Walking: A Simple and Effective Way to Stay Healthy

by Jason Bosley-Smith, CSCS, Lead Lifestyle Coach, Live Well @ LifeBridge

Research results could hardly be clearer: Taking a walk is one of the best ways to take charge of your health, so get out there and start your walking workout routine! A study in the Journal of the American Medical Association (February 11, 1998) showed that walking briskly for half an hour just six times a month cut the risk of premature death in men and women by 44 percent. A study in the New England Journal of Medicine (January 8, 1997) reported that men 61 to 81 years old sharply reduced their risk of death from all causes, including cancer and heart disease, by walking two miles a day. Other research has shown similar results for women.

The added benefit of walking is that it’s simple to do anywhere, anytime! Walking requires no special equipment and can be performed outdoors or inside through hallways and stairwells. With a walking routine, you can begin at your own pace and find a level of intensity that is appropriate for your own personal starting point; therefore, whether you’re 21 or 61, walking can serve as an ideal form of activity.

Begin by moving at a comfortable pace and use the “talk test” ” to measure your intensity:
Talk Test
- Too Intense – You can barely breathe and can’t carry on light conversation.
- Too Easy – You can recite Shakespeare.
- Just Right – You can speak in short phrases but still feel breathing and heart rate slightly elevated.

Here are some other tips for making the most out of your walking workout:
1. Partner Up – Studies have shown that individuals are more likely to adhere to a routine when paired up with another person. Find a friend or coworker and agree to walk together each day at lunch. Using the “buddy system” like this can also help each of you keep one another accountable.
2. Warm Up First, Then Stretch – Begin your walking workout with a brief 5 minute light walk then stop to stretch before continuing on for your extended routine. Focus on stretching the shoulders, hips and calves as these muscles are most involved in your walking pattern.
3. Practice Posture – As you walk, keep your shoulders back, chest out and chin up. Poor posture creates aches and pains and prevents optimal breathing. By keeping your posture “tall,” you’ll open up your lungs to take deeper, fuller breaths as you walk and prevent tension in the neck, shoulders and back.
4. Arm Action – Pump your arms as you walk to create more motion in your upper body. The more muscles you move, the more calories you burn so get the arms involved in the action.
5. Let Go – Forget about the stress and worries of the day and let your mind focus on what your body is doing. Avoid talking about work or other stressful situations throughout the time of your walk. Give your brain a break, smile and have fun!
Aim for a 10-15 minute walk when you first begin, and then gradually add 2 minutes to your walk each week until you reach a 30 minute walking routine. Now get up, get going, and walk it out!

The Freedom to Have a Healthier Life

by Jason Bosley-Smith, CSCS Lead Lifestyle Coach, Live Well @ LifeBridge

The 2011 LiveWell@LifeBridge Program is underway! This year, we’re offering even more opportunities for employees to improve their health & well-being.

What is the focus of our LiveWell@LifeBridge wellness program? Capitalizing on 2010, LiveWell@LifeBridge for 2011 will focus on engagement in the wellness program to promote awareness about one's own health, participate in activities, and to drive compliance with preventative screenings like physicals, mammograms, colonoscopies, etc. There will be numerous ways to engage this year through on-line and on-site programs, opportunities to participate in community events, and self-help opportunities like eating better in our system-wide cafeterias. A point system will be introduced this month with the goal of each member of our team reaching 400 points by August 31, 2011. Those employees that meet this goal of 400 points will benefit from lower health insurance costs going into 2012.

How will the LiveWell@LifeBridge wellness program help employees? The goal of the wellness program is to help improve health and well-being. It has been implemented to support action and provide tips and strategies to get us on a path to healthier lifestyles. Employees will save money by participating in the wellness initiatives that commence now through August 31, 2011. There are a number of requirements and options to reach a total of 400 points which once completed, will allow you to keep your premiums for 2012 plan year at 80 percent subsidy from LifeBridge Health. Those employees who do not wish to participate will pay a higher premium in 2012.

For employees: To receive the LiveWell@LifeBridge premium participation rate, you must reach the goal of 400 points as specified on the program outline sheets. Remember, LifeBridge Health has absolutely no access to personal health information in accordance to Federal HIPAA law. All information is managed by third-party wellness partner, Innovative Wellness Solutions (IWS). A detailed explanation of the criteria is located on the 2011 LiveWell@LifeBridge program outline sheet.

For questions regarding the program, please feel free to contact either me, Jason.bosleysmith (at) chooseiws.com or Amy.price (at) chooseiws.com.

