At the heart of a healthy lifestyle is good nutrition. Making smart food choices can help reduce your risk of heart disease and stroke. The good news is, eating right doesn’t have to be hard or require a special diet. Let’s take dietary fats for example. Different fats can have different effects on the cholesterol levels in your body. But which ones should you be eating? Find out with our fats infographic.
You’d like to mingle more with your co-workers, but every opportunity seems centered around eating and drinking. Don’t fret. There are plenty of ways to integrate your healthy lifestyle with your on-the-job social life, enabling you to boost your social capital while staying true to your health goals.
Studies show that healthy habits are strongly influenced by the people we spend time with, for better or for worse. Don’t let your co-workers’ negative health habits bring you down. Instead, be a positive role model for an active, healthy lifestyle and help build a corporate culture of health from the ground up.
Go For a Walk
- Invite a co-worker to join you for a quick walk instead of a coffee or smoke break. You’ll have a chance to catch up on work or personal matters, and return to your work stations reenergized and focusing on the tasks at hand. Even a 15-minute walk can do wonders for your mood and creativity.
- If you have a standing 1:1 meeting, suggest making it a walking meeting and reap the benefits of physical activity while getting the job done.
- Take the stairs whenever possible and others will likely follow your example.
- Take it one step further and organize a workplace walking group. Meet before or after work, during breaks or at lunch time for fun, fitness, and camaraderie.
- Bring your lunches to a nearby park or other outdoor area. After eating, enjoy a walk together.
- Visit a local bookstore, art gallery, or museum during your lunch break.
- Join a company-sponsored or community sports league and have fun playing basketball, softball, hockey or soccer with your work team.
- Find a local fitness event, such as a 5K walk/run, walk-a-thon, or sprint triathlon and invite your colleagues to train together for the upcoming event.
- If your workplace has an onsite gym or fitness classes, or if a nearby gym offers a corporate discount, participate. It’s a great way to meet like-minded co-workers.
- Help organize and promote an internal fitness event: Climb stairs to benefit a charity or create a pedometer step challenge.
- Bicycle or walk to work. Find other employees who get to work on foot or on wheels and commute in together, if possible.
- Take 2-minute stretch breaks throughout the day together.
Just For Fun
- Organize a potluck, but bring a healthy dish to share and pay attention to your portion sizes.
- Play Frisbee® or freeze tag on your lunch break.
- Organize a weekend company day hike or volunteer to help organize active games at the employee picnic.
- Volunteer as a work team to plant trees, clean up a park or walk dogs at the animal shelter.
- If unwinding at a pub after work is part of your workplace culture, join in once in a while. Practice moderation, and if you don’t want to drink, order a sparkling water or orange juice.
- Invite co-workers to your home for a barbeque and a backyard Badminton tournament.
- Start an employee bowling league.
- Invite a co-worker to join you for an after-work run, bicycle ride, or game of racquetball.
Developing good relationships with the people you work with is important, not just for your career, but for your health. Don’t let your commitment to good health stop you from getting to know your co-workers. Take the initiative to be active at work and encourage others to join in. When you inspire your co-workers to make physical activity a priority, you create even more of the social support you need to keep yourself moving.
Original Article: https://www.acefitness.org/acefit/fitness-fact-article/3223/20-active-ways-to-be-social-at-work/
Posted in benefits of exercise, health promotion, heart health, lifestyle change, outdoor exercise, stretching, workplace wellness, workplace yoga | Tagged ACE Fitness, corporate fitness, culture of health, culture of wellness, energy in motion, fitness, getting active, living a healthy lifestyle, tiffiny, walking meetings, wellness, workplace fitness, workplace wellness | Leave a Comment »
Walking is low-risk and easy to start. It can help keep you fit and reduce your risk of serious diseases, like heart disease, stroke, diabetes and more.
A regular walking program can also:
- Improve your cholesterol profile
- Lower blood pressure
- Increase your energy and stamina
- Boost “couch potato” bone strength
- Prevent weight gain
American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity or 75 minutes of vigorous activity each week. Even short 10 minute activity sessions can be added up over the week to reach this goal. If you would benefit from lowering your blood pressure or cholesterol, aim for 40 minute sessions of moderate to vigorous activity 3 to 4 times a week. You could do this by walking 2 miles briskly (about 4 miles/hr). If that’s too fast, choose a more comfortable pace.
