A positive sense of well-being is key component of a healthy, productive employee.  In support of total worker health, Federal agencies offer a range of worksite services from education, prevention, and screenings to Employee Assistance Programs and occupational safety and health.  In addition to providing several unique advantages for health promotion, worksite wellness programs may also lower healthcare costs, increase productivity, improve recruitment and retention efforts, reduce absenteeism and presenteeism, and enhance job satisfaction. 

Most Federal employees have access to comprehensive health insurance benefits that also include preventive services.  The U.S. Office of Personnel Management promotes and supports balanced, effective combinations of worksite wellness programs and insurance benefits to produce the healthiest possible workforce.

Health services for Federal employees are authorized by Public Law 79-658 (5 U.S.C. §7901). These services are provided to promote the physical and mental fitness of Federal employees. Several legislative initiatives have shaped guidance and implementation of health & wellness programs in the Federal Government. The U.S. Office of Personnel Management (OPM) is charged through these legislative initiatives to provide overall guidance to Federal agencies and help agencies implement programs as effectively as possible.

Employee Health Services Handbook

OPM, in cooperation with the Department of Health and Human Services, provides policy and guidance on Federal civilian employee health and assistance programs. The Employee Health Services Handbook offers guidance to assist agency management and program coordinators in developing and administering comprehensive employee health services programs.

Back to Top

Health Services Authorized by Public Law 79-658

Agencies are currently offering a wide variety of health services. Your agency chooses the services that best meet its needs. The level of services will vary from agency to agency. Under 5 U.S.C. §7901, agencies are authorized to offer the following employee health services:

Emergency Response/First Aid

Your agency's qualified medical staff may provide first response and Cardiopulmonary Resuscitation (CPR) for emergencies as well as assessment and initial treatment/first aid to employees who are injured, or become ill during work hours.

Administration of Treatments and Medications

If furnished by the employee and prescribed in writing by his/her personal physician, your agency's qualified medical staff may administer treatment/medication during working hours.

Physical Examinations

Your agency's qualified medical staff may administer properly authorized pre-placement and periodic physical examinations to assess an employee's health status. Based on the results of the exam and/or testing, medical staff may refer employees to the Employee Assistance Program (EAP), private physicians, dentists, and other community health resources.

Environmental Health Hazards Appraisals

Your agency may appraise and report work environment health hazards to department management as an aid in preventing and controlling health risks.

Health Education

Your agency may provide health education to encourage employees to maintain a healthy lifestyle, to understand their risk for disease, and to become aware of appropriate preventive practices. For example, your agency may provide health education through health questionnaires, health risk appraisals, health fairs, newsletters, brochures, and presentations.

Health Services/Intervention Programs

Your agency may provide health intervention programs to promote and maintain physical and mental fitness and to help prevent illness and disease. Health Services/ Intervention Programs encourage and enable employees to initiate healthy behavior changes. Your agency may offer group activities and classes, individual counseling, demonstrations, and self help materials.

Common Subject Areas for Health Education and Intervention Programs

Disease Screening Examinations and Immunizations

Specific preventive health screenings or examinations may be sponsored at the workplace to detect the presence or risk of disease. Common workplace screenings include exams for blood pressure, mammography, blood lipids, glucose, vision and hearing. Medical staff may provide employees with immunizations, such as influenza and tetanus.

Physical Fitness Programs and Facilities

Your agency may establish and operate physical fitness programs and facilities designed to promote and maintain employee health. Your agency may establish on-site fitness facilities or use the services of a private facility. Activities may be offered without special facilities.

Fitness programs include activities such as walking clubs/events, aerobic exercise classes, weight lifting instruction, stretching classes, fun runs, lectures on safe participation, and fitness assessments.

Fitness assessments are physical tests that assess an employee's level of fitness as compared to his/her peers. The fitness assessment might include a one-minute sit up and push up test, 1.5 mile run, sit-and-reach flexibility test, body fat analysis, and three-minute step test.

