All posts filed under “Exercise

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What is manlier than a well groomed moustache?

November is Movember, a month long campaign focused around men’s health. The Movember Foundation is an international non-profit organization that is all about spreading awareness and raising funds for men’s health issues. Their main areas of focus are on are prostate cancer, testicular cancer, poor mental health, and physical inactivity in men. Their cause is represented by growing a moustache (mo), getting active, or donating during the month of November. The Movember Foundation uses the funds that are raised to improve programs that save lives. Ladies are welcome to take part in the events as well, sign up and take the pledge to move  or donate during the 30 days of Movember. Below are facts about men’s health as well moustache facts, do your part and help spread awareness.

Men’s Health Facts

  1. 1 in 7 men will be diagnosed with prostate cancer in their lifetime
  2. Men 65 years and older are at a higher risk for prostate cancer
  3. 1 man out of 38 diagnosed will die of prostate cancer
  4. Half of testicular cancer cases are in men 20-34 years of age
  5. Most cases of testicular cancer can be treated and cured
  6. The highest rate of depression is in men 40-59 years of age
  7. 41% of men do not exercise enough

Weird Moustache Facts

  1. Mo is Australian slang for moustache
  2. There is a World Beard and Moustache Championship competition
  3. The average moustache has 600 hairs
  4. Albert Einstein had a moustache for over 50 years
  5. A man touches his moustache an average of 760 times a day
  6. Facial hair grows half an inch a month
  7. The world’s longest moustache is 14 feet long

There are lots of ways to grow, give and move for men’s health in November. Help raise awareness about conditions like prostate cancer, mental health and physical inactivity. Since 2003, Movember has raised $650 million and funded more than 1,000 men’s health programs around the world. Let us know in the comments below how will you grow, give, or move this Movember.

caption-arrow  Feature photo by Anna Gearhart

National Breast Cancer Awareness Month aims to encourage women to take steps to early detection. Prevention starts with awareness, here are 10 facts you need to know.
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10 facts you need to know about breast cancer

As you may know it is that time of year when we start to see football players, basketball players and athlete’s alike wearing pink during their games, and for good cause! October is known to many as Breast Cancer Awareness Month. This is an annual campaign to increase awareness about the disease. Prevention starts with awareness, here are 10 facts you need to know.

  1. 1 in 8 women will be diagnosed with breast cancer in their lifetime.
  2. Breast cancer is the most common cancer among women worldwide.
  3. Even though it is rare, breast cancer can occur in men.
  4. Exercise at least 150 minutes a week to reduce your risk of breast cancer.
  5. Healthy lifestyle choices can help reduce the risk of breast cancer and other diseases.
  6. Minimize alcohol intake to control risk, no more than one alcoholic drink per day.
  7. Complete a breast self-exam once a month.
  8. Stop smoking to support overall health.
  9. Make your mammogram appointment a priority.
  10. Early detection and treatment is key in fighting breast cancer.

National Breast Cancer Awareness Month aims to encourage women to take steps to early detection. Together, we can bring the numbers down on breast cancer. We’re rallying with the Portland Trail Blazers during Moda Health Months to spread the word.

Join us in keeping breast cancer top of mind. Follow us at #modahealthmonths on Facebook and Twitter.

caption-arrow  Feature photo by williami5

Pacific Northwest Hiking
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No-nonsense tips for safe hiking

There’s still so much of summer left.  Have you ventured out to a hiking trail in the beautiful Pacific Northwest?  Whether you’re a novice or seasoned hiker there are many simple steps to keep yourself safe and enjoy your hike.

Follow the Hiker Responsibility Code.

Be prepared:

1. With knowledge and gear.  Become self-reliant by learning about the terrain, conditions, local weather and your equipment before you start.

2. To leave your plans.  Tell someone where you are going, the trails you are hiking, when you will return and your emergency plans.

3. To stay together.  When you start as a group, hike as a group, end as a group.  Pace your hike to the slowest person.

4. To turn back.  Weather changes quickly in the mountains. Fatigue and unexpected conditions can also affect your hike. Know your limitations and when to postpone your hike.  The mountains will be there another day.

