The first fitness to music class I ever attended was “Disco-Fit” in 1979. I thought I had died and landed in Exercise Heaven. How could anything be more wonderful than sweating to blasting music with a bunch of other people? Imagine my shock when the teacher asked me if I was interested becoming an Instructor. WHAT? You are going to PAY me to jump around to music and get fit and sweaty. Count me in! Of course there was a lot more to it, interesting stuff about energy systems and heart rates and balancing muscle groups.
You must be thinking I am in a care facility by now but NO, at almost 60 years old I am still teaching Fitness to Music classes. I am not alone, there are other people I work with even older than I am. Can you believe it? 60 really is the new 40 because in the early 80’s there were some “older ladies” that could not keep up to our fitness class so we “invented” a class for these aging almost seniors (in our minds) that did not include jumping. I thought these ladies were really old and out of shape. The class was called 40 plus. Can you believe it? We thought 40 was very old to be sweating to music. Read More→
Wearable tech. Apps. Trackers. They are immensely popular in the health and fitness industry. They can help us stay on track with our goals, measure progress and monitor intensity. There are even apps to help us maintain a meditation practice. We have grown keen to earn our steps for the day, burn our daily output of calories, and earn the various points we are seeking. This has changed the world of health and fitness. It has been a catalyst of positive change for many.
In the meantime, as the use of wearable tech and apps has been expanding, a mindfulness movement has also been building. The focus of mindfulness is evident in scientific research studies, growing awareness and sensitivity to mental health issues, as well as in practical use by individuals, groups and corporations.
Naturally, many people are combining their love of tech and mind-body practices. Why not check off multiple boxes by measuring calorie burn in Yoga…while exhaling the stress away? Or track your movement in Pilates…while finding your center? Seems productive, right?!
Sometimes less is more. If your tech is pulling you out of the present moment, causing an obsession, or keeping you from being mindful, you could be sabotaging some of the benefits you deserve. Consider your tech beeping at you in class to work harder, or move faster. Or contemplate the nagging habit of frequently checking your device during class. This could be distracting- not only to you, but to others in the class.
Mindfulness asks us to focus on one task at a time, so we may become more aware moment by moment. With practice, this brings more clarity and richness to our experiences.
It may be time for us to evaluate whether we have an attachment to our gadgets, and ask ourselves if that may be causing a glitch in our mindfulness practice.
Perhaps reserving our tech for certain times, and having other times where we are tech and screen free, can serve us more in our pursuit of balance as healthy, fit and mindful individuals.
Although we designate this time of year for celebration, the holidays can also take their toll on physical and emotional health. Here are some tips to help you have a healthy and happy holiday season.
Stay Active. Holiday parties, relaxed work schedules and cold weather all lead to excuses for skipping workouts. Schedule your workouts and even take advantage of the season. Sledding, ice skating and just running around snow are great ways to stay fit!
Prevent Illness. Tis’ the season for colds and flu. Remember to wash your hands regularly (especially before eating), stay hydrated and ensure your diet includes immune system boosting foods like cruciferous vegetables.
Safety First! Winter weather means icy surfaces. Slow down and ensure proper footwear to reduce the chance of a fall.
Mindful Travelling. Prepare for long lines and inclement weather. Give yourself plenty of time to get where you’re going to reduce the stress of arriving late.
Reduce Stress. Practice daily mediation and stretching, and add a weekly yoga class.
Practice Kindness. The holidays can be especially challenging for friends and family who suffer from depression and seasonal effective disorder. Take an active and positive role in the lives of people who may need your help.
Take Care of Yourself. The holidays are all about giving, but be careful not to over extend yourself. Treat yourself to simple things – a mid day nap or the pumpkin spiced latte you’ve been craving.
Have a happy and healthy holiday season from your friends at Curtis Health!
If set up incorrectly, your workstation can lead to general discomfort and even chronic injury. The best way to prevent injuries is to ensure your work station is ergonomically correct and promotes good posture.
Here are some easy ways to adjust your workstation accordingly:
1. Be aware of your posture – Do you slouch? Round your shoulders? Be aware of how you sit. Engage your core muscles and sit up tall as if someone was pulling you up by a string.
2. Concentrate on the setup of your workstation –Typically, aches and pains from office work are caused by physical stress from prolonged and awkward positions, repetitive motions and overuse. When applied to your workstation, these helpful tips will help promote good posture and correct ergonomics:
Chair position –Adjust the height of your chair so that your feet rest comfortably on the floor, with your knees about level with your hips, making sure your seat is not pressing against the back of your knees.
Back support –Keep your backbone straight, shoulders back, abdomen and buttocks pulled in, and chin tucked. If your chair doesn’t allow this, try placing a cushion between the curve of your lower back and the back of the chair.
Footrest –Rest your feet on a flat surface. If your chair is too high consider using a footrest.
Computer monitor –Position your monitor 18 to 30 inches from your eyes. The top of your screen should be at eye level or below so you look slightly down at your work. If glare is a problem, turn off some or all overhead lights and close blinds if possible.
Key objects –Arrange frequently used objects – such as pens, phones and your coffee cup – within 10 inches of your body.
Headsets –Use a headset if you frequently talk on the phone and type or write at the same time.
Wrist rest –Keep your wrists in a straight, natural position when using your keyboard. Do not use your wrist rest while typing. Use it to take occasional breaks from typing.
Mouse –Place your mouse to the side of your keyboard so you don’t have to reach too far to use it.