Public Access Defibrillation Programs

Federal agencies electing to establish a public access defibrillation program in a Federal facility must follow the guidelines contained in "Guidelines for Public Access Defibrillation Programs in Federal Facilities," a product collaboratively produced by the General Services Administration and the Department of Health and Human Services. The guidebook may be obtained through a search from www.gsa.gov, by calling 202-501-1731, or by writing the Office of Real Property (MP), General Services Administration, 1800 F Street, NW, Washington, DC 20405.

Back to Top

Support for Nursing Mothers Authorized by Section 4207 of the Patient Protection and Affordable Care Act

On December 20, 2010, President Obama delegated authority to the U.S. Office of Personnel Management (OPM) to provide guidance to executive branch civilian employees on workplace accommodations for employees who are nursing mothers. This delegation is in support of section 4207 of the Patient Protection and Affordable Care Act (Act), Pub. L. 111-148, which added a new subsection (r) to section 7 of the Fair Labor Standards Act of 1938 (FLSA) (codified as amended at 29 U.S.C. 207). This new subsection requires an employer to provide employees with (1) a reasonable break time to express breast milk for her child for 1 year after the child's birth each time such employee has need to express milk; and (2) a place, other than a bathroom, that is shielded from view and free from intrusion from coworkers and the public which may be used by the employee to express breast milk.

While subsection (r) applies only to employees who are subject to section 7, which sets forth the FLSA overtime pay provisions, the rationale for the policy contained in that section applies to all executive branch employees. In accordance with the authority delegated to OPM by the President on December 20, 2010, and in order to ensure consistent treatment of nursing mothers within the Federal workforce, agencies should also apply the requirements of subsection 7(r) of the FLSA to Executive branch civilian employees who are exempt from section 7 of the FLSA. I am providing guidance to agencies to assist them with implementation.

For more guidance on the implementation of this policy, please review OPM's Guide to Establishing a Federal Nursing Mother's Program and Memo on Nursing Mothers in Federal Employment.

Back to Top

Executive Order 13058, "Protecting Federal Employees and the Public from Exposure to Tobacco Smoke in the Federal Workplace"

Issued on August 9, 1997, Executive Order 13058, "Protecting Federal Employees and the Public from Exposure to Tobacco Smoke in the Federal Workplace," establishes a smoke-free environment for Federal employees and members of the public visiting or using federal facilities. In furtherance of EO13058, GSA issued FMR Amendment 2008-08, which enforces additional restrictions in GSA-controlled buildings. The Executive Order bans smoking in all Executive Branch facilities, all interior space owned, rented, or leased space by the Executive Branch of the Federal government. For more information regarding these policies, please visit GSA's Smoking in Federal Building Questions & Answers.

Back to Top

GSA Health and Sustainability Guidelines for Federal Concessions and Vending Operations

The Health and Sustainability Guidelines for Federal Concessions and Vending Operations were developed in partnership the Department of Health and Human Services and represent the best practices in nutrition science for improving health and reducing impact to the environment.  These new guidelines translate the 2010 Dietary Guidelines for Americans into clear and definitive standards that food service operators can follow to make their operations healthier and more sustainable.  The Guidelines are designed to make healthy choices more accessible, more appealing, and more affordable.  They are not designed to restrict choices. 

Back to Top

HealthyPeople objectives for worksite wellness programs are identified as:

• 75% of worksites offer a comprehensive worksite wellness program, and;
• 75% of employees participate in the program.

