Workout of the Week: Standing Side Bends

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 building core strength. Your core is considered to be your pelvic, hip, and abdominal (“ab”) regions. According to a study done by Harvard Health, having a strong core can help improve movement, balance, and lower your chances of back injury. Remember, the more active muscles, the more calories being burned! If you have back problems, osteoporosis or other health concerns, talk to your doctor before doing this core-strengthening exercise.

Try this workout at home:

Standing side bends: Standing straight up, spread your feet till about shoulder length apart. In one hand hold something with a little weight. It can be a 5 lb. barbell or a can of soup, just as long as it has some weight. Then simply bend slightly to the side of your body you are using to hold the weight. Most ab exercises only work front to back, but the sideways motion of side bends are especially adept at toning hard-to-reach oblique and lower back muscles. For best results, tighten your stomach muscles while doing side bends. Once you’ve completed the side bends on one side, switch the weight to your other hand and do another set. Every day this week, try doing one set of 15-25 repetitions on each side. If one set isn’t challenging enough for you, increase the number of sets to see what works best for you.

Need assistance with this workout?  Click here to check out a video of standing side bends being performed.

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.

Avoid Wearing Star Spangled Bandages!

How to stay safe on the 4^thof July

Each summer across the United States, millions of Americans celebrate Independence Day with friends and family by grilling burgers and hot dogs, splashing around in the pool, and enjoying the sights and sounds of a fireworks display. However, each year many 4^th of July celebrations end with a trip to the emergency room due to an accidental firework mishap. In fact, around the July 4^thholiday, more than 200 people each day take a trip to the emergency room for fireworks-related injuries, according to the United States Consumer Product Safety Commission (CPCS). In order to raise awareness and aim to prevent fireworks-related injuries, June and the earliest part of July (on and around the July 4^th holiday) is Fireworks Safety Month.

In 2011, the CPCS conducted a study of fireworks injuries occurring from June 17 through July 17 and found that:

·         The most injured body parts were hands and fingers, which accounted for almost half of all bodily injuries. The second most injured parts were the head and face.

·         More than half the injuries were burns.

·         70% of these injuries happened to men; men 25-44 years old were had more injuries than other age groups.

·         Of the 4 deaths that occurred during fireworks-related incidents in 2011, illegal or homemade fireworks were involved in each case.

Prevent Blindness America recommends that nonprofessionals refrain from using fireworks, noting that the safest way for you and your family to enjoy fireworks is by watching a professional fireworks display.

The best way to reduce your risk of injury is to be prepared—educate yourself about firework safety. The CPCS offers some safety tips in case you happen to be around nonprofessionals using fireworks: http://www.cpsc.gov/en/Safety-Education/Safety-Education-Centers/Fireworks/. 

Remember, if you or someone you love is injured due to a firework-related injury, seek immediate medical attention. It’s always a good idea to have established a primary care physician for yourself and your family in case an emergency arises and you need medical advice. It’s also helpful to know in advance which local urgent care centers are in-network with your insurance plan. If you are a Health Advocate member and need help finding an in-network primary care physician or urgent care center in your area, call us today to speak to a Personal Health Advocate who can help you with this and many other healthcare- and insurance-related issues.

It’s time to get WOW-ed!

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 WOW focuses on walking. Try walking an extra 500 steps each day this week.  Count your steps by using a pedometer, a small device that clips onto your belt—if you don’t already own one, you   can pick up an inexpensive one at many mass market retailers.  (Some Health Advocate Wellness Coaching members may have received a free pedometer as part of a walking challenge.)

If you’re not accustomed to doing too much walking, 500 may seem like a big number, but trust us—just start walking, and you’ll reach 500 sooner than you think!  Try taking the dog for a few more laps around the block, take an after-dinner stroll through the neighborhood, walk the mall, or vacuuming the house—those are all easy ways you can increase your daily step count.  An extra 500 steps a day will add up over time and can help you burn extra calories. Also, since today is the longest day of the year, you’ll have plenty of time to fit in some extra steps!

If you’re already a frequent walker and 500 isn’t challenging enough, try doing those steps on an incline, or just set your step goal higher.

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.

