Category: Uncategorized

Walking: Trim Your Waistline, Improve Your Health

Taking steps towards good healthCan you really walk your way to fitness? You bet! Get started today.

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones
  • Lift your mood
  • Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:

  • Your head is up. You’re looking forward, not at the ground.
  • Your neck, shoulders and back are relaxed, not stiffly upright.
  • You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
  • Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
  • You’re walking smoothly, rolling your foot from heel to toe.

As you start your walking routine, remember to:

  • Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility.
  • Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.
  • Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
  • Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
  • Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.

For most healthy adults, the Department of Health and Human Services recommends at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time, try two 15-minute sessions or three 10-minute sessions throughout the day.

Remember, though, it’s OK to start slowly — especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you see how many miles you’ve walked each week, month or year.

Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device — such as a pedometer — to calculate steps and distance.

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

  • Set yourself up for success. Start with a simple goal, such as, “I’ll take a 10-minute walk during my lunch break.” When your 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.” Soon you could be reaching for goals that once seemed impossible.
  • Make walking enjoyable. If you don’t enjoy solitary walks, ask a friend or neighbor to join you. If you’re invigorated by groups, join a health club.
  • Vary your routine. If you walk outdoors, plan several different routes for variety. If you’re walking alone, be sure to tell someone which route you’re taking.
  • Take missed days in stride. If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine — and then get back on track.

Once you take that first step, you’re on the way to an important destination — better health.

via Walking: Trim your waistline, improve your health – Mayo Clinic.

Keep Employee Communications SIMPLE!

Keep-it-SimpleKeep It Simple Stupid!  We have all heard this a thousand times.  Yet it is often pushed aside when it comes to communicating with others.  How does it apply to your employee communications?

Documents are often filled with jargon, long sentences and unnecessary information. This resulting communication makes it hard for your audience to take action, to understand your ideas, and often hurts employee engagement.

Checking the readability score of your communication can often make the difference.  Most corporate  communication is often written at the 11th to 12th grade level – or higher.  The goal for your communication should be keeping the readability score at the 7th or 8th grade level.

You can check your document score at https://readability-score.com

 

Fraud and Identity Theft

fraud-alertjpgIt’s not always easy to spot con artists. They invade your home through the telephone, computer, and mail; advertise in well-known newspapers and magazines; and come through your door. Most people think they’re too smart to fall for a scam, but the opposite is true.

The National Consumer League’s National Fraud Information Center reported that from January to September 2005, online auctions accounted for 42 percent of all complaints received. Far worse, the average loss was an astounding $1,129. The loss to consumers from identity theft was $5 billion in 2004, with an average loss of $400, $1,440 if the crime was committed online.

One particularly insidious type of crime preys on the goodwill of the American public: charity fraud, which increases at times of national tragedies and natural disasters. (According to the Better Business Bureau’s Wise Giving Alliance, Americans gave $200 billion to charity in 2000.) Anyone can fall victim to these crooks: Almost without fail, they’re well-mannered, friendly, and helpful—at least at first.

via Fraud and Identity Theft — National Crime Prevention Council.

Signs of Identity Theft

credit-card-scamClues That Someone Has Stolen Your Information

  • You see withdrawals from your bank account that you can’t explain.
  • You don’t get your bills or other mail.
  • Merchants refuse your checks.
  • Debt collectors call you about debts that aren’t yours.
  • You find unfamiliar accounts or charges on your credit report.
  • Medical providers bill you for services you didn’t use.
  • Your health plan rejects your legitimate medical claim because the records show you’ve reached your benefits limit.
  • A health plan won’t cover you because your medical records show a condition you don’t have.
  • The IRS notifies you that more than one tax return was filed in your name, or that you have income from an employer you don’t work for.
  • You get notice that your information was compromised by a data breach at a company where you do business or have an account.

via Signs of Identity Theft | Consumer Information.

Caregiver Stress & Burnout

caregiverThe demands of caregiving can be overwhelming, especially if you feel you have little control over the situation or you’re in over your head. If the stress of caregiving is left unchecked, it can take a toll on your health, relationships, and state of mind—eventually leading to burnout. When you’re burned out, it’s tough to do anything, let alone look after someone else. That’s why making time to rest, relax, and recharge isn’t a luxury—it’s a necessity.

via Caregiver Stress & Burnout: Tips for Recharging and Finding Balance.

Preventing Falls

fallPeople do things all the time that may cause them to fall. Falls can lead to injuries and can stop someone from doing what he or she enjoys. The good news is that many falls can be prevented.

What Puts Someone at Risk for Falling?

