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GRANBY The Granby Council on Aging (COA) is up and running and getting ready for the New Year.

According to the December newsletter, they will be saying farewell to 2021 with A Fabulous 50s party on Dec. 30. Attendees are encouraged to dress to impress in 50s attire. Preregistration is required, and there will be limited seating due to COVID-19 safety measures. Bingo will start at 12:30 p.m. followed by music and hors doeuvres at 2 p.m.

The center will continue its exercise and crafts programs until the end of the year. On Fridays, the Easy Country Fitness starts at 10 a.m. and is for those Country music lovers. The instructor is Connie Clark, and it is described as a free fun, beginner-friendly dance class.

Adult Coloring is every fourth Monday at 1 p.m, with the next session on Dec. 27. There also is a stamp collectors group that meets every second and fourth Tuesday of the month. The next one will take place on Dec. 28.

Preparing for the winter weather is something that the Granby Council on Aging wants to make sure seniors are ready for. Together with the TRIAD, they have sponsored a program called Sand for Seniors. Those interested can call the center to order a bucket of sand to take home with them to prevent slips and falls on stairs and walkways when there is ice and snow.

Also, with the cold weather underway, there are free mens and some womens winter coats available. The COAs newsletter states, Please call or stop by to find something suitable for you. . See the January newsletter for upcoming and updated information on this event.

WestMass ElderCares catered lunch is available at the center on Monday, Thursdays and Fridays. Interested parties should call at least 24 hours in advance for a reservation. The suggested confidential, voluntary donation is $2.25.

For those who may need weekend meals delivered to their homes, one of the numerous Supportive Services available at the Granby COA is the Weekend Meals: Take and Eat Inc. People Feed People Program. The meals are prepared and delivered by the faith-based community in South Hadley and Granby on weekends for those who are 60 years and up, homebound, unable to shop, drive, prepare meals or have low mobility. Anyone interested can call Kathleen Ryan at 664-1041.

A list of upcoming January events and activities will be coming soon in the next newsletter. To view the December newsletter and for more information, visit granbycouncilonaging.org. The center will be closed on Christmas Day. The Granby Council on Aging is located at 10 West St. Granby and can be reached at 467-3239.

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Upcoming Granby Council on Aging events and programs - Reminder Publications

(NAPSI)As the world celebrates the new year, many will make an annual list of resolutions and goals, which often include improving overall health and fitness.

As we continue to weather the COVID-19 pandemic, improving overall health is front and center, more so than usual. However, according to the U.S. New Years Resolutions 2020 study conducted by YouGov, over half of those who set New Years resolutions cant follow through.

Luckily, exercise physiologist and Bowflex fitness advisor Tom Holland has a new approach to setting and reaching your health and fitness goals this year.

Focus on Anti-Resolutions

Holland recommends turning the typical New Years resolutions list on its head by creating anti-resolutions to focus on what youre not going to do. For example, instead of saying Im going to work out every day or eat only healthy foods, resolve to not make excuses. This can take the focus off the broader goal and onto in-the-moment actions. The next time you plan to go the gym or cook a healthy meal, and you start to come up with reasons todays not the day, you can remember your resolution to not make excuses. If you set unrealistic resolutions to transform your entire lifestyle all at once, its more difficult to take the necessary steps to get there.

Most people have made excuses for not making a workout or sticking to a routine. This anti-resolution approach changes the focus from overly ambitious goals to a more subtle mindset shift.

To help you continue or take those first steps on your fitness journey, Holland also recommends connected fitness services and apps, such as the JRNY digital fitness platform (https://www.bowflex.com/jrny.html). With the JRNY app, you can easily fit exercise into your schedule with a wide range of personalized, trainer-led workouts. JRNY is integrated with Bowflex cardio equipment, including stationary bikes and treadmills, and features off-product workouts such as HIIT, strength, yoga, stretch and Pilates, which can be accessed from a mobile device or tablet via the JRNY app. So many options means no more excuses. No matter your fitness level, goals or lifestyle, JRNY has exercise programs to help you stay motivated and active so you can make exercise a habit in your life.

Determine What Works Best for You

Often people struggle to get started working out because they think they need to go to the gym all the time or sacrifice privacy, comfort and entertainment to see results. Holland notes that its important to not let trends, other peoples opinions or even your own preconceived notions get in the way.

Its easier than ever before to find a workout routine that aligns with your lifestyle. If going to the gym isnt your speed, you could pick up a versatile fitness product such as a set of Bowflex SelectTech 552 dumbbells (https://www.bowflex.com/selecttech/552/100131.html) or download the JRNY mobile app (https://www.bowflex.com/jrny/subscribe/checkout) for access to hundreds of video workouts that can be done from the comfort of your own homeno expensive gym membership or commute required.

If you find your motivation is dwindling, the Bowflex Max Total 16 (https://www.bowflex.com/max-trainer/mt16/100915.html) is a great option that lets you do high-intensity, interval workouts at home while streaming your entertainment subscriptions including Netflix, Hulu, Amazon Prime Video, HBO Max, and Disney+.