The elements of a comprehensive worksite wellness program, as defined by HealthyPeople, are:

• Health Education
• Supportive Social and Physical Environments
• Integration of Worksite Wellness Program into Organizational Structure
• Linkages with Related Programs (EAP, etc…)
• Screening Programs

Health Education

Examples of programs/services

• Seminars
• Education Sessions
• Classes
• Lectures
• Newsletters
• Other health education or health promotion literature
• Website or links to web-based information or resources
• Personal safety information and training programs 
• Work and job related safety information and training programs

Data points

• Number of employees with access to the program/service
• Number of individual employees participating in the program/service (not a total number of visits or uses by all employees with access)
• Types of metrics tracked
• Costs

Back to Top

Supportive Social and Physical Environments Part I

Examples of programs/services

• Health Fairs
• Immunization campaigns or availability (seasonal influenza or other adult immunizations)
• Walking and running groups
• Exercise or fitness classes or groups
• Incentive use
• Shower facilities offered
• Locker rooms
• Bike racks or storage
• On-Site fitness facilities

Commercial Fitness Membership

• Group discount arranged
• Subsidy provided
• Full Memberships provided

Chronic Disease Management Individual Coaching or Counseling

• Health & wellness behaviors
• Chronic diseases
• Other risk status or related concerns

Data points

• Number of employees with access to the program/service
• Number of individual employees participating in the program/service (not a total number of visits or uses by all employees with access)
• Types of metrics tracked
• Costs

Supportive Social and Physical Environments Part II

Support for Healthy Food Choices

Data points are collected for each following component.

• Cafeterias
• Are fruit, vegetables, whole grains, fat free and low fat milk products, lean meats, poultry, fish, beans, eggs and nuts available?
• Are healthy menu choices offered?
• Are healthy menu choices promoted? 

  • If so, how?

• Are healthier choices offered at reduced cost?
• Is nutritional information provided to consumer? 
  • If so, how? (brochure, signage, other)
• Is there any special emphasis on healthy choices (for example lower pricing, more advertising, etc…) 
  • If so, how?
• Vending
  • Are there products offered that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars?
  • Are healthy choices (such as whole grains, low fat/low sodium popcorn, dried fruits, dry roasted unsalted nuts, 100% juices of 6 oz. or less, water) offered?
  • Are healthy choices promoted? 
    • If so, how?
  • Are healthier choices offered at reduced cost?
  • Is there any special emphasis on healthy choices?

• Microwave/Refrigeration
  • Does the agency provide these items so employees can bring in their own food? If so, what's the cost?
  • Is food safety information, such as cleanliness, storage, hand washing, and refrigerator/freezer thermometer, provided?

Environmental Supports for Healthy Living

• Job related ergonomics programs
• Job related occupational health and safety trainings
• Lactation room
• Lactation education
• One-on-one lactation support services

Data points

• Number of employees with access to the program/service
• Number of individual employees participating in the program/service (not a total number of visits or uses by all employees with access)
• Types of metrics tracked
• costs

Other Environmental Supports for Healthy Living

Data points are collected for each following component.

• Tobacco use restriction
• Tobacco free workplace indoors
• Tobacco free workplace outdoors
• Tobacco free workplace both indoors and outdoors
• Hand washing encouraged and promoted regularly
• Established, practiced emergency procedure
• Job related ergonomics programs 
• Job related occupational health and safety training
• Automated External Defibrillators and support program 
• CPR Training available to employees

Does this work location promote the use of stairwells?

Back to Top

Integration of Worksite Wellness Program into Organizational Structure Part I

Data points are collected for each following component.

Are there official health and wellness policies?

Is there an agency process for employee input on the planning and implementation of programs and services related to...

• Nutrition?
• Physical activity?
• Occupational health and safety (safety committees, complaint/request process)?
• Other wellness activities planning?

Is management required to support wellness programs and initiatives?

Are supervisors required to support wellness programs and initiatives?

Integration of Worksite Wellness Program into Organizational Structure Part II

Data points are collected for each following component. 

Are employees granted use of duty time for participation in wellness activities?

• If so,
  • How much time?
  • What frequency (per week, pay period, other)?
  • Is the time accounted for in a measurable way (time card, log-in, other)?

Does your agency have worksite wellness program staff?

