Corporate Fitness News

Benefits of Breathing Exercises

smark — Mon, 13 Sep 2010 17:07:18 +0000

Breathing exercises are one of the most commonly recommended stress reliever. When used over time, they can help you avoid the negative effects caused by chronic stress. You can consciously use breathing to affect your involuntary bodily processes like heart rate, blood pressure, circulation, and digestion. Breathing therapy has had a role in treatment of hyperventilation, feelings of tension, burnout, chronic fatigue, sleeping problems, concentration problems, anxiety, phobia, panic disorder, depression, and heart disease. While breathing exercises shouldn’t replace a doctor’s care in the treatment of serious conditions, they can be a valuable part of treatment.

Additional benefits of breathing exercises include:

· Convenience—You can do them anywhere and they work quickly

· Free and easy to master

· Release of tension from your body

· Help you respond more calmly to stressful situations

Tips to Green your Fitness Routine

smark — Mon, 06 Sep 2010 16:43:57 +0000

• By trying to make our bodies more healthy, we may be inadvertently making our planet less healthy by creating excessive emissions or other waste.

• Try these green workout ideas to reduce your carbon footprint:

– Go outside to go green: always try to take your walk or run outside when you can, instead of jumping on the treadmill.

– Use a refillable water bottle: skip buying bottled water and switch to reusable. It keeps down the amount in the landfill and means less energy to produce the plastic and transport it to the grocery store.

Is Organic Better?

smark — Mon, 30 Aug 2010 16:39:18 +0000

Many factors may influence your decision to buy or not buy organic food. Consider these factors:

–Nutrition. No conclusive evidence shows that organic food is more nutritious than is conventionally grown food. And the USDA — even though it certifies organic food — doesn’t claim that these products are safer or more nutritious.

–Quality and appearance. Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled. Organic foods usually look identical to their conventional counterparts.

–Pesticides. Some people buy organic food to limit their exposure to these residues. Most experts agree, however, that the amount of pesticides found on fruits and vegetables poses a very small health risk.

–Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil.

–Cost. Most organic food costs more than conventional food products. Higher prices are due to more expensive farming practices, tighter government regulations and lower crop yields.

–Taste. Taste is a subjective and personal consideration, so decide for yourself. But whether you buy organic or not, finding the freshest foods available may have the biggest impact on taste.

Health Benefits: Household Products

smark — Mon, 16 Aug 2010 16:26:49 +0000

Health Benefits of changing your household products:

o Avoid harmful fertilizers and insecticides. Rain can wash the chemicals into the water supply and they can seep into the ground. Additionally, if you are not careful, you can get the chemicals on your body and in your food if you get your garden. Use environmentally friendly fertilizers to eliminate this problem.

o Clean with healthier household cleaners. Many cleaning products can cause headaches, respiratory problems and enhance other health issues. You might notice a difference when you stop using these chemicals and replace them with non-toxic household cleaners, some of which you can use at home.

o Consider your paint: Many paints release compounds into the air of your home that can be harmful. Choosing high-quality paint for your home’s interior, with a low-incidence of volatile organic compounds can help you reduce headaches and breathe easier.

o Be wary of plastic containers. Some studies suggest that contaminants found in some plastics can cause fertility issues and other health problems. Storing your food in these containers can be damaging to your health, just as their production is damaging the environment. Use environmentally friendly containers for food storage and reduce harmful effects to your health.

o Your financial health. Finally, going green can be good for your wallet. You can save money by making your own household products, as well as save money on transportation costs when you adopt green practices. And, of course, when you are physically healthy, you save money on insurance and medical expenses.

Health Benefits: Buying Local

smark — Mon, 09 Aug 2010 16:23:36 +0000

Health benefits of buying local:

–Stay away from pre-packaged foods. Not only do pre-packaged foods use materials and energy, and usually contain extra sodium and sugar. Avoiding pre-packaged foods not only helps the environment, but it can also help you improve your health by reducing your intake of things that cause obesity, heart disease and cancer.

–Drink non-bottled water. Bottled water uses resources and energy. Additionally, chemicals from the plastic bottles can leach into water and cause health problems.

–Get produce locally. One of the best things you can do for your health is buy local produce. Produce from far off is often picked before it is ripe. Some studies suggest that allowing produce to ripen on the plant increases its nutrient content.

–Reduce meat consumption. The amount of energy used to bring meat to the table is rather large, and contributes to pollution and environmental degradation. Cut back your meat consumption to something more moderate, and you will see a reduction in heart disease, obesity and other health problems.

–Wild caught and free range meat and fish. Wild caught fish and free range chickens and grass-fed cows are usually raised with more environmentally sustainable methods. This can contribute to your health, by helping you avoid chemicals and hormones, as well as create leaner meat that is healthier.

Health Benefits- Transportation

smark — Mon, 02 Aug 2010 16:20:13 +0000

Health benefits of changing your transportation habits:

–Ride your bike. Riding your bike to work can provide you with good exercise. This exercise can lead to increased heart health and a number of other benefits, including weight loss.

–Take the bus. If you are not quite up to riding your bike to work, you can take public transportation. This will cut down on pollution, and it will give you some exercise as you walk to and from your stops.

–Meet other people. Social interactions can help us stave off depression. You can improve your mental health when you interact with neighbors as you ride the bus or carpool.

–Increase your productivity. Make the most of your commute with public transportation. This can help you get more done on the commute, since you won’t be driving. And when you are more productive, you have more time at home to relax and be with your family, allowing you stress reduction and increased mental wellness.

–Work from home. If your company will let you, you can reduce pollution by avoiding a commute altogether. Working from home can put you at ease, save you time, and prevent you from being exposed to unhealthy air.

