Exercising in the Fall

Keep up your exercise routine when the weather gets colder

Posted by Jeff Cai

TIME STAMP: 2 MINUTE READ

The summer months make exercising enjoyable and definitely a lot more motivating, but as soon as the weather start to plummet we often just want to head inside in front of the fire and curl up. Unfortunately, this isn’t the best for our health or exercise routine.

Exercising in the fall isn’t all bad, and can actually be a nice change compared to the warm summer months. The fall is the perfect time to ramp up your exercise routine with the holidays approaching, which can be perfect for your motivation levels. To inspire you to keep up your exercise routine in the fall, here are 4 tips to help.

1. Start walking everywhere

Fall weather, whilst a little colder is the perfect time to take in the scenery, colours and smells of nature. If you’re only a few blocks away from your destination, opt for taking a walk rather than driving. Once you start walking, you’ll not only warm up, but you will be so distracted by your surroundings that you’ll forget you’re even exercising. You could even carry around a spare set of shoes for if you choose to walk to or from the office.

2. Dress for the weather

When the weather gets colder it can deter you from going outside, let alone exercising! But there’s an easy fix for this. Invest in some new, warmer exercise clothes and dress in layers. The new exercise clothes will motivate you to exercise more frequently, and keep you warm at the same time. Items such as gloves or a scarf work wonders in keeping you warm, and are easy to take off and carry when you start to work up a bit of a sweat.

3. Turn your house work in to a workout

According to a study done by Harvard Health, a 155-pound person can burn 149 calories just by raking leaves for 30 minutes! By turning your indoor and outdoor chores in to a workout, you can burn fat without even knowing it. Put on some music, some workout clothes and start cleaning!

4. Exercise Inside

If you really don’t want to go outside in the cold, or you have a few rainy days, why not bring your workout inside? There are so many fat burning exercises and workouts you can do from the comfort of your living room. Invest in a set of workout DVD’s or search YouTube for a workout that interests you. There are so many workouts available online that you can do in a small space, you just need to find what you like.

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Train At Home With World Cup Athletes!

Posted by Tasneem Panchbhaya

With the world cup upon us, it is very easy to slip into unhealthy habits with eating, drinking, and physical inactivity as you watch the game.

Soccer players are actually some of the fittest athletes, running over 7 miles in a game while using extremely intricate footwork. Even if you don’t have the time to train like a soccer player, these simple workouts can help you stay fit while watching the game!

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Soccer workouts consists of heavy cardiovascular and strength training. Here are some activities you can easily emulate without any equipment:

Pre-game Warmup

As the soccer players make their way onto the field and the anthem is playing, take this time to warm up. Warming up helps get the blood flowing and your joints moving. You can do some simple exercises such as rotating your ankles, hips, and arms in circular motions or slowly jog in place to loosen up.

Strengthening Training

In the first half  of the game, use this time to get some strength training in. Do the following sequence of exercises for 15 reps each, followed by a 5 minute jog in your spot. That’s 1 cycle! Repeat for up to 4-5 times.

Squats

  • Start with your feet a little wider than hip width and your toes pointed straight ahead.
  • Push your hips back into a “seated” position (90 degrees) as you keep your knees wide and your chest up.
  • Press into your feet and return to the standing upright position, squeezing your glutes at the top.

Lunges

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
  • Keep the weight in your heels as you push back up to the starting position. Repeat with the other leg.

Step up

  • To start, place your entire right foot onto a bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
  • Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

Bridges

  • Lay on your back with your hands by your sides, your knees bent at a 90 degree angle and feet flat on the floor.
  • Tighten your abdominal and buttock muscles and raise your hips to create a straight line from your knees to shoulders.
  • Squeeze your core and try to pull your belly button back toward your spine.
  • Lower yourself back to the floor and repeat.

 

Cardiovascular Training

Soccer players have to do a lot of running and jogging on the field, which is key if you want to outrun the other team and make goals. For both soccer players and non-athletes, cardiovascular training is great for preventing chronic illnesses such heart diseases, diabetes, as well as boosting your mental health. During the second half of the game, use this time to get your heart rate up by jogging around your house, skipping, doing squat jumps, and any other exercise that’ll help with bringing your heart rate up.

