Posts Tagged ‘healthy lifestyle’

5 Reasons Why People Don’t Exercise

Monday, March 30th, 2020

This May is National Physical Fitness and Sports Month. We know that exercise is such a crucial element to good health. However, approximately 70% of people in American are overweight and out of shape. Heart disease is still our number one killer and the average American spends five hours in front of a television screen daily. This wellness observance is an excellent time to promote fitness at any level and work to lessen those numbers. Here we will address some common reasons why people may not exercise and offer some suggestions to overcome them.

Reason #1. “I have no time to exercise.”

This is perhaps the most common misconception about exercise. Many of us have very busy, hectic schedules. But the reality is that what we make time for reveals our priorities. You may think you have no time to exercise, but do you have time for all the health complications that may come from a sedentary lifestyle?

Time is relative. Each of us has twenty-four hours in a day. Take a look at your daily calendar and make a note of what you actually do to fill each hour. You may not have time to devote two hours at the gym every day. However, nearly everyone has ten to twenty minutes a day. You can take a brisk walk on your lunch break or after dinner each night.

Often times we believe that if we can’t do something the “right” way or invest in it the way we think we should, we can’t do it at all. But if we truly understood the value of consistency over time, we would realize how even small efforts make a big difference. Where our health and fitness is concerned, 20 minutes a day of exercise can make all the difference in the world.

Reason #2. “I can’t afford a gym membership or personal trainer.”

With technology being what it is today, you really don’t need a gym membership to get in shape. You may still enjoy the social, community aspect of fitness. Join a Facebook group or on-line fitness group. Accountability is great, but it doesn’t have to cost money. Even meeting up with a friend can be a great way to stay motivated and get healthy together.

There are plenty of workout videos for free on platforms like YouTube and Pinterest. Find your favorite fitness blogger to follow on Instagram for diet and exercise tips and programs. The number of resources is plenty, but that can also be overwhelming, especially to a beginner. Start small and go from there. Perhaps choose one workout plan or video to stick with first and then branch out as you progress in your fitness.

You don’t really even need technology or a gym. Just get outside and move your body! Have a private dance party in your own bedroom, play a game of basketball, go for a swim. The main idea is just to get up and move every single day. Get your heart-rate up and build muscle. Your body will thank you for it.

Reason #3. “I have bad knees/back/other health issues.”

It’s certainly a legitimate concern when you have underlying health issues that make it more challenging to exercise. However, it’s only more detrimental to your health to let them stop you. Be sure to consult your doctor about what exercise may be beneficial to you. Do you have bad joints? Exercises like walking, the elliptical machine or swimming may be your best options. There are even some seated workouts available.

Don’t hesitate to modify strength training exercises to fit your needs. When you are carrying a lot of extra weight, it can be difficult to perform certain exercises. Modification is a great way to get started. Gradually, as your fitness level improves, you may not need to modify. Many of your current health issues may even disappear as your habit of exercise increases your overall health.

Reason #4. “I have too much weight to lose. It won’t make much of a difference.”

It can be overwhelming to start an exercise program when you feel you have so far to go. Set small, incremental goals for yourself. Don’t expect changes in your body overnight. Your main goal in creating a habit of exercise should be just that – creating a habit. Exercise is part of a lifestyle. Losing weight or gaining muscle can be great benefits, but they should always come secondary to your health.

Take it one day a time and celebrate what your body is capable of doing! When you exercise, it isn’t to punish yourself for eating poorly. Exercise is a way to care for your body and your health.

Maybe you’re already thin and think you don’t need exercise. Thin does not equal healthy! Your heart and lungs still need exercise. Exercise is not about weight, but about health.

Reason #5. “I just don’t like to exercise.”