This new year, try a different approach to health and fitness resolutions by kicking the overly ambitious goals of the past to the side in favor of setting anti-resolutions instead. At the same time, take advantage of what todays fitness technology has to offer to improve your odds of success and make this your year.

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Ring In The New Year With An 'Anti' Resolution List - Your Valley

If the algorithm has bopped you right into the belly of FitTok (thats fitness + TikTok), youve probably seen posts about the 75 HARD challenge.

Discoverable through hashtags like #75Hard and #75HardChallenge, this health challenge has led itself to shocking side-by-side transformations and six pack reveals all content that has undeniable virality.

But is the 75 HARD challenge really all its cracked up to be? Below, fitness experts, nutritionists, and mental health professionals weigh in on the internet craze thats only going to pick up steam as we roll into 2022.

75 HARD is a 75-day-long challenge that prescribes a number of different health, fitness, and mental strength protocols.

The big catch is this: If you do not adhere to these rules perfectly, you need to start back at day 1. Yep, even if youre just a minute short of your daily workout goal. Or, just a single ounce of water short.

Worth mentioning. There are more-intense variations for people who have already completed the original 75 HARD challenge. These are known as phase 1, phase 2, and phase 3 consisting of things such as:

75 HARD was designed by Andy Frisella, an entrepreneur now widely known for his podcast Real AF and his book 75 HARD: A Tactical Guide to Winning the War with Yourself. Dubbed a mental toughness program not a fitness challenge Frisella originally created 75 HARD in order to reach his own personal goal of getting his life back on track.

But now, the program is available for public consumption. Ive spent more than 20 years figuring out how to master mental toughness and Im putting everything Ive learned into a program I call 75 HARD he says in a podcast episode about the program.

Of note, as the CEO of many health and fitness companies, Andy Frisella certainly holds many accolades in the wellness space. But he is NOT a physical therapist, certified trainer, registered dietitian, or licensed therapist.

In short: Its goal is to help people develop mental toughness.

At face-value, 75 HARD looks like any ole intense, restrictive fitness plan, Frisella holds steady that this is not a fitness challenge.

THIS IS NOT A FITNESS PROGRAM. 75 HARD IS A TRANSFORMATIVE MENTAL TOUGHNESS PROGRAM, he writes on his website. If youre looking for a new fitness program or challenge, this is not it.

While he owns up to the fact that many people will experience physical changes (namely, weight loss), he says, The physical changes you see on the outside are a FRACTION of the results you can earn by completing 75 HARD.

The programs thesis statement is essentially this: Confidence, self-belief, discipline, and grittiness are all traits that exist inside every single one of us. But (!) they need to be cultivated through a program of habits and discipline, like 75 HARD.

There is nothing inherently unsafe about 75 HARD.

After all, many of the pillars of the program 90 minutes of daily movement, eating with your health in mind, prioritizing hydration are all in adherence to common recommendations by governing bodies like the Centers for Disease Control and Prevention (CDC) and World Health Organization.

However, theres one element of the program that can either work for or against an individuals safety: Its customizability.

Sure, that means people can morph the program to fit their current fitness level, training age, and recovery practices. But it also means someone can fail to adequately adapt the program to their abilities and wind up burning out, overreaching, risking injury, or under-eating.

For instance, the program requires that an individual do two 45-minute workouts each day. But if someone who hasnt stepped foot in a gym since Friday Night Lights was still on cable, tries to do 2 higher-intensity workouts, its going to be bad news bears. Remember that taking a couple of 45-minute walks works just fine.

In order for this program to be safe, people need to understand what their current fitness level is, says strength coach Albert Matheny, RD, CSCS, chief operational officer ofARENA Innovation Corp and co-founder of SoHo Strength Lab in New York City. You need to manage the intensity of what youre doing to suit your current abilities

Of course, no fitness, health, eating, or wellness program is going to be suitable for everybody. So, youd be wise to do as Frisella recommends on his website and consult a physician or other healthcare professional to determine if 75 HARD is a good fit for you. Do not start 75 HARD if your physician or healthcare professional advises against it, he writes.

Hormone health expert and holistic nutritionist Cristina Curp CHN, author of Made Whole adds: If youve got autoimmune disease, adrenal insufficiency, or any injuries, this might not be for you, as it can exasperate your conditions. It also might not be the right fit for anyone with a history of eating disorders, disordered eating, or body image concerns.

No doubt, following along with a movement program for 75 days can be beneficial! Consistency is key, says Matheny.

Assuming that the nutrition plan you choose to follow is filled with protein-rich sources and whole foods, Curp says you can experience increased energy, reduced stress, and better moods.

If you keep it up, you may even experience boosted immunity, reduced risk of heart disease, reduced risk of type 2 diabetes, and improved eye, teeth, and skin health, per the CDC.

And constantly drinking one gallon (or more!) of water a day can help you ward off symptoms of dehydration, such as irritability, fatigue, and dizziness.

Another potential benefit of this challenge? Its rigidity. Some people do incredibly well with more rigid programs, says Matheny. They feel it gives them extreme accountability.

Just like most things in life, starting something new takes prep and pace. Heres how to set your own.

