Archive for the ‘corporate wellness’ Category

Stay Moving and Live Longer!

Monday, January 18th, 2010

couch potato

It’s not news that daily cardiovascular exercise is good for our health. Those of you who get in, at the minimum, 30 minutes per day/5 times per week, are on track to living a long and healthy existence.

However, some morbid news came from Australian researchers after following 8,800 individuals’ lifestyle habits. When comparing people who watch two hours or less television, daily, and those who watch more, “those who watched more than four hours a day had a 46 percent higher risk of death from all causes and an 80 percent increased risk for CVD-related death. This association held regardless of other independent and common cardiovascular disease risk factors, including smoking, high blood pressure, high blood cholesterol, unhealthy diet, excessive waist circumference, and leisure-time exercises.” In fact, these results apply not only to couch potatoes but translate to people who spend their days mostly sedentary–sitting without moving for hours at a time. What’s a busy, bread-winning, adult to do?

I have four letters for you: M, O, V,  E. Four tips for incorporating more movement into your busy, yet physically stagnant work day and TV watching marathon:

  1. Fidget! As long as it isn’t noisy fidgeting, you are moving without disrupting work. By staying constantly moving, not only will you be extending your life, according to Australian researchers, but you will prevent some chronic pains.
  2. Drink lots of water, so you will make more bathroom runs. While you are getting up to use the restroom, you may as well use the one on a different floor or across the building to get in a little extra exercise.
  3. Change positions at least every 30 minutes. For example, stand for a minute or two, stretch, or pace.
  4. Sit on a stability ball instead of a chair, or put a balance cushion on your seat pan, so that you are forced to move and change positions throughout your day.

Freebie: 5. Join V4Fitness.com, a site presented by yours truly, Balanced Strength Inc., where we help you create long-lasting healthy living habits, and the exercise of the day is something you can do from where you are sitting!

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Waist to Hip Ratio: Your tool to figure out your health risk

Friday, June 26th, 2009

Here is a fantastic article, Emily Wynne, a recent Pepperdine University, Kinesiology, grad contributed to our blog…

What is waist to hip ratio?
Waist-hip ratio or Waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to that of the hips. It is calculated by measuring the smaller circumference of the natural waist, usually just above the belly button, and dividing by the hip circumference at its widest part of the buttocks or hip.
How are the numbers created?
The waist to hip ratio is calculated by measuring the circumference of the waist and dividing it by the circumference of the hips. The resulting value is looked up in a reference table, like the one following, to determine risk.

WHR chart
Why is this measurement important?
The WHR has been used as an indicator or measure of the health of a person, and the risk of developing serious health conditions. Research shows that people with “apple-shaped” bodies (with more weight around the waist) face more health risks than those with “pear-shaped” bodies who carry more weight around the hips.
Optimal WHR for women is 0.7. The optimal ratio for men is 0.9.
High WHR, in individuals 18 years of age and older, are associated with cardiovascular risks, coronary artery disease, and type 2 diabetes. Although it may be difficult to change your genetically predisposed body shape,  you can shrink your waistline through regular exercise and consuming a healthy diet.

For more information on WHR visit the American Heart Association at www.americanheart.org.

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How to Eat Out Without Gaining Weight

Friday, May 29th, 2009
From Istock Photo

From Istock Photo

By Kimberly Dawn Neumann
From Health magazine

The secret: Ask for things your way, Feel Great Weight dream team diet expert Alyse Levine, RD, says.

Do a late lunch
Ask if you can get a smaller (and cheaper!) lunch-size portion at dinnertime. Or, choose an appetizer as your meal; the portions are more likely single-serving-sized.

Get it to go
If you order a full entrée, ask for a to-go box along with your meal, then package up at least half of it before you take the first bite. Or, ask the waiter to have the kitchen box up half of your meal before it’s even served to you.

Skip the fat
Ask for foods to be grilled, steamed or broiled instead of sautéed or fried. Or, request that your entrée be cooked “dry,” which is restaurant-speak for no added oil or butter. Request lemon or lime wedges or some fresh herbs to add your own flavor.

Choose one starch
If you simply must have a warm roll from the bread basket, ask them to hold the rice pilaf that comes with your entrée.

Choose veggies wisely
Not all of them are equally healthy. Sautéed spinach, for example, is often sautéed in gobs of butter. If you’re unsure about a veggie dish, ask how it’s prepared. Or skip it and go for steamed or raw instead.

Play favorites
If you really want the burger, go ahead and get it, but without the fries. Have that chocolate chip cookie at the office party, but skip the chips. By sticking to just splurges you love, you’ll satisfy your urge without overdoing it.

