Member Login

Manage your benefits, check claims status, and more.

Login

active icon

6 quick fitness tips and tricks

1 The Miracle Drug

Regular physical activity is the closest thing that exists to a miracle drug. According to the American Cancer Society, adults should engage in 30 minutes of moderate activity five or more days a week. That may sound intimidating, but seem more manageable if you do it in 10-minute time intervals. Take a 10-minute walk in the morning, during lunch and 10 minutes in the evening.

You now have your 30 minutes!

2 Chair dips

Position yourself on the edge of a sturdy chair. Place your hands on each side of your hips and with your arms, move your hips off the chair. Using your arms, raise and lower your body 12 to 15 times. Rest for a moment and repeat one more time. This will tone and firm your triceps in five minutes a day.

3 The one-foot squat exercise

Stand on one foot and lift the other foot off the floor. Lower as far as you can on the standing leg and return to starting position.
If necessary, use a chair or wall to balance. Do 12 repetitions and repeat on
the other side.

4 Don't just stand there

It takes 14-21 days of repeat behavior to form a new pattern in your brain. Once the pattern is formed, the behavior becomes automatic. So for the next 21 days,
take the stairs.

5 Speed up your routine

When to speed up your routine. Walking is good exercise but if you want GREAT exercise, try speed walking or its stepped-up cousin, race-walking. Simply put, it is walking very fast with your arms swinging
in pace with the stride, and one foot is on the ground at all times without breaking
into a jog or run. Typically you will burn
as many calories as you would if you
were running slowly.

6 The advanced wall sit

Get yourself in a seated position using the wall (back against wall, slide down the wall and get in a position as if sitting).

Step one is to hold or as long as possible.
If you are ready to advance to the next level, get in the wall sit position, lift one leg and put your heel on the other knee. Hold for as long as possible. Switch legs and repeat
the exercise.

girl hanging from tree

Trying to lose weight?
Keep it simple.

Go back to basics. Eat three meals a day, exercise and drink 8, 8 oz. glasses of water

Get Ready, Get Set…

  • See your doctor before starting any exercise program.
  • Protect your feet. Make sure you have sturdy walking shoes that offer good support, shock absorption and traction.
  • Wear comfortable clothes. Choose lightweight fabrics—such as cotton—that will keep you cool.
  • Stay safe. Use a well-lit path or trail. Exercise with a friend to help keep you motivated.

…Go!

  • Stretch your muscles before and after your workout to prevent injury and soreness.
  • Start slowly. Start by walking for 5 or10 minutes and work your way up to longer distances.
  • Go at a comfortable pace. Don’t worry about speed. Regardless of how fast or slow you’re walking, your body will still benefit from the workout.
  • Focus on posture. Keep your back straight, head lifted and shoulders relaxed.
  • Stay hydrated. Drink plenty of fluids before, during and after your workout.
  • Change the scenery. Is the weather not cooperating? Go for a walk on a treadmill or around the mall. Tired of your same route? Try a different neighborhood or park. Vary your routine and stay motivated.
  • Make it an everyday habit. Try to walk for at least 20 minutes, most days of the week.
  • Focus on a total number of minutes per week and gradually increase them.

Stress-busting tips

The best ways to relieve stress are different for each person. Try these ideas to see what
works for you:

    • Exercise

    Regular exercise is one of the best ways to manage stress. Walking is a great way
    to get started.

    • Write

    It can help to write about the things that are bothering you.

    • Let your feelings out

    Talk, laugh, cry, and express anger when you need to.

    • Do something you enjoy

    A hobby can help you relax. Volunteer work or work that helps others can be
    a great stress reliever.

    • Learn ways to relax your body

    This can include breathing exercises, muscle relaxation exercises, massage, yoga,
    or relaxing exercises like tai chi.

    • Focus on the present

    Try meditation, imagery exercises, or self-hypnosis. Listen to relaxing music.
    Try to look for the humor in life. Laughter really can be the best medicine.