5. For emergencies.  Even if you are headed out for just an hour, an injury, severe weather or a wrong turn could become life threatening.  Don’t assume you will be rescued; know how to rescue yourself.

6. To share the hike code with other. 

REI, the leader in outdoor equipment, also has a great list of 10 day hiking essentials to make your day fun and safe.

caption-arrow  Feature photo by  Loren Kerns

Walking for mental health
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Super tips for boosting mental health

We all know that walking is good for your physical health. But researchers are diving deeper in to the mental health benefits of walking. It’s not just a matter of putting one foot in front of the other, but the environment of your location plays a big factor is how your mental health improves. Read more on this from the Washington Post.

Looking for a few places to get in some quick nature walks? Check out Best Day Hikes for a few amazing places in the Pacific Northwest.  Remember to always pack a few snacks, water, cell phone and an emergency kit “just in case”.  REI has a great list of 10 essentials for any hike.

caption-arrow  Feature photo by Ian D. Keating



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How to rock Zumba

Zumba. Zumba. Zumba. So hot right now. Zumba.

It looks like a blast to some, and others… a nightmare. But – if you’re up for a new fun challenge, read on to learn how to rock it!

Zumba is a popular cardiovascular workout that thousands of people swear by. It was developed on accident by Alberto Perez in the 90′s in Colombia, and was introduced to Miami in 2001. It’s been on the rise ever since.

It’s a group dance class of sorts, where the instructor picks their playlist (typically Latin/International theme with sprinkles of current pop hits), and teach you some moves. Fans of Zumba love the community atmosphere of the group class, the music, and how fast the time flies. If you ever enjoy letting loose at a local 80′s night dancing the night away – give Zumba a try!

Not only is this activity fun, but it actually is legitimate cardio. Experts say that from a 60 minute Zumba workout you can burn anywhere from 500-1,000 calories! What?! Sweet.

Pro tip: If you are feeling adventurous and give Zumba a try, don’t take yourself too seriously. Half of the fun is letting go and enjoying the party atmosphere.

That’s all well and good, but what do medical professionals think of this trend? Well, according to the Mayo Clinic Zumba offers both interval training and resistance training in one workout, which makes it efficient. As an aerobic activity, it can help shed unwanted pounds, strengthen your heart, and boost your mood. Plus, if you like Zumba – you’re more likely to stay with it, which is key for making activity part of your life.

Curious? Check out this Zumba sponsored video to see a routine in action.

Source:  Mayo Clinic, WebMD

caption-arrow  Feature photo by Nelly MOTTE



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5 tips for staying active in the winter

We all know that getting outdoors in the summer months is a lot easier than in the winter. But don’t let that deter you! There are still plenty of fun outdoor activities you can participate in. Just follow these simple tips to staying warm the next time you venture outside.

  1. Layer it up: By wearing layers not only will it keep you warm, but if you begin to get too hot you can easily remove a layer or two. You can also add your favorite accessories – think headbands, hats, or even your sunglasses.
  2. Do a warm up: Just a 5 minute routine like jumping jacks or running in place will help get you going. Just make sure to stop before you begin to sweat. Play the Rocky theme song if you must.
  3. Be Aware: Make sure you know the weather conditions in the location of your work out. Modify your routine to accommodate the weather. If it is snowing, perhaps a snowshoeing adventure is better than a run.
  4. Be noticed:  Stay in an open area or wear a bright piece of clothing. We are loving the bright neon yellow jackets and reflective gear for bicyclists.
  5. Stay Inside: There is always an alternate way of completing a similar exercise in doors. Know when to say no if the conditions outdoor are not ideal.  Use what is accessible in your home (like hand weights, resistance bands or even your heavy everyday objects like milk jugs) to create a satisfying routine.

