Regular physical activity is one of the most important things Americans can improve their health, along with consuming a healthy eating pattern. Everyone can benefit from regular physical activity. Regular, moderately intense physical activity is an important part of a healthy lifestyle.
Some of the benefits of physical activity include:
- Better physical and mental health
- Improved quality of life
- Increased energy levels
- Fewer aches and pains
- Weight maintenance
- Stronger muscles and bones
Current guidelines and recommendations, along with evidence based research shows that for important health benefits, most adults need at a minimum:
- 150 minutes (two hours and 30 minutes) each week of moderate-intensity aerobic activity (such as brisk walking); OR
- 75 minutes (one hour and 15 minutes) each week of vigorous-intensity aerobic activity (such as jogging or running); OR
- an equivalent mix of moderate- and vigorous-intensity aerobic activity.
Activity should preferably be spread throughout the week, and done for at least 10 minutes at a time. In addition, all adults need muscle-strengthening activities on two or more days each week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). For additional health benefits, adults should work up to 300 minutes (five hours) each week of moderate-intensity aerobic activity. Or, 150 minutes (two hours and 30 minutes) each week of vigorous-intensity aerobic activity. Or, an equivalent mix of moderate- and vigorous-intensity aerobic activity. Physical activity beyond this amount may provide additional benefits. Adults should also include muscle strengthening activities that involve all major muscle groups on 2 or more days a week.
For more information on Physical Activity Guidelines for Americans go to:
For more information call (270) 852-5561
Osteoporosis, Falls Prevention, Arthritis & Safety (Healthy & Safe Aging)
Osteoporosis is a disease that causes bones to become fragile and more likely to break. It is a silent disease that causes no symptoms until a fracture occurs. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also called fractures, typically occur in the hip, spine and wrist. Research indicates that osteoporosis is responsible for more than 1.5 million fractures each year. Eighty percent of those affected by osteoporosis are women. Caucasian and Asian women are at greatest risk for developing osteoporosis.
Some factors that increase the risk of developing osteoporosis include:
- Advanced age
- Family history
- Small or thin build
- Low calcium and Vitamin D intake
- Physical inactivity
- Excessive alcohol
- Excessive caffeine
- Chronic diseases of the kidney, lung, stomach and intestines
This is why prevention and early recognition are important. Risk factors are similar in men and women. Men of all ethnic groups are affected; however, Caucasian men appear to be at the greatest risk for osteoporosis.
Each year, thousands of Americans fall at home. Many are seriously injured and some are disabled. Falls are often due to hazards that can be overlooked but also easy to fix. Falls are a leading cause of injury and death for older adults. Up to 30% of community dwelling adults fall each year. Of those who fall, as many as half may suffer moderate to severe injuries that reduce mobility and independence. About 50 percent of older adults hospitalized for hip fracture never regain their previous level of function.
Fall risk factors include:
- Fear of Falling
- Vision Impairment
- Decreased Physical Function
- Medication Interactions
- Unsafe Environments
Regardless of age, we can all be at risk or know someone who is at risk for falling. Stay physically active and enjoy a variety of activities, including walking, as well as strength and flexibility exercises. Set a goal of exercising or being physically for at least 30 minutes a day. If you have concerns, discuss them with your healthcare provider.
For more information on Osteoporosis, Falls Prevention and Arthritis, call (270) 852-5561
For more information on Arthritis call 1-800-633-8100
The LivingWell program is for all eligible KEHP insured individuals. It can help you enjoy the little moments that add up to a greater well-being by offering you tools to help you work towards your healthy lifestyle goals.
LivingWell Promise: Earn up to $480 a year ($40 per month) in premium discounts for the following yearn by just completing the online health assessment or get a biometric screening to learn more about your numbers. You can earn 50 points if you complete both or 25 points for completing one!
- All employees who are eligible for KEHP insurance and retirees under the age of 65
- Only the plan holder is eligible to participate in the LivingWell program. Spouses and dependents are NOT eligible
- Employees who choose to waive the KEHP insurance are eligible to participate
Green River District Health Department provides the biometric screening to all KEHP insured individuals in all 7 counties (Daviess, Hancock, Henderson, McLean, Ohio, Union and Webster). The service provides a lipid profile by preforming a finger stick on an individual. Results will be provided to the individual within 10 minutes as well as getting the individuals height, weight, BMI, waist measurement and blood pressure.
For more information, please call 270-686-7747 ext. 3074