Tag Archive | exercise

Healthy Work Place…BINGO!!

With Healthy Workplace Month coming to a fast close it seems like this would be a good time to remind everyone about your BINGO cards!

In case you have forgotten they look something like this bingo, they should be well on their way to be completed and handed in by the beginning of November to be enter to win some of the amazing prize we have!

Bingo

These prizes may include such things as Fresh gift cards/items and even lululemon athletica gift cards/items!

freshicon

All you have to do is print out a Bingo card from above, if you don’t already have one that is, and start completing the tasks outlined in each box. Yes it’s that easy! 🙂

For every column/row you complete you are entered into the draw for the gift prizes….yes that means that you can be entered to a max of 5 times if you complete your entire card. That’s pretty awesome!!

And remember you have to either hand in your bingo card to the Wellness Centre at Toronto General or you can scan aLululemonnd email them to us at wellness@uhn.ca

So get your Bingo Cards completed and send them in within the week! The deadline is fast approaching!

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Pole Walking…Nordic Style

Nordic Pole Walking was created in the early 90’s as an alternative for cross-country skiers to train during the summer months. It is a low-impact form of exercise that involves walking with a pair of poles, hence the name “Nordic Pole Walking”.

pole_walkingOne of the most amazing things about Nordic Pole Walking is that it is low-impact and yields such amazingly health benefits for people of all ages and fitness levels.

Earlier today I took part in a 1-hour Pole Walking adventure, and I must say it was a fun!!  An experience I know I’ll enjoy again…and  I’m going to be sore tomorrow, haha :p

One of the other participants during the walk stated, “I’ve never had to think so hard while walking!”, and I would have to agree with her. Not only does it work your cardiovascular system and is an excellent resistance workout, it is also somewhat of a mental challenge. Our instructor reminded us during the walk to coordinate the poles with every step while also maintaining good posture and remembering to swing and push with your shoulders as you walk with a slight “strut/swag”‘. If you are interested in trying pole walking please contact the Wellness Centre at the UHN!

Thank you to Insideout Physiotherapy & Wellness Group for the awesome time and I look forward to poling again 🙂

Metabolism? What Does That Do?

What is metabolism? Metabolism is the chemical process in our body that breaks down food. Energy is made available. Having a poor and slow metabolism is often associated with being overweight. However having a poor metabolism isn’t the reason to blame to being overweight. The main causes for being overweight includes poor nutrition, limited exercise and not enough sleep. These three factors are directly linked with the health of your metabolism.

Exercise is the safest form and the greatest way to increase your metabolism. In fact the best way to increase your metabolism is to include both weight training and cardio in your fitness routines. Although doing cardio burns more calories than weight training, weight training has greater after effects.  Muscle cells require much more energy than fat cells which means muscle cells burn more calories than fat cells throughout the day.

 Nutrition has a large impact on one’s metabolism as well. Think of your body as being a well-designed efficient vehicle. If you don’t provide the right fuel and/or the right amount of fuel for your vehicle, it’s bound to have problems. The same can be said among ourselves. If you’re eating poorly and not eating enough you’re more likely to have some health concerns or problems like being overweight. Eating several small meals throughout the day helps to keep blood sugar levels steady which prevents insulin spikes in the body by weight gain. Eating breakfast helps to increase metabolism because after sleeping for several hours your body needs fuel again to get started. By skipping breakfast your body’s metabolism doesn’t work hard to break down and convert food to energy. So by the next time you eat, your body is more likely to hold onto calories which equates to less calories burned. As well you’re more likely to binge and have a big lunch and bigger meals throughout the day.

There several things you can eat to help increase your metabolism. Foods containing omega 3 fatty acids such as salmon or tuna help to increase metabolism because they balance the body’s blood sugar levels and reduce inflammation. Recent research has shown that drinking green tea is also linked with increased metabolism because green tea contains catechins that improve fat oxidation. This leads to more caloric expenditure during the day. As well remember to carefully look at the food labels and ensure no added sugar.

Lastly, sleep is an important factor when considering your metabolism. Being sleep deprived is linked to increase caloric intake as a way for the body to feel “more awake”. Also not getting enough sleep increases appetite, and often the food choice is something high in carbohydrates. Sleep is needed in order for muscles to grow, so if you’re not getting enough sleep your lean muscle mass will grow at a slower rate.

So when considering your metabolism, remember to keep in mind these three key things. One exercise, exercise, exercise!  Remember to weight train and do some cardio! Two, consider your nutrition; “you are what you eat!” what you put into your body is what you get out of your body. Three, get enough sleep! Your body needs rest and being sleep deprived increases craving to binge! Working on all three of these areas will help to increase your metabolism and increase your health! 

Sources:

http://www.canadianliving.com/health/nutrition/top_5_ways_to_boost_your_metabolism_naturally_2.php

http://www.huffingtonpost.ca/2013/01/18/boost-metabolism_n_2498854.html#slide=1996388

http://www.health.com/health/gallery/0,,20306911_3,00.html

http://thyroid.about.com/od/loseweightsuccessfully/a/metabolism.htm

http://www.webmd.com/diet/features/make-most-your-metabolism?page=2

http://www.medscape.org/viewarticle/502825

Foods to Eat for Exercise

Happy Peas, Happy Pod
Check out another informative post by Barb at Healthy Peas, Happy Pods.

To find out the best foods to eat before and after exercising visit Barb’s post here: http://healthypeashappypod.com/blog/2013/04/foods-to-eat-for-exercise

Registration for the 2013 Inter-Hospital Health Challenge has opened!!

IHHC 2013This FUN challenge takes place from May 1st – May 31st, 2013.

The Inter-hospital health challenge is fun, it’s exciting and it’s going to get you moving. With the warmer weather upon us, May is a perfect time to renew your commitment to healthy living. Tracking your points online, your team will be competing against other teams and other hospitals to see who can log the most points in May. You can earn points for being active, staying hydrated, eating well and participating in stress reducing activities. And you can win fantastic prizes!! The David Suzuki Foundation has organized Canada’s 30×30 Nature Challenge to enhance employee health and well-being. This challenge also occurs in May and we are encouraging staff to spend 30 minutes a day outside in nature. Since IHHC participants will be earning points for being active and reducing stress, why not do your activities outdoors and enjoy the many benefits of nature.

You will be supported by this website and receive weekly motivation from your team mates and local administrators. You can earn points for being active, eating your fruits and vegetables, staying hydrated and reducing your stress. Real time standings are available on the website! Teams can earn bonus points in specific categories by sharing their stories online.

Join our hospital in the Inter-Hospital Health Challenge!
For more information now, please visit the challenge website at http://www.ihhc2013.com.
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