Post-Game Cool Down

In the last ten minutes of the game, take this time to relax and stretch. Stretching will help prevent injury, muscle tension, and will ease any potential soreness you may feel after the workout. Here are a few stretches you can try after your workout:

Reclining Twist

  • Lie on your back and draw your left leg into your chest and keep your right leg straight.
  • Exhale and twist the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.
  • Hold for 30 seconds on each side.

Quad Stretch

  • Standing, bend one leg and hold on to your ankle to get a stretch through your quadriceps.
  • Hold for 30 seconds on each side.Repeat on the other leg.

Hamstring Stretch

  • Stretch out one leg in front of you, with your other leg bent and the foot close to your groin. Bend forward over your outstretched leg, reaching for your toes.
  • Repeat on the other leg.

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Your workout is complete and so is the game! Feel rewarded for getting a workout in, while still enjoying the game. Let us know down below who you’re rooting for this world cup! If you want to learn more about building stronger healthy micro habits, reach out to us at engage@myoptimity.com to learn more.

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Top 5 Ways to Fit Exercise into a Busy Day!

2 Minute Read

With long busy days in the office and impending deadlines, it’s no wonder why we don’t make time to schedule in the recommended 30 minutes of physical activity into our day. The following are just 5 simple ways you can get the daily physical activity intake without having to make extra time. If you want a more indepth review, check out our webinar, “fitness hacks for the busy professional”.

Start with your Commute

Going to work

If possible turn your usual bus ride or car ride into a fast walk, jog or bicycle ride to work. This way you turn your commute into a workout. Don’t forget to dress for the weather.

Climb your way to Better Health

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Take the stairs instead of the elevator, it saves you time during the rush hour when the elevators busy, and it helps you burn lots of calories. Climbing the stairs is a great time sensitive, equipment free aerobic exercise, that helps get the heart rate up which toning the muscles in your legs. To make this even more challenging, run up and down the stairs, this will make the activity more vigorous and ideal for any workout. Stair climbing is also great for improving your energy, leads to a stronger immune system and lowers your risk for diabetes, high blood pressure, and heart disease.

Stand Up at Work

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Take a break from sitting at your desk for long hours and try to stand up occasionally. Better yet, walk around the office, and try having “walking meetings” whenever possible. These small changes make a huge difference when it comes to one’s susceptibility to a disease. It’s also a bonus, as it burns more calories, and boost energy, resulting in more productive and engaged workers.

Take the Time to Stretch

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Taking out a few minutes throughout the day to stretch at your desk is easy to do and rakes in many benefits. Not only is it great for releasing soreness and tension in the body, and increasing flexibility. It also boosts energy and alertness. This increase in energy more than makes up for the few minutes taken out throughout the day. If you want to hear more on stretching, take a look at a webinar we did with Dr. Kleinberg,the president of Kleinberg Corporate Wellness and chiropractor, who joined us to shed light on workplace posture and movement. We discuss the importance of proper posture and body alignment for wellness, and strategies to set up your workplace for success, so be sure to have a look!

Workout at your Desk

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One of the simplest things to do, is workout right from your desk. There are numerous activities you can do from your desk, even very subtle ones, like ab crunching, that leads to a stronger core. In addition to getting healthier, you also end up getting in a workout while getting your work done. Workouts that can lead to better health and mood make for better engagement and productivity at work.

Optimity

At Optimity we can help make this easier, Optimity’s technology platform is scientifically supported. We help the average worker take productive 30 second to 2-minute micro-breaks that have long last beneficial impact. These micro-habits boosts their mood, helps them focus and encourage social connectedness to their culture. Our pocket coach is also customized to each employee.

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A Secret Weapon to Help your Indoor Workers

Did you know, that according to a study by BMC Public Health, 91 percent of indoor workers have insufficient vitamin D levels? While vitamin D levels differ by occupation, spending your days inside at your desk might mean that you are missing out on the vital vitamin. Vitamin D is naturally found in a few foods such as sardines, salmon, tuna and eggs. There are also many fortified products like milk and yogurt available.

Unfortunately our diet will not supplement the amount of vitamin D that we need to survive. The typical diet in North America does not provide more than 5% of the vitamin D that our bodies need for optimal health. However skin exposure to the sun provides the largest quantity of vitamin D and can prevent health outcomes that come with a vitamin D deficiency.

