Wall push-ups are this week's Workout of the Week!

Wall Push-ups

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

Push-ups are hard, there’s no doubt about that, but the benefits of doing them are undeniable. This WOW involves engaging all the muscle groups that are worked during a regular push-up without the hassle of getting down on your hands and knees or putting strain on weaker wrists.

Wall push-ups allow you to slow down, do more, and focus harder on your repetitions. Here’s how to do them:

·         Face a wall and give yourself about 10 to 12 inches of space between you and the wall, with your feet about shoulder width apart.

·         Next, place your hands on the wall in front of you. The placement of your hands should be right at armpit level. (If your hands are too high, you risk causing straining your shoulder, plus you won’t be working the right muscles during the exercise.)

·         Then slowly lower yourself towards the wall, controlling your weight the entire time.  Tilt your head towards the ceiling to keep your neck and back as straight as possible.

·         Then slowly push your weight off of the wall using your arms and chest muscles—also try tightening your stomach to engage your abdomen.

·         Do as many reps as you can until you start feeling tired. Eventually, over time, you will build up enough strength in these muscles to move on to full-fledged pushups.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.

How to Avoid Costly Medical Bills

Medical billing errors are common and can be costly if they aren’t caught. According to medical experts, 40 to 80 percent of medical bills contain errors, and Kaiser Health News estimates that nearly $68 billion in healthcare spending is lost due to billing mistakes each year.

Martin Rosen, Health Advocate’s Executive Vice President, Chief Marketing Officer and Cofounder, recently appeared on The Willis Report, a FOX Business TV show that focuses on consumer and personal finance issues.  The Willis Report ran a week-long series called “A User’s Guide to Healthcare,” aimed at helping viewers unravel the complexities of the healthcare system and become empowered consumers. Martin served as an expert source to discuss the most common errors found in medical bills and how consumers can better understand medical bills and avoid mistakes.  To view Martin’s appearance on The Willis Report, visit http://www.healthadvocate.com/tv.aspx?v=20130717-FoxBusiness

Health Advocate offers the following tips to help you look out for errors and avoid getting costly medical bills:

Don’t wait to open your Explanation of Benefits (EOB). Your EOB lists a number of items, including patient’s name, provider’s name, type of procedure, date of service, charges to the provider, the cost covered by the insurer and what you may owe.

You’ll want to open up the EOB as soon as it arrives in the mail to make sure everything is correct. If there is an error, such as wrong date of service or you’ve been charged twice for a procedure, it’s best to resolve it quickly. It’s very important to open the envelope as soon as you receive it—if you wait too long to read it or handle any errors, you could lose your right of appeal. The deadline for appealing a claim is typically 45 days.

Be informed.  If you are insured, know the details of what your health insurance plan covers.  Familiarize yourself with the details of your insurance benefits.  Understand how much you’re responsible for when it comes to your deductible, co-pays, and co-insurance.  Learn what services are and aren’t covered under your plan. Being insured does not always mean that all your medical costs are covered. 

Verify that the provider you choose is “in-network.”  Make sure that any labs your provider may use for various tests are also considered in-network.  If the provider and/or the lab and facility the provider is using are in-network, your medical bills will be less costly than out-of-network labs/facilities.

Read your bill carefully. If you’ve had a hospital stay, ask for an itemized bill at the conclusion of your visit.  Be aware that this may not include information on what you or your insurer will be asked to pay, but it could help you spot major errors on your bills.

Ask the hospital for a copy of your pharmacy ledger. This details what drugs you were given through the course of your stay and your medical chart. Look these over carefully to make sure the hospital isn’t charging you for any drugs you didn’t actually take.

Find an advocate.If you are a Health Advocate member and need help understanding a medical bill or EOB, reviewing and explaining your benefits information, finding an in-network provider, making sure your bill contains no errors, filing a claim, and more, give us a call—our Personal Health Advocates are happy to assist you!

Workout of the Week: Wall Sits

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and they’ll allow you to fit a little more physical activity into your week!

Wall Sits

This week’s workout focuses on the muscle groups in your legs, abs and lower back. Wall sits are great because they engage different muscle groups, and the only equipment required is a wall! Here’s how to do this exercise:

·         Stand up tall with your back flat against the wall and simply bend your knees 90 degrees like you’re sitting on a chair. Hold this position while keeping your back and head flat against the wall staring straight ahead.

·         You should feel your muscles in your upper thighs and legs working right away. To engage your abs, tighten your stomach muscles and hold the position as long as you can.

·         For additional difficulty, try holding your hands straight out in front of you--this will engage your shoulders and arms as well.

·         Consider trying this workout while watching TV at home.