We look forward to providing you with the freedom to have a healthier life!

by Jason Bosley-Smith, CSCS
Lead Lifestyle Coach
LiveWell @ LifeBridge

This is the week of the infamous "New Year's Resolutions" - those goals we set that so often become distant memories as the year progresses. This year, set your intentions and maintain your resolutions by focusing on the following:

1. BE SPECIFIC. Goals such as "losing weight" or "eating right" are simply too vague. In order to stick with your resolution, you must be as specific as possible. Using these examples, your resolution may instead look something like "lose 10 pounds and/or go down 2 sizes in 3 months." For eating habits, try "eat healthier by increasing my daily intake of fruits and vegetables to at least 5 servings."

2. MEASURE. Famous business guru and management expert Peter Drucker states, "If you can't measure it, you can't manage it." Keep a journal of your goal that includes the steps you take to reach it along with the progress you are making. Tracking your nutrition has been shown repeatedly to be the number one thing an individual can do in order to lose weight, and journaling your workouts will provide valuable feedback as to your progress in strength and cardiovascular gains.

3. PUT YOURSELF "OUT THERE". Accountability is one of the most effective ways to keep you committed to your resolution. Post your resolution on Facebook or in an email blast to friends, and periodically update them, asking them to hold you to your goals. Work with a personal trainer or exercise with a friend and hold each other to your mutual target.

4. PLAN, PLAN, PLAN. Without an established plan in advance of beginning, your much less likely to be successful. It's one thing to have a resolution in mind, but without a structured idea of how you are going to achieve it, you're left at the whim of day-to-day distractions and lost in your efforts. Set the structure - the where, when and how of your tasks - to accomplish your goals and commit to these steps as part of your daily habits.

Follow these steps to set yourself up for success and as you achieve small victories along the way, reward yourself in a healthy way for your discipline and accomplishments. Realize that with all resolutions and goals, it is the journey is the key, not simply the end result. If you focus on the process, then you are bound to maintain your healthy habits and build momentum towards keeping your resolutions all throughout the year.

I Have a Cold. Should I Work Out?

by Jason Bosley-Smith, CSCS, FDN
Lifestyle Coach, Live Well @ LifeBridge

The question of whether or not you should work out when sick is one that I often get from clients and one that is somewhat disputed amongst doctors and exercise physiologists. The question is often whether exercising when ill will make you worse, or as some people claim, help “kick the cold out” of you.

Researchers at Ball State University tested a group of athletes, some infected with rhinovirus and another control group that were not, to measure their response in lung function, exercise capacity and symptoms. When their symptoms were at their worse two days later, the subjects exercised on treadmills at moderate to intense levels. To the researchers’ surprise, lung function was not inhibited nor was basic metabolic response. General questionnaires were also provided to the subjects. Most said their symptoms were no worse and a few even mentioned feeling better.

This study was conducted on subjects with a basic head cold with mild symptoms of runny nose and sneezing. The researchers cautioned that while it may be OK to exercise under these conditions, individuals should be wary of exercising while having any illness that brings fever, chest congestion, or other symptoms below the neck.

Another factor to consider in this equation is that of hormonal response; namely cortisol. Cortisol is a stress-response hormone that provides anti-inflammatory benefits and is in essence our “fight or flight” hormone. While exercise is extremely beneficial to the body, it is still a stressor, albeit a positive one, and as such, results in the release of cortisol. Cortisol, although necessary and helpful in some regards, can have a negative effect on the body and in this scenario; it is its impact on immune function that is the key. Cortisol has an immunosuppressive effect, meaning that if your body constantly has high levels of cortisol, you are more susceptible to illness or infection. Since the obvious goal when you’re sick is to have your immune system working at full capacity to heal and eliminate the virus or bacteria that are causing the illness, it may be counterproductive to exercise and release cortisol.

All in all when you are sick, the goal should be to listen to your body, get adequate rest, and eat clean, whole, nutritious foods. This will let your immune system do its job and help you feel better quickly.

Tips for Cold Weather Activity and Exercise

by Jason Bosley-Smith, CSCS, Live Well @ LifeBridge

The weather has begun to turn cooler and winter is right around the corner. Although this time of the year is usually accompanied by a drop in physical activity, it’s still important to stay active and healthy through the season. One option is to bring your exercise indoors and opt for the gym and other exercise equipment such as recumbent bikes, treadmills and ellipticals for your workouts. If you prefer outdoor options such as jogging and biking, then there are a few key things you want to keep in mind when preparing for a winter workout:

1) It's fine to begin an exercise program in cold weather. Just be sure to dress appropriately in warm clothing such as layered, moisture-wicking, heat-insulating apparel. In addition, be sure to hydrate appropriately—although it may feel cold and you may not think you are sweating, you can still lose vital fluids through outdoor exercise that leave you dehydrated. Aim for half of your body weight in ounces of water each day to stay appropriately hydrated.

