ˆ Q1 2013 - lifeworkshr.com LW_Q1_Health... · replacement, smoking cessation classes, and working with a health coach. Some strategies that might work for you include the following:

Q u a r t e r l y N e w s l e t t e r

Q1 2013

© 2013 Ceridian Corporation. All rights reserved. LW-Q1-N-01/13

Health

This program is brought to you by Ceridian, the leading provider of managed human resource solutions designed to maximize the value of people. We abide by all state and federal laws. These laws may require us to limit service or report information to authorities regarding child abuse, elder abuse or threat of harm to yourself or others.

Weight Loss Myths and Facts . . . . . . . . . . . . . 1

Quick Tips for Quitting Smoking . . . . . . . . . . . 2

Ten Ways to Deal with Stress . . . . . . . . . . . . . 3

Setting Fitness Goals . . . . . . . . . . . . . . . . . . . . 4

In this Issue:

1

Do you believe that you need to exercise constantly to stay fit? That genes or your family history explain why you can’t lose weight? Myths like these can keep you from losing weight. Read on.

Americans typically gain a pound over the holidays if they were slim at the start of the season and five pounds if they were overweight. So weight loss may be on your mind at this time of year. Here are some weight myths to be aware of:

Myth #1: You can lose weight just by exercising more. Exercise can help you lose weight, but not if it makes you so hungry that you end up eating more calories than you burn off. Studies have found that without substantial changes in your diet, exercise usually brings only a modest weight loss. But exercise can have many other health benefits, so the key is to find a form of physical activity that leaves you feeling invigorated but not so hungry that you reach for extra calories after every workout.

Myth #2: If you lose weight, you’ll just gain it back — and then some. The truth is many people are able to maintain significant weight loss. The National Weight Control Registry (NWCR) is an ongoing research study tracking adults who have maintained a weight loss of at least 30 pounds for a year or more. The NWCR has found that most members have these behaviors in common: eating breakfast daily, exercising an hour a day on average, and weighing themselves at least once a week. It’s important to embrace healthy habits as part of a lifestyle change, rather than looking for a short-term fad diet you can’t sustain.

Myth #3: Most first-year college students gain the “freshman 15.” Freshmen actually gain an average of 2.5 to 3.5 pounds, a recent study by researchers at Ohio State University found. But heavy drinkers gained more weight. So if you want to avoid weight gain, limit your alcohol consumption. That goes for everyone, not just students. Walking to class, scheduling exercise sessions a few times a week, and making good choices at dining halls are other good strategies for freshmen to keep weight gain at bay.

Weight Loss Myths and Facts

Don’t be fooled by weight loss fiction .

For more information, log on to www .lifeworks .com User ID: Password: or call


Q1 2013


Health


It’s not easy to quit smoking, but kicking your tobacco habit is one of the most important things you can do for your health. Below you’ll find tips to help you quit. Know why you’re quitting. You may know that smoking is associated with lung disease, cancer, and emphysema, and that secondhand smoke can be dangerous for your family and friends. But sometimes knowing these facts isn’t enough to make you quit. Come up with a reason that you really believe in, whether it’s for your child, your partner, or for yourself, and think about that reason often.

Come up with a plan for quitting. Stopping smoking “cold turkey” can work, but most people are more successful if they have a plan. Talk with your health care provider about options that are available to you, including medication, nicotine replacement, smoking cessation classes, and working with a health coach. Some strategies that might work for you include the following:

• Slowly decrease the number of cigarettes you smoke each day.

• When preparing to quit, move all smoking paraphernalia out of sight, such as ashtrays, lighters, and matches. Place these items in a different location, so you have to think twice when reaching for a cigarette.

• Jot down when and why you want a cigarette every time you have a craving. This can help you to understand what situations make you crave nicotine, how you can avoid them, and it may help you to smoke fewer cigarettes a day.

• Avoid people and places that make you want to smoke, such as bars or parties where others are smoking. This is not forever, it’s just until you become a more comfortable non-smoker.

• Focus on quitting smoking for a day or a week rather than the rest of your life so you don’t feel overwhelmed.

Be patient with yourself, and continually remind yourself of why you want to quit. Many successful non-smokers have tried quitting more than once.

Understand that quitting smoking will take time. Smoking is physically and psychologically addictive. Nicotine will be gone from your system in three to five days, but the withdrawal symptoms that you’re likely to feel may last a month.

Believe that you can do it. More than one million Americans quit smoking every year, and you can be one of them.

Remember — it’s good to be an ex-smoker, it’s great to be a non-smoker. A non-smoker not only doesn’t smoke, he or she doesn’t want to smoke.

Quick Tips for Quitting Smoking

2


Q1 2013


Health

Keep a small stress ball with you. Toss the ball from one hand to the other for a few minutes or squeeze the ball a few times.

Listen to music that makes you feel good on your way to and from work. Music is a wonderful stress-reducer.

