each month'' is measurable, compared with just ``Read more.''

Achievable. Ensure the goal can be reached. ``Reduce waste by 5%'' is more realistic than

``Eliminate pollution.''

Relevant. Goals must relate to your life or business mission. ``Increase productivity by 5%'' helps

your business more than ``Sort paper clips.''

Timely. A goal must include a deadline or rate. For example, ``Prepare budget by noon Friday''

forces action, compared with ``Work on a budget.''

(Kaye, P. Q., & Kim, 1998)

SETTING ‘SMART’ GOALS

EXAMPLE

“Keep in mind that on your death bed your last thoughts won’t be, “Did I make enough phone calls?” Rather, your

partnering thoughts will questions the quality of your relationships, family, and spiritual concerns. If you were to

pass on today, would you feel your life were complete in those respects?”

(Stamp, 1988)

FINAL THOUGHTS

QUESTIONS

Planning and setting priorities. (2004, Work & Family Life, 18, 5-5. Retrieved from http://search.proquest.com.ezproxy.rit.edu/docview/196526895?accountid=108

Wellness. 2013. In Merriam-Webster.com. Retrieved May 8, 2013, from http://www.merriam-webster.com/dictionary/wellness

Sher, D., & Sher, M. (1995, Setting priorities effectively. Nation's Business, 83, 6-6. Retrieved from http://search.proquest.com.ezproxy.rit.edu/docview/199854165?accountid=108

Stamp, D. (1988). Total priority management. Management Solutions, 33(10), 32-32. Retrieved from http://search.proquest.com.ezproxy.rit.edu/docview/214229399?accountid=108

Steve Kaye, P. Q., & Kim, I. (1998). Time management. Chemical Engineering, 105(2), 137-137. Retrieved from http://search.proquest.com.ezproxy.rit.edu/docview/194423134?accountid=108

Seward, K. (2010). Workplace wellness. Benefits Canada, 34(6), 22-23,25,27. Retrieved from http://search.proquest.com.ezproxy.rit.edu/docview/862746892?accountid=108

REFERENCES