Walking: Trim Your Waistline, Improve Your Health

Taking steps towards good healthCan you really walk your way to fitness? You bet! Get started today.

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones
  • Lift your mood
  • Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:

  • Your head is up. You’re looking forward, not at the ground.
  • Your neck, shoulders and back are relaxed, not stiffly upright.
  • You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
  • Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
  • You’re walking smoothly, rolling your foot from heel to toe.

As you start your walking routine, remember to:

  • Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility.
  • Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.
  • Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
  • Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
  • Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.

For most healthy adults, the Department of Health and Human Services recommends at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time, try two 15-minute sessions or three 10-minute sessions throughout the day.

Remember, though, it’s OK to start slowly — especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you see how many miles you’ve walked each week, month or year.

Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device — such as a pedometer — to calculate steps and distance.

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

  • Set yourself up for success. Start with a simple goal, such as, “I’ll take a 10-minute walk during my lunch break.” When your 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.” Soon you could be reaching for goals that once seemed impossible.
  • Make walking enjoyable. If you don’t enjoy solitary walks, ask a friend or neighbor to join you. If you’re invigorated by groups, join a health club.
  • Vary your routine. If you walk outdoors, plan several different routes for variety. If you’re walking alone, be sure to tell someone which route you’re taking.
  • Take missed days in stride. If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine — and then get back on track.

Once you take that first step, you’re on the way to an important destination — better health.

via Walking: Trim your waistline, improve your health – Mayo Clinic.

Measure How Stress Effects Your Health

stress-picTo measure stress according to the Holmes and Rahe Stress Scale, the number of “Life Change Units” that apply to events in the past year of an individual’s life are added and the final score will give a rough estimate of how stress affects health.

Life event Life change units:

  • Death of a spouse 100
  • Divorce 73
  • Marital separation 65
  • Imprisonment 63
  • Death of a close family member 63
  • Personal injury or illness 53
  • Marriage 50
  • Dismissal from work 47
  • Marital reconciliation 45
  • Retirement 45
  • Change in health of family member 44
  • Pregnancy 40
  • Sexual difficulties 39
  • Gain a new family member 39
  • Business readjustment 39
  • Change in financial state 38
  • Death of a close friend 37
  • Change to different line of work 36
  • Change in frequency of arguments 35
  • Major mortgage 32
  • Foreclosure of mortgage or loan 30
  • Change in responsibilities at work 29
  • Child leaving home 29
  • Trouble with in-laws 29
  • Outstanding personal achievement 28
  • Spouse starts or stops work 26
  • Beginning or end school 26
  • Change in living conditions 25
  • Revision of personal habits 24
  • Trouble with boss 23
  • Change in working hours or conditions 20
  • Change in residence 20
  • Change in schools 20
  • Change in recreation 19
  • Change in church activities 19
  • Change in social activities 18
  • Minor mortgage or loan 17
  • Change in sleeping habits 16
  • Change in number of family reunions 15
  • Change in eating habits 15
  • Vacation 13
  • Major Holiday 12
  • Minor violation of law 11

Score of 300+: At risk of illness.

Score of 150-299: Risk of illness is moderate (reduced by 30% from the above risk).

Score <150: Only have a slight risk of illness.

via Holmes and Rahe stress scale – Wikipedia, the free encyclopedia.

Take time to unwind…Stress Awareness

coping_mechanismIt’s healthy to relax, renew, and rejuvenate

Stress happens. Sometimes it’s unavoidable, at times it’s unbearable. That’s why taking time for yourself is a necessity.

Stress does not merely afflict your mind; it can also affect you on a cellular level. In fact, long-term stress can lead to a wide range of illnesses – from headaches to stomach disorders to depression – and can even increase the risk of serious conditions like stroke and heart disease. Understanding the mind/stress/health connection can help you better manage stress and improve your health and well-being.

via Stress Awareness.

Skin Cancer Prevention

Child_Applying_Sunscreen_Beach_HTraveling for spring break? Don’t forget to pack, protect yourself from the sun, and go!

Don’t risk ruining your trip or your health with too much sun.

