January 24, 2024

Customer Success Services Wellness Session

Getting Physically Fit

Gary Miller Karen Barrows

Customer Success Officer & EVP Human Resources Manager
Oracle CSS Oracle CSS
3 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal
Agenda

1. Well-Being Wheel

2. Stretch Break

3. Benefit of Exercise

4. Start and maintain exercise routine

5. CSS employees exercise journey spotlight

6. Q&A

4 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

Well-Being Wheel

Pearl Abraham
Sr. Org Development Consultant
Oracle HR
GEMS Wellness Wheel
Appreciation for the things in life that are Positive effect on your body and on your
Gratitude Exercise minds. Exercising releases endorphins
meaningful or valuable to you. Brighten Spiritual Physical
your outlook, boost your mood, and help wellbeing which are known to reduce pain and
wellbeing
you feel more positive in the face of increase feelings of wellbeing.
challenges.
• Engage in some form of physical
• Volunteer activity every day
• Meditate • Eat a variety of healthy foods
• Express gratitude • Get an adequate amount of
Practice forgiveness and compassion Service Mindfulness
• Social Emotional
rest/sleep
for yourself and others wellbeing wellbeing

Promotes happiness. It makes you, the giver, Helps you relax and manage your own
feel better and can have a profound effect stress and anxiety. It’s living in the present
on the person's emotional wellbeing. moment and accepting it for what it is.

• Keep in touch with individuals who are • Practice mindfulness

supportive • Start a gratitude journal
• Practice active listening • Pay attention to and shift toward positive
• Find avenues to meet new people self-talk
• Be mindful of commitments • Track emotions to look for patterns
and possible triggers

6 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

Wellness Check-in (Poll)

Gratitude Exercise
Spiritual Physical
wellbeing wellbeing

Which dimension of
your wellbeing from the
GEMS wellness wheel Service Mindfulness
Social Emotional
would you like to focus wellbeing wellbeing
more on in 2024?

7 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

EXOS Oracle Fitness Center

Austin Howlett Jake Means

Dedicated Account Manager Assistant Program Manager
EXOS EXOS
 INTRO

STRETCH BREAK KICK-OFF

 THOUGHT STARTERS

WHAT DOES BEING FIT

MEAN TO YOU?

WHY DO YOU WANT

TO BE FIT?
10 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal
TYPES OF
FITNESS
The Five Components of
Health-Related Physical Fitness

1 2
Muscular
3
Muscular
4
Flexibility
5
Body
Cardiovascular
Endurance Strength Endurance The ability to take Composition
The amount of force The ability to your joints through The relative
The ability to maintain
your muscles can repeatedly generate their full range of proportions of fat,
aerobic exercise for
generate against force for extended motion muscle, bone, water,
extended periods
resistance periods and other elements
of your body

11 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

BENEFITS OF EXERCISE
Aerobic vs. Resistance
Benefits of Regular Exercise

● Control body weight

● ↓ Risk of cardiovascular disease
● ↓ Risk of type 2 diabetes and metabolic syndrome
● ↓ Risk of certain cancers
● ↑ Bone and muscle mass
● ↑ Ability to perform activities of daily living
● ↑ Quality of sleep
● Improve mental health and mood

12 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

THOUGHT STARTERS

WHAT BARRIER
DO YOU NEED TO
OVERCOME?
 COMMON BARRIERS

TIME MOTIVATION

IT’S HARD TO FIND IT WHERE DID IT GO?

There are a lot of demands for your time, and Motivation is strong at the beginning,
it’s hard to prioritize fitness when needed. but it tends to taper off and run dry.

14 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

REFRAMING
TIME
Being fit may not take as
long you think it does.
Research has shown that even MAKE IT
STICK

short bouts of exercise lead to A smaller commitment

boosts in creativity, higher self each day can lead
to more consistency.
confidence, improved memory and
mood, and so much more.

15 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

PRIORITIZING URGENT LESS URGENT

FITNESS

IMPORTANT
Time management is a skill Do first Schedule
that can make or break 1 2

work-life balance.

LESS IMPORTANT
When you manage your time, you
probably feel better. When it comes to
Delegate Don’t do
time prioritization, remember this simple
but profound statement from President
Eisenhower: “What’s important is seldom 3 4

urgent, and what’s urgent is seldom

important.”

16 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

FITNESS TIME
01
BLOCK YOUR CALENDAR
Schedule exercise on your calendar, and make it a task
or reminder on your phone, tablet, or computer.

02
DON’T FORCE IT
Don’t force exercise into a busy time of day that’s
always full or unpredictable.

03
ENLIST THE HELP OF OTHERS
Get family and friends involved so they can keep you
accountable and not interfere with scheduled fitness time.
THE POWER KEEP IT
FRESH

OF OTHERS Tapping into the

power of others is proven
to keep motivation
fresh and strong.

When you connect with

others, you’ll find
camaraderie, support,
and accountability.
Here are a handful of tips to try:
● Connect with a coach to get a game plan.
● Find a group and don’t worry about experience.
● Find a buddy you know or meet someone new.
● Use fitness apps to connect digitally.

