Get Moving

Your body in motion plays a key role in your overall wellness. Staying active improves immunity, strengthens your heart and bones, and boosts mood – and that’s just for starters.

Your body in motion plays a key role in your overall wellness. Staying active improves immunity, strengthens your heart and bones, and boosts mood – and that’s just for starters.

Boost Your Fitness with an At-home Class

Get a great workout – and have fun doing it – with dance, yoga or another online fitness class in the comfort of your own home.

A Message from Manisha Kulshreshtha, MD

The concept of healthy living begins with mental health and incorporating routines and habits that promote and improve health and wellness. Making slight adjustments to a healthy diet, incorporating exercise into your weekly routine and promoting mental health will deliver amazing outcomes to our healthcare heroes and, in turn, our patients.

A Message from Manisha Kulshreshtha, MD

The concept of healthy living begins with mental health, and incorporating habits that improve health and wellness into your daily life. Making slight adjustments to a healthy diet, incorporating exercise into your weekly routine and promoting mental health will deliver amazing outcomes to you, our healthcare heroes and, in turn, your patients.

Opportunities to make these adjustments come in big and small sizes, such as joining a gym, beginning group exercise classes online or in-person, stretching on your own or walking more each day. More exercise is best supported by eating more healthy foods as part of your regular meals. These small changes can add up to big differences in your body’s health over time and strengthen the positive transformation in your mind and body. Improving your body’s health improves your mental health, and improved mental health encourages you to improve your body’s health.

These healthy habits are best supported and reinforced in partnership with your primary care physician. Building a strong relationship with your primary care doctor means seeing him or her when you’re feeling good, not just when you’re sick, including an annual health assessment to ensure you receive the necessary screenings and care to keep your mind and body healthy.

Know Your Fitness Numbers

 

Numbers you should know to take control of your heart health

Check in with your doctor for an annual exam and any necessary screenings. Routine care builds trust between you and your doctor, which can improve health outcomes, and can help detect health issues before they become serious.

Check this chart for the recommended screening schedule.

Resistance Band Yoga/Pilates Workout

Consult your doctor before starting any exercise regimen.

Browse the Wellness section of the Benefits Channel video library for tips, low-impact workouts and more.

Beginner

Intermediate

Advanced

What Can You Do to Improve Your Physical Health?

Start with healthy habits and achievable goals – then work up from there!

Try This!

Every bit of exercise counts, so get creative!

  • Recruit a walking buddy to stay committed
  • Try an online dance class
  • Get off the bus/subway one stop earlier
  • Take the stairs when you can
  • Park in the far corner of parking lot
  • Walk around the house during TV commercial breaks
  • Do squats while brushing your teeth
Sleep Does a Body Good

Make time to rest and recharge to help your mind and body stay sharp. Try these habits for getting a good night’s rest:

  • Set a consistent bedtime (even if you can’t stick to it every day)
  • Skip caffeine, alcohol and heavy meals late in the day
  • Avoid late-afternoon/evening workouts
  • Wind down with a book or a quick meditation
  • Skip all screens at least one hour before sleep
  • Keep your bedroom on the cool side (60–67°)
  • Get regular exercise!
Calorie Burn!

No matter what you do, moving matters. Here are the calorie burns for a few 30-minute workouts. Use this Exercise Calculator to find out how many calories your favorite activity burns and just do it!

Activity
(30 mins)
125-lb
Person
155-lb
Person
185-lb
Person
Walking
(4 mph)
135 175 189
Running
(5 mph)
240 288 336
Dancing 165 198 231
Swimming 180 216 252
Water aerobics 120 144 168
Low-impact aerobics 165 198 231
Stair-step machine 180 216 252
Stationary cycling 210 252 294
Elliptical trainer 270 324 399
Basketball 240 288 336
Gardening 135 162 189

Source: Harvard Health

Statistics

73% Percentage of U.S. workplaces that offer wellness programs.

Source: U.S. Chamber of Commerce

76% Percentage of regular exercisers who reported better sleep quality.

Source: Sleep Foundation

60% Percentage improvement that high-intensity exercise has on cardiovascular disease risk.

Source: PLOS Medicine

64 million: The number of gym members in the U.S.

Source: International Health, Racquetball and Sports Club Association

33% Percentage that regular exercise reduces the risk of all-cause mortality in adults who are active for 150 minutes per week.

Source: CDC

58% Percentage that physical activity and moderate weight loss decrease Type 2 diabetes risk.

Source: CDC

Fitness Classes

  • Retirees: Tai Chi

    Monday, September 26 at 11:00 am

    Experience a gentle breath and movement meditation to help you feel more open, limber and calm.

    Meeting ID: 810 9614 8014

    Passcode: 141598

  • Retirees: Yoga

    Tuesday, September 27 at 1:00 pm

    Classes are open to all retirees and are free of charge. No registration is required.

    Meeting ID: 838 8144 4241

    Passcode: 347758

  • Retirees: Chair Yoga

    Wednesday, September 28 at 11:00 am

    Loosen and stretch tense muscles, reduce stress, improve circulation and build strength and balance while doing seated exercises.

    Meeting ID: 833 7342 2539

    Passcode: 784582

Resources

Move Your Way
WebMD

Access free or reduced-cost community services and programs close to where you live or work with findhelp.org. Search for support in your community, including housing assistance, emotional well-being resources, child care, legal help and more.

Visit findhelp.1199SEIUBenefits.org to get started.

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The information contained in this site is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. See terms of use.