Dr. Thomas Van Gilder, Humana’s National Medical Director for Wellness, is passionate about helping people achieve lifelong well-being. As part of his efforts to encourage greater participation in well-being activities, he will contribute regular blog posts on health and wellness issues and share ideas and insights to lead us forward on our journey to better health. This is his second post. If you missed his first blog post, click here.

We’ve all become familiar with a growing list of things that we shouldn’t be doing if we want to live longer, healthier lives: Don’t smoke! Don’t drink and drive! Don’t overeat! And now …. don’t sit? Are our chairs a health hazard, too? What’s up with that?

Research points to far-reaching negative effects on health
A recent study in the Archives of Internal Medicine compared the mortality risks among those who sit 11 or more hours a day with those who sit for less than four hours a day. It found that adults who sit 11 or more hours a day have a 40 percent increased risk of dying in the next three years, regardless of physical activity, weight, and health status. Another recent study suggests that people who have the “highest sedentary behavior” (that is, those who sit the most) have significantly increased risks of diabetes, heart disease, and premature death.

It is not entirely clear why sitting appears to increase the risk of disease and death, but the benefits of standing and moving more throughout the day are clear: more calories burned; increased energy, improved muscle health; and enhanced metabolism and lower cholesterol.

Taking action
For most of us, the longest periods of sitting occur at our jobs, making the workplace an area of focus for small changes that may make a big difference in your health – and your life.

• Get a pedometer or an activity tracker (such as a FitBit) and use it to measure and motivate yourself
• Take all phone calls standing up (pacing when possible)
•  Take stretching breaks throughout the day
•  Stop relying solely on technology: Meet face-to-face instead of texting, emailing and calling
• Switch to a standing desk or chair that includes active sitting (such as exercise ball or Swopper)

Now that you know the risks and know how to reduce those risks, don’t just sit there. Stand for something—your health, for example!

Dr. Thomas Van Gilder, MD, JD, MPH, is board-certified in internal medicine and general preventive medicine and public health. He currently serves as Humana’s national medical director for wellness, providing medical direction to HumanaVitality and other Humana wellness initiatives.

He previously served as vice president and medical officer for Humana’s Wisconsin market. He has served in a number of leadership positions with other leading companies, and spent more than nine years in the U.S. Public Health Service at the Centers for Disease Control and Prevention.

Dr. Van Gilder obtained a Masters in Public Health from the Harvard School of Public Health and is also an attorney specializing in intellectual property. He has written and spoken nationally and internationally on various public health and law topics, healthcare reform, primary care transformation, prevention and wellness, value-based benefit design and onsite clinics.

HumanaVitality recently brought six top food bloggers to Chicago for the Recipe Refresh Challenge. The Challenge was part of the ongoing promotion of the Vitality HealthyFood™ program, which incentivizes healthy eating by offering a 5 percent savings at Walmart on healthier food products, such as fresh fruits, vegetables and low-fat dairy.

The savings on items displaying Walmart’s Great for You™ icon can make it easier for families to make healthier choices and healthier meals. This program is just one way that Humana and HumanaVitality is wokring to  help members achieve lifelong well-being.

During the Recipe Refresh Challenge, participants worked in teams to create a healthy, after-school snack using available pantry items. Then, the bloggers participated in an individual dinner challenge where they put a healthy spin on a beloved comfort food recipe. The bloggers’ dishes were judged on taste, presentation, nutritional value and creativity.

At the end of the Challenge, Robin Sue Joss of Big Red Kitchen walked away as the top winner and Liz Della Croce of The Lemon Bowl took home the prize for first runner-up. Get the recipes for Robin’s Fork & Knife Pizza Burgers with Garlic Parmesan Oven “Fries” and Italian Coleslaw and Liz’s Sweet and Smoky Turkey Chili.

Congratulations and thank you to all participants! For more information about Vitality HealthyFood or the Recipe Refresh Challenge, please connect with HumanaVitality on Facebook, Twitter and Pinterest.

The 70 members of the second class of “Vitality Champs” recently ended their training in Orlando, Fla., with a new sense of purpose and commitment to become leaders of healthy behavioral changes.

HumanaVitality’s Vitality Champ Program, created in partnership with the Disney Institute, assembles a network of people who were nominated for the special training by their employers because of their passion for improving their own health and helping others to do the same. The three-day Champ Camps blend lectures, fitness activities, team-building exercises and networking to equip the Vitality Champs with the tools they need to inspire others to join them on a journey to lifelong well-being.

