Embrace fitness as part of your routine.

Helpful tips and information from Well at Dell and your WebMD Health Coaches.

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Well at Dell ResourcesSync up!

It just got a whole lot easier to track all your healthy habits in one place. You can connect your Fitbit, Jawbone and more than 100 other devices and apps to WellatDell.com, powered by WebMD.

Why connect?

You’ll receive a more complete picture of your health.

Combine the information from your fitness tracker or app with the rest of your Personal Health Record on WellatDell.com.

It’s easy! Whether you use a fitness device or an app on your phone, sync it once and forget about it. Here’s how it works:

Go to WellatDell.com, and click My Health > Device and App Connection Center.

Click on the icon for your device and follow the instructions to connect your device or app.

Continue to track your exercise, diet, sleep and calories burned.

Enjoy easy, automatic data upload into your Personal Health Record too.

My Health Assistant

Set a wellness goal online with My Health Assistant, and we’ll be here to help you get there.

Take charge with activities recommended by WebMD Health Coaches. Our coaches are passionate about sharing their expert guidance. Every single one of their online tips is backed by science and designed to help you succeed. And it’s absolutely free!

Track your progress every week. Commit to one small goal a day — and keeping track of it. You’ll hold yourself accountable and see how far you’ve come. Small steps add up faster than you think.

Go to WellatDell.com, and click My Health > My Health Assistant to get started.

Well at Dell Resources . . . . . . . . . . . . . . . . . . . . . . . 2

Recommendations . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Types of Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Barriers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Exercise while traveling . . . . . . . . . . . . . . . . . . . . . 13

Exercising with children . . . . . . . . . . . . . . . . . . . . . 14

Contents

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WebMD Health Coaching*

WebMD Health Coaching*

Health Coaching is free and confidential. With degrees in health education, nutrition, exercise physiology, mental health counseling and diabetes management, health coaches are specially trained to help reduce health risks at a comfortable pace.

Connect with a WebMD Health Coach at 1-888-366-3029, select option 2.

*For qualifying team members and spouses and domestic partners that complete the WebMD health survey.

Active WebMD Health Coaching*

Round Rock and Austin campuses are invited to engage in an “active” coaching session by walking while speaking with a health coach. Contact Austin Schenkel at aschenkel@webmd.net to learn more.

* For qualifying team members and spouses and domestic partners in Round Rock and Austin that complete the WebMD health survey.

Weight Management Health Coaching

If you’ve completed the health survey and have a BMI greater than 27, you’re eligible for a free, confidential, health coaching program designed to help you manage weight. These expert coaches can help you reach a healthy weight through nutrition and fitness approaches that fit your interests, lifestyle and goals.

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Well at Dell Fitness Centers

Take advantage of Well at Dell Fitness Centers. Conveniently located on the Nashville, Round Rock and Parmer South campuses, the Well at Dell Fitness Centers offer a team of dedicated and motivated professional staff anxious to help you achieve your health and fitness goals. Whether you are new to exercise or a seasoned athlete, they can design a program to meet your specific needs.

For more information go to Inside Dell > You and Dell > Global Benefits Home > Health and Insurance > Well at Dell Fitness Center.

Perks at Work (Fitness Center Discounts)

It’s all too easy to find reasons to stay away from the gym. Two of the most common excuses are, “It’s too far away,” and “I don’t want to pay those high fees for membership.” Well at Dell has enhanced our fitness offerings and discounts by partnering with Perks at Work to create an all-in-one health and wellness store.

Whether you are in search for discounts on exercise gear or equipment, gym or nutritional memberships, wellness essentials or even tips to stay fit while traveling, Perks at Work has it all. As an added bonus, Perks at Work doubled the number of gyms in their corporate discount network and have negotiated an additional best-price guarantee.

To visit the Health & Wellness Store, log in to your Perks at Work account and select the Health tile.

For more information, go to Inside Dell > You and Dell > Global Benefits Home > Employee Benefits Programs > Employee Discount Program (Perks at Work).

