Wellness App Review: Moves

These days it’s common to see people wearing all sorts of activity-tracking gadgets, ranging from wristbands and watches to tiny devices that can be clipped onto your waistband or even hidden in your pocket. 

But, did you know that if you already own an iPhone or Android phone, you can track your activity without having to purchase any additional gadgets?  Moves is a free app that automatically records your walking, cycling, and running activity. The app uses sensor and location information from your phone. You don’t need to keep your phone in any specific place to track activity; you can keep it in your pocket, backpack, or purse just like you usually do.  

The Moves app not only records your activity, but also provides a summary of distance, duration, steps, and calories burned for each activity. The activity tracker is always on, so there is no need to remember to turn it on or off throughout the day. 

Pros:

Activity-tracking devices tend to be expensive, ranging from $50 - $200. The Moves app is free! The user interface is clean and simple; it presents data in an interesting story-like format, showing the places you visited and time spent walking, cycling, and running.  It also recognizes motorized travel as “transport.” You don’t have to launch the app to track your activity since it’s always running in the background. 

Cons:

Since the app relies on sensor and location information, the data isn’t very accurate when walking or running on the treadmill or elliptical.  It also won’t pick up activity data from an indoor cycling class. Also, because the app is always running in the background, it will consume a little extra battery power. And there may be times when you walk around and exercise without having your phone on you – in those cases, your activity won’t count.  

Overall Consensus:

Since most people tend to have their phones on them most of the time, the Moves app is a great way to capture daily activity.  It’s ideal for people who exercise outside—there, the tracking seems to be accurate and reliable for people who are looking to get a general sense of how many steps they are taking each day.  We would recommend trying out the Moves app before investing in an expensive activity-tracking device.  It will give you a chance to see how tracking your activity may encourage you to positively change your habits, like taking extra walks throughout the day. 

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!

Wellness App Review: DietBet

If you’re looking to lose some weight and need extra motivation and support to reach your goal, DietBet might be a great solution for you.

What is DietBet?
The idea behind DietBet is simple – you join a DietBet game by paying the entry fee. At the end of the game, everyone that meets the goal splits the pot. You have the option to keep your earnings or to donate them to a charity. The amount that you need to “bet” to join the game typically ranges from $25 to $30 per month. If you are participating in a six-month game, you can go “all in” up front or pay month-by-month. 

How the game works
There are two different categories of DietBet. DietBet 4 challenges participants to lose 4% of their body weight in 4 weeks. The DietBet 10 challenges participants to lose 10% of their body weight over six months. 

By joining the game, you immediately get access to a network of people that have a similar health goal. Participants can post comments and status updates and scroll through the newsfeed to see how others are doing with their goal. DietBet also provides regular updates on the overall weight loss trends for the entire group. For additional support, it’s also possible to share milestones on Facebook and Twitter with family and friends. 

To qualify for the grand prize at the end of the game, you need to participate in 2-3 mandatory weigh-ins throughout the game. Mandatory weigh-ins are reviewed by the DietBet team to prevent cheating. To submit a verified weigh-in, participants submit two photos. The first shot is a head-to-toe photo of themselves standing on the scale. The second photo is a close-up of the player’s weight on the scale with a piece of paper in the shot showing the special code word of the day. 

Pros:
DietBet helps make losing weight fun and social – an idea known as “social dieting.”  Plus, there is the potential to earn some extra money by meeting your goal. The combination of a cash incentive and having a social network for support might be just the motivation you need to reach your weight goal.  

Cons: 
Participating in the game requires you to “bet” a significant amount of money, and if you don’t reach your weight goal, you may feel discouraged. Not only do you lose the game, but you will also lose some cash. Even though there are several safeguards in place to ensure that you don’t lose weight too quickly or in an unhealthy manner, some people could feel pressured to crash diet if they are just a few pounds away from reaching the final goal. 

Overall consensus:
This app isn’t for everyone. If the pressure of competing against others with the risk of losing your cash will make you overly stressed, this app isn’t for you. But if you are a competitive person looking for a social network of people whose goals are similar to yours, DietBet may be a helpful resource to check out. 

The DietBet app is compatible with the iPhone, iPad, and iPod touch. You can also participate online by visiting http://www.dietbetter.com. 

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!

I like to move it, move it (at work)

Recent studies have shown that sitting down all day just isn’t healthy, and that people with desk jobs should make it a point to get up every 20 to 30 minutes. Do you feel so chained to your desk that getting up frequently feels impossible? It’s actually much easier than it seems to get up and move around for a couple minutes. Check out our list of excuses (and other helpful tips) to get up off your rear end and get movin’!

• Walk that file over to your coworker instead of using interoffice mail or email.
• When doing any walking around your office, maximize your exercise by choosing the stairs instead of the elevator.
• Chilly from the air conditioning? Walk outside to stand in the sunshine for a few minutes.
• Have trouble remembering to get up for walk breaks? Set alarms for yourself in programs such as Outlook.
• Need a trip to the loo? Head to a bathroom that’s farther away to get yourself a little more exercise during your break.
• Ask your manager if you can have “walking” team meetings instead of having meetings while seated in the conference room. (Let coworkers know in advance to bring sneakers!)
• Bring easy-to-eat food and eat it while walking on your lunch break.
• Walk to the water cooler and pour yourself a healthy 8 oz. of water.
• Want more than just a stroll or stretch? Check out a variety of at-your-desk exercises from WebMD and Greatist.
• On days when there’s good weather and adequate light, consider parking in the farthest corner of your office parking lot so that you can squeeze in some extra steps at the beginning and end of your day.
• On a long conference call, or even a quick phone call? Get up and pace or walk in place while you talk.
• Got the midday munchies? Take a 5-minute walk break instead of a snack break. By the time you’re back at your desk, you may feel more satisfied and less hungry.
• If there’s no specific reason to get up from your desk to do something, just stand up and stretch.
• At the end of the day, get a bit of exercise as well as a clean desk. Put away papers and files, dust or wipe down your desk, and get movin’ by tidying up.