All you need to get started are comfortable clothes and supportive shoes. Layer loose clothing, keeping in mind that brisk exercise elevates the body’s temperature. Shoes designed for walking or running are best. Make sure you have a little wiggle room between your longest toe (1/2″) and the end of the shoe. Avoid cotton socks since they retain moisture and can promote blisters.
Work on your technique
- Begin with short distances. Start with a stroll that feels comfortable (perhaps 5-10 minutes) and gradually increase your time or distance each week by 10-20 percent by adding a few minutes or blocks. If it’s easier on your joints and your schedule to take a couple of 10- to 20-minute walks instead of one long walk, do it!
- Focus on posture. Keep your head lifted, tummy pulled in and shoulders relaxed. Swing your arms naturally. Avoid carrying hand weights since they put extra stress on your elbows and shoulders. Don’t overstride. Select a comfortable, natural step length. If you want to move faster, pull your back leg through more quickly.
- Breathe deeply. If you can’t talk or catch your breath while walking, slow down. At first, forget about walking speed. Just get out there and walk!
Pick up the pace
To warm up, walk at an easy tempo for the first several minutes. Then gradually adopt a more purposeful pace. A good way to add variety is to incorporate some brisk intervals. For example, walk one block fast, two blocks slow and repeat several times. Gradually add more fast intervals with shorter recovery periods. Concentrate on increasing your speed while maintaining good posture.
Walking hills is a great way to tone your legs. Using Nordic walking poles can help your burn more calories and give you better posture and overall muscle endurance. Treadmill walking, while not as scenic, can be convenient during bad weather.
The end of your walk is an ideal time to stretch since your body is warmed up. Stretch your hamstrings and calves as well as your chest, shoulders and back. Hold each stretch for 15 to 30 seconds.
Track your progress. Although experts recommend walking at least 30 minutes a day, there are no hard and fast rules. Walking 60 minutes/day and brisk intervals will help you burn more calories. Fit walking into your schedule whenever you can. That may mean three 10-minute walks over the course of a day. The best schedule is one that keeps you walking and keeps you fit!
- Avoid traffic accidents. Listening to lively music while you walk is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear. Wear light colors or reflective clothing and carry a flashlight or glow stick if you walk when visibility is low.
- Walking on sidewalks is best, but if you have to walk on the street, stick to streets with lower speed limits. Faster streets are riskier because motorists are less likely to see pedestrians and cannot stop as quickly. Accidents involving pedestrians have an 85 percent chance of becoming fatal if the car is moving at 40 mph as compared to only 5 percent if the speed is 20 mph.
- Know your area. Pay attention to what businesses are open in the area you’ll be walking and know the location of emergency telephones. Walk on well-traveled streets rather than taking shortcuts in less crowded areas such as alleys or parking lots. If you give the message that you are calm, self-assured and have a purposeful gait, you’ll lower your chances of becoming a victim.
- Two heads are better than one. Walking with a partner or in groups discourages crime and may help alert you to dangers such as speeding motorists or unleashed dogs.
If you experience foot, knee, hip or back pain when walking, STOP and check with your doctor to find out the cause. You may need special exercises or better shoes. If you have osteoarthritis and experience increased joint pain lasting an hour or two after walking, consider an alternate activity like stationery cycling or water exercise. But don’t stop exercising!
Source: Walking 101
Posted in aerobic, benefits of exercise, exercise, exercise program, heart health, heart rate, outdoor exercise, work out | Tagged exercise and fitness, get outdoors, healthy-living, heart health, physical activity, walking for fitness, workout | Leave a Comment »
Morning, midday or midnight — when’s the best time to work out?
Well, that depends on when’s the best time for you.
“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, Ph.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia.
Your best time is based on a “constellation” of factors:
- time of day,
- type of physical activity and
- social setting, among others.
“It’s not just what time, but what activity, with whom and where,” said Pate, who is also an American Heart Association volunteer. “This mix of factors for people come together to result in being consistent.”
“Different people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day,” Pate said.
For example, if you’re much more likely to work out consistently with a partner, “then you’re better off to opt for a social part regardless of the time of day,” Pate said. “On the other hand, some people like the solitude, the chance to get away.”
You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. “Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said.
“If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.”
Fit in Fitness
The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.
- In the morning, park 10 minutes away from the job and walk briskly.
- At lunch, walk 10 minutes in or around where you work.
