National Walking Day is TODAY, April 1st, celebrate this day of movement by getting up and takign a walk!
For anyone who is participating in Spring into Action and reaches 7,500 steps on April 1st will not only receive 1 point towards Step 4, but will get entered to win a Fitbit Inspire. Make sure your device is synced or manually enter your steps on NGoodHealth.com for that day. Five Spring into Action participants will win!
There is still time to sign-up Spring into Action, visit www.ngoodhealth.com to join the challenge.
Earn healthy action points for the 4 steps! 7,500 steps = 1 point!
Questions? Contact N Good Health at (502) 629-2162 or submit a service request form on Nsite.
This total body workout from the Y @ Work team can be done just about anywhere with just your “self” and a chair, bench or stair. Be sure to do the warmup movements to prepare your body for the work and look at the pictures for good form. It will only take 20 to 25 minutes to perform these exercises.
By including strength movements like these with cardiovascular activities like walking, running and cycling you will increase your strength and endurance, feeling stronger and more energetic. Do it for YOU!
As health care providers we take care of our patients and our families but sometimes don’t make time to take care of ourselves. We have this backwards! When we place self-care as a priority through good nutrition, exercise or stretches and relaxation, we can better serve others. Life can be stressful but managing that stress is key to maintaining a happy balance between life and work. The Mayo Clinic has identified three areas stress can impact most, including your body, mood and behavior.
If ignored, stress can affect your body and contribute to health symptoms such as headaches, high blood pressure, weight gain/loss, fatigue, tense muscles, digestion issues, disrupted sleep and more.
If not managed properly, stress can also affect your mood with symptoms like restlessness, irritability, sadness or depression, feeling overwhelmed or a lack of motivation or ability to focus on tasks.
Common effects of stress on your behavior include but are not limited to angry outbursts, drug or alcohol abuse, social withdrawal, over/under-eating or even decreased desire to exercise.
If you have any of these symptoms, you can explore stress management strategies such as regular physical activity, deep breathing, meditation, massage, laughter or music. Aim to get plenty of sleep and eat a healthy diet that includes plenty of vegetables, fruits, water and steers clear of excessive caffeine and alcohol intake.
While at work, taking even a short walk and stepping away from your workspace can help manage stress levels. Be sure to include some simple, effective stretches right in your work area. Schedule a free Life Balance assessment through Norton Healthcare’s Employee Assistance Program to support your emotional and mental well-being when stress might be too much.
Taking care of yourself through stress management means you are better able to take care of others and continue providing great human interactions.
Don’t have workout equipment? No problem, a circuit workout is all you need.
It’s best if you keep it to 3-4 exercises, that can last anywhere between 30 seconds to 3 minutes. For a great workout try alternating between cardio and strength exercises. Repeat the circuit two to three times.
Some examples of cardio exercises:
Jumping jacks
Jumping ropes
Jogging or marching in place
Stair-climbing or step-ups
High knees
Mountain climbers
Star jumps
Burpees
Examples of strengthening and stability exercises:
Plank and side plank
Pushups
Sit-ups or crunches
Hip lift or bridge position
Tricep dips on a chair
Lunges
Squats or chair position
Wall sits
Have fun with it, write all the exercises on pieces of paper and pull out two cardio and two strength exercises each day.
When you are stressed or anxious, your breathing tends to be shallow and possibly irregular. Deep breathing is one of the best ways to lower stress in the body and it provides quick results. When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then relays this message to your body. Breathing deeply allows for more carbon dioxide to enter your bloodstream which quiets down the brain and helps synchronize your breathing with your heartbeat.
Take a few moments to try these breathing techniques and feel the calming sense come over your mind and body.
*Click on the photo for more info on a heart healthy diet.
Asparagus is related to onions, leeks, and garlic.
It takes asparagus three years to grow from seed to harvest.
Oceana County, Michigan is the self-proclaimed asparagus capital of the world.
One of the most popular varieties of green asparagus is named after Martha Washington, the wife of George Washington.
California grows about 70% of all the asparagus grown in the United States.
More than 50,000 tons of asparagus are grown in California every year.
White asparagus comes from the same plant as green asparagus, but it is grown underground to block sunlight and prevent photosynthesis, thus inhibiting production of chlorophyll.
Not only is dancing FUN, it’s also a full-body workout & it’s excellent for your heart, balance & coordination. It can be a great creative outlet & also a great way to relieve stress. You don’t have to be a pro- simply turn on one of your favorite songs & get moving!
Action: Try dancing for 5-10 minutes in the morning before work or when you get home for a quick energy boost that doesn’t require a shower. If you like more structure & would like to turn it into a workout, pull up a dance workout video on YouTube & get groovin’!
If you’re spending more time working at home right now, we want to make sure you have the right setup for spinal health and to limit aches and pains.
Now is the time to ensure your temporary at-home office is ergonomically correct. The term ergonomics applies to the relationship between workers and their environment, and involves arranging things in the environment so workers can use them safely and efficiently. Proper ergonomics in the workplace is the first step in reducing the likelihood of injuries.
Briotix, Norton Healthcare’s partner in workplace performance services, shares tips below that will keep you sitting up straight and getting through your self-isolation pain-free.
In addition, Briotix is offering a free 30-45 minute educational webinar to help you avoid potential injuries to your back, neck and wrists. The webinars will be Thursday, April 2 at 9 a.m.. The webinar could fill up, so please register early. Click here to register.
This program is not mandatory in any way. However, the goal of this program is to help you achieve better health.
Pets can be good for your overall health. Walking your dog twice a day not only can increase your fitness level, but pets can relieve stress, lower blood pressure and cholesterol levels.
Stuck in the house? Our pets can be our social support and boost overall happiness and well-being. Not only is having a dog can increase your physical activity, but is also important in their daily health as well. So if you have a dog, do you both a favor and commit to at least two walks a day. If you are just starting out and can’t handle a 30 minute walk then commit to two ten minute walks and then trying increasing every few days. You will both thank each other!
Getting outdoors is a great way to boost your mood & give you & your family something to do during this time.
According to an article from the University of Minnesota, exposure to nature, “reduces anger, fear, and stress and increases pleasant feelings. Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.” (https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing)
If the weather allows it, get outdoors & connect with nature today! This doesn’t have to involve a long distance run or even leaving your backyard. This can be as simple as laying outside on a towel & listening to music, doing some light stretches in your backyard, or playing catch with your children. A little time with nature to recharge & reset can truly make a difference!
