Employee Wellness Blog

How Much Should You Be Exercising?

Posted by Robyn Whalen on Thu, Apr 27, 2017

You know you should regularly exercise to live a long, healthy life. But how much should you be exercising, and how often? You can find a lot of information about exercise from the web or from your friends, but a lot of the time, most of that information is conflicting. Should you be working out for an hour a day or 30 minutes a day? And what about those commercials that claim their equipment will get you in shape after only 15 minutes a day?

The truth is, how much you should be exercising really depends on your fitness goals. Are you just looking to be healthy? Do you want to lose weight? Are you trying to gain muscle? The first step in determining how much you should be exercising is by setting a goal and starting at your own pace to get into the groove of things.

To make it easier for you, here is a general guideline of how much you should be exercising. Of course, these are just general rules for most adults without any health conditions. You should always check with your doctor first before determining a fitness routine that is right for you.

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Exercise for Better Brain and Mental Health

Posted by Robyn Whalen on Mon, Apr 24, 2017

We all know that exercise can transform your body and physical appearance. It lowers blood pressure, melts off excessive pounds, and builds muscle. But did you know that regular exercise also improves your brain function and mental health? 

As we get older, our brains begin losing neurons and eventually our brain tissue starts shrinking. Physical activity can help combat the effects of an aging brain and keep it sharper longer. As for mental and emotional health, exercise releases certain chemicals in your brain that help boost feelings of happiness and wellbeing.

While there are many reasons to regularly exercise and live an active lifestyle, the positive effects that exercise has on the brain and mental health might just be enough reason to get up and get moving today. Read on to learn just how beneficial exercise is to your brain and mental health:

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How to Help Your Employees Walk More

Posted by Robyn Whalen on Thu, Apr 20, 2017

We’ll admit, it’s tough to be active in an office. Traditional office spaces don’t provide employees with many opportunities for movement and physical activity. Most adults spend the majority of the weekdays slumped over in a chair staring at a computer screen. The negative effects of a sedentary lifestyle are shocking – it’s even known to be more dangerous than smoking.

As an employer, you have the power and resources to help your employees get moving. One of the easiest ways to do this is by encouraging them to walk more. Walking is an effective and simple way to get back into shape and stay in shape. Research has shown that regular walks help reduce the risk of chronic disease, control weight, and increase energy and productivity – just to name a few!

If you want your employees to be healthier, you want them to move more. But how can you promote walking in a traditional office space? Here are a few ideas for you:

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8 Office Exercises You Can Do Discreetly at Your Desk

Posted by Jamie Bell on Mon, Apr 17, 2017


When the mid-day slump strikes, it's unlikely that you'll be willing to get up out of your office chair and do a set of burpees in the hallway. If you want to get a little fitness routine in and boost your energy, try these subtle suggestions for exercises you can do at your desk without announcing your workout to your cubicle neighbors!

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5 Reminders to Help You Conquer Gym Intimidation

Posted by Robyn Whalen on Thu, Apr 13, 2017

You should never, ever feel afraid to exercise. If you have made it a goal to become more fit, healthier, or just exercise more, the gym can be your best friend–and it should be! Unfortunately, for a lot of people, simply entering the gym is harder and scarier than the workout itself.

Gym intimidation is common, and it affects many people regardless of age, fitness level, gender, or size. The feeling of judgement can hold people back from becoming healthier, more confident, and happier.

Whether you’ve never been to a gym before or you just started at a new gym, you may find yourself nervous, overwhelmed, or even dreadful. Gym intimidation takes the fun and rewarding feeling out of exercising–but please don’t let it stop you!

Here are five reminders that will help you conquer gym intimidation and get you focused back on what’s really important, your health and wellness:

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13 Tips to Stay Active This Winter

Posted by Robyn Whalen on Thu, Jan 12, 2017

The winter weather can seem like a great excuse to hibernate on your couch and push your fitness routine to the sidelines. However, winter is actually an important season to keep up with your active lifestyle. The winter months can make it easier to gain a few pounds and can set you back for the rest of the year.

So, how can you look past the frigid temperatures and get yourself up and moving? Here are a few tips to help you keep yourself active during the winter months:

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9 Affordable Group Exercises That Can Jumpstart Employee Fitness

Posted by Becky Squiers on Thu, Apr 09, 2015

Exercise has benefits no matter what weight someone may be. Overweight? Underweight? Struggling with a healthy diet? Doesn’t matter. Regular exercise will help to improve your health in some way.

Regular physical activity can help you to control your weight and combat health conditions like high blood pressure, heart disease and diabetes. It can improve your mood and increase your energy. Exercise can even help you sleep better at night.

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How Wellness Programs Can Combat Metabolic Syndrome

Posted by Becky Squiers on Thu, Mar 26, 2015

There are so many health conditions and diseases to worry about these days that the names can get lost in the shuffle. We want to point out one you may or may not have heard of. It’s called metabolic syndrome. This health condition is different than others because you absolutely have the power to rid yourself and your workplace of it.

So you might be asking, what exactly is metabolic syndrome?

The syndrome is basically a cluster of conditions that—when found together—greatly increase your risk for heart disease, stroke and diabetes. The conditions are increased blood pressure, high blood sugar levels, excess body fat around the waist and abnormal cholesterol levels.

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How Corporate Wellness Managers Can Rise Up Against Sitting Disease

Posted by Becky Squiers on Mon, Feb 09, 2015

“Sitting Disease” is becoming more and more of an issue in our society. This new health issue has arisen as people spend more and more time sitting and developing a sedentary lifestyle. According to Mayo Clinic, 50-70% of people sit at least 6 hours per day, and 20-35% of people spend over 4 hours every day watching TV. This shows us that the sitting disease is spreading between home and work and can quickly and easily infect your workforce.

The Bad News

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8 Winter Weather Workouts to Keep Your Employees Moving

Posted by Becky Squiers on Mon, Jan 05, 2015

Has the cold and snow this winter thrown off your workout routine? If so, have no fear, TotalWellness is here with some fun, alternative winter workouts you can do despite the wintery weather! As a wellness program manager, it’s important to be sure your employees know that staying active is important and possible even in cold, wintery weather. 

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