HealthMiles Blog

5 Ways to Reduce Stress

We know you're busy.  Between work, family, friends, kids, pets...there's always something that needs your attention.  If you're feeling a little stressed out, take a minute and try these tips.  We promise, it's not one more thing to do - this is for you!

 

1. Take a warm bath - warm water relaxes your muscles and helps you get rid of stiffness and sore joints. Lying in hot water before bedtime also causes your body temperature to rise, which enhances your ability to fall asleep faster. So take the extra 20 minutes to unwind for better sleep.
2. Try yoga and stretching - walking hard and getting your heart rate up is great, but sometimes you need to slow your heart rate down and focus on breathing. The slow movements and controlled positions of yoga improve muscle strength, flexibility, breathing, blood circulation and promote mental focus and calmness. Stretching also reduces tension and anxiety and slows down your heart rate. 
3. Exercise - you probably already know this one, but regular physical activity strengthens your muscles and releases endorphins, which reduce pain and induce euphoria, therefore improving your mood and mental concentration. There's also the added bonus of seeing the steps add up on your GoZone.
4. Put on some music - listening to calm, relaxing music is a great way to reduce stress and relieve anxiety. The soothing sounds reduce your tension, lower blood pressure, and and reduce cortisol, a hormone linked to stress. Find songs, or even nature sounds, that make you feel relaxed and play them to unwind.
5. Sleep - when you don't get enough sleep, your body doesn't have time to recover from the day and can feel tired and sore. This tired and sore feeling can cause physical and mental stress throughout the day, making you feel even more stressed. Try to put the work away, turn the TV off, and hit the sack at a reasonable hour to get about 7 to 8 hours each night. 

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!

Member Spotlight: Jason J.

I signed up for the HealthMiles program in March 2010. I was skeptical about how the program was going to be received at our location but to my surprise, it really took off initially.

 

 

For me and my colleagues, this program has really changed some habits.  Our department truck is going to fall apart from neglect because we rarely use it any more -- we WALK to the different locations in the mill now instead of driving.  In addition to walking more, I no longer take the shortest route to where I'm going.  I will deliberately take the long route.  When I go to my children's sporting events, I pace the sidelines instead of bringing a chair and siting down.

 

 

 

With fall weather fast approaching, the individual and inter-departmental challenges will soon be flying. The challenges are a fun way to encourage yourself to use the push mower instead of the riding mower, to park as far away from the store entrance as you can, to take a walk with your spouse instead of watching TV reruns again - to actually walk for exercise!

I wish I could say that I had lost 50 pounds since March, but I cannot. However, I have lost 5 or 10 pounds.  I am not trying to lose weight fast, but more of a steady 1 or 2 pounds a week.

 

What I am getting from the HealthMiles program is that spur to get up and move.  At 49 years of age, with several years (decades) of neglect, the old joints tend to remind you of how you have neglected them.  Since joining the HealthMiles program, I have noticed how the aches in the knees seemed to have all but disappeared.  There's a little more spring in my step.  I can walk up the 3 flights of steps to our control rooms without having to stand outside for 45 seconds trying to catch my breath.

 

Thanks for a great program!

Take The First Step to a 5K

While we all want to get healthy and fit, sometimes taking the first step is the hardest part. This can be especially true when it comes to something like signing up for a road race.

If you’ve been thinking about signing up to run or walk a 5K but don’t know how to begin, this article and training program may be a great place to start: The Couch-to-5K ® Running Plan

Let’s make this the year you finally finish that race!

Post a comment to share any advice on training programs or success stories.

Get Moving 10 Minutes at a Time

You know you need to get moving and you're working to hit at least 7,000 steps a day, but are you having a hard time getting starting?  Try breaking up your activity throughout the day. 

The Center for Disease Control and Prevention says:

10 minutes at a time is fine

We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Try to take some time throughout the day to get all your steps in. Instead of spending your lunch hour at your desk, use that time to walk a few laps.  You'll see the effort start to add up on your GoZone and reach that next level in no time!

Member Spotlight: Alma S.

Since starting on the program in March, I've lost almost 35 pounds. I still have about 80 pounds to go. I've done EVERY diet out there but none of them emphasize exercise and activity. That has been my success this time. I'm doing Weight Watchers along with the Virgin HealthMiles program and it hasn't been the struggle that it has been before. Adding walking into my plan has helped in the journey. I wear my pedometer everywhere, everyday. It has helped me become more conscious of moving.

My sedentary life was killing me. I'm 44 and on 5 different medications for Diabetes, High Blood Pressure, High Cholesterol and Hypothyroidism.

