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Public Employees' Benefit Board

Fitness
Get Going to Get Healthy

 Being physically active is important to overall health. It can help you achieve and maintain a healthy weight, and lower your risks for diabetes, heart disease and even some types of cancer. Regular physical activity can also improve your mood and your quality of life (see Rx for Arthritis).
 
The Centers for Disease Control (CDC) says adults should engage in:
  • Moderate intensity physical activity, like brisk walking, for 30 minutes on five or more days of the week, or
  • Vigorous activity, like running, for 20 minutes on three or more days a week
The good news: In a recent survey, 41 percent of PEBB members reported they engage in the recommended level of physical activity during a typical week. The bad news: That means 59 percent don’t. If you’re in that 59 percent and want to get moving, look to your PEBB medical plans for help. Here’s some of what they offer.

Health Club Membership and Class Discounts
Online Fitness Resources
 
Kaiser members can go online to:
Providence offers its members an online fitness planner with tools for goal-setting, tracking and fitness testing.
 
 
The Regence member Web site includes interactive walking and workout tools that help you design your own program and track your progress.
 
Ask Your Doctor, Too
 
If you have a chronic illness, or if you’ve been truly sedentary for a long time, you may want to see your doctor before you start a physical activity program. Ask for help to set reasonable fitness goals. Learn how to monitor yourself to reach your target activity level. You might also ask about community resources that can provide ongoing support for your fitness efforts.
 
More Online Resources

Why Walk?
Why walk? Why not?
Walking is one of the easiest ways to be physically active. Those of us who are able can do it almost anywhere and at any time. It’s also very inexpensive. All you need is a pair of comfortable walking shoes. And as little as 30 minutes a day of brisk walking can have a big impact. When you begin to walk regularly, you may find you:
  • Feel better and more relaxed with more energy
  • Sleep and deal with stress better
  • Have better muscle tone and weight control.
 
Beyond improving how you feel and look, regular walking can help prevent and manage chronic disease. Walking can:
  • Reduce the risks of heart disease, diabetes, high blood pressure, osteoporosis and cancer
  • Lower high blood pressure and cholesterol levels
  • Moderate symptoms of depression
 
Walking can also be a fun social activity with friends, co-workers or family members. It’s also a way to enjoy the beauty of Oregon’s natural environment.
 

Take A Walk
The simple act of walking has vast health benefits. Routine walking helps
  Manage your blood pressure. Lose weight and gain strength. Get rid of stress and boost your spirits.   Taking that first step can be difficult. Here are a few tips to remember when you start.   Dress for it. Wear comfortable shoes and protective clothing you can adjust for weather.   Warm up. Stretch and get warm.   Pace yourself. Use the talking test; if you can’t hold a conversation because you’re out of breath, slow down.
Keep straight. Bad posture can increase your likelihood of injury
 
Keep track. How far did you go? A pedometer can help you track your progress.
Shall We Dance?

 If you caught even a few minutes of Emmitt Smith on last season’s “Dancing with the Stars,” you saw proof that dancing does more than do a body good – it’s fun! The NFL career-rushing leader wore a huge smile all the while he and his partner beat out a multitude of rhythms – and the competition.
 
You don’t have to be in top athletic condition to dance. Even if your couch and backside are a little too well acquainted, moving to the beat can be a great way to start getting into
 
Kick Up Your Heels for Health
 
Dancing burns about the same number of calories as swimming, walking or riding a bike (up to 400 per hour). Regular dancing can also:
  • Lower blood pressure and cholesterol
  • Build heart strength and stamina
  • Strengthen bones and muscles
  • Improve posture, balance, flexibility and agility. shape, while having a good time.
It does good things for your mind, as well. Like other types of mind-body routines (think Yoga), it relieves stress. Researchers are learning that it may keep your brain healthy, too. Thinking about steps, patterns and combinations can boost brainpower.
 
 

Choose a Style
 
Don’t know what type of dance you might like? Experiment a little. Many health clubs, community colleges, recreation centers and studios offer a variety of classes. Popular group and couples styles include:
  • Square dancing
  • Swing (from big-band to country)
  • Line dance
  • Folk (African rhythm, clogging, Irish-step, circle dancing)
  • Ballroom (two-step, waltz, fox-trot and tango range from easy to challenging)
  • Salsa – a style that’s becoming popular worldwide.
Those who prefer to go solo might try belly dancing, flamenco, jazz, tap, ballet, hip-hop or modern.
 
All Together Now – or Not
 
When you dance in a group, you may find that you enhance your social skills with your dance skills. But if you prefer to face the music on your own:
  • Close the shades after a hard day’s work, put on your favorite tunes, and just let the music move you.
  • Check out a dance tape or DVD from the library, and hold personal practice sessions until you’re ready to go public.
  • Buy or rent a dance video, and invite your kids, partner or friend to dance (and giggle) along with you.
Get Started, Have Fun, Be Well
 
Unlike many sports, you don’t have to be in top fitness to dance. Even if you’re really out of shape, you can start slow and bump up the tempo gradually. Just remember to follow fitness guidelines:
  • Aim for 20 to 30 minutes of movement, three to five times a week.
  • Warm up at the start, and cool down at the end.
  • If anything hurts, stop and pay attention to it.
The important thing is to find a routine you like, because you’re more likely to stick with it. If, after a few classes or sessions, you think a style isn’t right for you, try another until you find your own personal groove.