Employee Health & Wellness

LivingRight ®

Training ADVISOR
 August 2022

Physical activity
Exercise improves health — and more Jogging not for you?
There’s no doubt that your health gets
a boost when you exercise regularly. Weekly activity goals Manage weight with weights
When you’re active, you: At least At least If you’re looking to lose weight, but
• Lower the risk for heart disease, aren’t wild about running or biking,
there’s another option.
stroke, and high blood pressure 150 or 75
• Increase good cholesterol min. min. A new study from
Edith Cowan
• Build muscle of moderate of vigorous University in Australia
• Prevent weight gain aerobic activity activity found that resistance
But your physical health isn’t the training can help with
only thing enhanced by exercise. weight loss when it’s combined with
of muscle-building reduced calorie intake. It can make a
When you move more you also
benefit from: 2 activities significant impact on fat mass, muscle
days
mass, and weight loss.
More energy. When you
Spread these activities out over the entire week.
exercise regularly, your “Usually when we talk about obesity,
Source: Centers for Disease Control and Prevention
endurance and strength body composition, or weight loss,
improve. This gives you more energy for everyday chores, from mowing we only hear about aerobic exercise,”
the lawn to cleaning the house. When you’re on vacation, it helps you lead researcher Pedro Lopez said in a
have the stamina to see the sights or trek down a trail. news release. “This paper shows we
can use resistance training and achieve
Better sleep. Exercising during the day helps you fall asleep more meaningful effects with a diet based on
quickly at night (if you don’t do it too close to bedtime). It also helps you caloric reduction.”
sleep more deeply.
Resistance training exercises
Improved confidence. Making it through a fitness class, helping your
team compete, or meeting an exercise goal are great confidence builders. Resistance training is any exercise that
An exercise goal doesn’t have to be “mission impossible” to boost your causes muscles to contract against an
self-esteem. Consider it a win when you meet a small goal you can build outside resistance. It includes:
on. Get out and walk around the block for three days in a row, then set • Body weight exercises: Push-ups,
another goal, and you’re on your way. squats, planks
Friendship. Exercise can have a social component. Taking part in an • Free weights: Dumbbells, barbells,
activity allows you to connect through a shared experience and provides kettlebells
fodder for conversation. Ask a friend or family member to try a dance • Weight machines: Weight
class, take a walk, or go for a bike ride. You’ll strengthen your muscles equipment that includes handles and
and the bonds of friendship. a seat
A better mood. Physical activity releases chemicals that make you feel • Resistance bands: Large bands that
good. Stress levels fall and your risk for depression is lowered. After stretch with movement ♦
exercising, you’re less anxious and more relaxed. ♦
 Exercise plan derailed? 5 ways to get back on track
Was this the year you were going to get in shape? Were you determined to stick
with a new exercise routine?
If things aren’t going according to plan, don’t give up.
Many things can throw off an exercise plan, from new job
responsibilities to a new baby to a new injury. They don’t,
however, have to permanently derail your fitness goal.
Use these tips to restart, or start, a physical activity routine:
1. Connect with a friend. Make a plan to walk every week or attend a fitness class together. You’ll be more
motivated to move when someone is counting on you to show up. If childcare is an issue, find a friend who will
swap babysitting for exercise time. You can alternate hosting the play date and walking, jogging, or enjoying another
activity.
2. Join a team or league. Give pickleball, tennis, soccer, golf, or volleyball a try. If you’re tempted to stay home,
remember that your partner or teammates are depending on you to be there.
3. Try something new. If you grow bored with your exercise routine, shake it up. Try an activity you loved as a kid,
like biking, basketball, or swimming. You might also try yoga or check out online exercise videos.
4. Plan ahead. Scout out parks, hiking and biking trails, or other options for outdoor activities in your area. Make a
list and try a new one each week. Checking them off your list will keep you motivated.
5. Talk to your doctor or another medical professional. If you’ve been sidelined by an injury or medical issue, they
can suggest activities that work for you. ♦

Taking a seat not great for your health found that taking three-minute activity breaks every half hour
has a positive impact.
Whether you’re working or binge watching a show, simply
sitting for long periods of time isn’t good for you. Participants in the study received smartwatch notifications
that reminded them to move every 30 minutes. Doing about
Too much sitting and sedentary behavior have been linked to
three minutes of low-to-moderate activity helped with their
a lengthy list of health issues, including obesity, high blood
blood sugar control, the study found.
pressure, high cholesterol, diabetes, heart disease, and cancer.
To add more movement to your workday and break up long
To improve your health, remind yourself to move. A study
periods of sitting, set a reminder on your phone or computer
published in the journal Endocrinology and Metabolism
that lets you know it’s time to move. You can:
• Go for a brief walk or climb a set of stairs.
• Jog or march in place.
• Do some squats and arm circles.
• Use a sit/stand workstation, and alternate between sitting
and standing every half hour or so.
• Do a few desktop push-ups: Lean against your desk with
straight arms, lower yourself to your desk, and push back
up.
• Do some calf raises: Hold onto your chair or desk, rise
onto your toes, and then lower your heels to the floor.
• Lunge: Take a step forward, bend your knee (keeping it
in line with your toes). Then step back to your starting
position. Repeat with the other leg. ♦

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(64066) Copyright J. J. Keller & Associates, Inc. ISSN 2151-8173