Words from Wellness | July 2022

Save the Date for our next Wellness Webinar! On July 20th we’ll be hosting a session on strength training with some approachable ways to incorporate it into your life. This session will be recorded for those who are unable to attend. Tour de BL Bike Challenge 2022 Congratulations to the Winners! The 2022 Tour de BL Bike Challenge has concluded -- all participants put in a great effort, and special shout-out to the top riders: 1 st Place – Jonathan Coccomo // 397.7 miles 2 nd Place – Robert Burke // 364.9 miles 3 rd Place – Mark Heeb // 315.0 miles

Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. This can also lead to improved health for people with diabetes and heart disease, Swimmers have about half the risk of death compared with inactive people. People report enjoying water-based exercise more than exercising on land. They can also exercise longer in water than on land without increased effort or joint or muscle pain. Arthritis. Water-based exercise can help people with arthritis improve the use of their arthritic joints without worsening symptoms. People with rheumatoid arthritis have shown more health improvements after participating in hydrotherapy (exercising in warm water) than with other activities. Water-based exercise can also improve the use of affected joints and decrease pain from osteoarthritis. Mental Health. Swimming can improve mood in both men and women. For people

with fibromyalgia, swimming can decrease anxiety, and exercise therapy in warm water can decrease depression and improve mood. Water-based exercise can improve the health of pregnant people and has a positive effect on the pregnant person’s mental health. Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections. Older Adults. Water-based exercise can benefit older adults by improving their quality of life and decreasing disability. It can also improve or help maintain the bone health of post-menopausal women. Water-based Exercise Can Benefit Everyone. Exercising in water offers many physical and mental health benefits and is a good choice for anyone who wants to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors. Source: https://www.cdc.gov/healthywater/swimming/swim- mers/health_benefits_water_exercise.html

Do You Get Enough Protein?

TIPS TO HELP YOU MAKE WISE CHOICES FROM THE PROTEIN FOOD GROUP

Go lean with protein » The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, chuck shoulder and arm roasts. » The leanest pork choices include pork loin, tenderloin, center loin and ham. » Choose extra lean ground beef. The label should say at least “92% lean/8% fat.” » Boneless, skinless chicken and turkey cutlets are the leanest poultry choices. » Choose lean sandwich meats like turkey instead of those with more fat, such as bologna or salami.

Vary your protein choices » Try seafood rich in omega-3 fatty acids, such as salmon, trout and herring. » Choose beans, peas or soy products as a main dish or part of a meal. » Choose unsalted nuts for snacks, on salads, or in main dishes.

Wellness Resources & Benefits Reminder! Past Wellness Webinars can be found on the Intranet! Documents and Resources > Video Library Solutions EAP Short-term, confidential counseling and/or referral for employees and employee family members. www.solutions-eap.com Cigna Talkspace Convenient, safe and secure online therapy from any location. talkspace.com/cigna

PROTEIN FOODS. How to keep them lean. A healthy diet should include a variety of protein foods. Proteins come from both animal and plant sources. Choose seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds and soy products. For variety, you can try seafood twice a week in place of meat, poultry or eggs. If you eat seafood, aim for eight ounces of cooked seafood per week. Also, have legumes or nuts and seeds in mixed main dishes instead of meat or poultry. For adults, try to eat 5 1/2 ounces of protein a day (based on a 2000-calorie per day diet). What counts as an ounce? One ounce of lean meat, poultry or fish, one egg, one tablespoon peanut butter, 1/2 ounce nuts or seeds or 1/4 cup of cooked beans.

Source: https://campaigns. cigna.com/health-engage- ment/healthy-lifestyle/

More resources can be found on the Intranet.