Wellness Program


March Wellness Challenge

Our wellness challenge for March is to work on improving core strength. The program will be progressive and systematic to help challenge you and improve your core strength.    Core strength is an integral component of health and wellness.  A strong core helps to alleviate chronic back pain and prevent injuries. It also helps you to lift more efficiently. Pick one of the programs below.
Side Notes:

You may do your planks on your elbows and toes. If you are not strong enough to support your bodyweight on your toes, perform a modified plank on you elbows and knees.  The goal is to keep a straight line through your spine, from your feet all the way to your neck. 

The Programs:
Beginners (Repeat 3 times per week every other day)
Week 1
2 Sets of 15 seconds with 30 seconds of rest in between
Week 2
3 Sets of 30 seconds With 45 seconds rest in between
Week 3
3 Sets of 45 seconds with 1 minute rest in between
Week 4
3 Sets of 1 minute with 1 minute of rest in between
Advanced (Repeat 3 times per week every other day)
Week 1
3 Sets of 1 minute with 1 minute rest between
Week 2
3 Sets of 1:15 Seconds with 1:15 rest in between
Week 3
4 sets of 1 minute with 1 minute rest between
Week 4
2 sets of 1:30 with 1 minute rest between

Mission Statement
To educate, support, and empower employees and their dependents to improve and maintain their overall health and well-being through healthy lifestyle choices and to create a culture of wellness throughout the Ogallala Community.


  • Encourage all employees of the city of Ogallala to participate in the wellness program
  • Long term commitment to the wellness program
  • Educate employees on a long term lifestyle change
Why A Wellness Program?
  • Improve Employee Moral
  • Improve Employee Productivity
  • Increase recruitment and employee retention.
  • Reduced health care costs
  • Weight Reduction
  • Improved physical fitness
  • Increased Stamina
  • Lowers Levels of stress
  • Increased well-being, self image, and self esteem
Who is Eligible?
  • Any permanent full time and permanent part time employee upon completion of the initial 6 month evaluation period.
  • Spouses are included.
  • Any employee under the age of 21 is exempt from the wellness bio-metric readings.  They do have to complete the HRA, BPM SKF%, HT, WGT to be eligible. 
Components Of The Program
  • Wellness Wednesday Bio-metric Readings
  • Monthly Exercise Cards
  • Monthly Challenges
  • Wellness Education Classes

Parks and Recreation