Six-part series for Kaiser Employees. Build resilience with healthy coping techniques, tools for self-care, & mindfulness practices. Most classes are 15 minutes via MS TEAMS. We recommend attending all six classes for most benefit.
Tuesdays, Sept. 29-Dec. 1
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The Optical Department at Point West rose to the challenge to take care of themselves and to stay motivated during COVID 19! Read their story below:
.The Optical Department at Point West MOB is an amazing team; we are like a little family. We work together as an office to help patients with ordering new eyeglasses and contact lenses. We participate in daily group huddles and games during which we communicate our concerns and any suggestions we have to better serve our members.
One of the most common areas of pain and discomfort is the lower back. It is estimated that 31 million Americans experience low back pain at any given time. Worldwide, back pain is the leading cause of disability, preventing people from going to work and engaging in other physical activities.
Your back is comprised of bones, joints, ligaments, and muscles. These 4 components work together to allow movement, stability, and hold your back in proper alignment. Back injuries can occur when you have poor posture, perform repetitive tasks, or lift heavy objects. Chronic arthritis may also contribute to back pain.
Studies show that physical activity and exercise can reduce back pain. Let’s focus on 4 simple stretching exercises that may reduce back pain and strengthen the muscles in your back.
Cat/Cow
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Using a yoga mat, begin on your hands and knees. Exhale as you round your spine, keeping your head down, into “Cat Posture”. Hold for a few seconds, then inhale as you arch your spine and lift your head up into “Cow Posture”. Perform both Cat and Cow for 8 repetitions.
Child’s Pose
Using a yoga mat, begin on your hands and knees. Exhale as you lower your hips down to your ankles while reaching your arms forward. You will feel a stretch in your lower back. Hold for 20 seconds and repeat for 2 sets.
Knees to Chest
Using a yoga mat, lay on your back and bring both your knees to your chest. Wrapping your arms around your knees, hold for 20 seconds and perform a total of 2 sets.
Eagle
Using a yoga mat, lay on your back and bend your right knee up toward your chest then over to your left elbow. Keep your left leg straight and keep your back and arms on the ground. Hold for 20 seconds and switch to the other side. Perform 2 sets on both sides.
Looking ahead, next month we will cover 4 strength exercises to strengthen the back and hips.
Last summer I remember exercising during an intense Sacramento heat wave. During my session I noticed that I was sweating more than usual, my warm-up sets felt like my one rep max, and I started getting light headed. I sat down and tried to catch my breath but the room started spinning. My friend gave me water and I gradually felt better afterwards.
During exercise your blood flow increases and generates heat. As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise. In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.
The most common signs and symptoms of heat exhaustion include:
If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately. I was lucky enough to have my friend around to help me re-hydrate and cool off. Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels. The neck, forehead, and under your arms are areas that can benefit greatly from cooling.
Heat exhaustion is preventable with adequate water intake and rest. However, if not treated, heat exhaustion can lead to heat stroke. This is when the body rises above 104 degrees Fahrenheit and you lose consciousness. There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.
Heat exhaustion and stroke can be prevented! Try these tips below:
Have a fun and safe summer!
Summer Hydration
The beach is my favorite spot to visit in the summer. There’s something about the water, sun and warm sand between my toes. I feel like all my problems melt away and there’s a sense of peace and tranquility.
I usually pack my sunglasses, sunscreen, hat, and towel. But it seems like I’m missing something very important. Water!
Water is one of the most important things for our body yet at times can be forgotten in the summer fun. Water is essential because it regulates body temperature, lubricates joints, transports nutrients, and circulates blood. However, if we become dehydrated, our bodies ability to perform these essential functions become compromised. Therefore, it is essential we hydrate frequently, especially in the summer heat.
Below are three tips to help you stay hydrated this summer.
Hydrate with water
Soft drinks and soda contain water, but they also contain something called a diuretic, which causes your body to lose water. This in turn can lead to dehydration.
Hydrating with water is the better choice as it contains zero calories and is generally cheaper than sports drinks. People have various water needs based on weight and how much they sweat, but the general recommendation for daily water intake is 8 glasses of 8 ounces of water. Keep in mind this number changes during the summer.
Refuel with fruits and veggies
Fruits and veggies, which contain high water content, are great snacks to refuel your body. Oranges, grapes, carrots, lettuce, and berries are all high in water content.