June is National Men’s Health Month – Healthy Tips for Men

According to a survey by Men's Health magazine and CNN, one-third of American men do not go to the doctor for check-ups.  Often, this is due to men feeling fear, denial, embarrassment or that their masculinity is threatened (American Medical Association). National Men’s Health Month (June) and National Men’s Health Week (June 10-16) were created to empower men to take control of their health. During this time, healthcare providers, public policy makers, and the media make an extra push to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

Men can take daily steps to live safer and healthier lives and protect themselves from disease and injury. This doesn’t have to be an entire overhaul of how you go about your daily routine. There are numerous things you can do every day to improve your health and stay healthy. Try the following suggestions:

Get Enough Sleep: Insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular disease, obesity and depression. Also, insufficient sleep can be responsible for motor vehicle and machinery-related accidents, which causes substantial injury and disability each year. Sleep guidelines from the National Sleep Foundation recommend that in general, adults need between 7-9 hours of sleep a night.

Be Smoke Free: Avoid smoking and secondhand smoke. Quitting smoking has immediate and long-term benefits. According to Mayo Clinic, within 20 minutes after smoking that last cigarette, your body begins a series of positive changes that continues for years.  The heart rate decreases, twelve hours later, carbon monoxide in the blood returns to normal, and after a year the risk of having a heart attack related to smoking drops by half. There’s no time like the present to quit.

Be Physically Active: The summer is a good time to get active with family and friends. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate exercise for 2 hours and 30 minutes every week. Walk, go for a hike or a bike ride, or head to the local pool for a swim. For more information, see CDC's Division of Nutrition, Physical Activity, and Obesity web site.

Eat What Counts: Eat a variety of fruits and vegetables every day. Try to steer clear of drinks high in calories, sugar, fat and alcohol. Choose healthy snacks. Here’s a list  provided by the American Heart Association of ways to eat a healthier diet.

Pay Attention to Signs and Symptoms: According to the Centers for Disease Control and prevention (CDC), men should pay special attention to symptoms like discharge, excessive thirst, rash or soreness, problems with urination, and shortness of breath, and should see a doctor if they occur.

Know and Understand Your Numbers: Keep track of your numbers for blood pressure, blood sugar, cholesterol, body mass index (BMI), or any others you may have. These numbers can provide a glimpse of your health status and risk for certain diseases.  Be sure to ask your doctor what tests you need and how often you need them. If your numbers are high or low, he or she can explain what they mean and make recommendations to help you get them to a healthier range.

Get a Doctor Lined Up. It’s very important for men to have an established primary care physician. Having regularly scheduled visits with your doctor, who can track your health as you age, can be one of the best courses of preventative care for any man.

Need help finding a doctor? If you’re a Health Advocate member, you can call us today to speak to a Personal Health Advocate who can help you locate an in-network, local, primary care physician.  Also, some Health Advocate members may have access to our Wellness Coaching program—call today to enlist the help of a Wellness Coach in meeting your fitness or healthy eating goals, and more!

15 Healthy Father’s Day Gift Ideas

Father’s Day is right around the corner.  Are you prepared with a thoughtful gift for your dad, father-in-law, and/or someone who’s been a father figure in your life?  If you’re stumped on what to buy for that special guy, we’re here to help.  Health Advocate offers 15 great gift ideas for dads—and better yet, all 15 ideas keep Dad’s health and wellness top of mind.

Give the gift of fitness

1.       A pedometer: A pedometer can track how many steps a person walks in a day—and research shows that using a pedometer can motivate people to walk more steps than usual.  Give dad that extra little push he needs to incorporate more fitness into his daily routine!

2.       A personal training session: Has your dad always been interested in learning how the fitness machines at the gym work, or learning what types of workouts could get him better results?  Get him a personal training session at a gym in his area.

3.       New sports equipment or attire: Is Dad a golfer?  Tennis enthusiast?  Cyclist or runner?  There are so many pieces of equipment or accessories that you could give him as a gift.  If his tennis racquet is falling apart or his favorite cycling shirt is ripped, this is the opportunity to buy him a replacement.  Or get him some new golf balls or a golf towel, water bottle, sweatbands, or a gift certificate to a local sporting goods store so he can buy something that he needs.

Give the gift of relaxation

4.       Serenity: Treat Dad to a series of classes to help him de-stress, relax, and recharge. Tai chi, yoga or meditation classes are all interesting choices. On a budget?  Look to your favorite daily deals website to see if any discounted classes are available in your dad’s neighborhood.