Maybe you genuinely just don’t like exercise. That’s fair! But if you don’t like to do something, it is very easy to find reasons not to do it. If you don’t like an exercise, don’t do it! Find something you do like to do. Don’t like running? Don’t run. Simply walk or ride a bike. Take a dance class or take up yoga. You have plenty of options to choose from. Exercise can be fun! You just have to find the right fit for you. The more you enjoy it, the more likely you are to stick with it!

Visit our National Wellness Calendar to learn more about National Physical Fitness and Sports month.

Read our Wellness Blog on Promoting Observances in your workplace.

10 Healthy Meals for Your Work Week

Monday, January 20th, 2020

We all know we should eat more healthily. Many of us simply don’t have the time it takes to plan and prepare healthy meals. We want to help you take the guesswork out of what to eat this week. We’ve gathered 5 healthy, easy to prep and pack for work lunches and 5 fast, easy and delicious dinners for each work night this week. That’s 10 healthy meals for your workweek.

Healthy Lunches to Pack for Work

  1. Hummus and Veggie Wraps  – These are a great, tasty way to get in extra veggies. Use whatever veggies you have on hand. You’ll get extra protein from the hummus and by adding some deli meat or grilled chicken. Switch out white flour tortillas for some whole wheat or low carb options to increase your nutrients.

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  2. Deli Snack Box – The options are truly endless when it comes to creating a deli snack box. Include a veggie, fruit, cheese, protein, and carb. These snack boxes are light while still being filling and full of variety, color, and good nutrition.

    Deli Snack Box - Healthy Lunch Idea

    Deli snack boxes can be as varied and unique as the people who eat them.

  3. Kale Salad – If you’ve never tried a Kale Salad, you’re really missing out. Massage some olive oil into the leaves to soften them, add some lemon juice, slivered almonds, dried cranberries, and parmesan and you’ve got a delicious meal. Throw on some shredded chicken for some filling protein to round it out.

    This Kale Salad uses quinoa as a great addition of protein and complex carbs.

  4. Tuna Salad Lettuce Wraps – Tuna salad is always a great go-to healthy lunch option. Wrapping it in lettuce instead of bread is a perfect way to reduce your simple carb intake and avoid that afternoon carb crash. If you’re trying to cut down on fat, try this mayo-free rendition of tuna salad, full of flavor.

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  5. Burrito Bowl – Rather than head to your favorite burrito bowl restaurant, save ten bucks by packing your own! You’ll save money and calories by building your own, simple burrito bowl.

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Easy, Healthy Weeknight Dinners

  1. Burger Bowls – Burger bowls are a super easy, fast, low carb meal to throw together on a weeknight. Grab a bag of sweet potato chips or frozen sweet potato fries as a low maintenance side item.

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  2. One Pan Balsamic Chicken – Any recipe with “one pan” in the title is a winner! Easy preparation and easy cleanup. This delicious 30-minute dinner from Better Homes & Gardens is sure to be a favorite.

    Photo belongs to /Jason Donnelly

  3. Slow Cooker Stuffed Pepper Soup – This soup is our only slow cooker meal on the list, so it does require a little extra prep work. It’s still super simple and easy and once you’ve thrown it all in, it can cook away while you’re at work. The soup also makes great leftovers for lunches the next day.

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  4. Avocado Salmon Rice Bowl – Here’s a meal that’s full of healthy fats and omega-3s. You can purchase bags of frozen salmon fairly inexpensively. You can also swap the white rice for brown or even buy a bag of frozen cauliflower rice to increase nutrient density.

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  5. Cauliflower Crust Veggie Pizza – You can purchase a frozen cauliflower pizza crust in your local grocer’s freezer section. Sometimes they even come with two crusts in a box! Add some pizza sauce and your favorite toppings for a healthy variation on pizza night.

    Add extra veggies to pack in even more nutrients into this guilt-free pizza!


    March is National Nutrition Month! Visit our Wellness Calendar for a free download of the upcoming Wellness Observances. If you’re interested in hosting a health fair at your workplace, check out our FREE planning tools. If you’re a healthcare provider, register a booth at a health fair near you!