Using sun protection can prevent sunburn during your vacation and protect you against skin cancer later. Nearly 5 million people are treated for skin cancer each year in the United States. Skin cancer can be serious, expensive, and sometimes even deadly. Fortunately, most cases are preventable, and as a traveler, you can use simple strategies to keep yourself and your family safe from the sun.

via Skin Cancer Prevention | Features | CDC.

Stress and Improving Overall Health in the Workplace

stress-e1370354386441Policy Considerations for Lowering Stress and Improving Overall Health in the Workplace:

  • Teleworking and flex-schedule policies
  • Job-sharing, phased retirement options
  • Healthy commuting supports and incentives
  • Smoke-free building and campuses
  • Healthy foods, healthy meetings and green/sustainable environments policies
  • Peer support and mentoring programs
  • Policies promoting volunteering and community service
  • Time off work for health promotion, physical activity, screenings, healthcare visits
  • Robust non-discrimination, diversity and cultural awareness/sensitivity programs
  • Continuing education, distance learning, and other training supports
  • Incentives for health program participation and engagement

via CDC – NIOSH – Total Worker Health™ in Action – January 2013.

How to Eat Healthy

heart2At the heart of good health is good nutrition. Make smart, healthy choices to reduce your risk of heart disease and stroke.

INCLUDE

  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Nuts and seeds
  • Fish (preferably oily fish high in omega-3 fatty acids), skinless poultry, and plant-based alternatives
  • Fat-free and low-fat dairy products
  • Healthier fats and non-tropical oils

LIMIT

  • Sodium and salt
  • Saturated fat
  • Sweets and added sugars, including sugar-sweetened beverages
  • Red meats – if you choose to eat red meat, select lean cuts

AVOID

  • Trans fat and partially hydrogenated oils

via How to Eat Healthy.

NASA Workforce Maintenance Program

nasaNational Aeronautical Space Agency (NASA), an executive Federal Agency dedicated to Space flight, highly values exploration. The Agency’s exploration success depends on employees’ detailed attention to the safety and health of the astronauts and their fellow Earth-bound employees. For decades NASA’s occupational health programs have maximized the opportunities of national health initiatives as well as internal resources. And, they have led the way to improve internal programs for the maintenance of a workforce that operates at its highest level of physical and mental well-being.

via CDC – NIOSH – Total Worker Health™ in Action – February 2014.

Business Case for Safety and Health

cost-risk-benefitEmployers that invest in workplace safety and health can expect to reduce fatalities, injuries, and illnesses. This will result in cost savings in a variety of areas, such as lowering workers’ compensation costs and medical expenses, avoiding OSHA penalties, and reducing costs to train replacement employees and conduct accident investigations. In addition, employers often find that changes made to improve workplace safety and health can result in significant improvements to their organization’s productivity and financial performance.

via Safety and Health Topics | Business Case for Safety and Health – Benefits.

Understanding the Health Effect of Body Mass Index

8466770People with very low or very high BMIs tend to have the greatest health risks. Even so, BMI is only one factor in your overall health. For example, if your BMI falls into the normal weight category, you will still have a higher risk of health problems if you:

  • Smoke cigarettes
  • Do not participate in regular physical activity
  • Eat lots of nutrient-poor foods with added fat and sugar.

If your BMI is in the overweight category, you will have a lower overall health risk if you:

  • Get regular physical activity
  • Have blood pressure, blood sugar and cholesterol levels that are within normal limits.

This means BMI is one aspect of your health to discuss with your care provider. Together, you can decide if other assessments need to be done and whether lifestyle changes such as eating smarter and moving more will improve your health.

via Understanding Body Mass Index – Healthy Weight Information – from the Academy.

Understanding the Importance of Physical Exams

medical-checkupsAccording to the National Institutes of Health (NIH), all adults — even seemingly healthy ones — should undergo regular physical examinations at their healthcare provider’s recommended frequency. The purposes of these exams are to:

  • Screen for diseases
  • Assess the risk of future medical problems
  • Encourage a healthy lifestyle
  • Update vaccinations
  • Maintain a relationship with a doctor in case of illness

Today, preventive services are customized, taking into account an individual’s health status, risk factors and personal and family health history.

via Resources – Newsletters – Understanding the Importance of Physical Exams.