HealthMiles Blog

Back To School, Back To The Routine

For many people, September still means back to school and back into the groove of your routine. Make sure you're making activity a regular part of that routine and taking your GoZone along for the ride.

Even when things get busy, here are some ways to make sure you're staying active. 

• Set a goal of how much time you have for exercise. Don't say you'll do it for 90 minutes if you know that's not reasonable, but you CAN find some time each day if you plan for it.
• Put it on the calendar. Staying active is important for your body and your mind, so make sure you give it priority and schedule it in like everything else.
• Pick an activity. You can walk, run, bike, dance, golf...just pick something you enjoy. You can always change things up, but having a plan helps you stay focused.

Stick with it. Stay with your routine for a month and see what 30 days of an exercise routine can do for your step count!

How Many Calories?

Ever wonder how your activities stack up? Check out the chart below to see how many calories these popular activities burn. Remember, this is only an estimate - actual calories burned are influenced by several factors including your body weight and workout intensity.

This table from the CDC shows calories used at both moderate and vigorous levels.

Calories Used per Hour in Common Physical Activities
Moderate Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Hiking	185	370
Light gardening/yard work	165	330
Dancing	165	330
Golf (walking and carrying clubs)	165	330
Bicycling (<10 mph)	145	290
Walking (3.5 mph)	140	280
Weight lifting (general light workout)	110	220
Stretching	90	180
Vigorous Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person1	Approximate Calories/Hr for a 154 lb Person1
Running/jogging (5 mph)	295	590
Bicycling (>10 mph)	295	590
Swimming (slow freestyle laps)	255	510
Aerobics	240	480
Walking (4.5 mph)	230	460
Heavy yard work (chopping wood)	220	440
Weight lifting (vigorous effort)	220	440
Basketball (vigorous)	220	440
1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.

7 Ways to Avoid the Afternoon Slump

It happens to the best of us, the afternoon rolls around and you feel your energy fading. But before you reach for a sugary solution, try these pick me ups instead.

1. Take a quick walk – Take a few brisk laps around the office or outside. You’ll revive your body and your brain and go back to your work focused. (Not to mention the extra steps you’ll get!)
2. Drink water – Dehydration can make you tired so make sure you’re drinking water throughout the day. Also, thirst can disguise itself as hunger so drinking water well help you know when you’re really hungry.
3. Eat a balanced lunch – Avoid foods high in fat in sugar; these will cause your blood sugar levels to spike and then crash. Try not to overeat but do include a complex carb, like brown rice or whole wheat bread or crackers to keep you full and fuel your brain.
4. Have a healthy snack –Snacking is okay, in fact it’s good to eat small snacks throughout the day to keep your blood sugar up so you stay alert. Just make sure the snacks are healthy, try some almonds, string cheese or fresh fruit to refuel.
5. Stand up and stretch – If you don’t have enough time for a break, take just a minute to stand up and stretch it out. Don’t forget to breathe in and out deeply to send some oxygen to your brain.
6. Schedule a meeting – well, only if you need one.  But getting up and interacting with co-workers can help revive you and engage both your body and mind.
7. Have a cup of coffee or tea – Caffeine in moderation is fine, and the antioxidants in tea are an added bonus. Just make sure you’re not adding sugar or other additives that increase the calories and decrease the impact.

American Heart Month

February is American Heart Month

According to the CDC, Heart disease is the leading cause of death in the United States and a major cause of disability. The most common heart disease in the United States is coronary heart disease, which often appears as a heart attack. In 2010, an estimated 785,000 Americans had a new coronary attack, and about 470,000 had a recurrent attack. The best way to reduce your chances of heart disease are with a healthy diet and active lifestyle.

The American Heart Association (AHA) suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). 30 minutes a day, five times a week is an easy goal to remember, but you'll still experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day. Your GoZone is a good reminder if you're getting enough activity; try shooting for at least 7,000 steps a day.

Check out the tips from the AHA on getting active in the office:

• Brainstorm project ideas with a coworker while taking a walk.
• Create an exercise accountability partnership.
• Walk during business calls when you don't need to reference important documents.
• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope or a resistance band in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Download some audio fitness coaching.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or YMCA near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.
• Some have mastered the art of typing while on a treadmill by securing the laptop to the base. Be creative!

Setting Resolutions that will Stick

Many people like to take the new year as a time to set a resolution and get healthy.  We think that a healthy lifestyle is a good idea all year long, but if you're looking to jump start your routine again here are some tips. 

 

 

1. Be Realistic - Set a goal you truly believe you can achieve.  It's great to push yourself and set your sites high, just make sure it's something you believe you can do.

2. Set Small Goals - Set small achievable goals you know you can accomplish that lead up to your larger goal.  This helps you stay on track and make that large resolution become more manageable. 

3. Be Specific - The more you define what you're looking for, the easier it will be to get it.  Don't just say, "I want to loose weight".  What do you really want? Maybe it's to loose 10 pounds and finish a 5k.  Maybe it's to increase your energy and be able to do 10 laps around the block. 

4. Write it Down - Write down your goal and tell your friends.  Plan your workout in your activity tab on the LifeZone member site to keep you on track.  Don't be afraid to ask for help when you need it and rely on friends and co-workers stay motivated. 