First, start by thinking about what youre actually hoping to accomplish this coming year. Is improving your mental game your main objective? If so, then 75 HARD actually may be worth your time especially if you do well with rigid rules and structure.

However, if you have another goal or do better in programs that are a little less restrictive there are plenty of other routes you can take.

If you need to learn more about the challenge before deciding whether or not its for you, visit Andy Frisellas website, listen to his podcast episode on the topic, and consider buying the book.

Better yet: Consult your healthcare professional, a nutritionist, and a certified personal trainer. After all, determining whether you want to do the 75 HARD challenge isnt enough. You need to figure out how to do it in a way thats sustainable, accessible, and aligned with your abilities and health goals.

For example, a CrossFit athlete is going to have different nutritional needs compared to a yogi. Likewise, someone deciding to adhere to the ketogenic diet is likely going to want to take a different approach to movement than someone who doesnt have to adjust to being in a state of ketosis.

(FWIW: Frisella recommends this).

Setting yourself up for success may also mean investing in gear that will allow you to comfortably and safely do workouts outside. Depending on the season, that could mean anything from getting crampons for your hiking boots and a true winter jacket, or getting a quick-dry tank top and raincoat.

Oh, and while youre handing over your CC information dont forget to line up the nonfiction book stack.

The book has to be a self-development book of some sort for personal or professional growth, Frisella says. It does not have to be a business book. It can be a psychology book. It does not have to be a book on banking. It can be a book on something else.

Lets cut to the chase: 75 days is a long time its an especially long period of time to be making some tough sacrifices.

It will be easiest for you to overcome moments of hesitation or temptation if you have the support of your accountability partners whether theyre fit friends or family. So, be brave and tell people you trust that youre committing to this journey.

Maybe even gather a group of people to join with you. Just make sure that the person(s) you choose to embark on the program are as committed to it as you are.

Look, its called 75 HARD for a reason: This is an I-N-T-E-N-S-E regimen. But dont let that keep you from making alterations to the program that you may need to make for your health.

For example, if you have a lower back injury, take a rest day. If taking progress photos is ultimately destructive for your body image, skip that instruction altogether.

After all, doing something for 75 days is kinda neat! But at the end of the day, the goal should be to find a health, wellness, and fitness regimen that is sustainable long-term not one thats counterproductive.

As Matheny puts it, You dont need to do any kind of extreme challenge to see results, you just need to be consistent.

Bottom line: 75 Hard is an intense way to kick off your year. But like any other health or wellness venture, your goal should be to make it work in your favor instead of pursuing something thats not practical or helpful for you.

If this sounds like a good fit, consult your health professional and give it a shot.

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75 HARD Challenge: What You Need to Know Before Starting - Greatist

Athletico is committed to keeping employees and patients safe during COVID-19 and has taken several measures, including additional screening procedures, enhanced cleaning practices and appropriate distancing of patients during treatment sessions. In addition to in-clinic treatment at the Rockwall North clinic, Athletico is also offering telehealth virtual treatment options where patients can connect with a physical therapist through a secure online video chat.

"Many people think that pain is a normal part of staying active, but that's not true. My goal is to educate the community on the newest techniques in physical therapy to help them stay active and pain free," said Randi Termin, PT, DPT, SCS and Clinic Manager of Athletico Rockwall North. "I hope to build long lasting relationships with patients throughout the Rockwall community to understand their goals and help them on their journey to achieving those goals."

Services available at Athletico Rockwall North include:

Additionally, Athletico Rockwall North:

Athletico Rockwall North3005 N. Goliad StreetRockwall, Texas 75087Phone: 469-745-1935www.athletico.com/RockwallNorth[emailprotected]

About Athletico Physical TherapyAthletico Physical Therapy provides the highest quality orthopedic rehabilitation services to communities, employers and athletes in over 600 locations throughout 15 states with more than 5,000 employees. Athletico is committed to our patients and referring physicians through our patient-centric focus, positive work environment, attention to quality and high standard of care. Athletico measures patient outcomes and satisfaction and is dedicated to continuous improvement. Athletico was named #1 Workplace in Chicago, "Best Physical Therapy Practice in the Nation" by ADVANCE magazine, Top Workplace in the Nation and has been recognized as a leader in employee volunteering and charitable giving. Our services include physical and occupational/hand therapy, workers' compensation, women's health therapy, concussion management and athletic training. For more information, or to schedule a free assessment in clinic or now online with our virtual free assessments, visit http://www.athletico.com and follow us on Twitter at @athletico.

Media Contact: Dana Andreoli[emailprotected]630-259-5156

SOURCE Athletico Physical Therapy

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Athletico Physical Therapy Opens in Rockwall North - PRNewswire

Most of us wouldn't mind looking and feeling a bit younger than our chronological age. But many of us don't realize there are science-backed ways to keep your body young, inside and outand in some cases, even reverse the signs of agingthat you can start doing today, right where you are. These are five anti-aging secrets that experts use themselves. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Sleep is when the entire body cleans and recharges its systems, from the brain to the skin to immunity. Not getting enough can make you age faster. "Insufficient or poor sleep puts us at risk of premature aging, traffic accidents, and medical problems, ranging from depression to diabetes and heart disease," said researchers at Columbia University. "Sleep is probably my No. 1 anti-aging tip," nurse practitioner and skincare expert Nancy Pellegrino recently told Yahoo Life. How much is enough? Seven to nine hours of quality sleep a night, say those who should know, including the National Sleep Foundation.