Location Hours Contact Information

NashvilleMonday – Thursday

6:00 a.m. to 8:00 p.m. CT

Friday

6:00 a.m. to 7:00 p.m. CT

1-615-795-6348

AO1_Fitness_Center@Dell.com

Round RockMonday – Friday

5:30 a.m. to 8:00 p.m. CT

1-512-728-1717

Fitness_Center@Dell.com

Parmer SouthMonday – Friday

5:30 a.m. to 8:00 p.m. CT

Saturday

9:00 a.m. to 12:00 p.m. CT

1-512-728-4949

Fitness_Center@Dell.com

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RecommendationsEvery time you turn around, physical activity is being recommended or promoted. That’s because physical activity is a staple in overall health and well-being. Get moving!

Don’t forget muscle-resistance training activities! Engage in them at least 2 days per week for well-being.

*Note: Recommendations listed are for healthy individuals ages 18-64. For recommendations for children ages 5-17 years old, click here. For recommendations for adults 65 years and above, click here. NOTE: If you have been inactive, have any health issues or take any medications, check with your doctor before increasing your activity.

To meet minimum recommendations:

OR OR

Perform at least Perform at least Perform

75

of moderate-intensity aerobic activity per week

of vigorous-intensity aerobic activity per week

150minutes minutes

a combination of both

For additional health benefits:

OR OR

Perform at least Perform at least Perform

150

of moderate-intensity aerobic activity per week

of vigorous-intensity aerobic activity per week

300minutes minutes

a combination of both

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Intensity Level Moderate Vigorous

DefinitionIncreased heart rate with moderate effort

Substantial increase in heart rate and rapid breathing with large amount of effort

Examples

Brisk WalkGardeningDancingHousework

RunningCyclingCompetitive SportsSwimming

Exercise Intensities:

Benefits of Physical Activity

Don’t know how intensely you’re working? Use the talk-test! During moderate-intensity activity you can have a conversation but can’t sing. During vigorous-intensity activity you have to take a deep breath every few words.

- Jason, WebMD Health Coach

COACH’S

TIP

Lowers rates of high blood pressure, type 2 diabetes, metabolic syndrome and coronary heart disease.

Lowers risk of colon and breast cancer.

Promotes weight management.

Reduces stress levels.

Strengthens heart and improves heart health.

Reduces risk of depression.

Boosts mood and increases self-esteem.

May improve sleep habits.

Improves productivity through improved. thinking, learning and judgement.

Boosts metabolism.

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Types of ExerciseWant to achieve maximum results? Achieve a balance of the big three: endurance, resistance and flexibility.

Endurance Training

Also known as “cardio” or aerobic exercise, endurance training is exercise that increases both your heart rate and breathing. Endurance exercise provides many health and well-being benefits and requires little equipment.

Benefits:

Improves lung health and stamina. Improves total cholesterol and triglyceride levels. Reduces risk of osteoporosis. Reduces risk of heart disease.

Examples:

Brisk walking Running CyclingSwimming Dancing Sports such as: soccer, basketball and tennis

Just getting started? Start with 10 minutes a day. Increase in five-minute increments as activity becomes easier.

Have limited time? Make exercise work for you!

Break your exercise into smaller chunks throughout the day, such as 10 minutes in the morning, afternoon and evening. Climb the stairs.

Park further away from your destination.

Walk during meetings and conference calls.

+

+ +

End

uran

ce Resistance

Flexibility

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Resistance Training

It’s not just for body builders! Resistance training is physical activity that improves muscle fitness by targeting muscles or muscle groups.

Benefits:

Increases muscle mass. Improves bone and muscle strength. Reduces risk of injury. Boosts metabolism. Slows muscle loss due to age. Reduces pain due to arthritis. Improves balance and reduces risk of falls.

Recommendation:Engage in resistance

training at least

2days per week.

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Myth Truth

“ Resistance training is only for men.” Health benefits of resistance training apply to both men and women.

“ Resistance training will make me big and bulky.”

1-2 days of resistance training per week will not transform you into hulk. When done right, resistance training can actually trim body size by decreasing fat and reshaping muscle.

“ I’ve done my same workout since high school football. I don’t need to change my routine.”

Your body thrives on change. After a few short weeks, your body will become comfortable with your routine. Change it up to maximize results. Even a small change in routine will result in big benefits for your health.

“ Resistance training will cause weight gain.”

Actually, resistance training can cause weight loss or weight maintenance when paired with proper nutrition. If weight is maintained, body composition/size may reduce.

“ Resistance training burns fewer calories than cardio.”

