Dakota Wellness Program - NDPERS
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Dakota Wellness Program May 2021 Inside this issue… Working out at home Monthly book club Social media break Beginners mind Exercise consultation Weekly workout routine Chicken salad recipe Preventive health Join Sanford Health Plan for a discussion on exercising at home. During the 15-minute webinar we will talk about the basics of exercising in a home gym. Click here to register today!
Create a home gym
With time being one of the leading barriers to fitting exercise
into your day, many people are leaning towards working out
at home as a convenient way to be active. Whether you have
an unused room that may be converted into a home gym or
just a small corner in the basement, it can be motivating and
encouraging to have a designated workout spot.
ENVIRONMENT
• M
ake the space inviting and exciting by painting it an
energetic color or hanging motivating wall art
• G
et creative and include fun storage to keep the space
tidy and functional
• Add a TV or tablet to stream your favorite workouts
EQUIPMENT
Do research and consider the type of training you want to
participate in (i.e. strength versus cardio training) to know
what equipment will be essential for you meet your goals.
Book Club
• S
trength training: Kettlebells or dumbbells in various
weights, bands or a full body suspension trainer
• C
ardiovascular and aerobic: Stationary bike, treadmill,
The One-Minute Workout: Science
rowing machine or elliptical to get your heart rate up or
smaller equipment like a jump rope
Shows a Way to Get Fit That’s Smarter,
Faster, Shorter
• A
mirror to watch your form by Martin Gibala
• A
white board to track your workouts As a young researcher in exercise physiology, Martin
Gibala found himself with little time to exercise.
This launched his passion for high-intensity interval
training (HIIT), allowing him to stay in shape with
just a few minutes of hard effort. It also prompted
Gibala to conduct experiments that helped launch
the exploding science of ultralow-volume exercise.
His work demonstrates that very short, intense
bursts of exercise may be the most potent form of
workout available. In the book Gibala busts exercise
myths like: this type of training is only for those
who are already fit and that amount of time spent
working out is more important than intensity. He
also lays out time-saving life hacks like exercise
snacking along with workouts and customizations
for individual needs and preferences.
Discussion questions
1. Why is making time for exercise each week or
day important to you- what will you gain?
2. What motivates you to exercise?
3. W
hat are the biggest challenges that affect your
workout routine or health goals?
4. W
hat are one or two small changes you
could make in your routine to work around
these challenges?
Give it a try… Focus on connections
Staying informed and keeping in touch with friends and family is
important now more than ever. Social media is a way to keep connected
Free exercise consultation with those you care about near and far and remain aware of news and
current events.
Sanford Health Plan has exercise
specialists and personal trainers However, sometimes social media can have negative side effects. During
scary or uncertain times, “doom scrolling” can leave one sad, anxious,
available to you for a free 30 minute
and without hope. A pessimistic or combative friend or family member
telephonic consultation. We can help you
can leave you distressed or upset for hours or days later. Additionally,
develop a plan to get up and get moving comparing yourself to other’s body type, family, or success can leave you
in a way that fits your lifestyle. with feelings of inadequacy.
During your consultation you will: Here are a few ways to approach your social media consumption and
connect with others in an intentional way.
• G
et your exercise questions
answered
Take a Break
• D
iscuss barriers you have to • D
on’t check your social media apps for 24 hours, 1 week or
physical activity and identify 1 month and journal your feelings daily during your break
movement habits you can change • R
emove apps from your phone of social media you don’t
wish to return to after your break
• L
earn strategies that can help
you be successful at sticking to Find alternative ways to connect
an exercise routine • Write a letter or email to a friend or family member
• Call, text or video chat to interact
Sign up for an exercise consultation
at sanfordhealthplan.com/ndpers/
dakotawellnessprogram. Employees
who complete a consultation will
also receive a voucher form for
3,000 points ($30) towards their
2021 wellness benefit.
A Fresh Perspective: Beginner’s Mind
Albert Einstein is reported to have said, “We cannot solve problems
using the same thinking we used when we created them.” If you’ve ever
encountered an unusual problem at work, you know that feeling of
frustration when usual solutions fail to fix it.
Interestingly, when you need a fresh perspective, the Zen concept of
Shoshin or beginner’s mind, might be helpful. Beginner’s mind is a
conscious choice to adopt the novice’s attitude of openness and eagerness,
while simultaneously letting go of the “expert” way to see a situation.
One way to begin practicing beginner’s mind is by engaging mindfulness.
Mindfulness encourages us to be fully present in the current moment, on-
purpose, non-judgmentally.
To apply mindfulness to a problem try:
1. Identify your expectations – then reverse them. What have you
assumed is true? What would happen if were the opposite?
2. Be deliberate, go slowly as you think about the problem. What is most
important? What can you get rid of?
3. Avoid pre-judgments and the mentality that you know exactly how
things will go. Add some curiosity to your mindfulness and ask “Why”
and “How does that work?”
Activate! Monthly
WEEKLY OUTLINE FOR A WORKOUT ROUTINE: Observances
STRENGTH AND CARDIO Asthma and allergy
Working out at home can be fun and easy. To add variety you can look up Arthritis
videos on how to do different exercises or find infographics of workout Blood pressure
routines. Most importantly, a good workout routine uses a variety of Lupus
exercises to challenge the whole body, but also includes rest. Mental health
DAY Full Body Strength Circuit or Cardio Interval Training Osteoporosis
1 (20-30 minutes) Sleep
Skin cancer
DAY Moderate Intensity Cardio Workout on an elliptical, treadmill, bike, Stroke
2 rowing machine or outdoor activity like speed walking, hiking or Vision
running (30-45 minutes) 9-15—Women’s health
11-17—Bike to work
DAY Leg Day focus on quadriceps, hamstrings, glutes and calves
3 (20-40 minutes) Prevention: Blood pressure
Self-monitoring is a convenient way to
DAY
Deep stretching or yoga
4 track blood pressure and see early
DAY Light-Moderate Intensity Cardio Workout on a bike, jog, walk signs of when to seek medical attention.
5 or swim (30-45 minutes) Tips for monitoring blood pressure
• U
se a properly calibrated
DAY
Rest
6 blood pressure monitor
DAY Upper Body Strength focus on back, chest, biceps, triceps, • A
void caffeine, nicotine, and exercise
7 shoulders (20-40 minutes) for 30 minutes prior to measuring
• M
ake sure the cuff fits properly—
the bottom of the cuff should be
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Join us for live cooking classes on our
Facebook Group. REGISTER HERE!
This information should not be considered medical advice and is not
a substitute for individual patient care and treatment decisions.
272-276-905 Rev. 4/21
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