·         If you have any pre-existing back or knee conditions, please speak with your doctor before trying this workout.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.

Fun Ways to Stay Hydrated

The “dog days” of summer are here. This time period, between early July and late August, is when temperatures are usually the highest of the year.  Because of this, the risk of becoming dehydrated is also highest of the year.

The best way to stay hydrated is by drinking water, but many people are tempted to reach for sugary energy or sports drinks instead because they’re craving a little flavor. According to the Mayo Clinic, water is vital for keeping our bodies functioning properly—things like digestion, muscle function, absorption of vitamins, and skin health are all things that can be affected by not drinking enough water.

If drinking plain water gets boring after a while, perhaps it’s time to liven up your H2O!  Use these creative tips to help you stay hydrated during the hottest days of summer:

·         Add natural ingredients to your water. Try adding any of the following ingredients to your water—they can give it a fresh, fun taste without adding many, if any, calories.

o   Mint leaves

o   Cucumber slices

o   A slice (or the juice) of a lemon, lime or both!

·         Make natural fruit juice. Fill a large pitcher with water and fruit like berries, segments of citrus fruits, or melon slices. Add ice and let the mixture soak overnight for naturally flavored water.

·         Flavor your ice. Freeze small fruit, like blueberries or pitted cherries in your ice cube tray and add them to your water. You can also try making ice cubes out of no-sugar-added juices and put them in your water, too.

·         Make a splash. Pour just a splash of unsweetened cranberry juice or other low-sugar fruit cocktail into your water for a hint of flavor.

·         Shake up that plain ol’ bottle. There are many single-serving, low-calorie, and sugar-free mixes that can be added to your water bottle, turning your water into iced tea, lemonade, and other different beverages. Pour a serving into your water bottle and shake it up to add some flavor.

·         Eat your water. Eating fruits with high water content like watermelon can also help you hydrate. Additionally, eating salad may be able to help you stay hydrated, especially if it contains plenty of lettuce—most lettuce is made up of about 90% water.

Need more advice on what to eat and drink to help you stay hydrated and healthy this summer?  If you’re a Health Advocate member with access to our Wellness Coaching program, give your Wellness Coach a call.  They can provide expert help regarding nutrition, hydration, fitness, and more!

Workout of the Week: Plank Exercise

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

Plank Exercise

The workout for this week focuses on strengthening your back, shoulders, and abdominal muscles. Planking is a very simple exercise that engages multiple muscle groups. Start out by lying flat on your stomach with your head looking straight forward. Then lift your body about 6 inches off the ground and hold the position by using your forearms and the pads of your feet. Remember to try to keep your back as flat as possible and always look straight ahead. You should start to feel the muscles working in your abdomen and back. Hold the position for as long as you can (ideally about 30-45 seconds), then rest. Also, remember to tighten your stomach muscles while doing this exercise to really engage your core. Keep doing sets like this until you can’t hold yourself up any longer. Not feeling enough of a burn? Try holding the position while simultaneously lifting one leg or one arm off the ground.

Planking is a great exercise because it doesn’t require anything but a flat surface. Try planking in between commercial breaks of your favorite TV show!

For more help with plank exercises, watch this short instructional video demonstrating the proper plank workout. http://www.youtube.com/watch?v=7PakcSsjel8

 Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

How EAPs Can Benefit a Company’s Employees…and Its Bottom Line

Job stress is a leading source of stress for Americans, costing businesses $200-$300 billion a year in terms of lost productivity, disability, absenteeism and presenteeism (where employees are present but function below par), according to the American Psychological Association. When an employee is suffering from personal issues, it is likely their work will also suffer, which can lead to the company being negatively affected, too.

Employee Assistance Programs (EAPs) are designed to reduce the impact that social, psychological or work/life balance problems have on the employee in order to reduce the financial impact on the company. More employers are adopting Employee Assistance Programs in order to promote a productive, effective and functional working environment. 

Health Advocate’s EAP+Work/Life service offers employees short-term help for issues like mental illness, stress-related illness, substance abuse, work-related problems, family-related problems and more. Additionally, our EAP+Work/Life service can make referrals for long-term care, such as counseling, when appropriate. Our EAP+Work/Life service aims to help employees handle their personal issues so that they can be happier, less stressed, and more productive.

Here are just a few of the benefits Health Advocate’s EAP+Work/Life service could bring to your company:

·         Increased productivity. Our EAP+Work/Life service is designed to improve the productivity of employees. In addition to helping resolve employees’ personal issues, this service can also provide the Human Resources department of your company with critical incidence planning, conflict resolution help, and more. While helping employees deal with all of life’s ups and downs, our EAP+Work/Life service is also setting the groundwork for effective company growth and development.

·         The right resources at the right time. Our EAP+Work/Life specialists are experts at connecting employees with the appropriate services to meet their needs. They assess individual employee needs, refer employees to suitable services and provide employees and their families with confidential access to professional health services.

·         Higher morale. A happy and healthy employee is likelier to be productive and effective. Our EAP+Work/Life service helps ensure that employees are adequately taken care of so they can perform well on the job. Plus, when a company provides an EAP service, employees feel supported by their company, and in return they feel motivated to give the company their best work.

·         Reduced turnover. Many employees leave their jobs as a result of work-related or personal stress. These high turnover rates can be costly for any company. Our EAP+Work/Life service can improve working environments by giving employees a valuable source of support. This can help employees feel less stressed, which can lead to fewer resignations.  

To learn more about how our EAP+Work/Life service can help your company, contact your Health Advocate representative.

Staying Motivated While Getting Fit

Recently the American Medical Association (AMA) declared obesity an illness. This designation may change how doctors treat obesity and lead to better coverage by insurers. After all, the price of obesity in the U.S. is costly. A 2012 study in the American Journal of Preventive Medicine concluded that by 2030, 42 percent of adults will be obese. That study forecast $550 billion in healthcare spending from now to 2030 as a result of rising obesity rates. 

People who are carrying extra pounds are more likely to develop other problems that can be life-threatening, including type 2 diabetes, coronary heart disease, stroke and certain types of cancer and other serious ailments. But shedding pounds can be a tough task. As anyone who has ever lost weight knows, keeping weight off requires a lot of willpower and motivation.  

If your goal is to lose pounds, Health Advocate offers the following tips on how to stay motivated.

Find a support system.  If you’re looking to lose weight, a weight loss support group can help you reach your goals. Building friendships with peers who understand what you’re going though can make the weight loss journey more empowering. You can also talk about roadblocks and share tips and advice. Plus, having someone (or several people) who can help hold you accountable can increase your success. 

Keep a journal.  Monitor your own progress. Keep a food and exercise journal to keep track of what you’re doing each day. Write down not just what you’re eating, but also mention your mood or feelings whenever you have a meal or snack. You may find that you’re reaching for that donut when you’re angry or stressed out, but not because you’re actually hungry.

The more, the better.  Include your family and friends in your new healthy lifestyle. Shop for groceries together and make a fun evening of cooking healthy meals. Be active and go for walks, hikes or bike rides together. If everyone is involved in or on board with your goal to lose weight, you will feel supported, motivated and encouraged. 

Give yourself a pat on the back. Be your own cheerleader. Don’t be afraid to feel good about your success. If your goal was to work out three times a week and you did so, that’s a huge accomplishment!  Remember to be realistic about your goals and what is reasonable given your schedule and current health status.  For example, if going to the gym has never been part of your routine,  start with an activity you think you would enjoy, and just have fun!

Losing weight and maintaining an overall healthy lifestyle doesn’t happen overnight.  If you don’t see your desired results right away, remember that losing weight takes time, so keep a positive attitude and keep your eye on the prize. Additionally, if you are a Health Advocate member, give us a call—you can connect with a Wellness Coach who can give you one-on-one help reaching your fitness and nutrition goals.

Tips for Safer Swimming

Whether at a poolside barbecue, a rope swing at the lake or splashing around in the ocean, one of the best ways to beat the heat in the summer is going for a nice swim with friends or family. But exercise caution, as this fun activity can turn into an emergency in a split second. A 2012 study by the Centers for Disease Control and Prevention (CDC) stated that drowning was the number one cause of injury-related deaths worldwide, and the highest rates of drowning were among children.

According to the American Red Cross Association, the following swimming safety measures can help you avoid danger at the pool, ocean, or lake:

·         Swim in designated areas supervised by lifeguards.

·         Always swim with a buddy; do not allow anyone to swim alone.

·         Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.

·         Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone.

·         Maintain constant supervision of children in or near the water.

·         Make sure everyone in your family learns to swim well. Enroll in professional, age-appropriate courses, such as Red Cross water orientation and learn-to-swim courses.

·         If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time.

·         Avoid distractions when supervising children around water.

·         If a child is missing, check the water first. Seconds count in preventing death or disability.

·         Keep appropriate safety equipment nearby, such as reaching or throwing equipment (life preservers), a cell phone, life jackets and a first aid kit.

·         Know how and when to call 9-1-1 or the local emergency number.

·         In addition to knowing how to swim, it’s also important to learn how to help in the case of an emergency.  Enroll in professional courses, such as the Red Cross’s home pool safety, water safety, or first aid and CPR/AED courses to learn how to prevent and respond to emergencies.