5. Measure your Progress - Take your measurements in the HealthZone or self-enter them to check your progress.  This will help you understand if you're where you want to be and on your way to hitting your goal.

Have fun and be healthy in 2011.  And of course, wear your GoZone wherever you go and rack up as many steps as you can!

 

Member Spotlight: John G.

Need some help on how to get all your steps in throughout the day?  Member John G. shares his tips and tricks for racking up the steps!

Have you ever been busy during the day and then faced the daunting task of having to get the bulk of your steps late at night?  If so, I’m right there with you.  However,  I’ve found a simple solution that enables me to get my steps easily each day.  This works whether you are trying to get 7,000, 12,000, 20,000 steps or any other number. 

• First, don’t say to yourself “I’ve got to get 7,000 or 12,000 steps today.”  Instead, break down your objective into smaller blocks of steps that are easier to get.  I set a goal for myself of 13,200 steps each day.  I break this goal down into 10-1320 step segments.  The individual segments are much easier to get and I am encouraged as I achieve each one of them. 
• Second, start early.  Try to do one segment as soon as possible after you awaken.  If you look for times in your schedule to get steps, it is much easier to knock out one segment than the entire goal. 
• Third, wear your pedometer all day.  Put it on as soon as you get up.  Take it off only when you go to bed at night.  (Obviously you want to take it off before getting into the shower, taking a bath, etc.)  You will be surprised how many steps you get if you make it a practice to wear your pedometer all day, every day. 
• Fourth, upload your steps daily.  I get a rush each day when I upload my steps and see that I have achieved my goal.  Even if I haven’t accomplished my goal, I can make plans to achieve it tomorrow, instead of getting discouraged and abandoning my efforts completely. 
• Fifth, start with an easily obtained goal and increase it 10% each week.  You will be surprised how much you can accomplish over a period of weeks and how good you will feel. 

Good Luck in your efforts toward better health!

Post a comment for John | Share your story: stories@virginhealthmiles.com

Stay Healthy During the Holidays

The holidays can be a busy time of year between the preparation, the parties, and still trying to get all your steps in! Make sure you're taking care of yourself and staying healthy so you don't get sidelined.  Here are some tips for keeping it all together this season.

1. Get Enough Sleep - Even if you're traveling or entertaining a house guest, try to maintain a regular sleep schedule.  Your body needs that time to recharge.
2. Eat Healthy Foods - Don't fall into the fast-food trap because you're busy.  Take one day to plan out your meals for the week and make extra portions you can freeze. That way when you're in a rush you can still grab and go with something nutritious.
3. Keep up Your Activity - Exercising can help your immune system stay strong and help relieve stress. Keep to a schedule and take some time for yourself each day.
4. Pick and Choose - It's tempting to say yes to everything but don't overcommit yourself and do too much.  Say yes to the things you really want to do and enjoy them.
5. Everything in Moderation - There's a lot of temptation and holidays treats this time of year, so be aware of what you're eating.  Listen to your body when it tells you it's full and limit your treats.

Staying Active in the Winter

The winter months can take a toll on motivation. Between the busy holidays season and the cold weather, even the most dedicated member can fall behind - but you don't have to! Here are some tips to keep your activity hot all winter long.

• Set aside time in your schedule - Having a set time to work out is good advice all year round, but especially when you're lagging behind.  Get into the routine of including activity in your day and it will help you stay on course.
• Find indoor alternatives - If you live someplace cold and can't get out to get all your steps, try changing things up and get active inside.  You can find tons of workout videos and DVDs at the library you could do in your living room for no additional cost.
• Use everyday activities - Have a lot of shopping to do this month?  Use that as an opportunity to to take some laps around the mall and rack up as many steps and you can.  Just because you're enjoying it doesn't mean the steps don't count.
• Embrace the outdoors - So what if it's cold? Bundle up and get out there! Try a winter activity like skiing, ice skating or even just shoveling snow.  Use the winter as an opportunity to change things up and try something new.
• Play video games - Well, sort of.  Try some of the active games that get you up and moving and sweat it out.  These games can work for all fitness levels and are fun!

Quick Tip for Staying Active

Are you spending some time in an airport this holiday season? Use the down time to take some laps around the terminal. Switch off watching bags with someone in your group and get your steps in!

3 Ways to Revive Your Workout

Even the most active members sometimes hit a wall and need a little push to get back into the swing of things. Try these tips to give your routine a boost.

1. Change it Up - You and your body can get bored with a routine that's the same day after day.  If things are starting to feel a little tired, try to find simple ways to make it fun again. Take a class or try a work-out video. If you walk or run outside, change your daily route and enjoy some new scenery.  If you go to a gym, use a different machine and add some hills. 

2. Find a Buddy - Find someone at work, a friend or family member and motivate each other to take that extra step.  A buddy can push you on days you aren't feeling it and it's always nice to have someone to celebrate an accomplishment with.

3. Start a Challenge - Create your own challenge to spark some friendly competition.  Make the prize something fun for you and your co-workers. Members have told us about challenges where the winner gets to pick the the next group lunch destination, free coffee for a week or the "good" chair during team meetings. 

Other suggestions? Post a comment and let us know!