• If so,
  • How many, if any, are full-time, Federal employee(s), contractor(s) or other(s)? 
  • How many, if any, are part-time, Federal employee(s), contractor(s) or other(s)?
  • How many, if any, Federal employee(s), contractor(s), or other(s) are assigned this as a collateral duty (assigned as an extra duty on top of normal position that is NOT a health and wellness position)?
  • Are all or parts of health and wellness duties assigned to several different staff members?  If so, how many staff members are involved? 

Is senior leadership regularly briefed on the programs and services?

• If so,
  • How often?
  • What is included in the briefing?
  • Does the leadership recommend change as a result of the briefing?

Back to Top

Linkages with Related Programs (EAP, etc…)

Data Points are collected for each following component.

Are there links between worksite wellness programs and...

• FEHB?
• FSA?
• EAP?
• Traditional occupational health and safety programs?
• Other Work/Life programs?
• Use of flexible schedules?
• Telework?
• Substance abuse prevention (including "Drug Free Workplace")?

Screening Programs

Examples of programs and services 

• Mental health screenings
• Blood pressure checks
• Diabetes screenings
• Substance abuse screenings
• Mammography
• Stress screenings
• Cholesterol screenings
• Health Risk Appraisals
• Other

Data points

• Number of employees with access to the program/service
• Number of individual employees participating in the program/service (not a total number of visits by all employees with access)
• Types of metrics tracked
• Costs

Other related programs and services may be included as appropriate.

Back to Top

Healthfinder.gov

Healthfinder.gov is a Federal Government website where you will find information and tools to help you and those you care about stay healthy.  When making decisions about your health, it's important to know where to go to get the latest, most reliable information.  healthfinder.gov has resources on a wide range of health topics selected from over 1,600 government and nonprofit organizations to bring you the best, most reliable health information on the Internet.

Public Health & Safety

Get Important Shots

Adults need shots (vaccinations) just like kids do. Next time you get a checkup, talk with the doctor or nurse about getting these important shots.

• Get a flu shot every year. The seasonal flu vaccine is the best way to protect yourself and others from the flu.
• Get a Td booster shot every 10 years to protect against tetanus (“TET-nes”) and diphtheria (“dif-THEER-ee-ah”).
• If you are under age 65 and haven’t received it yet, get the Tdap shot instead of your next Td booster. Tdap protects against tetanus, diphtheria, and whooping cough (pertussis).
• If you are age 60 or older, you may need a shot to prevent shingles. Shingles causes a rash and can lead to pain that lasts for months or years.
• If you are age 65 or older, get a pneumonia shot. This shot is sometimes called PPSV. Most people only need to get the shot once.

Stay Safe at Work

Work can put a lot of wear and tear on your body. Back injuries are the most common type of workplace injury.

Make simple changes to prevent injuries and stay healthy:

• Lift things safely.
• Arrange your equipment to fit your body.
• Take short breaks and stretch your muscles.
• Eat healthy and stay active.
• Get enough sleep.

View more information on important shots, staying safe at work,  or other public health and safety topics (i.e. first aid, preventing infections, protecting against poisons, bike safety).

Back to Top

Everyday Health & Wellness

Get Enough Sleep

Everyone needs to sleep. A good night’s sleep helps keep your mind and body healthy.

How much sleep do I need?
Most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need.

Kids need even more sleep than adults.

• Teens need at least 9 hours of sleep each night.
• School-aged and preschool children need 10 to 12 hours of sleep.
• Newborns sleep between 16 and 18 hours a day.

Protect Your Skin from the Sun

The best way to prevent skin cancer is to protect your skin from the sun.

• Stay in the shade as much as possible between 10 a.m. and 4 p.m.
• Use sunscreen with SPF 15 or higher.
• Cover up with long sleeves, a hat, and sunglasses.

Why do I need to protect my skin from the sun?