A lack of vitamin D in our body has been linked to diseases such as cancer, heart disease, mental health issues and immune dysfunction. It is an important vitamin to have in our body as it promotes bone growth, prevents osteoporosis and also reduces inflammation. But with limited outdoor time for office workers, we don’t generate as much vitamin D from sun exposure as we should.

With the threat of skin cancer at large, it is no surprise that we don’t go out into the sun more often. As a population we have heard conflicting statements to do with the sun. Experts say that it is important to expose as much skin to the sun as possible during the middle of the day, while taking care not to get burnt. Sun exposure is healthy in regard to vitamin D levels, as long as it’s at a sufficient amount.

Here are a few changes you can make in your daily office life to ensure you are getting more of the sunshine vitamin:

Incorporate a Workplace Wellness Program

Workplace Wellness Programs often include education about the importance of adequate vitamin D levels. This can help prevent adverse health outcomes linked to vitamin D deficiency in the workers. It also means that you have a program that will support and motivate you along your journey to optimal health. Visit www.myOptimity.com to see how we can help you take that extra step to improving the health of employees by taking the proactive approach.
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Optimity syncs in your calendar in order for it to make helpful suggestions that benefit your health such as:

  • Host your next meeting outside
  • Take Calls Outside
  • Outdoor Lunch Breaks
  • Squeeze in a Walk

Vitamin D is vital to our health, so it is crucial to ensure that you are getting enough of it, either through the sun, the food you are eating, or supplements. Successful companies continue to support the wellbeing of their employees, here at Optimity we can help adopt and design a system that’s best for the needs of your employees. Send us a message and we’ll help you get started engage@myoptimity.com.

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2-Minute Meditation for a Positive Attitude


Posted by Abena Osei-Kwabena

From cultivating greater awareness of self to relieving stress, meditation has numerous physical and mental health benefits. The practice conjures a sense of something related to spirituality, but is actually an extreme form of concentration that tones and strengthens the mind. It promises to promote inner peace and a positive outlook towards life.

Given the countless problems that work and life hurl at us on a daily basis, and the impact they have on our minds, meditation can be an excellent way to appreciate promote inner peace and living in the moment. Even a few minutes of meditation regularly can be transformative. Here is a 2-minute meditation routine for beginners.

  1. First, find a quiet and peaceful place in your home or outside, where it is easy for you to shift your focus inwards. Sit in a comfortable position with your spine in a straight but relaxed position. When you sit in a peaceful space with good posture, you will be able to enjoy the process more freely and have a deeper sense of calmness and tranquillity.
  2. Concentrate on your breathing. Try to take long and deep breaths while you focus on slowing down your breath. You can also chant an uplifting phrase or word like “relax” while breathing in order to center your attention. Try to block all distracting sounds, paying full attention to your your breathing and the word you are chanting.
  3. Next, try to enter into a quiet state of mind, while remaining relaxed and mindful of your centre of gravity. Observe any feelings, thoughts, or physical vibrations that arise in your consciousness. Eventually, you will be able increase your concentration one session at a time.

There is no set time to meditate, so you can start with 2 minutes daily and progress slowly. Let your comfort level decide what amount of meditation is right for you, but stay persistent in order to witness results.
Abena is a Client Services Associate at Optimity. She graduated from the University of Toronto with a BSc in Global Health. She is passionate about human rights and health education, and hopes to develop tailored interventions to combat health inequities around the globe. Her interests include story writing, camping and exploring different cultures on her travels.

 

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The Corporate Benefits of Employees Who Sleep

Posted by Abena Osei-Kwabena 

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According to the National Health Interview Survey (NHIS) conducted in the U.S., less than 40% of adults are getting enough sleep. To be productive, adults are recommended to sleep for a minimum of 7 hours on average per night. Being deficient in sleep is costing companies $63 million in lost efficiency.

 

Sleep deprivation can also lead to major health issues that affect your on-job performance and productivity. So it’s no surprise that many organisations are now paying their employees to take a nap on the job to get them refreshed and productive. Google, which has been ranked as one of the best companies to work for, gives their employees a number of wellness benefits including access an on-site gym, a spa and massage centre, and a unique nap station where they can take 40-minute naps on recliner chairs, while listening to music to help alleviate their stress. This has proven to boost their employees’ performance and aid them in producing a better quality of work.