Resistance training is key to preserving bone density and lean muscle mass, both of which decline with age. This can be done with free weights, machines or your own body weight. Case in point: Dr. Stuart McGill, professor emeritus in spine biomechanics at the University of Waterloo. He's in his 60s, has a hip replacement, and studies the best ways to exercise to stave off the effects of aging. He shares that he doesn't pump iron; he does strength-training exercises such as pushing, pulling, lunging, lifting, lowering and carrying. For pulling, he bought a TRX strap set. For pushing, he does standing press exercises.

RELATED: How to Reverse High Blood Pressure, Say Experts

Vitamin D is crucial for bone healthit helps bone absorb calcium. If you don't get enough, you could be setting yourself up for osteoporosis, a disease in which bones lose density and become more prone to breakage. Plus: "Vitamin D which acts as a hormone in your bodyhas a positive effect on the immune system and may even help offset some age-related immunity issues," said Alan Mensch, MD, of Northwell Health's Plainview and Syosset Hospitals in New York. Dr. Anthony Fauci, the nation's top infectious-disease expert, says he takes a vitamin D supplement daily.

When consumed in excess, sugar binds to collagen and elastin, two proteins in our skin that keep it looking firm and young. This creates advanced glycation end products (or AGEs), which damage collagen and elastin and actually prevent the body from repairing them. "Doughnuts are not the key to the fountain of youth," said Mona Gohara, MD, a dermatologist and associate clinical professor of dermatology at Yale School of Medicine. "Skin is an organ. As such, we should eat for our skin, as we do for our heart and brain." Your move: Reduce your consumption of added sugar. The most common sources: Sugar-sweetened drinks and processed foods. Focus your diet on fruits and vegetables and lean proteins.

RELATED: Your New Checklist for Avoiding COVID

Physical activity can make you look youngerand turn back the clock under the hood. "Findings from a few studies suggest that moderate exercise can improve circulation and boost the immune system," says the American Academy of Dermatology. "This, in turn, may give the skin a more youthful appearance."

A recent study published in the journal Cell Metabolism found that high-intensity interval training (HIIT) can reverse the aging of cells and muscles in older people. "Based on everything we know, there's no substitute for these exercise programs when it comes to delaying the aging process," says Sreekumaran Nair, MD, the study's lead author. "These things we are seeing cannot be done by any medicine.

"We encourage everyone to exercise regularly, but the take-home message for aging adults that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits." And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Anti-Aging Secrets That Experts Use Themselves Eat This Not That - Eat This, Not That

For years, your phone was more a gym distraction than a gym tool, a gateway to texting rabbit holes and fantasy-football check-ins and the occasional #gains selfie. But now that touch display is ready to be something else. Now your phone is ready to push you to sweat more and build muscle faster.

Why? Because the pandemic hit the light-speed button on the development of fitness apps. The new ones do more than make you sweat; these apps deliver motivation, inspiration, and accountability. All of this progress was much needed this year, since fitness mainstays were again in flux. Gyms struggled to stay open (again), and critical gym gear was in short supply (again). For much of the year, you could count on just a few sweat options: yourself and the right app (and Mens Health, of course).

The best fitness apps are now optimized for our pending post-pandemic lifestyle, letting you replicate the gym experience youve always wanted, no matter your equipment or your location. A decade ago, a fitness app was just a collection of move names, sets, and reps. But todays best virtual platforms also feature in-depth coaching, bringing a trainer or group-class atmosphere into your living room.

Thats why even gym chains, which once viewed virtual fitness as a rival, are getting in on the action. Life Time started offering virtual training sessions over Zoom and FaceTime earlier this year, and it has more than 150 on-demand workouts on its app. And trainers like celeb muscle sculptor Don Saladino and the no-nonsense Bobby Maximus have found new life on apps.

For a long time, I stayed away from a lot of apps, says Maximus. The biggest reason I decided to do an app was it gave me the ability to reach the most people. In real life, Im not scalable. An app helps.

An app is also with you constantlyeven when youre not in the gym. It can assist you with everything from diet to sleep to mental focus. So it can help keep you on track when temptation strikes, whether youre loitering in the cookie aisle or binge-watching Yellowstone, says nutritionist and trainer Angelo Poli. Training in person, people think its all about the workout, says Poli, who sold his gym last year to focus on coachinghis clients through his own app, MetPro.The app tells them its equally about everything theyre doing outside the gym:food, sleep, stress.

Its encouragement, instruction, and inspiration, all at the press of a button. But to get the most out of these fitness apps, youll want to check out these tips.

Apps still struggle to replicate a sense of community, leaving you with no one to commiserate with after a brutal WOD. Build your own virtual community with this advice from Peloton instructor Adrian Williams.