Avoid using alcohol or drugs to feel relaxed. Find healthier ways to manage stress and feel good. You can learn how to avoid abusing alcohol or drugs by calling the National Clearing house for Alcohol and Drug Information (http://ncadi.samhsa.gov) hotline at 800-729-6686. Your employee assistance program (EAP) may also have helpful information.


3

Ten Ways to Deal With StressMany people deal with stress by getting exercise or going for a long walk. But between your busy work schedule and other responsibilities, you may not have the time for that. Here are 10 quick things you can do to manage stress and feel more relaxed:

Practice deep breathing. Take five slow, deep breaths. Concentrate on filling up your lungs by breathing in through your nose, then slowly letting all of the air back out through your mouth.

Relax your facial muscles. Close your eyes and try to imagine letting go of all of the muscles in your face. Gently massage your scalp and face with your fingers.

Do five slow neck rolls. Close your eyes, and gently tilt your head from side to side or around in a circle to stretch the muscles in your neck.

Tighten, and then loosen, the muscles in your hands. Clench your hands up tightly, and hold this position for a second, then release your muscles. Repeat this a few times.

Keep a picture of your child, friend, partner, pet, or a favorite outdoor spot in your workspace or in the room where you spend a lot of time at home.When you start to feel stressed, look at the picture for a minute.

Get up, go outside, and take a quick walk at home or during your break at work. You may be surprised by how much better you feel, even after just five minutes outside.

Laugh. Share a joke or a funny story with a co-worker, friend, or family member. Laughter is a great way to reduce feelings of stress and feel more relaxed.

Developed with funding from the IBM Global Work/Life Fund. © 2005, 2010 Ceridian Corporation and IBM Corporation. All rights reserved.


Q1 2013


HealthThe first step in any exercise program should be setting fitness goals. By taking a little time to map out your goals and plan your strategy for reaching them, you’ll likely be more successful and feel more satisfied when you achieve them. Ask Yourself QuestionsThe first thing you should do when starting a fitness program is ask yourself some questions that will help you figure out what your fitness goals are. Here are some questions to get you started:

• What do you hope to get out of this fitness program? • Are your expectations realistic? • When do you want to accomplish your goals? • How will you measure your success as you go? • What do you hope to get out of this fitness program?

Take a few minutes to think about these questions. Write down your answers and refer to them as you go about setting your goals. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Be specificWhat is your long-term goal? Can it be broken into smaller steps? For instance, if you are hoping to lose 20 pounds, you might consider setting the following mini goals:

• Exercise for at least 30 minutes three times each week • Be able to walk/jog for three miles at the end of six months• Lose five pounds in one month

Another important thing to think about when setting your fitness goals is your timetable. Before you begin, think about when you expect to achieve your goals. Are your expectations realistic? If you want to drop 10 pounds by next Wednesday or reduce your cholesterol levels significantly before your doctor’s appointment in two weeks, you need to reevaluate your timetable. More realistic expectations are losing 1–2 pounds per week or reducing your cholesterol by 10% for next year’s physical.

Write it downAfter you’ve come up with the specifics of your goals, write them down. Write down all of your goals (including mini goals) and when you expect to achieve them. Leave room to log your successes and the challenges you face. You can modify your goals and timetable as you go.

Post your goals some place where you will see them often—your bathroom mirror, the refrigerator, your office bulletin board. This will keep you motivated and increase your chances for success.

While you’re writing down your goals, make a schedule that you can follow. Decide how many times a week you will exercise, what time of day will be best for you, and which days of the week work best for your schedule.

Measure Your SuccessIf you don’t measure your progress, it will be hard to stay motivated. Schedule regular intervals when you will measure your success. For example, if you are trying to lose weight, you might log your weight first thing every Monday morning. If you want to build muscle, you can log how much weight you lift each time you workout. As your muscles get stronger, you will be able to lift more weight.

If you are trying to bring your blood pressure or cholesterol under control, you can still measure your progress as you go. Instead of heading to your doctor every week for a blood test, log the number of times you exercise in a week or the weight you have lost. Consider these accomplishments as progress toward your ultimate goal. Then, when the doctor gives you the results, you can study your own log and modify it according to your success or failure.

Reward YourselfYes, by adopting a regular fitness program, you will be rewarded with a better physique, better health, and more energy. But why not add a little extra motivation to your plan—in the form of rewards. As you set your goals (pounds lost, trips to the gym, extra weight lifted), plan ways to reward your progress. You might consider buying yourself a new outfit, treating yourself to a round at a new golf course, or going to a new restaurant you’ve been wanting to try.

Taking some time to set goals before you begin a fitness program will do wonders to keep you motivated and on the right track. Remember, patience is essential in any exercise program. Keep your mind focused on your goal, and enjoy both the pleasure and the benefits of exercise that you will gain along the way.

Setting Fitness Goals by Krisha McCoy, MS

4

© 2010 EBSCO Publishing


Documents

ˆ Q1 2013 - lifeworkshr.com LW_Q1_Health... · replacement, smoking cessation classes, and working with a health coach. Some strategies that might work for you include the following: