Discover - Blog by Motion Connected

The need for Social Connection

Fri, 07 Oct 2022 10:49:57 -0500

Social interaction and connection are good for you – and benefits us both physically and mentally. In fact, studies show that people with strong social relationships are 50% more likely to live longer and that those who participate in leisure activities like reading, playing board games, playing musical instruments, and dancing are less likely to develop dementia.

It can be challenging to find and make those connections. Here are a few tips to get started:

1. Take a class.

Check out your community center, gym, yoga studio, local college or even look at national chain stores like Michaels or Home Depot for classes and events.

2. Volunteer!

volunteermatch.org has a database of opportunities across a variety of causes, nationwide

3. Check meetup.com.

This website has groups all over the country that are based around specific activities or interest areas, like exploring the outdoors or reading groups.

4. Look to your community.

From the library to recreation department and sports leagues, connections can be made right in your back yard.

Lets go NUTS!

Fri, 17 Jun 2022 12:10:54 -0500

Nuts are an easy, heart-healthy snack for wherever you are. Almonds, peanuts, walnuts, macadamia, cashews, pecans, the options are endless!

Health tip: it is important to choose raw or dry-roasted nuts.

Adding chocolate, sugar, and/or large amounts of salt to your snack can cancel the heart benefits.

Nuts are:

Loaded with magnesium, vitamin E, fiber

Contains unsaturated fats

Fights against Type 2 Diabetes and Heart Disease

Boost metabolism

**Nuts are slightly higher in calories, so limit portions to a handful (about 1-1.5 oz) at a time**

Fact or Fiction? 10,000 steps debunked.

Mon, 06 Jun 2022 09:15:00 -0500

There are numerous benefits to physical activity… but how many steps do you need to take in a day to reap the benefits?

For many years 10,000 steps per day has been viewed as the daily benchmark for physical activity. In comparison however, CDC Guidelines promote 150 minutes of moderate activity per week. This equates to about 20-25 minutes daily – or around 3,000 walking steps for the average person.

That’s a 7,000 daily step swing!

So what gives? How much physical activity is “enough” to reach positive health impacts? Let’s take a closer look at the 10,000 steps per day standard:

This benchmark was established when pendulum/mechanical pedometers were the leading technology – these devices were notorious for over estimating. Many folks promoting this standard were also overachievers (the “already active” folks) so 10,000 steps was often a stretch goal or badge of honor.

Also, 10,000 is a wonderful “round number” – easy to promote and remember.

What about the CDC guidelines? These actually promote “conscious” activity or exercise sessions – meaning that this doesn’t include steps taken as part of a daily routine – walking around your house or at work or walking to/from your car.

Including this “regular” movement would increase the number of steps recorded by an activity tracker or smartphone beyond the `3,000 step guideline per day. The other note about the CDC Guideline is that it is a minimum level, so activity levels above this can equate to more individual and aggregate benefits.

In our experience with 10+ years of wellness program management and observation is that 10,000 steps is often viewed by many as an “impossible goal”.

What is the magic step count number? There is research that can help us point to an answer:

1. New research out of the University of Massachusetts, Amherst correlates 7,000 steps to reduced risk of premature death by 50 to 70 percent.

2. An analysis with our partners shows that 6,000 steps is a significant threshold to have a positive impact on health.

1. In the initial year of one program, for individuals with a starting BMI greater than 25, those that traveled 6,000 steps per day averaged a 6.4 pound weight loss. Individuals with less than 6,000 steps averaged a slight weight increase (<1lb).

2. During the next two years of the program, we noted that increasing daily steps from less than to more than 6,000 showed a high likelihood of losing weight.

3. Finally, we looked at activity levels in relation to health risk. 6,000 steps per day correlates to low-risk aggregate biometric outcomes – that is, within the ‘normal’ range for 3 or 4 biometric markers, including body max index, blood pressure, cholesterol, & blood sugar.

Circling back to where we started, there is no doubt that active individuals are healthier individuals.

In terms of daily step goals, we feel the answers lies in the range of 6,000 - 8,000 steps per day. Consistently reaching this number will positively impact health and well-being.

De-clutter to De-stress

Mon, 18 Apr 2022 20:21:00 -0500

With the recent popularity of minimalism and books like The Life-Changing Magic of Tidying Up by Marie Kondo, de-cluttering and cleaning up are ever more common topics in print and in media. Many people are drawn to the idea of a simpler life with less stuff. You might be wondering if de-cluttering is really all it's hyped up to be. Well, research shows that there might be more a neat space can do for your well-being than you might imagine. Check out just a few of the benefits below.

De-cluttering gives you a sense of satisfaction and accomplishment

It takes a lot of mental energy to make so many decisions about what is worth keeping and what is not. However, when you do complete a thorough de-clutter of a space, it can make you feel very accomplished and productive. That positive energy may even inspire you to cross more tasks off your to-do list.

Neat and tidy spaces can increase your focus

Ever try to work at a cluttered desk? It is well-researched and shown that clutter, especially in your visual field, causes significant distraction. In contrast, a tidy, refreshing space increases your attention span.

Calm Your Mind

Often cleaning or de-cluttering involves some physical activity such as sweeping, picking up items, or lifting heavy boxes. These repetitive tasks that require little mental focus can give your mind a break, almost producing a meditative-like state.

Reduce Stress and Anxiety

Clutter can make you feel like there is work to be done and can hinder relaxation. Although it can be stressful to try and keep a home perfectly clean, some order and neatness can relieve anxiety. Not only is it easier to find things when your space is neat, it also makes your home more inviting and relaxing.

Why shop the Farmers Market?