- In the afternoon/evening, walk briskly 10 minutes back to your vehicle.
And there you have a 30-minute workout!
“Accumulation across the day doesn’t have to be performed in one bout, but can be across the day,” Pate said. “More is better, but we’re absolutely certain even modest amounts are much better than being sedentary.” And remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.
So get moving — at the time that’s right for you!
Posted in ACSM guidelines, aerobic, benefits of exercise, boot camp, core strength, exercise, exercise program, group fitness classes, heart health, heart rate, lifestyle change, outdoor exercise, personal training, pilates, running, stretching, weight training, work out, workplace yoga, yoga | Tagged american heart association, exercise, fitness, get moving, healthy-living, physical activity, weight loss, workout | Leave a Comment »
Our farmers produce more food than we need to feed America. Unfortunately, the generous supply of vegetables and fruits in this country is often taken for granted by many who have easy access to it. In fact, a National Resources Defense Council report finds that roughly 40 percent of all edible food produced in America is not eaten. Based on food and beverages thrown out, up to $2,275 is wasted each year by a typical family of four in this country.
Fresh foods make up most of the discarded food. The average American wastes about 20 percent of the vegetables and 15 percent of the fruits inside and outside of the home, numbers that are higher than the previous generation. Properly storing fruits and vegetables is important in getting the most out of your produce. Keeping heart-healthy produce fresh prevents waste and will help save money. Learn how to stretch your budget with this infographic.
Posted in food journal, health, healthly food choices, heart health, infographic, lifestyle change, nutrition | Tagged eating healthy on a budget, fruits and vegetables, Health, healthy lifestyle, Nutrition, storing produce | Leave a Comment »
The warmth of the summer months beckon us to spend time with family and friends outdoors and away from work to enjoy these precious days of sunshine. However, there are challenges to maintaining our mental well-being when these days come. I would like to share with you some facts about working in the summertime, and how you can help your staff feel their best.
Spreading the hours around
A study noted in the Huffington Post found that 26 per cent are not using paid vacation days provided by their employer. The majority of those said it was because they felt they had too much work to do and taking time away would leave them behind in their work. Others are saving their vacation days for emergencies, and still others claimed to not want a vacation. By encouraging staff to take time away, even for a staycation, the benefits in creativity can be reaped when returning with a fresh view and feeling more relaxed. Time away also decreases burnout and subsequently can reduce symptoms of depression and anxiety.
Covering for others
According to CMHA Ontario, the summer months of vacation time can be a cause of stress for those filling in for others in their absence. Whether it is on the assembly line or in an office, taking on the job of another, often one that they may have little experience doing, can make those employees feel anxious and stressed. When personal life stressors occur during this time, the pressure at work can seem overwhelming. To make vacations work for everyone, discuss with everyone the upcoming workload so you can plan deadlines around vacation dates. Knowing who is on vacation and when will also help you plan your projects. Ensure staff that is covering for others are clearly aware of new tasks and responsibilities, and check in to see how manageable the workload is while other staff is away.
Seasonal Affective Disorder typically affects some in the winter months with shorter and colder days, but there are some individuals who are affected by depression in the summertime. Increased humidity is unbearable for some, who may stay in their air-conditioned home to avoid the heat, and are likely less active as a result. When it’s too hot to cook, many choose to eat out or order in and poor food choices are often made. Changes in routine and schedules can bring on feelings of depression, such as having bored school children or university students now at home. Financial strain with camp and entertainment costs is increased, as well as the costs of going on a destination vacation. Wearing shorts or bathing suits can increase feelings of poor body image, and may inhibit some from joining friends at the beach or poolside. Some signs of summer depression to look for in your staff could include difficulty sleeping, loss of appetite, weight loss or gain, and feelings of anxiety. One way to stave off symptoms of depression is to maintain physical fitness, so encourage employees to use their employee discount at the air-conditioned gym, even for the summer months. Another way to maintain mental wellness is to stay connected, so hosting a BBQ for staff to enjoy each other’s company outside of the workplace and engage with each other in a social environment helps build camaraderie, minimize isolation and enhance work relationships.
I hope you take the time to enjoy your summer, with your co-workers, family and friends!
Posted in health promotion, workplace wellness, workplace yoga | Tagged corporate wellness, energy in motion, Health, Healthy Employees, Stronger Business, Stress management, workplace wellness, yoga | Leave a Comment »