Based on a study conducted by the National Sleep Foundation, not getting enough sleep can decrease your alertness and efficiency, and long-term sleep deprivation can increase your risk of heart attacks, high blood pressure, obesity and elevated stress levels.

 

To prevent the onset of these issues, a rising number of organisations have been introducing Sleep Management Programmes to educate employees on the importance of sleep and its impact on wellbeing and job performance. These programmes also educate employees on the issues associated with excessive use of their phone before bed, the benefits of having at least 7 hours of sleep, how impactful sleep is on their performance and behaviour, and the benefits of a nap room in the office.

 

Here are some tips on how to make your office more nap friendly:

 

Have a dedicated nap area

Creating a comfortable and welcoming space for napping with couches and relaxing music (or peace and quiet) will encourage employees to de-stress in the middle of the work day. Afterwards, they’ll feel refreshed and ready to tackle their workloads.

 

Make napping a part of the business culture

Introducing a culture of napping to your company will normalize it and lessen the guilt that your employees may experience over having a quick nap during the workday. They need to be encouraged to take a small break from their desk.

 

Schedule nap times

Scheduling a 20-minute nap before making an important business decision can actually help in making the best decision. Studies show that making decisions when you haven’t had enough sleep often don’t turn out to be the best decision for the company.

So, nappers rejoice! By leaving a little room in their schedule for a nap, employees become healthier, more productive and less stressed!

 


Follow us on Twitter to stay current on the top cost-containment wellness strategies.  To learn more about cessation programs for smoking and their impact on your ROI, check out this link: Corporate smoking cessation programs and ROI.

 

Abena is a Client Services Associate at Optimity. She graduated from the University of Toronto with a BSc in Global Health. She is passionate about human rights and health education, and hopes to develop tailored interventions to combat health inequities around the globe. Her interests include story writing, camping and exploring different cultures on her travels.

 

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How to Nurture Your Sleeping Habits to Rejuvenate Yourself

We all agree that a nutritious diet and regular physical activity is the key to a healthy body, but there’s more to it that our bodies crave.  Adequate sleep is just as important but is frequently ignored.   Think about how irritable you feel when you starve your body from sleep due to a late-night shift, from socializing, jetlag or even stress.

Lack of sleep not only leaves us groggy and out-of-sorts the next day but prolonged sleep-deprivation can also have a profound effect on our memory and cognitive skills. Our body requires adequate rest and sleep to function properly every day.

 

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Consider the following tips to nurture your sleeping habits:

1. Have a sleep schedule and stick to it

Fix your bedtime so that you go to bed and get up at the same time every day. Follow the schedule even on weekends and holidays. Having a consistent sleep-wake cycle helps to promote better sleep at night.

 

2) Have a bedtime ritual

Prep your body for sleep by creating a sleep-inducing environment, listening to calm music or taking a warm bath. Do the same things every night before going to bed, this signals our body that it is time to doze off.

 

3) Avoid eating or drinking anything that interferes with sleep

Going to bed hungry or over-eating can lead to discomfort and ultimately disrupts our sleep. Make sure you pay attention to what you eat and drink before bedtime. Avoid drinking coffee, tea, chocolate or pop drinks at night as the caffeine found in these can keep you up all night. Similarly, smoking and drinking alcohol should also be limited as it depreciates your sleep quality.

 

4) Make your bedroom a sleeping haven

Your bedroom environment heavily contributes to the quality of your sleep. Make your bedroom ideal for sleeping by investing in a comfy mattress and pillows. If  your room is too light, try room-darkening shades, as a  quiet, dark and comfy room promotes sound slumber.

 

5) Don’t stress over falling asleep

Pushing yourself to fall asleep when your body isn’t ready only leads to frustration and makes it all the more difficult to get a sound sleep. If you can’t fall asleep at your fixed time, get up and do something relaxing and go to bed when you are truly tired. You could also try meditation to relax your body before you try to fall asleep again.

 

The quality of our sleep impacts both our health and lifestyle. In order to live a healthy, energetic lifestyle, it is important to concentrate on making our sleep patterns a priority.

 

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Trista Chan is a Wellness Strategy Advisor at Optimity.  She leverages her education in nutrition and experience in corporate health to guide organizations in building healthy, engaged employees.  Her “me-time” activities include yoga, reading health blogs, cooking….did she mention she likes wellness?  Her passion for all things health-related shines through in both her work and personal life. 

 

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