Employee Wellness Blog

5 Ways to Stay Active as Temps Drop

Posted by Seraine Page on Thu, Dec 06, 2018

It may be cold outside, but that doesn’t mean you have to quit enjoying the great outdoors — or exercise in general.

There’s no need to hibernate like a bear. If you do, you’ll end up packing on the pounds. And, you’ll be grouchy by the time spring rolls around due to weight gain and lethargy.

Plus, research shows exercise reduces inflammation while also improving mood and stress levels. Try as you might, you can’t argue with science that staying in bed instead of exercising is better for your health.

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How Sitting is Harming Your Employees (+7 Tips to Fix It!)

Posted by Seraine Page on Mon, Oct 22, 2018

Is sitting all day slowly killing your employees? 

Think about the average amount of time they sit in a day. Between commuting, office work, and then lounging at home, it adds up.

Research shows sitting for five or more hours a day is equivalent to smoking 1.25 packs of cigarettes. Another study showed a sedentary lifestyle is a potential risk factor for early death. 

Considering health experts have been telling us our whole lives to exercise more, eat less, and avoid smoking, the research isn’t too shocking. 

Sitting for long amounts of time has also been linked to health issues like diabetes, obesity, and abnormal cholesterol levels. 

Those aren’t exactly health concerns you want to sit on and ignore.

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How to Bring Fitness Classes to Your Company: Q&A with Crysta Chalupa

Posted by Robyn Whalen on Thu, Sep 13, 2018

One of the most common excuses for skipping the gym is, “I don’t have the time.” We know how crazy busy most full-time employees are. And we’ll admit, finding time to exercise during the workday can be difficult! One of the ways we help our employees here at TotalWellness find more time for exercise is by offering free, on-site fitness classes.

Our Wellness Specialist, Crysta, started teaching fitness classes to her colleagues this July (2018), and we’ve seen some major positive impacts since then! We would like to share our experience – along with some tips – about our on-site fitness classes. We hope our interview with Crysta inspires some other employers to try out on-site fitness classes of their own!

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8 Tips to Help You Ease Back Into Working Out

Posted by Robyn Whalen on Thu, Feb 08, 2018

Between crazy work hours, family commitments, and trying to maintain a social life, it’s easy to get a little off track when it comes to your fitness routine. Even missing a few weeks of working out can really set you back on your health goals. Taking a break from exercise can reduce your sense of motivation and make the gym seem more intimidating than it once was.

When you take an extended break from working out, your body notices. Your blood pressure rises, your endurance starts to decrease, your muscles start to shrink, and you might start feeling a bit more grumpy or stressed than you usually are. But the good news is that these changes are completely reversible once you get back into your fitness routine. 

Since regular exercise is one of the best things you can do for your health and wellbeing, it’s important to get back into your exercise habit after hitting a rut. If you need a bit of a motivation boost to get back on track with your fitness goals, here are eight tips to help you ease back into workout out: 

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Here's Why You Want Your Employees to Move More

Posted by Robyn Whalen on Thu, May 25, 2017

Movement is essential. Our bodies were made to move, not sit all day! That is why regular physical activity is a fundamental aspect of a healthy lifestyle. It helps keep weight in check, reduce the risk of many life-threatening diseases, and boosts overall happiness and wellbeing.

If you want a healthy workforce, encouraging physical activity is a necessity. Some of your employees might go to the gym after work, but the sad truth is, if they spend eight hours of the day sitting at their desk, they’re still not moving enough to receive the health benefits of exercise. With most Americans living a sedentary lifestyle, it’s no shock that many of your employees aren’t exercising enough. 

Working full-time makes physical activity difficult for your employees – but it doesn’t have to be this way! By making some simple changes around the office, promoting healthy habits, and creating an active design for your workplace, you can make a difference that will not only improve your employees’ work performance, but improve their lives as well. 

Read on to learn how regular physical activity will positively affect both your employees’ health and their work performance:

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10 Fool-Proof Ways to Keep Yourself Motivated to Stay Fit

Posted by Robyn Whalen on Mon, May 22, 2017

If you recently started the journey towards an active lifestyle, congrats! You’re on your way to a healthier, happier life. The tricky part about starting a new fitness routine is that the “finish line” can seem a little too far sometimes. We’ll admit, sticking with a fitness routine is hard. But the results make it so worth it.

In order to achieve and see those results, you need to stay motivated – which can be more difficult than it sounds! If you’ve started new fitness routines before, but it’s just never been able to stick, try out these 10 fool-proof ways to keep yourself motivated:

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Sedentary Lifestyle VS. Active Lifestyle [Infographic]

Posted by Robyn Whalen on Thu, May 18, 2017

Although more and more research has been showcasing the detrimental effects of a sedentary lifestyle, people still aren’t budging. In fact, a sedentary lifestyle (also known as the “sitting disease”) has been said to be worse than smoking cigarettes. An article by The Active Times states that “sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting.”

To summarize, a sedentary lifestyle is lethal. It substantially increases the risk of many diseases, is strongly linked to obesity, and shortens lifespans. Despite this, many adults are still leading sedentary lifestyles. According to Mayo Clinic, 50-70% of people sit at least six hours per day, and 20-35% of people spend over four hours every day watching TV.

Even more frightening, statistics gathered by the U.S. Department of Health & Human Services reveal that only one in three adults achieve the recommended amount of physical activity each week, and more than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities.

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Stay Active While Enjoying Vacation With These 6 Tips

Posted by Robyn Whalen on Mon, May 15, 2017

Ah, summer vacation. We fantasize about it all winter long, and we count down the days until we pack up and finally hit the road. Sitting on a beach with a drink in your hand is a great way to pamper yourself, unwind, and recharge. Whether you’re traveling abroad to sightsee or relaxing on a tropical island, one thing about vacations is certain: routines get thrown out the window – especially fitness routines!

While we’re all for an enjoyable, relaxing break from the real world, we believe a fun vacation doesn’t have to ruin your health and fitness progress you’ve worked so hard for. Try out some of these ideas to keep yourself active while vacationing or traveling:

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5 Simple Life Hacks to Make Time for Exercise

Posted by Jamie Bell on Thu, May 11, 2017

“I don’t have time” is the go-to excuse for skipping the gym. Work, family, and social commitments make it difficult to incorporate a workout routine into your everyday life, but it's definitely not impossible! The thing about exercise is that it doesn't have to be an hour of cardio at the gym or completing a triathlon. Exercise can be any activity that increases your heart rate and gets you to sit less and move more

When time is of the essence, the easiest strategy is to break down daily exercise into short, frequent stints throughout the day. Even 10 minutes, 2 to 3 times a day, can be enough to achieve the significant health benefits of physical activity. Once you’ve broken down your daily workout into easy, achievable time slots, you’ve opened up a world of exercise that doesn’t include an hour of cardio.

Here are 5 simple life hacks to help you make time for exercise on a hectic day:

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Transform Your Walk into a Full-Body Workout

Posted by Robyn Whalen on Mon, May 08, 2017

Walking is incredible exercise. It’s effective, free, and can be done practically anywhere. Walking is also an enjoyable form exercise because it can be social and stress-relieving. Regular walkers reduce their risks for cardiovascular disease and obesity, and enjoy other health benefits like stronger bones and muscles and improved moods.

If you like walking but are looking to burn more calories, tone muscle, or just intensify your walking routine, try out some of these suggestions to transform your walk into a full-body workout:

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