Chat Away - Apps like Ladder and AppleFitness+ have chat functions. Use them, says Williams: There is a way to support individuals there for the same purpose as you.

Be Honest - The gym struggle is real. Dont be afraid to say it. Williams recalls a user saving a tough pushup till next week. Those comments make me smile, he says.

Actively Recruit - Cant make virtual friends? Ask longtime training buddies to join your app. Tell your friends and start doing it together! says Williams. Nothing feels better.

Virtual workouts can bring a trainer into your living room, but that trainer still needs plenty of help. I can only see what you let me see on the screen, says MH fitness director Ebenezer Samuel, C.S.C.S. Get around that challenge (and others) with these tips.

Create a "Gym Space"

Don't train in the same space that you work or relax in, says veteran trainer Lauren Kanski, NASM. Set a corner apart in your room (a yoga mat could do the trick), so your training space feels unique. Itll help you mentally escape, says Kanski.

Headphone It In

Whenever possible, wear Bluetooth headphones, says Daniel Giordano, C.S.C.S., head physical therapist at Bespoke Treatments. This lets you move around during your session, and even if you move far from your screen, youll always hear your trainers cues.

Skip Your Close-Up

Your trainer will want a full-body view of each exercise; that cant happen if you place your phone on the ground. Buy a cheap tripod, says Don Saladino, whos virtually trained Ryan Reynolds and Billy Crudup, or lay your laptop or phone on a table or chair.

Bring the Gym Home

If you're investing in an app subscription, invest in basic gym tools, too. This will keep the workouts fun. It wont be motivating to stick to a plan with a makeshift broomstick, says Kanski. Start with a pair of 20-pound dumbbells or a medium-strength resistance band.

Follow these two rules to transform IG, which is full of workouts, into a free fitness app.

Focus On Initials

A host of trainers regularly post free workouts on Instagram. But many of the workouts in your IG feed wont truly help you build muscle or strength. Theres so much free content, says Samuel, but free and good arent the same. Separate influencers from trainers by looking for certifications. Stick with trainers who have C.S.C.S., NASM, or NSCA-CPT after their names.

Build a Plan With Saves

Many gymgoers choose a different workout every day. Instagram is packed with variety, says Samuel, so you might think every workout needs to include new exercises. Instead of picking random workouts, make use of Instagrams underutilized save icon.

Choose three to five workouts at a time, and hit the save icon on the bottom right of the post. For four to six weeks, do those workouts exclusively. This will allow you to progress in those workouts, says Samuel, instead of trying too many new moves. Yes, this may seem repetitive. Its also a surefire path to strength.

2021s app explosion has yielded a multitude of choices. Not sure which ones for you? Start with these four categories of apps, each of which is designed for a different training goal.

The fitness app experience used to be solitaryjust you and your phone. But a handful of apps let you work out alongside friends, enticing group fitness fans.

Best Option: Apple Fitness+

You can now call a bunch of friends (up to 32) on FaceTime (or in a group chat), then immediately jump into any Apple workout or meditation session. Fitness+ replicates group fitness competitive-ness, too: When somebody closes an Activity ring, youll get a notification.

Price: $10 per month, or $80 per year

Sure, you could do the same workout as everyone else. But if you have a nuanced fitness goal (think: mastering a pullup), youll need more one-on-one attention.

Best Option: Future

Future lends an Apple Watch to every member for easy metrics tracking and connects you to a trainer who sends you custom workouts, complete with videos for each move. Do the workout, then check in with your trainer, whos available to talk about everything from workouts to nutrition to why you didnt feel yesterdays biceps curl.

Price: $149 per month

From Richard Simmons to Tae Bo, classic follow-along videos defined 1990s home fitness. Three decades later, the format still delivers fat-blasting goodness on a host of platforms.

Best Option: All Out Studio

The best part about All Out Studio isnt that its our own app (although that never hurts). The more important thing is how it evolves follow-along videos, organizing workouts from the likes of Don Saladino, kettlebell master Eric Leija, and MH fitness director Ebenezer Samuel into programs built for your long-term fitness goals.

Price: $15 per month

The issue with most apps: Nobodys actually watching your form. So you can round your back on your deadlifts or rush through your childs pose cool down.

Best Option: FlexIt

FlexIt connects you directly to a trainer for a live one-on-one session. This means you have somebody watching your every move via a FaceTime-like interface thats tailored for training. And when your form is off, your trainer can screenshot a frame of your move and telestrate the corrections to you instantly.

Price: From $75 per workout session

A version of this story originally appears in the December 2021 issue of Men's Health, with the title "APPSOLUTE MUSCLE".

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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These Fitness Coaching Apps Can Help You Stay Fit With Your Phone - menshealth.com

In today's short-attention-span world, it's easy to filter out important things you should remember. Doing so can be dangerous. You need to keep your mind sharp as your body ages, to stave off diseasein fact, Alzheimer's disease remains one of the top 10 causes of death in America, responsible for 121,499 souls last year. To protect yourself, follow these essential 7 tips that improve your memory, according to science. Some of them are even fun to do. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Science has shown "that memories relating to an event are scattered across the brain's sensory centres but marshalled by a region called the hippocampus. If one of the senses is stimulated to evoke a memory, other memories featuring other senses are also triggered." This is why if you smell a favorite dish, like lasagna or browniesor, say, beets and sourdough bread for meyou can remember the exact place you were when eating it as a kid (in my parent's kitchen in Poland). Apply this learning to making new memories. If you want to remember something, consider your 5 senses when doing so.