Protect your skin from the sun today to help prevent skin cancer later in life. Most skin cancer appears after age 50, but damage from the sun can start during childhood.

Staying out of the sun and using sunscreen can also help prevent:

• Wrinkles
• Blotches or spots on your skin
• Other damage caused by the sun

Quit Smoking

Quitting smoking is one of the most important things you can do for your health. The sooner you quit, the sooner your body can begin to heal. You will feel better and have more energy to be active with your family and friends.

How can I quit smoking?
Start by thinking about why you want to quit. If you’ve tried to quit before, think about what worked and what didn’t. This will help you find the right quitting strategies.

Here are some things you can try to help you quit:

• Make a quit plan.
• Change your routine. For example, go for a walk instead of having a cigarette.
• Eat healthy snacks instead of smoking.
• Get medicine from your doctor or pharmacy.
• Get support from family, friends, and coworkers.

Nicotine is a drug in cigarettes that’s just as addictive as heroin or cocaine. It’s the nicotine in cigarettes that causes the strong feeling (craving) that you want to smoke. Quitting is hard, but it can be done.

Want more information on getting more sleep, protecting your skin from the sun, quiting smoking, or other everyday health & wellness topics (i.e. managing stress, preventing allergy attacks, taking charge on your health care, talking to your doctor about depression)?  Check out Everyday Health & Wellness on healthfinder.gov.

Back to Top

Nutrition & Fitness

To stay at a healthy weight, you need to balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight.

Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.

How do I know if I’m eating the right number of calories?
Use this tool to find out how many calories your body needs each day. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight.

Want more information on nutrition and fitness?  Check out Nutrition & Fitness on Healthfinder.gov.

Back to Top

Important Screenings

Screenings are medical tests that check for diseases. Screenings can help doctors find diseases early, when the diseases may be easier to treat.

Getting screening tests is one of the most important things you can do for your health. You may need to be screened for:

• Some types of cancer
• High blood pressure and cholesterol
• Diabetes
• Osteoporosis (weak bones)
• Sexually transmitted diseases (STDs)
• Hearing and vision loss

Use the myhealthfinder tool to find out which screening tests you may need.
Enter your age, sex, and pregnancy status to get a list of recommendations. Print out the list and take it with you to your next doctor’s appointment.

Want more information on screenings?  Check out Important Screening Tests on Healthfinder.gov.

Back to Top

Heart Health

You can take steps today to lower your risk of heart disease and heart attack. Heart disease is the leading cause of death for both men and women in the United States.

To help prevent heart disease, you can:

• Watch your weight.
• Quit smoking and stay away from secondhand smoke.
• Control your cholesterol (“koh-LEHS-tuh-rahl”) and blood pressure.
• If you drink alcohol, drink only in moderation.
• Get active and eat healthy.
• Take steps to prevent type 2 diabetes.
• Manage stress.

Want more information on heart health?  Check out Heart Health on healthfinder.gov

Back to Top

Diabetes

Diabetes is a disease. When you have diabetes, there is too much sugar (called glucose) in your blood.

There is more than one type of diabetes, but type 2 diabetes is the most common form of the disease. People who are overweight and inactive are more likely to get type 2 diabetes. Talk to your doctor about how you can prevent type 2 diabetes.

What do I ask the doctor?

Visiting the doctor can be stressful. It helps to have questions written down before your appointment. Print out this list of questions, and take it with you the next time you visit the doctor.

• Am I at risk for type 2 diabetes?
• Does my weight put me at risk for diabetes?
• Are there any warning signs of diabetes I should look out for?
• How can I find out if I have diabetes?
• What should I eat to prevent or delay diabetes?
• How much physical activity should I do to prevent or delay diabetes?
• If I’m overweight, how many pounds do I have to lose to prevent or delay diabetes?
• What are healthy ways to lose weight and keep it off?
• What are my blood pressure numbers and cholesterol levels? What should they be?
• Do my blood pressure and cholesterol numbers put me at risk for diabetes?
• Can you give me information about preventing diabetes to take home?