Watch the video above to get a better understanding of Champ Camp as those who attended explain what it has meant to them.

 

A diverse group of global thought leaders and innovators will gather in Louisville, Ky., from Sept. 19-22 for the 2012 IdeaFestival.

Given the need for a truly innovative and creative approach to address the nation’s significant health challenges, Humana and HumanaVitality are thrilled to be the title partners of the 2012 IdeaFestival because it offers an opportunity to demonstrate their commitment to helping people take steps toward achieving lifelong well-being through unique programs that are fun, competitive and rewarding.

One of the ways Humana will showcase innovation and creative thinking in healthy living is by offering the “HumanaVitality Wellness Challenge” for IdeaFestival participants. The Wellness Challenge offers numerous ways for participants to engage in healthy activities, including:

• Getting a free pedometer to track their steps at the Walkit station;
• Playing a healthy game with other participants at the Xbox Kinect Station;
• Taking a walk on a treadmill; Finding out their BMI and getting nutrition tips from experts;
• And for HumanaVitality members, taking a health assessment onsite.

The 2012 IdeaFestival will be a great way to underscore how dynamic programs that make fun things healthy and healthy things fun can reverse many of the negative health trends we see in our society.

Connect with HumanaVitality on Facebook and Twitter to get updates on IdeaFestival activities. You can also follow the conversation on Twitter via the #IF12 hashtag.

LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

Finding the time to get in a solid workout can be a tenuous task for many of us. What if we gave ourselves a new challenge to increase our brain activity, burn calories, increase happiness, and maximize production, all for low to no cost? By taking on this challenge, we could decrease sedentary tendencies and increase our well-being. Studies show that staying active throughout the day is not only great for our health, it is great for our productivity as well. Whether you work at home or commute to the office, there are plenty of options to keep you moving. Consider these 10 concepts and supportive references to make the most of your time at the office.

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LifeSynch, a Humana subsidiary, offers extensive health behavior resources, including behavioral healthcare, employee assistance program (EAP)/work-life services, behavioral pharmacy services, health coaches and Web-based wellness tools. As part of their commitment to change health behaviors and improve lives, LifeSynch’s health coaches will be contributing a series of articles that demonstrate how easy it can be to make a healthy change.

How often do you actually take a break during lunch? Enough time to warm up your meal in the microwave and get back to your desk to answer more email and phone calls?  Do you even remember to eat at all?   Studies show that taking some time during the middle of the day to recharge and refocus helps us work more effectively the rest of the day.

What do you eat?

Fueling your body during lunch is critical in helping you stay on track the rest of the day. If you don’t eat a filling and healthful lunch you will be reaching for snacks and caffeinated beverages (many times filled with sugar) the rest of the day to compensate. Here are some suggestions for easy lunches that can be prepared ahead of time and will keep you going.

• Wrap/pita bread: Pretty much anything can be put into a wrap or pita bread and become a delicious meal. Try leftover grilled or roasted chicken, hummus, rice, veggies, lean freshly sliced deli meat, or peanut butter and jelly.
• Energy-packed salads:  Lettuce, tomato, and cucumber with ranch won’t cut it.  Like wraps, anything can go into a salad. Add any leftover meat, bean, vegetable, cubed and toasted whole grain bread, tuna or sardines.   Add a few pieces of your favorite cheese, a handful of nuts or seeds, and you will have a delicious salad that will leave you energized.
• Tasting plates: This is a fun way to taste a lot of foods and leave you feeling satisfied and fueled. A great combination can include a handful of olives, a hardboiled egg, sliced pita bread with hummus or other healthful dip, a few bites of cheese, snap peas, a sliced apple and a few pieces of leftover prepared meat or tofu.
• Pasta salad: Use leftover whole grain pasta and a ton of chopped vegetables with a can of tuna and your favorite healthful salad dressing.  Think you will miss mayonnaise? Try mixing a little mayo with plain Greek yogurt for a high-protein, low-fat dressing.
• Rice bowls: Throw in leftover meats, vegetables and beans with a few drizzles of lime or lemon juice and olive oil for a balanced meal that fits into an all-in-one container.
• Add a social element: Talk to co-workers who have the same mindset as you about sharing the the burden of bringing lunch and try different things – maybe as easy as the tasting plates suggested above?

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