The Balance Sheet balance, health & wellbeing June 2014

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.“Fitting Fitness Into Your Busy Day”

It can seem like we have so many commitments on our time and energy that we can barely find the time to relax, let alone exercise. In this webinar, we examine a variety of ways you can stay active- while balancing a busy schedule.

Click Here to Register for the Webinar or email ppccanada@ca.ppcworldwide.com

Wednesday, June 25th @ 12:00 PST/3:00 EST

the hand towards your body. Then, turn the arm so the right palm is facing up. Bend the fingers down and away from the palm with the fingers open and relaxed. Gently use your other hand to push the fingers back towards your body for more of a stretch. Make a fist, one at a time, and hold it tightly for 2-3 seconds. Then open your fingers wide and stretch your hand and finger muscles.Gently stretch your neck by slowly turning your head as far to the right as is comfortable and hold. Repeat to the left. You can also lower your chin gently toward your chest and hold. Smooth, easy neck stretches help to reduce the daily build-up of tension in your upper back. Always ensure you exercise caution when doing neck stretches. Abs of SteelWhen seated, try keeping your lower back pressed against the back of the chair. Sit up straight in a chair with your lower back supported and feet flat on the floor. Tighten the upper and lower abdominal muscles as you breathe, pushing your lower back against the chair support. Hold this position for 2-3 seconds, then relax with a big exhale. This exercise can be performed as much as possible for relaxation and abdominal strengthening.Designing a ProgramWhat’s most important when designing a program is to keep YOUR abilities in mind. It’s okay to start small if you’re not used to exercise. Consistency will yield better results than intensity, and putting pressure on yourself to exceed your limitations can result in injury. For beginners, doing 2 sets of 12 repetitions daily will increase strength at a doable pace. For the athlete, 3 sets of 15 repetitions should suffice to maintain a good level of fitness even when you are chained to your desk. Focus on your form, keeping your back straight and hips positioned directly below your shoulders. ConclusionIt is crucial to maintain a wide range of motion and flexibility, especially if your job requires you to sit all day. Start by scheduling time during the day for your favorite exercises and remember to maintain a relaxed neck and shoulders throughout your desk-exercise session. You can stay fit when you sit all day by choosing exercises that fit your ability and time. It’s never too late to get started!

from the Latin “stomach of the leg,” and the largest, most prominent muscle of the calf ), and are performed by standing on your toes as high as possible while flexing the calf muscle. Return slowly to the starting position and repeat several times. A good lower leg and ankle stretch can be accomplished in your chair. While seated, extend or point the right toes and foot straight ahead. Then place the back of the right heel on the floor and pull toes and upper foot backwards towards your body and hold for at least 20 seconds. Repeat with the left lower leg and foot area.

Upper BodyUpper body exercises for the shoulders and back help you avoid tension in those areas while strengthening the shoulders and back, which are vulnerable to injury due to long days at the desk. Release tension by raising your shoulders up to your ears, holding and then relaxing with a deep exhale. Roll your shoulders backwards and hold. Reach behind your lower back with both arms and interlock your fingers to allow for a fuller stretch of the chest area. Roll your shoulders forward, extending your arms out in front at shoulder level

with the fingers interlocked and palms facing out. This will stretch your upper back. To stretch your pectorals (three groups of muscles that cover the chest), clasp your hands behind your neck and press your elbows back. These upper body stretches can be performed as often as your stress level dictates.To stretch out your wrists and forearms hold your hand out palm facing down. With your other hand, apply light pressure across the knuckles, pushing

Finding the time and energy to exercise before, during or after a long day can be difficult, and it can be discouraging if you can’t easily accommodate regular visits to the gym in your busy lifestyle. But exercise and activity are possible even if you work a job that requires you to be at your desk most of the time. As a matter of fact, you can fit in a few minutes of exercise each hour by using the equipment at your very own desk.

Lower BodyStart your program with the largest muscles in the body, the quadriceps. The quadriceps are a large group of four muscles that cover the entire front and side of each thigh. A good exercise for these muscles is known as the ‘squat’. Stand in front of your office chair with your feet shoulder-width apart. For balance, keep one hand on your desk during the entire exercise. Bend your knees as though you’re sitting, keeping your weight on your heels and your back straight. Bend as much as you are comfortable with, or until the tops of your thighs are even with the seat of the chair. Slowly rise to your original standing position.To stretch and strengthen the quadriceps muscles, sit up straight in a chair that supports your lower back with your feet flat on the floor. Extend your lower leg until it is straight, while keeping your abs tight; hold for 20 seconds while tightening, or flexing, the quadriceps muscles. Relax by slowly lowering your leg to the floor. To stretch your hamstrings (the three muscles on the back of each thigh), sit back in a chair with the lower back supported. Place your hands under one knee and slowly lift up the leg with your knee bent towards your chest. Remember when stretching to only go as far as you feel comfortable. To avoid injury, do not push beyond your comfort threshold.‘Wall sits’ are another good upper-leg exercise. Stand straight with your back touching a wall, abs tight. Move your feet away from the wall so that the wall is supporting the weight of your back. Bend your knees so that your legs form a 90-degree angle. Hold this position as long as you can, being aware of your limits.‘Calf raises’ exercise the gastrocnemius (so derived

Staying Fit While You Sit

June’s Employee Webinar:

• As with undergarments, it is best not to buy a helmet used. They may have been previously damaged, or too old to offer adequate protection.