Curious about other ways to fit exercise and wellness into your workday? If you have access to a wellness coach through a program like Health Advocate, give your coach a call to ask! Or you can always make an appointment with your primary care physician to address your fitness questions and needs. Don’t have a doctor lined up yet? Health Advocate—or its consumer-focused division, Health Proponent—can help you find an in-network, local doctor whose hours are convenient to your schedule.

Avoiding unhealthy behaviors at the gym

You're headed to the gym because you want to get healthier, right?  Take care to avoid these common unhealthy mistakes gym-goers can make. 

• Not getting an OK from your doctor.  You should always check with your doctor before starting any new fitness regimen. 


• Not consulting the gym's training staff.  You could get injured if you try to use fitness equipment you don't know how to use.  Talk to the gym's staff and get proper instructions on how to use any equipment that is unfamiliar to you. 


• Not warming up before training.  Before you begin a workout, your muscles need a little time to adjust to the demands you'll be putting on them.


• Lifting too much weight.  Gradual and progressive resistance is much better.


• Not cooling down after a workout.  A cool-down session can lower your heart rate and boost your flexibility.


• Not stretching after exercise.  Post-workout stretches can help you prevent injuries.


• Eating energy bars during moderate workouts.  This could put you at risk of piling on unnecessary calories unless you're working out for at least two hours per day.


• Not banishing germs.  Bacteria can hang out on cardio machines, gym mats, and in other sneaky hiding places at the gym.  Check out Yahoo Shine's helpful tips to protect yourself from these germs.

Want more advice on fitness and wellness?  Check whether or not your employee benefits package at work includes an advocacy service such as Health Advocate.  One of Health Advocate's services is Wellness Coach, which could be a helpful resource for anyone looking to start a new fitness plan.

Hair loss causes, and who to call for help

August is National Hair Loss Awareness Month.  While many people may be too embarrassed to talk about it, hereditary hair loss--which is often a genetically-driven male- and female-pattern baldness--affects over 80 million people in the United States.

It is normal to shed hair on a daily basis; it's estimated that we each lose 50-100 hairs each day (especially on days during which we shampoo our hair).  But if you notice patches of thinning hair on your scalp or a significantly increased amount of hair shedding, it's a good idea to speak to a professional, such as your family doctor, nutritionist, or dermatologist, so that they can determine if you have hair loss--and if so, if it's being caused by an underlying health problem that should be treated. 

There are many hair loss triggers that don't relate to genetics. According to The Huffington Post, some of the more common ones are:

• Medications.  Meds that contain hormones, such as birth control pills, are often culprits.  Medicines to treat fungal infections, arthritis, depression, and blood pressure issues can also trigger hair loss.


• Illness.  Illnesses can interrupt hair's natural cycle of growth/regrowth, especially if a high fever has been a component of said illness.  The good news is that hair often starts growing back once the illness has gone away.


• Thyroid disease.  When there's an imbalance in the thyroid hormones, this can trigger hair loss.  Hypothyroidism (an underactive thyroid) and hyperthyroidism (an overactive thyroid) can each cause hair loss.  Your doctor can check on what your thyroid's up to through blood tests.


• Stress.  Life-altering events such as a death in the family or a divorce can also interrupt the hair cycle.  This issue tends to affect women more often than men.  Hair loss caused by a stressful event generally doesn't manifest itself until 2 to 4 months after the stressful event has happened.


• Major weight loss.  Losing over 15 pounds--even if done so through healthy means--can trigger hair loss.  Hair generally starts regrowing on its own in this case.  However, if the weight loss has happened as a result of anorexia or bulimia, hair loss can be more extreme because the person isn't allowing the body to take in the proteins it needs to keep hair healthy.


• Nutritional deficiencies.  Protein and iron deficiencies (including but not limited to anemia)can contribute to hair loss.  Gluten sensitivity and celiac disease can also lead to hair thinning and/or loss because the body's immune system attacks hair growth.


• Alopecia areata.  This is an autoimmune disease that often causes round patches of baldness on the scalps and bodies of men and women.


• Menopause.  Menopause is a hormonal process, so it's likely that these hormonal changes could contribute to hair loss that occurs during menopause.


• Trichotillomania.  This disease makes the 4% of Americans who have it compulsively pull out chunks of hair from their scalp and eyebrows; the cause of the disease is unknown.


• Hair care.  Excessive use of hair care treatments and heat-based hair tools--perms, flat-ironing, bleaching, hair relaxers, hair coloring, blow dryers, etc--can lead to hair loss.  And people who wear their hair in very tight styles that pull at the scalp (such as tight ponytails, weaves, tight braids) can have a condition called traction alopecia.  It's often not too difficult to bounce back from hair loss that happens for these reasons, as hair often starts growing back on its own soon after the harmful hair habits are stopped.

If you suspect you may be suffering from hair loss, make sure you speak to a professional about how you can begin fixing this issue.  Your doctor, nutritionist, or dermatologist may do a physical examination of your scalp, do some blood work, switch out a medication you're taking, recommend supplements and vitamins that promote hair growth, or recommend changes to your diet in order to encourage your hair to start growing back.  If you don't currently have a family doctor or dermatologist and feel that you need one to help you combat your hair loss issues, a patient advocacy service like Health Advocate can help you find a provider that meets your needs.  Also check into whether your employee benefits package includes any type of nutritional or wellness advice or education; Health Advocate's Wellness Coach can help its members get the health and wellness information they need on de-stressing, maintaining a hair-healthy diet, and more.