During activity, cardio does have the ability to burn more calories. However, resistance training increases calories burned at rest (metabolism) compared to cardio. At rest, 1 pound of muscle burns 5 extra calories per day compared to 2 calories from fat.

“ I need a gym in order to do resistance training.”

The best piece of exercise equipment is your body. Your body provides resistance while supporting core strength and balance. Plus it’s free! Need more? Take your workout outside or use household objects, such as water jugs, jars of food, or your children!

Setting the resistance training record straight

With so much conflicting information available online, it can be hard to know what’s true and what’sfalse. Check out our myth vs fact table to brush up on your training knowledge.

DID YOU KNOW?

Muscle does not weigh more than fat! You heard correctly. Muscle does not weight more than fat. 1 pound = 1 pound! Muscle weighing more than fat is a huge misconception. The truth when comparing them lies in space. Muscle is denser than fat, meaning it takes up less space causing a reduction in size.

1pound

1pound

=

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Flexibility Training

Flexibility training focuses on improving joint range of motion. Increased range of motion is achieved through stretching exercises.

Recommendation:Perform flexibility exercises

For best results, stretch after endurance or resistance training. Exercises can be performed after engaging in endurance or resistance training or following a brief warm-up.

3 -5times for at least

10 seconds.

Benefits:

Reduces stress and tension in muscles.

Supports proper posture.

Reduces risk of injury.

Improves performance of day-to-day activities.

May improve performance during endurance and resistance training.

Tips for safe stretching:

Relax and breath normally.

Do not bounce. Stretching should be smooth. Jerking or bouncing causes muscles to tighten and may lead to injury.

Hold a stretch for 10-30 seconds 3-5 times. Rest for at least 10 seconds between repetitions.

Work within your limits. Only reach as far as tolerable to prevent injury and pain.

Consistency is key! As you become more flexible you will reach further.

Dynamic Static

Function“Active” Stretching; Slow, controlled movements used to activate muscles used during exercise

Stretches a muscle to tolerable range in order to lengthen muscles

RecommendationsPerform prior to exercise but only after warming up for at least 2 minutes to increase blood flow

Best performed after exercise

ExamplesArm circlesJumping jacksJump rope

Quadriceps stretchHamstring stretch

Click here to learn more.

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Barriers

Barriers to physical activity seem to be around every corner. They’re both internal and external. What’s important is how we overcome them.

Suggestions for Overcoming Barriers:

Exercise shouldn’t be a chore. Make exercise work for you. Small changes still create a positive impact on your health and well-being.

- Amanda, WebMD Health Coach

COACH’S

TIP

Time. Weather. Motivation.

Time Track your day-to-day activities for 1 week. Find pockets of time to sneak in a quick workout. Live off your calendar? Schedule a workout like you would a meeting and give it as much importance.

Make exercise fit your schedule. Park further away. Take the stairs. Walk or stretch on conference calls.

Transform something you already do into a workout. Have a favorite show? Choose 4-5 themes, phrases or scenes and perform a specified exercise each time.

Focus on smaller amounts of time. 5-10 short minutes will still have a positive influence on your health and wellness.

Low Energy

Exercise at a time when energy is on your side. Exercise can boost energy levels. Exercise at a time when energy is low for a natural boost. BONUS! Monitor your nutrition and energy levels. Choose healthy energy-dense foods to avoid the slump.

Minimal Motivation

Moving just 5 minutes more than your typical routine is beneficial! Squeeze in activity where you can, such as using a bathroom further away or standing during conference calls.

Identify why physical activity will be beneficial for you. Physical activity shouldn’t be a chore. Choose something you love.

Lack of Skill

Choose activities requiring little to no skill, such as walking, jogging or climbing stairs. Take a class. Ask for help! There is no shame in seeking assistance. Knowing what to do is safest!

Limited Resources

Choose activities that require minimal to no resources, such as walking, jogging or taking the stairs. Purchase low-cost equipment such as elastic bands or jump ropes. Use household items for your workout. Laundry detergent containers make simple weights for arm exercises or resistance for squats.

Need an extra push? Find a friend to hold you accountable. Sign the buddy pledge today!

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Get fit with H.I.I.T.

High Intensity Interval Training, or H.I.I.T., focuses on taxing the cardiovascular system though repetitive bouts of high intensity activity followed by a lower intensity activity. The lower intensity activity is considered the “rest” phase that gets your heart rate back to normal.