2) If you have asthma or any respiratory conditions, be cautious and take your inhaler or other aids with you when you head out. Cold air and wind can restrict bronchial tubes and make breathing more difficult.

3) Warm-up by beginning with a light bout of movement that incorporates various muscle groups. This type of “dynamic warm-up” will prevent you from injury and prime your body for the more intense bout of exercise. Once this is complete, you can begin to increase your intensity, gradually ramping up to your full exertion exercise.

4) After you’ve completed your movement-based warm-up, you can opt to stretch some, but continue to use the more active, dynamic stretches that more closely mimic the type of exercise you are about to perform. When you have completed your routine, then you can head indoors to stretch with more static, “hold” stretches.

5) Stretch the lower back, hamstrings, hip flexors and shoulders—these muscle groups are the most utilized in running/biking activity and are those that tend to tighten up most frequently. Again, stretching these areas will prevent any muscle strains or sprains, and will keep you from being as sore the following day.

Being active and healthy is a year-long pursuit, so follow these simple tips to stay active and on top of your activity goals through the winter.

Proper Nutrition for Lung Health

by Jason Bosley-Smith, CSCS, Live Well @ LifeBridge

Studies abound that support the benefit of healthy dietary measures and their positive influence on respiratory health, but can a lack of healthy nutrients lead to respiratory illness and disease?

It's National Respiratory Care Week and tomorrow is Lung Health Day, so there's never been a better time to look at the link between nutrition and healthy lungs. A study conducted by researchers for the journal Chest (2007; 132, 238–45), looked at a group of 2,112 high-school seniors from 13 different communities in the United States and Canada. The investigation focused on the association between low dietary nutrient intakes and pulmonary function/respiratory symptoms in the teens.

Low dietary fruit intake and low intake of omega-3 fatty acids were both associated with higher rates of the symptoms of chronic bronchitis. Low intakes of omega-3 fatty acids also increased wheezing and asthma among the teens.

“Adolescents with the lowest dietary intakes of antioxidants and anti-inflammatory micronutrients had lower pulmonary function and increased respiratory symptoms, especially among smokers, suggesting that adequate dietary intake may promote respiratory health and lessen the effects of oxidative stress,” the researchers concluded.

The findings are not surprising. The overall health benefits of nutrients found in fruits, vegetables and omega-3-rich foods such as wild salmon and walnuts has been well-established. The interesting piece is the actual affect on respiratory processes and resulting impact on disease symptoms. While physical activity is a major contributor to enhanced cardiorespiratory health, nutrition should also be taken into consideration when seeking to improve or maintain lung health.

Based on the findings, there are a few simple steps you can take to ensure you consume proper nutrition for healthy lung support:

• Eat a variety of colorful fresh fruits and vegetables DAILY. Try having a fruit and/or vegetable with EVERY meal and for snacks. Any fruit/vegetable will suffice, and you can never “over eat” fruits and veggies.
• Consume omega-3 rich foods with your meals. Opt for those foods highest in DHA and EPA such as wild alaskan salmon (and other cold-water fish), walnuts, flaxseed and omega-3 enriched eggs.

Living Well at LifeBridge Health

One of the many benefits of working at LifeBridge Health is the Live Well @ LifeBridge program, designed to help employees live healthier lifestyles. Jason Bosley-Smith , pictured right, and Amy Price, who are Live Well Life Coaches, will be blogging here regularly to talk about the program and provide wellness tips. Today's post is from Jason, a certified strength and conditioning specialist, who says his goal is to "help individuals reach their goals and create lasting change for a healthy lifestyle."

The LiveWell Lifestyle Coaching Program is a tremendous benefit available to all LifeBridge Health employees. Now is your chance to become actively involved!

We begin with an initial consultation, which is our chance to meet face-to-face and gain insight into your goals for healthy change, whether it be with weight loss, reducing stress, getting active or eating better! From there, we coach you via email and phone, based around your convenience, as we lead you on a journey to greater health & wellness.

Here are a few details of the program:

• IT'S FREE! LiveWell comes to you FREE as part of your employee benefits
• No risk or obligation. If you start and then decide it's not for you, you can simply ask to exit the program (but we bet you won't do that based on all the great resources you'll receive)
• Absolutely confidential. All information shared with your coach is 100 percent confidential and protected by HIPPA. It cannot be shared with anyone, including your employer.
• Tons of resources, including a medical helpline. You'll receive individualized coaching and support to help you establish healthy habits
• IT'S FREE! Did I mention that already?

LBH employees can begin with the LiveWell program at any time; simply contact me at Jason.bosleysmith (at) chooseiws.com or 1-877-293-2429, Ext. 700. You can also speak to Amy at amy.price (at) chooseiws.com or by calling 1-877-293-2429, Ext. 705.