5.       Massage: Purchase a gift certificate for a massage—getting a massage may be able to alleviate some of Dad’s stress.

6.       Help with chores: Does Dad hate weeding or mowing the lawn?  Take those chores off his hands!  Be creative—consider making a homemade coupon book with tear-out coupons for each chore you’re willing to help out with.

7.       A new hammock: Does Dad need a little R&R?  Give him a new hammock—it can be his space to relax in, and it’s a perfect spot for him to read a book or magazine, enjoy his favorite drink, watch a sunset or take a snooze.

Give the gift of fun and leisure

8.       Tickets to a ball game: Get Dad tickets for you and him to attend a baseball game. If the stadium allows you to bring in outside food, make sure to take along some healthy snacks for the game. Bring along pre-cut vegetables (like carrots, celery, cucumbers and cherry tomatoes), pre-make individual fruit cups (try including grapefruit, blueberries, strawberries, mandarin oranges or pineapple). Or make your own trail mix with peanuts, cashews, almonds, dried cranberries, raisins and sunflower seeds. 

9.       A fun day together.  What does your dad like to do for fun?  Is his ideal day spent catching fish, hitting holes-in-one, or taking a bike ride?  Whatever your dad’s passion is, take some time to enjoy it with him and give him a special day to remember.

10.   A mini-getaway: If your dad’s in need of a vacation, gift him a weekend retreat.  This is a great “group gift” idea—ask your siblings if they want to chip in!  If your dad needs some relaxation, consider booking a weekend at a nice bed and breakfast.  If your dad enjoys fishing, rent a cabin by the lake.  If he enjoys camping, rent him an RV for a few days.

11.   Boosted brain power: Help keep your dad’s mind sharp with fun puzzles!  Gift him a book of crossword puzzles, word games, Sudoku…it’s a gift he can take anywhere and do anytime.

Give the gift of healthy food

12.   A special dinner: Visit your dad and cook him a healthy, delicious meal.  If you don’t know what his favorite foods are, ask him!  Don’t forget to see if you can “healthify” the recipes—for example, bake, grill or broil the meat you’re cooking instead of frying it.  Steam the vegetables and use herbs and spices, not butter, to add extra flavor.  And if you’re baking him a cake for dessert, substitute applesauce for oil in the recipe.

13.   Grilling accoutrements: If your dad likes to barbecue, consider giving him some accessories to barbecue with.  There are so many great options—a few ideas include a set of meat rubs, skewers for grilling shrimp or kebobs, a cookbook that focuses on interesting grilling recipes, or a vegetable tray or basket to help him cook veggies on the grill.

14.   Edible plants: If your dad enjoys eating healthy foods, buy him a plant that he can harvest and eat!  Some tomato plants and strawberry plants can be grown even on small porches or balconies, and they can yield delicious bounty.  Or, give him some herbs (like chives, parsley, mint and more) planted in small pots—he can grow them outdoors or indoors and use them as needed.

Give the gift of healthy help

15.   If you are a Health Advocate member, honor your father or father-in-law by reminding them about Health Advocate’s Health Advocacy service. Health Advocate covers eligible employees, their dependent children, parents and parents-in-law.  Remember, as people age, they often have many more health concerns than before. With these concerns comes the added headache of handling and managing health insurance, doctor’s appointments, deductibles, coinsurance, Medicare coverage, medication, claims, and overall healthcare complexities. A Personal Health Advocate can help resolve many healthcare- and insurance-related issues—encourage your dad to call today! 

Not a Health Advocate member?  Consider giving Dad the gift of Health Proponent. With Health Proponent on his side, your dad can get help with the frustrating, worrisome healthcare issues that take up his time. He'll have someone who speaks "doctor," knows insurance lingo, is seasoned in problem solving and will get to the bottom of his issue quickly. Our medical and benefits experts know how to get him the answers he needs. Learn more: www.HealthProponent.com.

Three Big Ways a Health Savings Account Can Help You Save Money

Perhaps you’ve heard of an Individual Retirement Account (IRA) or even a Flexible Spending Account (FSA), but what about a Health Savings Account (HSA)? If your employer offers high-deductible health insurance policies, you may have run across this acronym. As more employers offer high-deductible health plans, HSAs are gaining popularity.