RELATED: Simple Ways to Live to 100, Say Experts

When learning new information, chunk it up, like you do with a phone number (555-439-9999). Notice the three separate sections? Now you can apply that to anything: A grocery list (meats, veggies, dairy, snacks). People's names at a big meeting (those on the right side of the table, and those on the left side). A list of ways to improve your memory (lucky for you, we chunked this list into an easy 7 to rememberkeep reading for the rest of the tips). Anything can be chunked up.

RELATED: Surprising Side Effects of Marijuana After 50

Get at least 150 minutes a week of aerobic activity ineven a brisk walk will do, or 75 minutes of something more hardcore. "Exercise and physical activity programs have been shown to improve brain health in a variety of ways, including aspects such as memory, attention, and processing speed," said Ryan Glatt, MSc, CPT and Brain Health Coach. "With dementia and Alzheimer's Disease on the rise, an evidence-based, individualized, and multimodal exercise program led by certified exercise professionals may be one of the best ways to make a dent in the epidemic of cognitive decline."

RELATED: The Easiest Way to Live Longer, Says Science

"Get enough sleep!" says Dr. Myles Spar, Chief Medical Officer of Vault Health, "Besides the above-mentioned sleep benefits, late at night, people make poorer choices with food and alcohol. Shutting it down on the early side can reduce those temptations. Throughout the day, take time to rest when you can. Think about your craft, sport, or work in a positive way before going to bed." A good night's sleep "can improve memory, attention, and sleep," says Dr. Spar.

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"You're more likely to forget things if your home is cluttered and your notes are in disarray," says the Mayo Clinic. "Jot down tasks, appointments and other events in a special notebook, calendar or electronic planner. You might even repeat each entry out loud as you jot it down to help cement it in your memory. Keep to-do lists current and check off items you've completed. Set aside a place for your wallet, keys, glasses and other essentials."

RELATED: 10 Ways to Look a Decade Younger, Say Experts

"Limit distractions and don't do too many things at once," says the Mayo Clinic. "If you focus on the information that you're trying to retain, you're more likely to recall it later. It might also help to connect what you're trying to retain to a favorite song or another familiar concept." Next time you want to remember people from a dinner party, sing their names to the tune of "Happy Birthday"you can even do it while washing your hands.

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Stress has been proven to interfere with your memoryin fact, "stress affects cognition in a number of ways, acting rapidly via catecholamines and more slowly via glucocorticoids," says one study. To destress, "use mindfulness to transition more smoothly between the different areas of your life, such as from the office to home or from work mode to family mode if you're working remotely," says Julie Potiker, certified Mindful Self-Compassion (MSC) instructor and author of Life Falls Apart, but You Don't Have To: Mindful Methods for Staying Calm in the Midst of Chaos. "Taking 5 10 minutes to get grounded and centered after work before you interact with your family, for example, can make a huge difference in how you show up for them."

"And you can do this practice for any transition," she continues, "between running errands and returning home, between weaving through traffic and meeting a friend for dinner, between dropping the kids off at school (or setting them up for remote learning) and starting your day. Tapping into mindfulness for even a few minutes as you go from one thing to the next can reduce stress and increase feelings of calm and clarity which benefits you and everyone around you!" And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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What is one unique employee benefit a company can offer to enhance its workplace wellness program?

To help you enhance your workspace wellness program, we asked recruiting professionals and business leaders this question for their insights. From unlimited paid time off to pet insurance, there are several ways to improve employee wellness at work.

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Here are 10 ways to enhance wellness your workplace wellness program:

One of my favorite employee benefits at Markitors is our unlimited paid time off. In life, unexpected opportunities and events take place that are difficult to say no to. Therefore, unlimited PTO gives employees this realistic flexibility so that they never have to say no to an amazing, last-minute opportunity. Additionally, PTO is now viewed as a privilege that employees can appreciate, rather than counting the days left of the calendar year that they can take off.

Thylan Le, Markitors

Ergonomic home office consultations are a unique employee benefit companies can offer in workplace wellness programs. Many employers offer a home office stipend for remote team members, however, few employees know how to optimize this perk to ensure that their workspaces are ideal environments. Companies can contract with a consultant that will Zoom with employees, survey the current setup, and offer suggestions for ways to arrange the space as furniture to obtain. This guidance means that team members will have more functional and comfortable workspaces, and employers get more bang out of their buck with the work-from-home setup benefit.

Michael Alexis, TeamBuilding

The simplest thing that companies can do is offer time off to recover from burnout or personal challenge with limited, full, or no pay, without time constraints. By normalizing the concept of allowing people to take time off to look after themselves, companies can encourage people to prioritize their health and well-being. Alongside, leaders and managers should be trained to identify signs of early burnout and personal distress and should be given the tools to empathically reach out to their team members.

