Archive for category Wellness
Here are some tips I have come up with to help you with exercise and nutrition:
1) Breakfast – We’ve all heard that breakfast is the most important meal of the day, but let’s not forget that it is what we eat in the morning that really counts. Some quick and easy items are: cold cereal, low fat milk, juices, whole grain waffles, and fruit.
2) Group Physical Activities – Plan a few weekly events with friends, family, coworkers, fellow students, or neighbors. This could be a weekly walk around the neighborhood, weekend swimming time, a family bike, or a camping trip.
3) Move – If you’re moving you aren’t standing still. Find a way to spend 5-10 minutes of every hour getting up and doing something physical. This may include climbing the stairs, stretching, or walking around the block or office building.
4) Healthy Snacks – Snacking throughout the day doesn’t have to be unhealthy. Try eating carrots, broccoli or whatever your favorite raw vegetable is during the day. This will help boost your energy, keep you full, and will help you acquire the daily servings your body needs to maintain a healthy diet.
5) Work Out – There are ways to get a good workout without having to buy an expensive gym membership. Do some research on at-home workouts, check out your television service offerings, get online, or find books or videos at your local library. They are key to a good workout and working up a sweat. Overall, simply find a way to get your heart rate up for at least 30 minutes a day.
6) Vegetables and Grains – Try to eat more vegetables and grains. Whole wheat pasta or breads like pita can taste good and are good for you. These will give you complex carbs for energy, as well as fiber, vitamins, and minerals.
7) Balanced Diet – Too much of anything can be bad, right? Try to balance out your food choices over the day and week. Pick different snacking options and have breakfasts and dinners with health variety. This will allow you to get all the nutrients you need to stay healthy. Plus the variety will keep you going.
8) Have Fun – Try a new activity or sport. Participate with friends and family. Eating right and getting exercise doesn’t have to be a burden. If you have the right outlook it can be a joy. Making eating right a fun and balanced part of your life while setting realistic, short-term goals.
Manager, Business Development
Whether we are lifting weights, jogging, swimming or engaging in another fitness activity, we all know that getting the motivation to go can sometimes be a problem. We often use “going to the gym” as a metaphor for other activities in which we can easily lack motivation. When we lack motivation, it is very easy to become distracted and conjure up reasons why we can’t get it done today, and we add to our long lists of things we need to get done.
For me, I choose to make “going to the gym” a habit, and I stick to it by simply blocking out specific time during the week. For example, I go to the gym every Monday, Tuesday, Wednesday and Thursday from 6:00 to 7:30 pm, and if I can help it I will not let other events get in the way. I know that there is only one way to get results, and that is to actually go to the gym - So I try not to think about what I’m going to do, how I’m going to do it, or what might get in the way, I just simply go. Once I’m on the way, I will come up with a game plan and decide what muscle groups I plan to work on that day, as I try to rotate between back and biceps, chest and triceps, shoulders and legs. I also take into account a short, warm-up run (3-5 miles). Again, I can’t stress enough how important it is to just go! Don’t over think it, remember you only get results when you go, and you can always worry about the details along the way…
Manager, Business Development
It is a reality; Your desk job could be hindering your health and your waistline!
Many Americans that work the 8 to 5 do so by sitting at a desk. One study found that individuals who sit 7.4 or more hours are more likely to become overweight than those who sit less than 5 hours. Another study found that the more a man sits the more weight he is likely to gain. In addition to the added pounds, sitting at your desk for long periods of time causes leg cramps, poor posture, and muscle tension (Diethack, 2008).
So, if in fact, sedentary describes your 8 to 5 day - Here are a few tips to help you stay healthy while working at your desk:
- Embrace the H2O.
Even when you’re sitting, hydration is essential! Water not only keeps your body cleansed and your skin nourished, it also contains zero calories and may curb your appetite (Lifehacks, 2011).
- Sit Correctly.
Isn’t it easy to slouch and position yourself comfortably in your office chair? Although this might be comfortable in the short-term, it is not ideal in the long-term. The comfy slouching position can cause strain, aches, and even injury. The ideal seating position includes having your chair set at the appropriate height, this means that your eyes should be level to the computer screen, your knees positioned lower than your hips, and your computer screen 20 inches directly from your face. Your feet should sit flat on the floor and your wrists on your desk (Lifehacks, 2011).
- Don’t keep unhealthy snacking food at your desk!
If you are a snacker, try to keep the healthy foods at your desk since the temptation might be there. Some examples may include carrot sticks, celery sticks, or dried fruit (Diethack, 2008).
Daniél C. Kimlinger, MHA, PHR
HR magazines everywhere cite statistics which link healthy employees to healthy workplace results. But whose responsibility is it to ensure that employees take care of their health, see their primary care physicians annually, exercise on a regular basis, eat the right foods, and get vaccinations? Although it is not the employers’ responsibility per se, there are some basic and easy ways to promote a healthy workplace which prove beneficial to both the employee and the organization.
- Promote a healthy organizational culture. There are some simple ways to do this. When ordering in meals for seminars and/or trainings, order healthy items – skip the unhealthy choices such as pizza, cookies, and chips. Involve your company in local 5ks and/or other exercise initiatives. This does more than get everyone out for some exercise; it’s the perfect environment for socializing!
- Encourage Preventative Care. This begins with offering health insurance; statistics provided by the White House show that the smaller the company, the less likely they are to offer health insurance. In fact, less than 50 percent of employers with less than ten employees offer health insurance. When selecting a health insurance company, it may be wise to ask about preventative care options such as vaccines, smoking cessation programs, and perhaps annual exams without charge. Be sure to advertise these benefits to your employees, encourage them to get physicals, and consider offering them time during the workday for preventative care (The White House, 2009).
- Consider Incentive Programs. Incentive programs in organizations are growing all over the United States. Programs that encourage employees to exercise, attend regular doctor appointments, get vaccinations, eat well, and overall take care of themselves have really jumped in popularity. Some incentives to consider may include bonuses, awards when they reach their goals such as certificates or fitness gear, and overall continued encouragement for the effort in which they put in!
Daniél Kimlinger, MHA, PHR
Human Resources Specialist
The Economic Effects of Health Care Reform on Small Businesses and Their Employees. The White House (2009, June 25). Retrieved August 22, 2011, from http://www.whitehouse.gov/assets/documents/CEA-smallbusiness-july24.pdf