3. Take Breaks – for every 20 minutes sitting, take 1 minute to stand up and stretch (even better if you can take a brisk walk).
Interested in learning more? Click the link below for your free copy of our how-to exercise guide for seated desk careers!
Successful employers understand that workplace wellness programs need to reach beyond just physical fitness. Wellness workshops can provide a wide variety of useful health education topics in an interactive and engaging format. Hosting professional speakers to educate employees on issues that may be affecting their overall health can create positive behavior change and drive health initiatives within the organization.
Here are some tips to ensure your wellness workshops are successful:
Provide food. The best time to offer a workshop is during the lunch hour. If employees need to push deadlines or cancel meetings to attend, turnout drops significantly. And free food always draws a crowd.
Don’t make them mandatory. Health education is a choice and should not be forced. Successful workshops are filled with engaged participants, not those busy constantly checking their watch.
Make sure your topics are relevant to your workforce. Do your employees work long hours in a high-stress environment? Try a work-life balance workshop. Are food options onsite limited? How about a workshop on easy ways to pack a healthy lunch? If you know your employees, you know the issues they are faced with.
Hosting wellness workshop for your employees shows that you care about their health and well-being, which leads to improved morale and greater retention rates.
Curtis Health has a wide variety of workshops offered at an affordable cost. Contact us today and find out how we can help your employees adopt healthy lifestyle choices! https://curtishealth.com/wellness-programs/workshops/
While some workplace stress is to be expected, excessive stress can interfere with productivity and performance, impact your physical and emotional health, and affect your relationships and home life. You can’t control everything in your work environment, but you can incorporate some daily activities to reduce the impact of stress in the workplace!
1. Movement
One reason your energy may be dropping at work could be that you’ve been sitting for too long. Try getting up out of your chair and moving around for at least a few minutes every hour. Try shoulder and arm circles, hip rotations, knees up, hamstring curls and reaching over the head to open up the area of your ribs. Instead of sending an email, go to your colleague’s office. Schedule a walking meeting. Take the stairs to the restroom a few floors away. Just find a reason to move around and be more active. Engaging in small bursts of physical activity can help to re-energize your body and mind.
2. Stretch it out!
Sitting at a desk can create imbalance in the body, overly emphasising certain muscles while “turning off” others. This can contribute to poor posture, back and joint pain, and more. Stretching is one of the most effective ways we can help bring the body into muscular balance.
3. Breath & Relaxation
We can completely change our physiological, mental and emotional state with deeper, more effective breathing and mindful relaxation.
Nostril Breathing: Breathing through the nose as oppose to the mouth warms the breath and has an immediate calming effect as it brings us into our parasympathetic nervous system (our rest and relax system).
Abdominal Breathing: Initiating our breath in the belly uses the largest and lowest regions of the lungs, contributing to more oxygen and vital energy in the body as well as increased lung capacity.
Extended exhales: When it comes to releasing tension, the exhalation is of the most importance. Elongating the exhalation will further sedate the nervous system.
These breathing exercises can be learned in order (the nostril breathing being the most foundational) or they can be combined as a complete breathing practice as the practitioner becomes more experienced.
Guided Relaxation- Guided relaxation helps to replace our busy thoughts with a journey through the body and mind. This could include but is not limited to a conscious relaxing of the body, a positive visualization, or mindset exercises.
Curtis Health has a wide variety of programs to help your employees combat stress and improve health in the workplace. Contact us today to find out how!
We’ve all been there at some time in our lives: can’t get to sleep, can’t stay asleep and the next day we’re a mess. Physically and mentally. Imagine if that continued for weeks and months?
Why do sleep problems appear to hit women harder than men?
First of all, there’s our physiology. We’re the ones who go through pregnancy and menopause. Those are killers. If you’ve ever been 9 months pregnant, you know how difficult it is to get comfortable. As well there can be other factors – that you will be responsible for another human being – that can cause stress and have an impact on your sleep. Read More→
For a healthy physical heart, a well-balanced diet of fruits, vegetables, whole grains, lean meat and alternative protein sources and healthy fats, like olive oil is the way to go. If you have been diagnosed with pre-existing conditions like high blood pressure or high cholesterol, you may need to make it more restrictive. Please consult your doctor or a registered dietitian for help in creating the right eating plan for you or visit the Dietitians of Canada website.
Did you know that food can have a powerful effect on your mental health? I’m referring to those of us who suffer from mild depression and/or anxiety. Serious mental illness requires the help of a mental health professional. Read More→
February is Heart Health month and usually the focus is on cardiovascular exercise and eating heart health foods. But how healthy is your emotional heart?
Kim explains six steps to having an emotionally healthy heart, one that sees the world with love and compassion.
Question:
I have trouble with my emotions getting out of control. I can get angry and blow up at people. I also get offended sometimes and hold onto it for weeks. I am a good person, and I care deeply about my family and friends, but I admit that sometimes I don’t really care about other people. I’ve been told I have a hard heart, and it hurts to hear that because I don’t mean to. I think I inherited these tendencies from my dad and they are deeply ingrained. Is there a way to change them? Read More→
Why not this year, consider looking at ways to improve your mental health.
Serious mental illness is something that requires the help of professionals. But most of us could do with some reflections on the state of our own mental health, be it mood swings, emotional eating, dealing with stress or the feeling of being overwhelmed with modern life. Read More→
Curtis Health Is Partnering With Kintec: Footwear + Orthotics
Kintec is offering all Curtis clients (including friends and family) expert shoe fitting to best suit your needs at a 15% discount on regular price footwear.