After just 2 months of walking and because of my weight loss at that point, my hemoglobin A1C [the measurement of your average blood glucose control for the past 2 to 3 months] had dropped to almost normal and my doctor cut one of my diabetes medications in half. My cholesterol was under 200 - the first time in years! I go back to the doctor in October for my next check up and I'm hoping to be taken off one or more medications.

Another victory is that I have signed up to walk my first mini-marathon in October. And yes - my pedometer will be on me that day!!

Good luck Alma, from all of us at Virgin HealthMiles. We know you'll keep at it and reach your goals for a healthier you!

Post a comment for Alma

Fall Back into Your Routine

Well, it's that time of year again.  Summer has unofficially ended and the kids are going back to school.  While you may be wistful for those lazy days, many people treat fall as a time to get back in the swing of things and revive a workout routine that may have taken a back seat.

Here are some tips for kick starting your routine:

• Create a schedule that fits into your life and you can stick to. It could be walking to places you used to drive or getting up a little earlier to walk before work.
• Set small, achievable goals for yourself to try and build your endurance and activity.
• Find a co-worker to walk at lunch with; it will be a good stress reliever and an easy way to add some extra steps.
• Set a session target in your activity journal and then try to increase it a little bit each week.

The important thing is to find a way to get active that works for you.  Don't be afraid to start slow and increase your activity each week.  Just keep at it and you'll be hitting 12,000 steps a day in no time.

   

10 Ways to Stay Active this Labor Day Weekend

You want to earn the Bonus HealthMiles in the "Work-Off" Labor Day Challenge but need some ideas on how to get active?  You're in luck!  Here's a top ten list of ways to stay active and get your GoZone moving this holiday weekend.

10 Ways to Stay Active this Labor Day Weekend

1. Go for Pre- and Post-Meal Walks - You can work-up a good appetite and help digest a meal by squeezing in a few laps.  This is also a great time to connect with friends, family, pets or even yourself. You'll enjoy that cookout more if you get some steps in, too.

2. Do Some Yard work- Mowing the lawn, gardening or even painting the house all burns calories.  Keep your GoZone on while you do your outside chores and see how many extra steps you can earn!

3. Visit a Festival - Often times walking around local festivals and fairs can be an very active day.  Wear your walking shoes and enjoy it.

4. March in a Parade - If you watch a local parade on the sidelines every year, maybe this is the year you get involved and march in it instead!

5. Challenge your Neighbors to a Sack Race- Ok, it doesn't have to be a sack race but create some friendly competition that gets people moving.  The competition aspect will have you moving even faster.

6. Take a Hike - We mean that a nice as possible.  Not only is hiking a great physical activity, but it gives a great sense of accomplishment (and photo op) when you get to the top. 

7. Hit the Playground or Park- Bring a frisbee, pack your sunscreen and make a day of it!

8. Take a Walking Tour - Many cities offer guided walking tours. This can be a great a great way to see someplace new or rediscover a place you've already been. If that doesn't fit your style just bring a map and explore on your own.

9. Go For a Bike Ride- Biking is a great way to cover some ground and explore. You can put your GoZone on your shoes, on your thigh, or in a cycling shirt pocket to make sure all your activity is getting recorded. 

10. Turn up the Music and Get Down- Dancing is a great way to get active while having fun, and you don't need to be a professional to reap the benefits.  Whether out on the dance floor or in the privacy of your living room, put on some music and shake it.

Post a comment and let us know how you plan to stay active!

Nutrients for Optimal Recovery

You've done your workout and accumulated steps, now it's time to refuel. You want to make sure what you're eating isn't counteracting that great workout, so what's the best food for recovery?

Active.com offers some advice on the nutrients you need and some easy recipes for optimal recovery:

Nutrients for Optimal Recovery

Which nutrients do you need to promote optimal recovery from exercise? First, you must understand your nutrition goals and then identify the nutrients that accomplish those goals.

These are your nutrition goals for exercise recovery and the nutrients necessary to achieve each goal:

• Rehydrate → Fluids, protein and electrolytes
• Promote muscle carbohydrate storage (glycogen) → Carbohydrate
• Support the immune system → Carbohydrate, protein and antioxidants
• Stimulate muscle growth and repair → Protein and omega 3 fatty acids
• Alleviate muscle soreness → Antioxidants, anti-inflammatory spices and omega-3 fatty acids

Read more of 3 Recipes for Fast Recovery

 

Now get moving and refueling!