So what is an HSA? A Health Savings Account is a tax-free way to save for health expenses.  In order to be eligible to open an HSA, you must have a health insurance policy with a deductible of at least $1,200 for single coverage or $2,400 for family coverage. That deductible is generally how much you have to cover out-of-pocket before insurance kicks in.

There are many advantages to an HSA, and it can be a great investment medium for many people. If you’re curious about opening an HSA, read on—Health Advocate provides the following reasons why an HSA may be beneficial for you:

1.       It’s a triple threat.  With an HSA, the amount you contribute is a part of a triple tax advantage: tax-free contributions, tax-free withdrawals and tax-free interest earned on savings.

2.       No penalties. Money used for qualified medical expenses can be withdrawn tax-free for you and your dependents, and earnings inside the accounts also grow tax-free. There are no penalties or taxes for using the funds for qualified medical necessities.

3.       Interest earned. HSA funds can roll over from year to year, which means that if you don’t use all the money for healthcare expenses, you can keep it. The funds sit in your account, collecting interest over time. This is one way an HSA is different from a Flexible Spending Account (FSA), where you would lose the money at the end of the year if you don’t use it.

Keep in mind that an HSA may have many potential advantages; however, you do have to think about your anticipated healthcare expenses.  If you are in relatively good health and want to save for future health expenses, an HSA can be a good option. If you are chronically ill or have a lot of healthcare expenses, you may either need to budget your health expenses or find out if your employer offers a traditional lower-deductible health plan.

To learn more about HSAs, speak to your human resources department or benefits team. Or if you have an HSA (or want to get one started), and you are a Health Advocate member, give us a call.  Our Personal Health Advocates can help answer your questions about HSAs and help you understand what types of services and purchases typically count as qualified medical expenses.

Is a Prostate Cancer Screening Right for You?

According to the Mayo Clinic, prostate cancer is one of the most common types of cancer in men. Prostate cancer usually grows slowly, and initially remains confined to the prostate gland, where it may not cause serious harm.  A simple cancer screening test—like the prostate-specific antigen (PSA) test, which looks for signs of prostate cancer—could save your life.

Prostate cancer screening tests are not appropriate for everyone. Current recommendations for prostate cancer screening are largely based on a man’s age and risk factors. The American Urological Association’s guidelines are as follows:

• PSA screening in men under age 40 years is not recommended; routine screening in men between ages 40 to 54 years at average risk is also not recommended. Additionally, routine PSA screening is not recommended in men over age 70 or any man with less than a 10-15 year life expectancy.
• Shared decision-making is recommended for men age 55 to 69 years that are considering PSA screening, and proceeding based on patients' values and preferences.
• To reduce the harms of screening, a routine screening interval of two years or more may be preferred over annual screening in those men who have participated in shared decision-making and decided on screening.  

Health Advocate offers the following resources so you can learn more about prostate cancer and early detection:

The Prostate Conditions Education Council (PCEC) can help you locate a screening facility near you. Go to http://www.prostateconditions.org/screening-site/. Many hospitals offer periodic free cancer screening. Check with your local hospital to see if they offer this service.

The American Cancer Society provides information about early detection for prostate cancer and who may be at greater risk. To learn more, go to http://www.cancer.org/cancer/prostatecancer/moreinformation/prostatecancerearlydetection/prostate-cancer-early-detection-finding-prostate-cancer-early

The Prostate Cancer Foundation provides information about the disease, treatment options, clinical trials, information for families and caregivers, and much more. To learn more, go to http://www.pcf.org/site/c.leJRIROrEpH/b.5814039/k.9645/For_Families_and_Caregivers.htm

The National Cancer Institute at the National Institutes of Health offers what you need to know about prostate cancer staging tests, treatment, and questions to ask the doctor. Visit http://www.cancer.gov/cancertopics/types/prostate

There are also prostate cancer support groups that offer a variety of resources to men and their families. For example, Us TOO http://www.ustoo.com/ helps men and their families make informed decisions about prostate cancer detection and treatment through support and education.

Talk to your doctor about whether getting a prostate cancer screening test is right for you. Don’t have a doctor lined up? If you’re a Health Advocate member, call us today to speak to a Personal Health Advocate who can help you locate an in-network, local, primary care physician, plus help you schedule an appointment and/or transfer your medical records.