Setting an example of good healthy living practices, the Bermuda Hospitals Board (BHB) yesterday launched a Wellness Week for its more than 1,500 staff.

Opened by Health Minister Nelson Bascome, the week features many opportunities for staff of King Edward VII Memorial Hospital and the Mid Atlantic Wellness Centre to learn more about their personal medical health.

Health screenings for blood pressure, body fat, bone density, as well as a step test for fitness and health age assessments were available free of charge to all staff yesterday, and will be available again tomorrow. Healthy drinks and food samples will also be offered during the two-day period.

And staff at the two hospitals are sure to be the envy of many in the community they can avail themselves of free massages today.

Physical education classes are on tap tomorrow, with Wii Fit, Pilates and yoga demonstrations and information slated for Thursday and Friday.

As part of its effort to educate staff, the BHB identified eight steps to wellness in its Wellness Week 2009 brochure:

• Water

Drinking six or more cups of water a day has many health benefits, including lowering the risk of bladder cancer, stroke and heart attacks by up to fifty percent. Water treatments such as sauna, steam, whirlpools and even being in the ocean or on a lake can enhance relaxation and sleep, help relieve pain and boost the immune system.

• Exercise

Exercise from 20 to 60 minutes a day, four or more days a week. Exercise both prevents and supports a comprehensive plan to tackle a variety of health issues including diabetes, hypertension, obesity, depression, stress overload, osteoporosis and high cholesterol.

An exercise programme should include aerobic activities that increase the heart rate, like walking and swimming as well as strength training, such as weight lifting or push-ups, and stretching to increase muscle flexibility.

• Limits

Set effective boundaries to daily activities. This is essential to creating balance and harmony in life. Complete important tasks first, delegate work to others and leave work at work. Take a vacation every year. Schedule time every week to attend to essentials of life spiritual renewal, emotional connectedness, social engagement, physical health and family togetherness. Don't overcommit, abuse drugs, overeat, live on junk food or avoid positive health habits like regular physical activity. And learn to say no.

• Life-Giving Air

There is no substitute for breathing fresh air charged with negative ions. Negative charged ions are increased through evergreen trees, beach surf and after a thunderstorm. Benefits of breathing fresh air include: improved lung function, reduced severity of stomach ulcers, decreased anxiety, improved relaxation, lower resting heart rate, improved mental capacity and improved sense of well-being. Stale air is charged with positive ions which increase with pollution, re-circulating air in buildings, tobacco smoke, smog and hot desert winds. Breathing this air may result in increased anxiety, irritability, migraines, nausea, vomiting, diarrhea, eye problems or respiratory congestion.

• Nutrition

A healthy diet helps prevent and treat many health ailments. It is best to maintain a diet of mostly fresh plant foods including fruits, vegetables, nuts, seeds, whole grains and legumes. Eat moderate amounts of fish and lean, white meat, and even smaller amounts of red meats and foods high in fat and refined sugars and white flour.

• Essential Rest and Relaxation

Seven to eight hours of sleep, and time spent relaxing are good for several reasons. Growth hormone is largely secreted during sleep. This anti-aging hormone stimulates the regeneration of cells including those of the liver and muscles. It also stimulates the breakdown of fat stores and normalisation of blood sugar. It helps convert fat into muscle. Massage therapy is an effective tool that can help reduce anxiety, relax muscle tensions and enhance sleep quality.

• Sunshine

Appropriate exposure to sunlight may help to strengthen the immune system, alleviate pain, lower blood pressure and cholesterol levels, enhance mood and help strengthen the bones. Melatonin production increases in the dark, and with natural light during the day. A lot of exposure is not needed to reap the benefits and avoiding the sun when it is strongest between 10 a.m. and 4 p.m. is best.

• Socialising and Spirituality

People who have strong, meaningful connections with others are happier, healthier and live longer than those with strained relationships and who live in isolation. The nurturing of social, family and spiritual relationships is essential to a well-rounded individual.