Learn about lowering your risk for type 2 diabetes

Want more information on diabetes?  Check out Diabetes on healthfinder.gov. 

Back to Top

For Older Adults

Getting older doesn’t have to mean losing your health. To stay healthy as you age:

• Choose healthy foods
• Keep your body and mind active
• Get regular checkups
• Take steps to prevent accidents

Remember, it’s never too late to make healthy changes in your life.

Stay active to live longer and better.
Staying active can help you:

• Reduce your risk for diabetes, heart disease, stroke, and cancer
• Avoid falls and other injuries
• Live on your own longer
• Prevent depression

Plus, staying active may help keep your mind sharp.

Want more information on health & older adults?  Check out “For Older Adults” on healthfinder.gov.

Back to Top

Parenting

Protect Your Child from Injury

Children are at high risk for injuries. You can help keep your child from getting hurt by taking action ahead of time.

A few minutes now could save your child’s life.
These simple steps can help prevent injuries inside and outside your home.

• Use the right child safety seat in the car.
• Use smoke alarms and make a fire escape plan for your home.
• Keep medicines, vitamins, and cleaning products out of your child’s reach.
• Teach your child to swim and closely watch your child in or near water.
• Make sure your child wears the right safety gear (like a helmet or pads) when playing sports.

Good habits like these can help protect your family from food poisoning:

• Buy food from stores that look and smell clean.
• Don’t buy food past “sell by,” “use by,” or other expiration dates.
• Wash your hands often with warm water and soap – especially before and after touching food.
• Make sure food is cooked to a safe temperature.
• Keep raw meat and seafood away from cooked and ready-to-eat food.
• Keep cold foods cold. Keep hot foods hot.

Protect Your Family Against Food Poisoning

Food poisoning (foodborne illness) is when you get sick from eating or drinking something that has harmful germs (like bacteria, viruses, or parasites) in it. Two common causes of food poisoning are E. coli and Salmonella.

Good habits like these can help protect your family from food poisoning:

• Buy food from stores that look and smell clean.
• Don’t buy food past “sell by,” “use by,” or other expiration dates.
• Wash your hands often with warm water and soap – especially before and after touching food.
• Make sure food is cooked to a safe temperature.
• Keep raw meat and seafood away from cooked and ready-to-eat food.
• Keep cold foods cold. Keep hot foods hot.

Talk to Your Kids About Tobacco, Alcohol, and Drugs

Talk to your child about the dangers of tobacco, alcohol, and drugs. Knowing the facts will help your child make healthy choices.

What do I say?

When do I start talking with my child?

Start early. By preschool, most children have seen adults smoking cigarettes or drinking alcohol, either in real life or on TV. Make sure your child knows right from the start that you think it’s important to stay safe and avoid drugs.

Here are more reasons to start the conversation early:

• Many kids start using tobacco by age 11 and are addicted by age 14.
• Between ages 9 and 13, kids begin to think that using alcohol is okay.
• Some children are already abusing drugs at age 12 or 13.

What if my child is older?

It’s never too late to start the conversation about avoiding drugs. Even if your teen may have tried tobacco, alcohol, or drugs, you can still talk about making healthy choices and how to say “no” next time.

Get more information on keeping kids healthy and drug free.

Want more information about injury prevention, food poisoning, talking to your kids about tobacco, alcohol, and drugs, or other parenting topics (i.e., making the most of your child's doctor visits, watching for signs of speech delays, preventing bullying)?  Check out "For Parents" on healthfinder.gov.

Back to Top

For Men

Get screening tests to find diseases early.

Screenings are medical tests that check for diseases. Screenings can help doctors find diseases early, when the diseases may be easier to treat.