Want to do some research before a purchase? Consider referencing the ConsumerReports, which offers reviews of helmet models on their website - http://consumerreports.org/cro/bike-helmets.htm.

Use TransitThere is no shame in using transit for portions of the trip. If you’re not sure you’re feeling up to the trip (or arriving in the state you would when you reach your destination), consider using transit to supplement the journey. Many buses around the country have bike racks, so ride the bus for part of the journey and cycle the rest. In some communities, bike racks can only be used during daylight hours, so check with your local transit system if you work nights – details are generally found on their website.

Dress to Stand OutAfter dark, visibility is paramount – both for you and for those you share the road with. Use bright lights to illuminate your path and clearly identify yourself to vehicles. Aspire towards the noble Christmas tree in terms of lighting and prominence, and your ride will be that much safer.

Put on reflective clothing, which comes in every item imaginable — shirts, pants, athletic vests, socks, caps even bracelets and belts. For those on a tight budget, reflective tape is another option. Stick it to regular clothing, as well as to your bike, for instance at the back of the seat, or on the frame, handlebars, pedals or basket.

Drink FluidsMost North Americans don’t drink enough water to meet their body’s daily metabolic needs, such as absorbing nutrients, transporting glucose to muscles and cooling body temperature. To avoid becoming dehydrated while biking to work, take water in a reusable bottle. If you’re prone to cramps, sip a low-carb sports drink before and during your ride instead. These drinks not only boost hydration; they restore minerals lost during exercise.

Stretch After Your RideWhile you may be inclined to stretch prior to your trip, you should never stretch cold muscles. Experts warn that this could increase your risk of injury. Wait until you arrive at work, and spend a few minutes flexing those warm, weary muscles.

Prepare Your BicycleSpring is the perfect time to give your bike a checkup. While you can certainly do this yourself using guides like the Bike Maintenance Checklist at Bicycling.com, stores such as Mountain Equipment Co-op have bike mechanics who will inspect your bike for free (although, tune-ups do have a

Though Baron Karl von Drais may have had a hard time initially pitching the concept of a “dandy horse” in 1817, its grandchild – the modern bicycle – is now commonplace. Since the19th century, cycling has been steadily growing in popularity. As it so happens, bicycling is also an excellent way to keep in shape without disrupting a schedule. With the price of gas constantly climbing, many who might not ordinarily consider hopping on a bike are giving it serious thought.

In addition to blasting calories, cycling can reduce your cardiovascular risk. While it’s easy to imagine whistling through traffic might have the opposite effect, a recent 20-year Danish study suggests that cycling can actually increase your life span by as much as five years. But there are certainly precautions to take into consideration.

Consult a DoctorLike any lifestyle shift towards regular exercise, it’s a good idea to see a doctor beforehand. Booking a physical exam can help identify potential health issues that may present themselves as you become more active.

Wear a HelmetWhile not all provinces require helmets, it’s still a smart move – according to the Canadian Safety Council, bike helmets reduce up to 88% of brain injuries due to a crash. Here are a few quick tips:

• Helmets will protect you in the event of an accident, but they will need to be replaced afterwards. Damage to the helmet renders it ineffective and unable to offer the same protection in the future.

• Helmets need to be replaced every 5 years. The plastic and foam will eventually dry out and become unable to resist damage.

• Always look for a CSA sticker. This indicates compliance with Canadian safety regulations.

• There should be no more than two fingers of space between your eyebrows and the base of the helmet.

Folks With Spokes – Cycling to Work

Call us at 1-800-663-9099 24/7/365 for confidential assistance with any of life’s challenges.See our new and improved Employee Portal at www.livewell.optum.com Access Code: healthy

cost depending on the level of service and repair required). Go to www.mec.ca, click on their Services tab and select Bike Services to find a store near you.

Choose Your Route AccordinglyIt’s tempting to choose the most direct path, but it might not be the safest. When planning your route, consider factors such as bike lane availability, traffic levels, road works and nighttime lighting. If your community website has a map of bike trails, download it to find more cycle-friendly routes. Google Maps highlights ideal bike routes in many cities, and this is an excellent reference.

Bike to Work EventsMay and June are filled with Bike to Work days and weeks across the country. Search online to find one in your city. At some sites you can register to score prizes and special offers while getting fit, having fun and going green.

Victoria, BC - 5.9% Kelowna, BC - 2.6%Kingston, ON - 2.2%Gatineau, ON - 2.1%Winnipeg, MB - 2.0%Saskatoon, SK - 2.0%Vancouver, BC - 1.8%Montreal, QB - 1.7%

Source: Statistics Canada

People in Canadian Cities Who Bike to Work

Did Know?

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Since 1989, the Canadian Dermatology Association’s annual, nationwide Sun Awareness Week has helped educate Canadians about dangers of excessive sun exposure — and reduce the incidence of skin cancer in the country.

Sun Awareness Week takes place Monday, June 2 to Sunday, June 8, 2014, and will be marked by a number of events and activities, including:

• Free skin screenings across Canada• Community events• School visits by dermatologists, and• A video competition for teens

For more information visit http://www.dermatology.ca/programs-resources/programs/sap/sun-awareness-week/