2019 Wellness – Heart Health Store Tour – Hy-Vee

2019 WELLNESS ACTIVITY – EARN PARTICIPATION INCENTIVE

Heart Health HY-VEE Store Tour
Tuesday, June 25th -6:30 PM

This will be a free tour at Hy-Vee lead by Linda Carruthers, Hy-Vee Dietician

Email Comments/Questions to:  Windom.wellness@windommn.com or ask a Wellness Committee member.

Committee: Cheryl Lillegaard, Dawn Aamot, Nancy Sajban, Dana Wallace, Drew Hage, Chelsie Carlson

 

 

2019 Wellness – NEAT Exercise – Article

The non-exercise exercise program that helps you stay fit

The small activities you do throughout the day can really add up. 

By Daphne Miller Washington Post           May 21, 2019 — 9:15am

  Ellen Schmidt

Shoveling snow, digging in the garden, doing carpentry, rearranging the furniture and scrubbing floors stand out as stellar energy burners.

 

Exercise physiologists are increasingly interested in NEAT exercising, which doesn’t refer to not working up a sweat while you exercise — although that is one of its traits.

NEAT stands for “non-exercise activity thermogenesis.” It’s the energy a person burns when not sleeping, eating, resting or deliberately exercising. It’s also referred to as the “exertion of daily living.”

With the advent of wearable devices that make it possible to measure energy expenditure rather than just count steps, researchers are discovering that dozens of non-exercise activities can be slipped into our daily routine and, when added together, become the equivalent of a stint at the gym or a morning jog.

“We are moving away from the word ‘exercise,’ ” said Barbara Brown, a researcher at the University of Utah who studies physical activity. “Exercise is that thing you do where you have to wear funny clothes, and you have to go to the gym and buy a membership, and you have to sweat for an hour. Some people love that, but many don’t.”

Endocrinologist James Levine coined the term NEAT when he was director of the Obesity Solutions initiative at the Mayo Clinic.

“Anybody can have a NEAT life,” he said.

Brown agreed. “There are little bitty activities you can accrue across the day, and you don’t have to change your clothes.”

So what are these little bitty things?

For starters, said I-Min Lee, a professor of epidemiology and physical activity researcher at Harvard, act like that constantly moving kid in the second grade who drove the teacher crazy: pace while on the phone, take the stairs, wiggle on agility balls, do random under-the-desk movements such as stepping or swiveling and schedule walking meetings.

According to the Compendium of Physical Activities, a reference that reports energy expenditure, ambling around the office burns three calories per minute. Although this might sound trivial, it can add up to a real workout if you do it a lot. Climbing stairs burns up to seven calories per minute. Studies have revealed that some of the fittest people are mail carriers, waitresses and preschool teachers, professions that require near constant motion.

Home maintenance can be an excellent form of NEAT. If a workout feels like a chore, maybe it’s better to do a real chore and have something other than well-rounded glutes to show for it. Carrying groceries upstairs, hand-washing dishes, shoveling snow in the winter, digging in the garden in the summer, carpentry, rearranging the furniture and scrubbing floors stand out as stellar energy burners.

“Making your bed is a surprising one. It uses as much energy as walking,” said Todd Manini, a researcher at the Institute on Aging at the University of Florida who runs the CHORES study, an effort to understand the metabolic requirements of various daily chores.

Incorporating NEAT into your work environment has more than just health benefits, Levine said. Among the changes he’s made is moving the trash can away from his desk so he has to get up and walk a few paces to throw away things. Some of those adjustments might seem like inconveniences, but, in the long run, they’re not. In fact, Levine and his team found the opposite to be true: Active work environments promote more productivity, less stress and less absenteeism.

Thank you to Mary Hensen for sharing this article.

Email Comments/Questions to:  Windom.wellness@windommn.com or ask a Wellness Committee member.

Committee: Cheryl Lillegaard, Dawn Aamot, Nancy Sajban, Dana Wallace, Drew Hage, Chelsie Carlson

 

 

Get a $5 Walmart e-gift card

Food for thought.  MHC health plan participants can earn a $5 Walmart e-gift card for enrolling in a Learn to Live online program!  If you’ve previously enrolled in Learn to Live, you can still earn a $5 Walmart e-gift card by completing at least one lesson within one of the Learn to Live programs. 

 

MHC health plan employees and their family members (ages 13+) can access Learn to Live’s interactive programs, tools, and resources at no cost. With programs that address stress, anxiety and worry, depression, insomnia, and social anxiety, Learn to Live is an online cognitive behavioral therapy program that helps you learn to work through those issues in the privacy of your own home — and it’s proven to work.

 

Learn to Live is a stand-alone program that keeps your individual information 100% confidential. Your information is never shared with anyone including Blue Cross, your employer or outside party.

 

Simply go to www.learntolive.com/partners and enter the access code MHCWC2019

Hurry, this promotion ends on June 30th, 2019 and is limited to the first 1,000 people.

 

Go to https://www.learntolive.com/challenge/terms for official rules and conditions.