Your mind is a powerful tool. As long as you put your mind to completing your exercise routine, it will happen.  Self-determination is the key! Now bundle up, have fun, and be safe out there!

caption-arrow  Feature photo by Dustin Gaffke

Pacific Crest Trail
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Go Wild – 4 tips to safe hiking

We all receive inspiration in many different forms. This can come from an experience, books or even watching a movie. In the film Wild it displays a woman who is hiking the Pacific Crest Trail on her own. She surpasses obstacles and creates a movement that motivates those who watch.  This leaves many of us anticipating on how we can accomplish a similar trip. Here are some tips to keep you safe while hiking:

  1. Disclose your location - Let people know where you will be hiking, the duration of your hike, who you are with and when they should expect you back.
  2. Watch the climate - Check the weather and be aware of the circumstances. There is nothing wrong with postponing a trip due to bad weather.
  3. Be prepared - Wear proper attire; carry supplies that you can anticipate to use (ex. First aid kit), have plenty of water available.
  4. Plan properly - Become familiar with the hike and stay on trail as best as you can. A map and compass are good tools to assist with direction.

The most important tip is to have fun and make the most of your journey. Take lots of pictures, and soak in the beauty of nature that is all around you.

caption-arrow  Feature photo by Miguel Vieira

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Don’t say “achoo” because you can beat the cold and flu!

It is the time of year when everyone is starting to catch a cold, or is recovering from one. I am somewhat of a germaphobe, so being in the office this time of year makes my germ senses go off the radar.

How do I get over my germ phobia? First of all, I try not to think about it too much and I definitely don’t go anywhere without my hand sanitizer! Some other things that I make sure to do are:

  • Drink plenty of water
  • Get enough Zzz’s
  • Get my flu shot
  • Eat a healthy diet
  • Wash my hands constantly (and then apply hand sanitizer)
  • Take the stairs instead of the elevator
  • Wish on my lucky stars that I don’t get the cold or flu!

This has been a good strategy for me the last few years and I have not had the flu while using this method (knocking on wood now). I hope these simple little tips will also help you fend off the cold and flu this season!

Do you have any methods to avoid the cold and flu this season? This germaphobe would appreciate any tips and tricks to staying healthy all the way through the holidays!

caption-arrow  Feature photo by Allan Foster

bike commute challenge
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How your transportation could be transforming your waistline

UPDATE: Moda Health came in 9th place for the bike commute challenge!  The 78 bikers who participated clocked in over 6,000 thousand miles, which is about equal to biking from Portland to Miami, and back again. Way to go Moda employees! To learn more about the Bike Commute Challenge and Moda Health, check out the article HERE.

September is coming which means we are gearing up for the Bike Commute Challenge. This event  challenges employees to stop driving and start biking to work. Many different companies in the area are competing against each other to see who bikes the most.

Not only does biking to work save you from car expenses, but a recent study shows that people who walk, bike, or even take the bus to work have lower levels of fat than those who drive! The average weight difference was about 6 pounds for men and about 5 pounds for women.

Try biking, walking, or riding the bus to work to cut your car costs and lower your risks of complications from obesity. Let us know how you get to work!

caption-arrow  Feature photo by clappstar

stop diabetes
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Stop type-2 diabetes today

Are you at risk for type-2 diabetes? Take an easy test from the American Diabetes Association HERE.  After you finish the test, you will get information about what steps you can take next.

With obesity rates climbing, the number of Americans with prediabetes and type-2 diabetes is climbing too.

Being over-weight increases your chance of having type-2 diabetes. The good news, prediabetes is reversible when you choose to take action and make healthy choices. For a healthier lifestyle try to:

  • Eat a healthy diet low in saturated fats and sugar
  • Get active- even a little exercise can make a big impact
  • Maintain a healthy weight- see the pounds drop as well as your blood pressure and sugar
  • Kick the tobacco habit- quitting helps lower your risk for diabetes and heart disease
  • Check in with your doctor to get the right medications to help you take control of your diabetes

Knowing your risks can help you make healthy choices. What are some ways you are living healthy? Leave a comment and let us know!

caption-arrow  Feature photo by Robert Fornal