• Get your blood pressure checked at least once every 2 years.
• Talk to your doctor about getting your cholesterol checked. Doctors recommend that most men get their cholesterol checked at least once every 5 years.
• Get tested for colorectal cancer if you are over age 50. Ask your doctor what type of screening test is right for you.
• If you are between ages 65 and 75 and have ever smoked, talk with your doctor about abdominal aortic aneurysm (AAA).
• Most men feel stressed, anxious, or depressed from time to time. If these feelings last for more than 2 weeks, talk to a doctor about screening for depression. Most men with depression feel better when they get treatment.

Talk to your doctor if you have questions about your prostate.

• Learn more about prostate health.
• Check out this list of questions for the doctor on prostate cancer screening.

Ask your doctor about taking aspirin every day.

If you are over age 45, taking aspirin every day could lower your risk of heart attack. Talk with your doctor about whether daily aspirin is right for you.

Do you know what it takes to stay healthy? Take this men’s health quiz to find out.

Want more information on health & men?  Check out “Men: Take Charge of Your Health” on healthfinder.gov.

Back to Top

For Women

Get Tested for Breast Cancer

Mammograms can help find breast cancer early. You have a better chance of surviving breast cancer if it’s found and treated early.

• Women ages 40 to 49: Talk with your doctor about when to start getting mammograms and how often you need them.
• Women ages 50 to 74: Get a mammogram every 2 years. Talk with your doctor to decide if you need one more often.

What is a mammogram?

A mammogram is an x-ray of the breast. Mammograms use a very low level of x‑rays (called radiation). A mammogram is very safe.

• When you get a mammogram, the nurse will place your breasts, one at a time, between 2 plastic plates and take pictures of each breast. Mammograms may be uncomfortable for some women, but they don’t hurt.
• A mammogram lasts less than 15 minutes.

What if the doctor finds something wrong with my breast?

Mammograms let the doctor or nurse look for small lumps inside your breast. If a lump is found, the doctor or nurse will do other tests to find out if it’s cancer.

• The doctor or nurse may take a small bit of tissue from the lump for testing. This is called a biopsy (“BY-op-see”).

Preventing Osteoporosis

Osteoporosis (“os-tee-oh-puh-ROH-sis”) is a disease of the bones. It means your bones are weak and more likely to break. Anyone can get osteoporosis, but it’s most common in older women.

Ask your doctor or nurse about steps you can take to prevent weak bones and lower your risk for osteoporosis. If you are age 50 or older, talk to your doctor about testing your bone strength.

Screening for osteoporosis is covered under the new Affordable Care Act for some women over age 60. Depending on your insurance plan, you may be able to get screened at no cost to you. Talk to your insurance provider.

What do I ask the doctor? 

Visiting the doctor can be stressful. It helps to have questions written down before your appointment. Print out this list of questions, and take it with you the next time you visit the doctor. You may want to take a family member or close friend along to take notes.

• What puts me at risk for osteoporosis?
• How can I find out if I have weak bones?
• What foods should I eat to help prevent osteoporosis?
• How active do I need to be to help prevent osteoporosis?
• Am I currently taking any medicines that cause bone loss?
• How much calcium and vitamin D do I need each day?
• How can I get enough calcium?

Getting Enough Folic Acid

Women of childbearing age (typically ages 11 to 49) need an extra 400 micrograms (mcg) of folic acid every day. Folic acid is found in vitamins and foods like breakfast cereals that have 100% DV (daily value) of folic acid.

Why is folic acid important?
Everyone needs folic acid in their diet. Folic acid is especially important for women who are pregnant or who may become pregnant.

It’s important to get enough folic acid, even when you aren’t planning to get pregnant. Folic acid is a vitamin that can prevent birth defects. It’s needed during the first few weeks of pregnancy, often before a woman knows she’s pregnant.

Want more information on health & women?  Check out “For Women” on healthfinder.gov.