–Enjoy nature. Biking or walking to the bus stop can give you an opportunity to interact with nature. Contact with nature can enhance mood, reduce mental fatigue and increase concentration.

Health Benefits: Energy

smark — Mon, 26 Jul 2010 16:13:30 +0000

Health benefits from reducing energy use or using alternative forms:

–Breathe easier. Pollution can enhance asthma and allergies. It is also linked to lung cancer. Going green can help clean the air space, and improve your ability to breathe.

–Heart healthy. Some of the particulates in the air that come from pollution caused by fossil fuels can actually contribute to heart disease and other cardiac issues.

–Infectious diseases. The spread of infectious diseases can be exacerbated through global warming as the by-products of our energy use are released. You can help slow the spread of pandemics by reducing your energy use.

–Reduce acid rain. Pollution from industrial energy use, as well as home energy use that creates increased demand, can cause acid rain. Indeed, since the implementation of the Clean Air Act, the incidence of harmful acid rain has been reduced.

–Let in the sun. Natural lighting can help you reduce your energy needs and also helps your calcium absorption. In addition, there have been studies done on the helpfulness of natural sunlight on your mental health and mood.

–Worker deaths. Energy production with fossil fuels results in hundreds of worker deaths each year. Increasing green energy use could mean that jobs in safer, healthier environments could replace the dangerous and dirty jobs related to fossil fuels.

Healthy Eating on the Run

smark — Mon, 19 Jul 2010 16:03:35 +0000

1. Think Ahead—when possible, prepare a healthy, portable meal at home. If you must dine out, look for restaurants with a wide range of menu items and take time to look over their selections. Some menus offer a separate section for “healthier” choices.

2. Read Menus Carefully—the terms used on menus can clue you in on the fat and calorie content. Terms that mean higher fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Less fat and calories: braised, baked, broiled, grilled, poached, roasted, steamed.

3. Watch Portion Sizes—Order the regular or child-size portion. The supersized order is probably more than you need. Appetizers can be just as filling as a main course and the portions are usually smaller.

4. Make Simple Requests and Substitutions — Order a baked potato or side salad instead of French fries. Hold the mayonnaise or bacon on your sandwich. Request the sauce be served on the side. All of these requests will help eliminate extra calories.

5. Enhance the Nutrition of Your Meal— Veggies are full of healthy vitamins and fiber. Add tomato, lettuce, or other vegetables to your sandwich and choose lean beef, ham, turkey, or chicken on whole grain bread. Top your pizza with veggies and lean meats. Choosing a baked potato or side salad over French fries provides you with more fiber.

6. Share Your Order— Split large portions with a friend or take half of the dish home for later. If you are craving dessert, order one and share with everyone at the table.

7. Wash it Down with Water— Avoid adding sugary, calorie –rich drinks (soda, milkshakes, coffee drinks, alcohol) to your meal. Water is available everywhere and will help you feel full earlier.

8. Come Prepared—Keep healthy, portable goods on hand for a snack if you know you’ll be on the run. Grab one of these snacks when you’re hungry and you’ll be less tempted by the drive-thru. Snack ideas include: fruit, granola bars, and single serving packages of crackers or cereal.

9. Fill Up on Low—Calorie Food First— Broth based soups or a garden salad are both good choices prior to a light main course.

10. Remember the Big Picture— Moderation is key, but planning ahead can help you maintain a healthy diet. If you are planning on dining out, choose healthier options for your other meals that day. Remember to eat mindfully, savor every bite, and listen to your body when it is full.

Source: www.eatright.org

Chain Restaraunts Offering Healthy Options

smark — Mon, 12 Jul 2010 15:59:23 +0000

· Subway: Offers 6 subs for 6 grams of fat or less. Choose from a variety of veggies, lean meats, and light dressings.

· Au Bon Pain: Serves up sandwiches, soups, salads, and hot entrées made with whole grains, veggies, and hormone-free chicken.

· Chipotle: Buffet-style gives you complete control over your burrito, taco, or salad. Choose from fresh, local ingredients. But go easy on cheese and sour cream!

· Panera Bread: Half-size soups, salads, and sandwiches make it easy to control portion sizes.

· Noodles & Co: Offers smaller portions, whole-grain pasta, and lean protein.

· McDonald’s: The Grilled Chicken Classic sandwich and wraps are healthy choices (just skip the mayo or sauce). A variety of salads are available with low fat dressings. Nutritional info is available right on the tray liners.

Source: www.eatright.org

Healthy Aging: Preventative Screenings

smark — Mon, 05 Jul 2010 15:51:38 +0000

If you think you may be at risk for developing a specific disease you should talk with your doctor. Your level of risk depends on your family history, lifestyle, and current health condition.

Heart and Vascular Disease

Blood Pressure Screening: All men and women—Ages 50 and over, at least every 2 years

Cholesterol Screening: All men and women—Ages 50 and over, every 1—2 years. If you have been diagnosed with high cholesterol, you should have this checked yearly.

· Diabetes Screening: Men and women—Ages 50 and over with high blood pressure.

Cancer

· Breast Cancer Screening: All women, ages 50 and over, every 1—2 years.

· Cervical Cancer Screening (Pap Test): All women, ages 50—65, at least every 3 years.

· Colorectal Cancer Screening: All men and women, ages 50 and older.

Bone Disease

· Osteoporosis Screening: Women at risk—Ages 60 to 65, All Women– Ages 65 and older.

Mental Health

· Depression Screening: All men and women—Ages 50 and over.

Immunization

· Flu Vaccine: All men and women—Ages 50 and older, annually.

Aspirin

Some doctors prescribe to at risk men and women—Ages 50 and over, to prevent heart attack or stroke.