Joe Flanagan, VelvetJobs

Pet insurance is something all owners think about but many see it as a luxury they cant afford. By offering pet insurance will provide your employees with peace of mind in knowing their pet is covered should the unthinkable happen and show them your care about their furry friends too.

Amit Raj, The Links Guy

There is no doubt that remote work has impacted our work-life balance. Many of us enjoy newly gained flexibility, but there are times when we struggle with unplugging after work and drawing a clear line between work and free time. Thats where wellness programs can offer great support.At LiveCareer, we introduced an esports challenge to improve teams collaboration, facilitate interactions, and strengthen our teamwork when were not in the office. After a while, weve observed that our employees started bonding on an individual level, and their general job satisfaction increased. This wellness program helped them to stay healthy and allowed them to build meaningful relationships with their colleagues.Weve observed that our employees appreciate that our company takes their health and mental wellbeing seriously. This results in higher employee engagement, increased productivity, and better collaboration between team members.

Dorota Lysienia, LiveCareer

Over the past several years, mental wellness benefits have become increasingly important to employees, and now businesses, through mobile applications, have a unique way to enhance their mental health programs. Today, more companies are including digital mental wellness packages as a part of their overall benefits, providing their employees instant access to professional mental health experts. These apps offer benefits to both the employee and the business, as employees can now address issues almost as they happen, while businesses get the benefit of reducing stress among their team members, making them more productive.

Yuvi Alpert, Nomie

Companies that are looking to enhance their workplace wellness should consider offering annual or semi-annual retreats to their employees. This would be something such as a spa trip, or a relaxing vacation for the weekend. Its important to help your employees maintain low-stress levels, and wellness efforts like this can be very beneficial to overall health.

Saneem Ahearn, Colorescience

One unique employee benefit a company can offer to enhance their workplace wellness program is free membership to Headspace Plus. As a meditation + wellness app, Headspace offers team subscriptions where employers can create a team meditation experience. This is not only a proactive way to incorporate mental health and wellness into the lives of each employee, but also encourages team-building and a strong corporate culture.

David Wolfe, Olivers Apparel

Giving employees discounts they can use toward a membership at a local fitness gym is a great employee benefit. This will help enhance the workplace wellness program by keeping them in shape and encouraging them to have a healthy work-life balance. The gym you choose could be one thats close to the companys office and has a lot of equipment and offers many different exercise classes.

Adam Reed, Crown & Paw

Studies show that stress about finances and careers can negatively impact people at work and at home. Help reduce the stress in peoples lives by offering free financial planning and career advice. These are things that people often benefit from but rarely invest in. Savvy employers know this and offer programs that help.

Nicole Fernanandes, Blu Ivy Group

Terkel creates community-driven content featuring expert insights. Sign up at terkel.io to answer questions and get published.

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10 employee benefits that enhance workplace wellness programs - AZ Big Media

1 : physical activity that is done in order to become stronger and healthier Get plenty of fresh air and exercise. Swimming is my favorite kind of exercise. See More ExamplesI need to get more exercise. [=I need to exercise more frequently] She plays tennis chiefly for (the) exercise.Hide

2 : a particular movement or series of movements done to become stronger and healthier knee exercises She did stretching exercises before her daily run.

3 : something that is done or practiced to develop a particular skill arithmetic exercises vocal exercises Do the writing exercise at the end of each chapter.

b : the discharge of an official function or professional occupation exercise of his judicial duties

c : the act or an instance of carrying out the terms of an agreement (such as an option) often used attributively an option's exercise price

2a : regular or repeated use of a faculty or bodily organ

3 : something performed or practiced in order to develop, improve, or display a specific capability or skill arithmetic exercises vocal exercises

4 : a performance or activity having a strongly marked secondary or ulterior aspect party politics has always been an exercise in compromise H. S. Ashmore

5a : a maneuver, operation, or drill carried out for training and discipline naval exercises

b exercises plural : a program including speeches, announcements of awards and honors, and various traditional practices of secular or religious character commencement exercises

transitive verb

c : to implement the terms of exercise an option

2a : to use repeatedly in order to strengthen or develop exercise a muscle

b : to train by drills and maneuvers exercise troops

3a : to engage the attention and effort of

b : to cause anxiety, alarm, or indignation in the issues exercising voters this year

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Exercise Definition & Meaning - Merriam-Webster

The long-term disruption and chronic stress brought on by the coronavirus pandemic have taken their toll on the American public in countless ways.

Across the adult population, the aggregate health impact is showing up in the form of higher blood pressure readings, especially among women, and physicians now are concerned about long-term risks if their patients don't take concerted action to address the problem.

A new, large-scale study from the Cleveland Clinic and Quest Diagnostics tracked the blood pressure readings of more than 464,500 U.S. workers and their spouses who participated in company wellness programs over a period of three years from 2018 through 2020.