Sat, 16 Apr 2022 09:55:40 -0500

Farmers Markets are a great way to walk through with friends and family and expose everyone to FRESH, LOCAL, and ORGANIC produce at low costs!

PLUS! You choose to leave an ecological footprint by, using reusable bags, reducing the plastic products that are used to in large grocery stores to package produce, and you get fresh air!

PLUS! You get to know your local farmers and learn about the produce you are buying!

PLUS! The community engagement of knowing your neighbors allows for more peace and harmony amongst communities as you all enjoy the freedom of food and fun outdoors! Meeting new people is excellent for your well-being!

Why do we need Vitamin D?

Tue, 01 Feb 2022 16:00:00 -0600

Vitamin D, often referred to as the "sunshine vitamin," is a well-known nutrient due to the body's unique ability to produce it when the skin is exposed to sunlight.

This essential nutrient plays a pivotal role in various bodily functions, ranging from maintaining healthy bones and preventing osteoporosis to supporting the immune system, muscle function, and brain cell activity. There’s also emerging research that suggests vitamin D may play a role in our mental health.

So how does one ensure they are getting this essential nutrient? There are three primary ways we can acquire vitamin D:

Sunlight Exposure

As mentioned before, direct exposure of your skin to sunlight triggers the production of the active form of vitamin D in the body. However, individuals residing in northern latitudes may experience decreased or even nonexistent vitamin D production during winter months. Other factors such as clouds, pollution, age, and skin tone can reduce the amount of vitamin D synthesized by the body.

On the other hand, if you are going out during times when the sun's rays are strongest, it’s important to balance your sun exposure. Avoid prolonged periods in the sunlight without proper protection to reduce your risk of skin cancer.

Dietary Sources

While only a few foods naturally contain vitamin D, you might consider adding some to your diet over the winter months. Fatty fish such as salmon and mackerel, as well as foods fortified with vitamin D like whole milk (or plant-based alternatives), certain breakfast cereals, orange juice, and some margarines and yogurts, can contribute to your vitamin D intake.

Supplements

In cases where other sources are insufficient, vitamin D supplements may help. Always speak with your healthcare provider before taking any new supplement.

The recommended amount of vitamin D varies based on age, and it's important to note that more isn't always better. Excessive vitamin D intake can have adverse health effects. If you suspect that you might be deficient in vitamin D, a simple blood test conducted by your healthcare provider can determine your levels. Speak with your provider to determine the best method for getting vitamin D that aligns with your individual health needs.

How to Stay Active as the Temperatures Drop

Tue, 18 Jan 2022 20:29:00 -0600

When cold winter weather moves in, you may feel tempted to stay cozy indoors or wrapped up in your favorite blanket on the couch. Rather than staying sedentary all winter, why not have some fun! Ice skating, snow shoeing, and cross country skiing are just a few activities you can only enjoy in the winter. Not to mention, you can take in some beautiful landscapes after a good snow.

There are some unique advantages to exercising in the cold too. There is no heat or humidity to contend with, and your body burns more calories. Also, heading outdoors supplies you with a much-needed dose of sunlight during the darker months, which is an excellent mood lifter. Follow these tips to stay safe when exercising outdoors this winter:

1. Check the weather conditions.

Wind and air temperature make up what is called windchill. Windchill is an important factor in cold weather because it can increase your risk for frostbite. Some temperatures or windchills are simply too unsafe for outdoor exercise so always check the weather report before heading outside.

2. Warm up.

Cold weather can tighten muscles. Go slow to start to avoid pulling a muscle. Start your session with a light 5-minute walk, then gradually build intensity.

3. Remember to hydrate.

Research shows that the body’s thirst response is reduced by up to 40% when exercising in the cold.

4. Wear layers.

Dress in warm layers so you can adjust as your body temperature increases. Your extremities will get cold the fastest. Keep your ears, hands, and feet warm by wearing thick socks, wool or fleece lined gloves/mittens, and a thick winter hat.

There are plenty of ways to keep moving and enjoy the season. See what you can accomplish this winter!

Tips for Staying Healthy this Winter

Tue, 04 Jan 2022 20:37:00 -0600

It’s no secret that many of us are taking extra measures this fall to stay healthy. Whether you are a healthcare worker on the frontlines, a school teacher, or a parent working from home, staying illness-free this season ensures that you feel well and can continue to serve others.

There is no magic pill for good health, but rather a combination of habits that can prevent infection and disease. Use these strategies to ward off illness.

1. Wash your hands - Wash your hands with soap and clean running water for 20 seconds. This tip may seem obvious, but make sure to wash hands during key times like after using the bathroom and before eating. Teach your kids how to properly wash their hands too.

2. Get a flu shot. Getting a flu shot each year is the single best way to protect yourself against contracting the flu.

3. Get 7-8 hours of sleep each night. Strive to set a regular sleep schedule. Sleep is essential for our bodies and minds to restore and heal. It’s also the time when our bodies produce certain immune cells that protect us from harmful pathogens.

4. Stay active. Don’t let physical activity fall to the wayside this winter. Find simple ways to incorporate movement into your day. For example, stand while you talk on the phone, exercise while you watch TV, or walk on your lunch break.

5. Eat a balanced diet. Support your immune system with good nutrition. Find delicious ways to prepare your favorite healthy foods. Fruits, vegetables, whole grains, lean protein, and healthy fats are all part of a balanced diet.

4. Stay hydrated. Drink water in place of sugary drinks and soda to reduce your calorie and added sugar intake. Every system in your body functions best with proper hydration.

5. Manage stress. Try to do at least one stress relieving activity each day and save yourself from the damaging effects of chronic stress. Draw, journal, or any other activity that you enjoy. Wanting to try meditation? Consider downloading a meditation app like Insight Timer or Headspace.