Whether you’re a beginner or professional athlete H.I.I.T. training will strengthen your cardiovascular system and give you more stamina.

Benefits:

Improves aerobic and anaerobic fitness.

Positively influences blood pressure and cholesterol.

Improves cardiovascular health.

Reduces body fat and weight while maintaining muscle mass.

How is it performed?

Endurance exercise: During your normal endurance activity, repeat small bouts of higher intensity followed by bouts of lower intensity of equal or longer length.

For example, jog for 2 minutes, walk for 2 minutes.

You’re not in a competition, so stick to your limits. If your time is too much or intensity is too high, make corrections.

- Amanda, WebMD Health Coach

COACH’S

TIP

Resistance training

Sometimes known as circuit training, H.I.I.T. during resistance training includes cycles of exercise followed by rest. A circuit involves pairing at least two exercises together for a predetermined amount of time or rounds and resting for at least 30 seconds between rounds.

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Exercise while travelingStaying in a hotel or at your in-laws? No access to a gym? Plan your E.S.C.A.P.E. route to stick to your routine!

Easy – Don’t add more stress. Plan workouts that are easy and quick to complete!

Scalable – Whether traveling for work or pleasure it can be exhausting. Scale your workouts based on your energy levels.

Convenient – Traveling for a workout shouldn’t increase your travel miles. Choose a space conveniently located to you.

Adaptable – Hotel gym? Hotel room? Basement? Plan workouts that can be altered for your space.

Portable – Pack gym equipment that is easy to pack, can be used for multiple exercises and will pass through TSA. Examples include jump rope and resistance bands.

Effective – Plan workouts that maximize your effort and energy within your available time.

My favorite workout for traveling is a body weight circuit. I pick 4-5 body weight exercises to form one circuit and perform one set of each exercise before taking a break. Low on time? Set a timer. See how many rounds of the circuit you can complete before time runs out.

- Katie, WebMD Health Coach

COACH’S

TIP

Learn more on exercising while you travel here.

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Exercising with childrenThere’s a saying that goes “If you can’t beat them, join them.” Kids and family can be a major barrier to exercise. Rather than letting them hinder your workout, let them join your workout!

Tips for exercising with kids:

When the weather is nice, place the kids in a stroller or on their bikes and go for a walk or jog. Add it to their routine to teach them healthy habits and possibly help them sleep better!

Some gyms offer “mommy and me” gym classes.

No gym or equipment? No problem! Use your kid! For example, hold your child performing a squat. Or lay on your back and press your child into the air pretending they’re an airplane.

Put on some music and dance with the kids.

Bath time? While watching the kids, use the toilet to perform squats or stand and do calf raises.

Turn their favorite show into a workout. Assign an exercise to a character’s part, common phrase or song. Every time you see or hear your cue, perform the exercise.

Engage in something your kids like to do, such as tag, jumping rope or throwing a ball.

Learn more on exercising with kids here.

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SOURCES:World Health Organization: “Physical Activity and Adults.”World Health Organization: “What is Moderate-intensity and Vigorous-intensity Physical Activity?”Centers for Disease Control and Prevention: “Physical Activity and Health.”WebMD: “Get Moving for a Healthier Heart.”American Heart Association: “Endurance Exercise (Aerobic).”WebMD: “Kick It Up With Cardio Exercise.”American Heart Association: “Strength and Resistance Training Exercise.”WebMD: “The Basics: Build Muscle for Better Health.”American College of Sports Medicine: “Resistance Training for Health and Fitness.”WebMD: “8 Ways to Burn Calories and Fight Fat.”WebMD: “A No-Weight Workout.”American College of Sports Medicine: “Measuring and Evaluating Body Composition.”American Heart Association: “Flexibility Exercise (Stretching).”WebMD: “Stretching and Flexibility: 7 Tips.”WebMD: “New Ideas on Proper Stretching Techniques.”Arthritis Foundation: “A New Way to Stretch.”Centers for Disease Control and Prevention: “Overcoming Barriers to Physical Activity.”WebMD: “Mom’s Guide to Family Health: New Year Food and Fitness.”American College of Sports Medicine: “High-Intensity Interval Training.”WebMD: “Circuit Training.”WebMD: “Work Out While Traveling.”