There can be problems in the environment, such as:

  • Poor lighting
  • Stairs that may be too steep or not in good repair
  • Floor surfaces that are uneven—for example, moving from a hardwood floor to a carpet
  • Outside surfaces that are uneven—for example, a sidewalk

Falls can also be caused by health issues, such as:

  • Balance, hearing, or vision changes
  • Muscle weakness or numbness
  • Normal aging
  • A fall in the past
  • Stroke, Parkinson’s disease, arthritis, or other problems
  • Some medications
  • A history of falls

via Preventing Falls.

Life Insurance – Who Needs It?

life-insurance-from-american-income-life-300x292If someone will suffer financially when you die, chances are you need life insurance because it provides cash to your family after your death.

This cash, known as the death benefit, replaces your income and can help your family meet many important financial needs like funeral costs, daily living expenses and college funding. What’s more, there is no federal income tax on life insurance benefits.

To help you understand how life insurance might apply to your particular situation, we’ve outlined a number of different scenarios below.

  • You’re Married – Many people mistakenly believe that they don’t need to think about life insurance until they have children. Not true. What it one of you died tomorrow? Even with your surviving spouse’s income, would that be enough to pay off debts like credit card balances and car loans, let alone cover the monthly rent and utility bills? If you’re planning to have children, you’ll want to buy life insurance now instead of waiting until pregnancy—some companies won’t issue policies to pregnant women.
  • You’re Married With Kids – Most families depend on two incomes to make ends meet. If you died suddenly, could your family continue meet all their financial obligations—from paying rent or the mortgage to daily living expenses? Could your family continue their standard of living on your spouse’s income alone? Would their plans for the future—like college stay intact? Life insurance makes sure that your plans for the future don’t die when you do.
  • You’re a Single Parent – As a single parent, you’re the caregiver, breadwinner, cook, chauffeur and so much more. Yet nearly four in 10 single parents have no life insurance, and many with coverage say they need more than they have. With so much responsibility resting on your shoulders, you need to make doubly sure that you have enough life insurance to safeguard your children’s financial future.
  • You’re a Stay-At-Home Parent – Just because you don’t earn a salary doesn’t mean you don’t make a financial contribution to your family. Childcare, transportation, cleaning cooking, and other household activities are all important tasks, the replacement value of which is often severely underestimated. With life insurance, your family can afford to make the choice that best preserves their quality of life.
  • You Have Grown Children – Just because your kids are through college and the mortgage is paid off doesn’t necessarily mean that you no longer need life insurance. If you died today, your spouse will still be faced with daily living expenses. Would your financial plan, without life insurance, enable your spouse to maintain the lifestyle you’ve worked so hard to achieve now and into retirement?
  • You’re Retired – Depending on the size of your estate, your heirs could be hit with an estate-tax payment of up to 45% after you die. The proceeds of a life insurance policy are payable immediately, allowing heirs to take care of these taxes, funeral costs and other debts without having to hastily liquidate other assets, often at a fraction of their true value. Life insurance proceeds are also generally income tax free and won’t add to your estate tax liability, if properly structured.
  • You’re a Small-Business Owner – Besides taking care of your family, life insurance can also protect your business. What would happen to your business if you, one of your fellow owners or a key employee died tomorrow? Life insurance can help in a number of ways. For instance, a life insurance policy can be structured to fund a buy-sell agreement. This would ensure that the remaining business owners have the funds to buy the company interests of a deceased owner at a previously agreed upon price. That way, the owners get the business and the family gets the money. To protect a business in case of the death of a key employee, key person insurance, payable to the company, provides the owners with the financial flexibility needed to either hire a replacement or work out an alternative arrangement.
  • You’re Single – Most single people don’t need life insurance because no one depends on them financially. But there are exceptions. For instance, some single people provide financial support for aging parents or a sibling with special needs. Others may be carrying significant debt that they wouldn’t want to pass on to family members who survive them. Insurability is another reason to consider life insurance when you’re single. If you’re young, healthy, and have a good family health history, your insurability is at its peak and you’ll be rewarded with the best rates on life insurance.

 

via Who Needs It? | Life Happens.

Fatal Injuries on the Roadway

wcar12jpg-0741d88df16223fa_largeRoadway incidents accounted for the greatest share of work-related transportation fatal injuries for 2013. Of these, 517 deaths (30 percent) resulted from a roadway collision with another vehicle. Outside of roadway incidents, pedestrian vehicular incidents constituted the second greatest number of transportation-related fatal injuries.

Source: U.S. Bureau of Labor Statistics, U.S. Department of Labor, 2014.