·         Protect your skin in and out of the water. Wear sunscreen with a protection factor of at least 30, and be sure to reapply once you have toweled off after a swim.

·         It’s important to stay properly hydrated while swimming.  Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.

This summer, be sure to heed these swimming safety tips before jumping into the pool or ocean –it could save the life of you or someone you love.

If you’re a Health Advocate member, remember that your Personal Health Advocate is a great resource for many of your health- and insurance-related needs.  If you need to find a new, in-network doctor, investigate a denial of coverage, or find credible health or safety information, give us a call—we’re happy to help!

This week's WOW: Walking heel-to-toe

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s workout focuses on balance. Having good balance can prevent falls and injuries, especially as we age.  According to the Mayo Clinic, any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. Working on your balance can be done anytime, anywhere–for example, standing on one foot while waiting in line at the grocery store.

Try this workout at home:

Walking heel-to-toe: Standing tall with your neck and back held straight, begin to walk slowly in a straight line, placing your back foot’s heel to the tip of your front foot’s toe. Try walking about 25-30 paces in one direction, then turn around and walk back. Try to keep your arms by your side to help isolate the leg and core muscles responsible for adjusting balance. If you are having difficulty keeping your balance, raise your arms out perpendicular to your sides (like an airplane) to assist you. Tip: try focusing your eyes on something that’s on a wall straight in front of you, such as a clock or framed picture. This can help you keep your balance.

Need assistance with this workout?  Click here to check to watch a demonstrational video explaining how to correctly do this exercise.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.

The Benefits of Urgent Care Centers

Say you’ve been stricken with a sore throat, sinus infection or earache—or you’ve sustained a minor burn or injury such as a sprained ankle.  Your primary care doctor isn’t able to fit you in right away, and your illness or injury isn’t severe enough for a trip to the emergency room.  So where can you go for medical assistance?  Consider visiting your local urgent care center.

What is urgent care?

Urgent care centers are walk-in clinics that provide patients with medical attention when they are unable to be seen by their primary care physicians or their condition is not serious enough to warrant a visit the ER. The medical staff at urgent care centers can treat a wide variety of health issues, such as strep throat, urinary tract infections, cuts or wounds, and eye or ear ailments.  Some urgent care centers can also provide immunizations and medical services needed for travel and immigration purposes.  Many urgent care centers can also perform simple laboratory work ( like blood tests) and X-rays.

The many benefits of urgent care centers include:

Cost-effectiveness. Many insurance companies cover trips to urgent care centers, but before visiting one, it’s a good idea to check with your insurance company to find out which specific centers are in- network. According to UrgentCareCenter.org, the cost for treatment at an urgent care center is usually comparable to that of a primary care visit, and generally costs less than a trip to the emergency room. (Charges vary according to individual insurance coverage.)

Comprehensive care. The American Academy of Urgent Care Medicine describes urgent care medicine as having components of both family medicine and emergency medicine. Because of this, the doctors at urgent care centers tend to have comprehensive knowledge, which allows them to address a wide array of medical issues.

Extended hours. Urgent care centers often have extended hours. For example, many of them are open past 5pm on weekdays, which can make them a more convenient option for someone who works a traditional 9-to-5 schedule.  These centers are often open on weekends as well, making them an ideal place to go when you are facing a non-life-threatening ailment but require medical attention.

Less wait time. Urgent care centers do not require you to schedule an appointment—they’ll happily accept walk-ins. Plus, time spent in urgent care center waiting rooms can be hours less  compared to the wait time at an ER.

Out-of-town help.  Traveling for business or pleasure means you’re probably not near your primary care doctor.  If you fall ill while you’re on a trip, finding an urgent care center is a good way to ensure that you get treatment even when you’re away from home.  UrgentCareCenter.org notes that in the United States, the number of urgent care centers increases by about 300 each year, and that there are already 9,000 urgent care centers nationwide. You have plenty of urgent care centers to choose from, with more on the way!

For more information about urgent care centers…

·         Visit http://www.urgentcarecenter.org/about.html for general information about urgent care centers

·         Find out what to bring to an urgent care visit here: http://www.urgentcarecenter.org/yourvisit.html

·         Locate an urgent care center in your area: http://www.urgentcarecenter.org/findacenter.php

If you’re a Health Advocate member, give us a call—your Personal Health Advocate can help you find a local, in-network urgent care center for you and your family to visit.  You don’t have to wait until you get sick to call, either—it’s a great idea to have the name and address of an in-network urgent care center on hand so that you’re prepared if an illness or injury should arise.