The research, published Monday in the journal Circulation, found that average readings jumped significantly between April 2020 and December 2020 compared to the previous year. Not surprisingly, those months overlap directly with the onset of the pandemic and dashed routines that saw many Americans abandon exercise, turn to drinking, eat poorly and skip routine medical checkups all things that can contribute to higher blood pressure readings.

High blood pressure refers to the measurement of blood against the walls of arteries and is determined by a reading of two numbers in millimeters of mercury, or mmHg. The top number, the systolic reading, is a measure of pressure as the heart contracts, while the lower number, the diastolic reading, measures pressure when the heart rests between beats.

Though there is ongoing medical debate about the ideal blood pressure, the normal range is considered about 120/80 mmHg or less.

Between April and December last year, blood pressure readings rose by a monthly average of 1.1 to 2.5 mmHg for systolic blood pressure and 0.14 to 0.53 mmHg for diastolic blood pressure compared to the previous year.

Researchers have theorized that the blood pressure increases among women, who represented just over half of the study participants, may be due in part to heavier burdens placed on working women during the pandemic. The average of age all study participants was about 45.

"We did see more pronounced increases in blood pressure in women," lead study author Dr. Luke Laffin, a preventive cardiologist at the Cleveland Clinc, told CNN. "Now, we don't know the exact reason for that. However, we do know and there's data to suggest that the pandemic has tended to place more of an outsized burden on women, particularly women that work, and this is an employer-sponsored wellness program."

There also has been some criticism of the study's exclusion of race and ethnicity data, The New York Times reported. Hypertension, the long-term condition associated with elevated blood pressure, disproportionately impacts Black Americans, who were also harder-hit by the pandemic.

Laffin said the higher readings during the pandemic are likely the result of multiple factors rather than any one thing. Higher alcohol consumption, chronic stress, poor diet and lack of adherence to medications all can contribute to higher blood pressure.

"I think a critical piece is that we know so many people lost contact with the health care system, and lost control of blood pressure and diabetes," Laffin told the Times.

Hypertension affects nearly half of U.S. adults and is among the most deadly chronic conditions in the country, claiming more than 516,000 lives in 2019, according to the CDC. Since it is often asymptomatic, medical check-ups are a priority for groups who may be at higher risk people who are over 35, pregnant women, those who are overweight and people who aren't active or consume too many fatty or high-sodium foods.

If left untreated, high blood pressure can lead to a range of health problems that may result in heart attacks, strokes, aneurysms, heart failure or narrowed blood vessels in the kidneys. It can also lead to cognitive impairments that worsen over time.

For those who have seen their blood pressure readings rise during the pandemic, there are a number of steps that can be taken to help return to a normal range.

Regular exercise such as walking, jogging, cycling and swimming are all helpful in reducing blood pressure and keeping weight down. High intensity interval training, which involves short bursts of energy followed by lighter recovery periods, can be an especially effective piece of an exercise program alongside some weight training. Those who may not have a firm grasp of their limits are advised to consult with a doctor to develop a plan for physical activity.

Following a more conscious diet also can have a beneficial impact for those with high blood pressure. Eating fewer foods high in salt, sugar and refined carbohydrates will help normalize blood pressure, while focusing on foods high in potassium will go a long way.

Some recommended foods include low-fat dairy items such as milk and yogurt, fish and range of fruits and vegetables including bananas, apricots, oranges, avocados, sweet potatoes and spinach.

The National Institutes of Health uses the DASH diet (Dietary Approaches to Stop Hypertension) as a useful guideline for people with high blood pressure. A high protein diet paired with high fiber can help maintain a healthy balance without ditching favorite meals.

Avoiding processed foods deli meats, snacks like chips and crackers, canned soup and pizza will help reduce intake of sodium, sugar and refined carbohydrates.

Dark chocolate, for those who need a good treat, offers many health benefits including the flavonoids in cocoa that help widen blood vessels.

Another important goal for those aiming to lower their blood pressure is finding ways to reduce stress, whether it's simplifying a chaotic and demanding lifestyle or seeking out activities that aid in stress relief. Yoga and meditation are valuable tools to better manage stress, as is drinking green tea and oolong tea. Getting good, restful sleep on a consistent basis also can have a profound impact on keeping stress at bay.

Certain supplements and herbs can be used to supplement dietary and lifestyle changes. Garlic and garlic extract are both known to lower blood pressure, while ginger root, sesame oil, tomato extract and cinnamon are among the herbs associated with improved readings, according to Healthline. Whey protein, magnesium and citrulline can be added to a supplement routine as well.

One critical step to take if high blood pressure has become an issue over the past year is evaluating lifestyle changes that may have happened during that timeframe. Drinking more alcohol, smoking and consuming high amounts of caffeine are common culprits and should be avoided or reduced as part of a larger health plan.

The most important thing to do for people who are at risk is scheduling a doctor's appointment to consult about options, which may include prescription medications to help lower blood pressure.

Making a series of small changes can add up to a big difference when it comes to avoiding or managing hypertension, and as research continues to reveal the wider health consequences of the pandemic, taking proactive steps to lead a healthier life will prevent these changes from leading to long-term conditions.

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Blood pressure has spiked during the pandemic, but these tips can help you lower yours - PhillyVoice.com

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