Back to Top

Pregnancy

 It’s important to take care of yourself and your baby during pregnancy. To keep you and your baby healthy:

• See your doctor or midwife regularly.
• Get important prenatal (“pree-NAY-tuhl”) tests.
• Don’t smoke or drink alcohol.
• Prevent infections.
• Eat healthy foods and stay active.

To get more tips for a healthy pregnancy:

• Take this quiz to test your pregnancy know-how.
• Check out these Pregnancy Do’s and Don’ts.

Want more information about pregnancy?  Check out Pregnancy on Healthfinder.gov.

Back to Top

These online tools and resources may be helpful in reaching your health and wellness goals!

• The President's Council on Fitness, Sports, and Nutrition

  This website is packed with information to promote healthy lifestyles through fitness, sports, and nutrition programs and intiatives that engage Americans across the lifespan. 

• Measuring Physical Activity Intensity

  The Center for Disease Control and Prevention (CDC) defines and provides ways to identify levels of physical intensity on this website.

• Overcoming Barriers to Participation in Physical Activity (Self Quiz)

  What keeps you from being physically active?  This CDC quiz will help you identify your barriers to physical activity. A score of 5 or above in any category shows that this is an important barrier for you to overcome.

• General information about Nutrition and Physical Activity

  CDC's Division of Nutrition, Physical Activity, and Obesity (DNPAO) website provides introductory information on achieving and maintaining a healthy weight, identifying what foods you need to gain proper nutrition, reducing risks for many diseases through physical activity.

• "Body Mass Index" (BMI)

  This tool will provide you with your Body Mass Index (BMI).  You BMI is a number calculated from your weight and height, and used to screen for weight categories that may lead to health problems.

• "Where Should I Start?" Quiz

  Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases  Here you will find physical activity guidelines for children, adults, and older adults.

• MyPlate

  MyPlate was developed as an effort to promote healthy eating to consumers. The MyPlate icon is easy to understand and it helps to promote messages based on the 2010 Dietary Guidelines for Americans. The new MyPlate icon builds on a familiar image — a plate — and is accompanied by messages to encourage consumers to make healthy choices.

• Portion Distortion Quiz

  To see if you know how today's portions compare to the portions available 20 years ago, take this quiz.  You will also learn about the amount of physical activity required to burn off the extra calories provided by today's portions.

• Fruits and Vegetables

  A growing body of research shows that fruits and vegetables are critical to promoting good health.  Visit this website to learn how many fruits & vegetables you need.

• Portion Size Carry Along Cards

  The National Health Institute developed these wallet-size cards to help you identify appropriate portion sizes when you're on-the-go.

• Healthy Weight

  CDC's Healthy Weight website provides tips on planning meals and cutting calories.  It also shares healthy recipes.

• Eat Smart. Play Hard. Healthy Lifestyle (Parents) 

  This USDA website is specifically designed for parents and caregivers to provide information to help you eat better, be more physically active and be a role model for your kids.

• Smokegree.gov

  On Smokefree.gov you can find a step-by-step quit guide, talk to an expert about quitting, other tools to help you quit.

• Tobacco Cessation & the Federal Employee Health Benefit Plan

  All Federal Employee Health Benefit plans now offer 100% coverage to help you quit once and for all.  Visit Quit Smoking for more information.

This site is designed for Federal agency Health and Wellness staff and HR practitioners responsible for creating and operating Wellness programs. The general public and other worksite wellness practitioners are welcome to view the programs shared on this site as well.

Use WellCheck to post and find worksite wellness programs that promote physical activity, good nutrition, preventive behaviors and healthy choices. Entries include program elements such as planning time, costs, marketing ideas and goals.

Posting to WellCheck does not constitute endorsement of any program by the U.S. Office of Personnel Management (OPM). Agencies are fully responsible for the content of their postings and for the safety and effectiveness of the featured programs.

Federal staff authorized by their agency may request an account, and upon approval by OPM, enter programs into WellCheck system.

Apply for access by contacting WellCheck@opm.gov.