Stick with what you know
No nutrition info on the menu? If it’s a national chain, check the restaurant’s website beforehand; most make their calorie counts available so you can be prepared going in. Or fall back on one of these restaurant meals you can eat without guilt, vetted and approved (in moderation!) by our Feel Great Weight experts.

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Swine Flu Reminders for Cleaner Gym Habits

Wednesday, May 27th, 2009

With the swine flu hysteria circulating the world right now, we have doctors reminding us to wash our hands. Hmmm…dare comment? At the core, however, is a reminder to be mindful of keeping the good hygiene that our parents taught us: wash your hands before you eat, cover your mouth when you cough or sneeze (better to do that on your sleeve than hand, though), keep your hands away from your eyes, ears, and nose, etc.

This is also a great time to remind ourselves or introduce ourselves to proper gym etiquette:

  1. Don’t go to the gym, if you are sick. You may feel like you need to “sweat it out”, but be considerate of the people around you. Sweat it out where you won’t risk infecting others, even if you think you are not contagious.
  2. Wipe down the equipment after you are done using it. Many gyms have bottles of Simple Green or disinfecting wipes for you to wipe down the (specifically, cardio) equipment before/after you use it.
  3. Bring a workout towel if your gym does not provide them. You may lay it on the seats/pads/mats of the equipment you are using. (I have a very bad/gross memory of skin irritation on my back that, incidentally, cleared up after I stopped using the common gym mats.)
  4. To prevent infection, avoid touching your face while working out; wash your hands first.
  5. Wash your hands when you are finished exercising.
  6. Wash your workout clothes between wears. Workout clothes should not be “recycled”. You should have a fresh set every time you go to the gym. (It’s true, some people need to be told.)
  7. Although this tip does not apply to hygiene, it’s an often forgotten rule of etiquette-leave your cell phone in your locker. If absolutely necessary, take your phone call outside.

If you have more to add to this list, I invite you to comment below.

Also, Noelle Katai, of Vim Essentials has a great recipe for a non-toxic hand sanitizer that kills only the harmful bacteria on contact. Check out her blog at http://www.vimessentials.com/vimblog.

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May is Bike Month!

Thursday, April 30th, 2009
Image courtesy of Google images

Image courtesy of Google images

In honor of bike month, and bike commuter wannabes, I am reposting this great article,

10 Bike Myths Dispelled

April 26th, 2009 by Jack “Ghost Rider” Sweeney · 15 Comments

From my friend Alan Snel’s blog…republished from a League of American Bicyclists/Bikingbis tweet:

Busting the 10 bicycling myths:

1. I’m out of shape
– Ride an easy pace, in a few months you will be in great shape
– Ride your route on a weekend to find the easiest way to work
– You will improve your fitness level when you become a regular bike commuter

2. It takes too long
– The average commuter travels at 10 mph; the more you ride, the faster you become
– Trips of less than 3 miles will be quicker by bike
– Trips of 5 to 7 miles in urban areas take the same or less by car

3. It’s too far
– Try riding to work and taking mass transit home, then alternating the next day
– Combine riding and mass transit to shorten your route
– Ride to a coworker’s house and carpool to work

4. No bike parking
– Look around for a storage area in your building or office
– Stash your bike in a covered, secure place such as a closet or even your office
– Formally request that your employer provide bike parking or lock it up outside

5. My bike is beat up
– Tell a reputable bike shop that you are commuting and have them tune up your bike
– If you can’t maintain your bike yourself, identify bike shops near your route
– Make sure that your bike is reliable and in good working order before you ride

6. No showers
– Most commuters don’t shower at work; ride at an easy pace to stay cool and dry
– Ride home at a fast pace if you want a workout; shower when you get there
– Health clubs offer showers; get a discounted membership for showers only

7. I have to dress up
– Keep multiple sets of clothing at work; rotate them on days you drive
– Have work clothes cleaned at nearby laundromats or dry cleaners
– Pack clothes with you and change at work; try rolling clothes instead of folding

8. It’s raining
– Fenders for your bike and raingear for your body will keep you dry
– If you are at work, take transit or carpool to get home; ride home the next day
– Take transit or drive if you don’t have the gear to ride comfortably in the rain

9. The roads aren’t safe
– Obey traffic signs, ride on the right, signal turns, and stop at lights
– Wear bright clothing
– You are at no greater risk than driving a car
– Wear a helmet every time you ride

10. I have to run errands
– Bolt a rack to the back of your bike to add carrying capacity
– Make sure that you have a lock to secure your bike while you are in a building
– Allow extra time to get to scheduled appointments and find parking
– Encourage your employer to provide a bicycle fleet for office use

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