18 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

THOUGHT STARTERS

WHERE TO
START?

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RECOMMENDATIONS
Cardiovascular
● Accumulate 150 minutes/week of moderate
intensity aerobic activity
● Walk, jog, run, bike, circuits, sports, etc.

Strength
● 2 days/week, non consecutive days
● 8-10 multi joint full body/large muscle group exercises
● 2-3 sets of 8-12 reps
● Body weight, bands, weights, machines

20 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

HOW DO I STAY FIT
AND MOTIVATED?
1. Balanced lifestyle
2. Workout quality & diversity over quantity
3. Workout schedule
4. Small activities add up!
5. Workout with family/friends
6. Rewards & sharing on social media

Norbert Strigl
VP, Global Business Operations
Oracle CSS

21 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

My Fitness
Journey
ü Physical fitness to mental wellness
ü Self-esteem and creativity booster
ü Disconnect and rooting
ü Chemical balance and stress reduction
ü Mind to body connection
ü Discipline over will
ü Self-care and wellbeing
ü Pay it Forward
Andreea Radoi
Director, Service Management EMEA, Oracle CSS
22 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal
Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal
Continue to take
care of yourself 1. Contact Benefits and/or local HR representative
2. EXOS On-Demand Fitness & Wellness
3. EXOS Stretch Break
4. Fitness Center Coaching
5. Connection Wellness Path & Badge
6. Fitness Centers US
7. Employee Assistance Programs
8. Manifest: 7 Steps to living Your Best Life
9. Building and Connection in Virtual Teams
"At Oracle, we have a lot of benefits that focus on 10. Ergonomic Evaluation
you—your health, your physical health, your mental 11. Wellness Apps/Tools:
well-being, and your emotional health. And I need
you to take some time to really recharge," Safra Catz. • #om-oracle-mindfulness—Slack Channel
• xCommunity Online Academy—Exercise Classes
Safra’s Video Message
• Insight Timer—Meditation

24 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

BENEFITS
AROUND THE
GLOBE
North America Benefits

EMEA Compensation and Benefit Programmes

JAPAC Human Resources Total Rewards

LAD Compensation and Benefits

25 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

ORACLE WELLNESS
PROGRAMS Wellness Resources around the Globe
UNITED STATES:
Gympass Program Overview| View replay

2024 Wellness Series

Oracle Gympass
Exercise for Life | View replay
EMEA:
Session I January 24, 2024, 7-8 a.m. PT EMEA Wellbeing OTube Channel | Wellbeing site
EMEA RSC Exercise Portal
Getting Physically Fit
UK Fitness Centers
7card Wellbeing solution—RO
Session 2 Planning underway JAPAC:
Nutrition and Mindful Eating Slack: #india-employees-all
Singapore: Life@Oracle
Australia/New Zealand Thrive Wellness Site
LAD:
Visit the Wellness OTube Channel for replays LAD wellbeing resources
Slack: #wellbeing-harmony
WORKING IN THE OFFICE?
Go to an Oracle fitness center

27 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

Q&A
Use the Q&A feature from your
Zoom console to ask a question
Thank you
THE WELLBEING WHEEL Foster your Relational Wellbeing:
• Take time to get to know yourself
• Join a club or organization, Participate in study groups
• Make an effort to stay in touch with family, friends,
and mentors
• Volunteer in the community
• Maintain balance between work and social time Foster your Emotional Wellbeing
Foster your Physical Wellbeing: • Take time to quiet your mind and reflect
• Share your thoughts and feelings- Laugh!
• Exercise
• Take care of your body.
• Nutrition
• Take time in nature
• Sleep
• Be kind to yourself
• Sexual Health
Foster your Financial Wellbeing
Foster your Vocational Wellbeing • Track and review your spending
• Reflect – where do you find joy and meaning in your life? • Make your own coffee rather than buying it
• Explore different career and/or volunteer opportunities • Write a list and set a budget before going shopping
• Keep an open mind • Ask yourself “do I really need this?”
• Participate in internships or research opportunities • Start a savings account
• Take advantage of career service resources • Ask for student discounts

Foster your Intellectual Wellbeing Foster your Spiritual Wellbeing

• Take a class outside of your field • Keep a journal
• Read for pleasure, Debate with someone (respectfully) • Spend time in nature
• Check out a seminar or conference you're unfamiliar with • Explore meditation
• Attend a play, museum exhibit or poetry reading • Attend religious services
• Learn another language, Do crossword puzzles
• Engage in research opportunities Foster your Environmental Wellbeing
• Recycle Use reusable bags and water bottles, Donate unwanted clothing
• Bike or walk when you can
• Be mindful of your water use
• Go to the farmers' market, choose locally-sourced food
• Turn off lights and electronics when not in use
• Unplug devices

31 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal

WELLNESS
CHECK-IN

Which dimension of
your wellbeing from the
wellness wheel would
you like to focus more
on in 2024?

32 Copyright © 2024, Oracle and/or its affiliates | Confidential: Internal