If you don’t have fresh fruit, frozen fruit is a great substitute. Keep frozen fruit in your freezer and add some to a healthy and delicious smoothie.
Check in with yourself
Monitor your body, especially when you exercise, to determine if you are developing symptoms of dehydration. If you feel dizzy, nauseous, or overly exhausted during exercise, take a break and hydrate yourself. Your body fatigues faster during the summer so it is a good idea to take it easy. Lower your expectations on your next run or exercise session.
Summer is meant to be enjoyed but remember to bring your water with you. Stay safe and healthy!
Missed our Live Well Be Well VIRTUAL classes? No worries we’ve got you covered! You can participate by watching our recorded videos on DEMAND! Put on some comfortable clothes, grab some water, and get ready to practice with Kevin!
Please click the Microsoft Streams link below
4/21 – Virtual Yoga with Kevin
5/6 – Virtual Total Body Weight Conditioning with Kevin
5/12 – Virtual Yoga with Kevin
Strength training is great for building muscle, improving body composition, and burning calories. Strength training also develops strong bones, which may prevent injuries, manage chronic conditions such as arthritis, and help maintain cognitive function in older adults.
We do not need a gym membership to engage in resistance training. All you need is a simple resistance band that can be purchased anywhere.
Below are three simple yet effective exercises which will strengthen the body. Please consult with your physician before starting an exercise program.
Place both feet on top of band. Exhale as you bend at the elbows and pulling the band up to the shoulders. Squeeze biceps for one second and then exhale slowly as you lower to the starting position. Repeat for 10-15 repetitions.
Place band behind your back and hold rope of band instead of handle with bent elbows. Exhale and press band in front of body and straighten elbows. Inhale and return to starting position. Repeat for 10 to 15 repetitions.
While standing on the band with your feet shoulder width apart, slowly exhale as you raise your right leg to the right and maintain balance without wobbling or shaking. Hold for one second and slowly return to center as you slowly inhale. Repeat 10 to 15 repetitions then switch to other side.
There is a common misconception that a gym membership is required for you to obtain a great workout. Although special gym equipment can be beneficial to an exercise session, you can still sweat and work hard by utilizing just your bodyweight. These exercises can be done anywhere, anytime, and have been shown to achieve gains in strength, flexibility and overall health. Plus, it doesn’t cost a thing!
Below are 4 exercises which will keep you thriving throughout the day.
With the New Year upon us, chances are you’ve made a resolution in the past to change and then broken it. This year keep your resolution by following the tips below. You will be much more successful in your behavior change by strategically planning and implementing your goal.
One of the most common reasons why resolutions fail is that people aim too high. Sure, losing weight and looking good is important. Everyone wants to look and feel their best, But, is it realistic to weigh as you did in high school or compare your body to someone on television?
In order to reach your goal, think of something that is attainable. Setting a goal to walk for 15 minutes a day or to meditate in the mornings for 5 minutes is much more realistic than to lose 30 pounds in 2 weeks. Keep it simple and short in the beginning and add on as you start changing.
Don’t keep your resolution a secret. Instead, tell your friends and family members. Having a close social support network is essential to keeping you on track and motivated. Research shows that you’re much more likely to keep your goal with your loved ones having your back.
Let the people close to you know how much your goal means to you and to hold you accountable when you start to veer off course. Moreover, when you’re feeling frustrated recruit their support. They’ll know how to give you that extra push so you can stay on track.
There will be times when you fall off the wagon and forget your goal. Instead of looking at this as a failure, think of it as a reminder to why you chose your goal in the first place. What is important to you and why? How would you feel if you met this goal?
When difficult times arise, draw on your self-belief and inner strength to carry you across. Believe that you are fully capable and feel proud of your current and past achievements. Let go of that need to be perfect and tell yourself “Yes I Can!”
Keeping your resolutions may appear challenging. It will require work, but remember persistence is key. It’s not how many times you get knocked down, but how many times you pick yourself back up.
Check out the Kaiser Permanente Health Coach Web site – a Web site to guide you to better health using personalized video coaching that comes to your computer.
You can choose to subscribe to the following modules:
Personalized video coaching offers:
Get Started – Click here to watch the video orientation.
Subscribe Now – Register to receive video coaching sessions. Get motivated! Be successful!
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