 

 

2019 Wellness – Walking/Birding Activity

May Activity :Walk around US Fish and Wildlife paved trail and explore nature.  Enjoy the walk alone or with a coworker!  Earn participation for 2019 Wellness Program by providing a signed document stating the date and time of your walk during May. 

 

From Explore MN:

May is the best month for viewing the greatest numbers and varieties of colorful warblers in full breeding plumage. Look for roughly 20 species of warblers including American redstart, black-throated green, black-throated blue, blackburnian, blackpoll, Canada, Cape May, chestnut-sided, common yellowthroat, golden-winged, magnolia, Nashville, northern parula, orange-crowned, palm, Tennessee and yellow warblers.

 

Also  – May is National High Blood Pressure Education Month. Track your blood pressure using https://www.ccctracker.com/

Visit https://healthinsight.org/about-us/2-uncategorised/858-may-is-national-high-blood-pressure-education-month for more information on high blood pressure education.

 

Email Questions to:  Windom.wellness@windommn.com or ask a Wellness Committee member.

Committee: Cheryl Lillegaard, Dawn Aamot, Nancy Sajban, Dana Wallace, Drew Hage, Chelsie Carlson

 

 

2019 Wellness – Mental Health Awareness Seminar

View the free 30 minute webinar provided by Learn to Live program (Access code MHC).  Watch on your own or coordinate a time to watch as a group break!  Earn participation for 2019 Wellness Program by providing a copy of your registration signed as your certification of completion. 

 

May is Mental Health Awareness Month. Learn how to improve your emotional resilience and incorporate present awareness and mindfulness into your everyday life during the Building Resiliency webinar presented by Learn to Live’s Dr. Russ Morfitt, as part of Mental Health Awareness Month.

Visit learntolive.com/webinars to register for one of the free May webinar dates and times and simply include the access code – MHC

 

Email Questions to:  Windom.wellness@windommn.com or ask a Wellness Committee member.

Committee: Cheryl Lillegaard, Dawn Aamot, Nancy Sajban, Dana Wallace, Drew Hage, Chelsie Carlson

 

 

2019 Wellness – Relax – Earn Incentive UPDATE

REMINDER FOR APRIL 16TH AND APRIL 17TH- PEBBLES MASSAGE & SPA  IN COUNCIL CHAMBERS

UPDATE: Spots still available.  Please email Windom.Wellness@windommn.com if you want to reserve a time.   If you already have an appointment, please don’t miss your appointment or be late!

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Relax and rejuvenate on your lunch break!!  Jada from Pebbles Massage & Spa will be onsite in Council Chambers giving 10 minute chair massages on April 16th from 12:00-2:00. 

Email Windom.Wellness@windommn.com to reserve your time to relax.  Space is limited. First com first serve!

 

Email Questions to:  Windom.wellness@windommn.com or ask a Wellness Committee member.

Committee: Cheryl Lillegaard, Dawn Aamot, Nancy Sajban, Dana Wallace, Drew Hage, Chelsie Carlson

 

 

2019 Wellness – March Fitness Challenge – Earn Incentive

Reminder to turn in bingo cards for March!

March Fitness Challenge

Please take advantage of as many activities as possible for this month. We are encouraging you to try physical activities you maybe haven’t before and have the opportunity to now.

BINGO BOARD – PRINTABLE

Individual goal: To complete as many activities as possible to earn a BINGO! Reminder only ONE ACTIVITY PER DAY will count towards your BINGO card, even if you participate in multiple. We highly encourage you to try as many as you wish though.

Incentive : You must complete a BINGO (vertical, horizontal, and/or diagonal) to meet the minimal requirements for the incentive program.  Please return your completed BINGO BOARD to Chelsie at City Hall by April 5th for participation credit toward 2019 $500 Incentive.

Windom Area Fitness Classes
The drop-in rate per class or facility visit will be $4 for City employees during March and April. The first group class is always free! When attending a class or using a day pass for the facility, let them know you are a City of Windom employee. Daily passes must be obtained during staffed hours 8am-6pm.

For more information on classes visit https://windomareahospital.com/windom-area-health-fitness/

Need a ideas for weight training – check out these workouts on Darebee.com

WAH Fitness Center Calendar

Please take advantage of this opportunity to try something new!

Questions:  Windom.wellness@windommn.com

 

 

2019 Wellness – Relax – Earn Incentive UPDATE

PEBBLES MASSAGE & SPA

UPDATE: Spots still available for April 17th.  Please email Windom.Wellness@windommn.com if you would want a time slot during 12-2 on April 17th.

 

Relax and rejuvenate on your lunch break!!  Jada from Pebbles Massage & Spa will be onsite in Council Chambers giving 10 minute chair massages on April 16th from 12:00-2:00. 

Email Windom.Wellness@windommn.com to reserve your time to relax.  Space is limited. First com first serve!

 

Email Questions to:  Windom.wellness@windommn.com or ask a Wellness Committee member.

Committee: Cheryl Lillegaard, Dawn Aamot, Nancy Sajban, Dana Wallace, Drew Hage, Chelsie Carlson