Tag Archives: Fitness Discounts

Controlling Carbohydrates for a Healthy Lifestyle with Diabetes

Around the Web: Your Healthy Lifestyle for Diabetes

When you’re diagnosed with diabetes, it affects many parts of your life. Making healthy lifestyle choices is important when trying to manage your diabetes.

Things you might not think about, like sleep, stress, and salt, can affect your diabetes. Keep these lifestyle tips in mind.

Your food choices have a huge impact on your blood sugar, and a healthy diet is a key piece of the puzzle when it comes to managing your diabetes. Counting carbohydrates can be an important part of managing your diabetes, especially if you use insulin, and this WebMD guide can help.

Sometimes, it can feel like diabetes is limiting your choices when it comes to food, but there are still lots of options. This list goes over 11 Drinks for People With Diabetes, so you have more options than water, and this guide can even help you choose the occasional cocktail safely.

You can also check out these helpful examples of the best and worst meals for dining out with diabetes.

The American Diabetes Association’s YouTube channel has a Healthy Eating and Recipes playlist with video tutorials to help you choose and prepare healthy meals.

Exercise is also an essential part of any healthy lifestyle. It’s important to get up and get out there for your body and for your diabetes.

Try these 10 muscle moves that help with your diabetes to begin strength training.

These tips can help you use exercise to prevent diabetes-related nerve pain and to improve your balance.

For more workouts and a huge variety of healthy recipes, head over to our Pinterest. And to learn more about nutrition, weight management, and the great fitness discounts we offer to our members, visit our online Wellness section.

Don't Fall with Tai Chi

Your Ultimate Guide to Fall Prevention

Each year as the weather turns icy, we return to one major health topic for older adults, avoiding a fall. How big is the risk actually, though?

Truth in Numbers

No matter how healthy you are, falling is a real risk. About 1 out of 3 adults age 65 or older falls each year, but less than half of those talk to their doctors about it.

Sure, you might think, but everyone falls once in a while, right? Kids fall all the time! But your mom falling could be a lot more serious than your toddler. Falls are the leading cause of fatal and nonfatal injuries in older adults.

In 2013, 2.5 million people were treated for nonfatal falls, and 734,000 of those had to be hospitalized. And in 2012, the medical costs from falls reached $30 billion.

They cause the most broken bones, traumatic brain injuries, and over 95% of hip fractures in older adults. And women are twice as likely as men to break a bone.

What Causes A Fall

Icy and slippery weather is of course a big reason that falls happen, but winter isn’t the only time to protect yourself and your loved ones.

Seeing is an essential part of most of our days, but as you age and your vision gets worse, it can increase your risk of falling. If you can’t see the danger, it’s harder to avoid it.

Some medications, both prescription and over-the-counter can cause side effects, like dizziness and drowsiness, that can make it more likely you’ll take a tumble.

Dangers in your homes, like tripping hazards, stairs, and slippery bathtubs, are a huge risk.

And many people who fall once are afraid of falling again and what could happen if they do. This leads them to limit their activities, lowering their mobility and fitness, which can actually increase their chances of falling and of getting hurt.

A recent study also found that many people’s falls are because of an infection, which can cause low blood pressure, which can make you feel dizzy or lightheaded. This can both lead to your fall, or make you confused about what happened afterwards.

Year-Round Protection

There are ways to help stop falls before they happen:

Get your eyes checked each year, and always keep your glasses prescription as up to date as possible.

Ask your doctor to review all your meds, and see if there are other options for any drugs that might be increasing your risk of falling.

Fall-proof your home. Adding grab bars in the bathroom and railings to stairs and even improving the lighting in your home can make a huge difference.

Get enough calcium and Vitamin D from foods like dairy, soy milk, orange juice, and salmon, or take a regular supplement.

Get tested for osteoporosis.

Remove clutter. A messy house can actually increase your chance of falling at home. Learn more.

Get active! There are great options and resources for getting healthy at any age.

  • Tai Chi is especially helpful for improving your balance and leg strength. Use this Tai Chi Fall Prevention Toolkit to get started now.
  • Try walking outside with friends or family.
  • Weight bearing exercises can lower your chance of hip fractures.
  • Water aerobics is a great way to move without stressing your joints.
  • Moving to the beat and changing to a rhythm are shown to reduce falls. Get dancing at your local senior center’s events, take lessons, or just let loose at home.
  • We want to help, too. Our Medicare members have perks to help you get fit at a gym of your choice.  Our members also get discounts at certain fitness locations.

All statistics are from the Centers for Disease Control and Prevention (CDC).

Healthy Life Choices

Being the Healthiest Version of Yourself

As you make your New Year’s Resolutions this year, we want to help! Not only do we help you get the medical care and preventive care that keep you healthy, we also want to help you make healthy life choices. 

Eating Healthy

A healthy diet and good nutrition can both help you be the best that you can be, a key part of making healthy life choices.

  • Eating a diet rich in vegetables and fruits can reduce the risk of heart disease, including heart attack and stroke
  • Eating a diet rich in certain vegetables and fruits may protect against certain types of cancer
  • Diets rich in healthy fiber can reduce the risk of heart disease, obesity, and Type 2 diabetes
  • Eating vegetables rich in potassium can lower blood pressure, decrease bone loss, and the risk of kidney stones

We know that knowing what to eat or finding healthy recipes can be hard. But making small changes in diet can affect your health in a big way, and we have people to help.

Members can call our Quality & Medical Management Department at 1-800-851-3379, ext. 8112 for more information. You can also check this blog regularly, follow our Twitter and Facebook for weekly recipes, or look at our Pinterest for hundreds of recipes and resources.

Getting In Shape

Exercise is also an important part of being the healthiest you can be. Regular physical activity provides a variety of benefits, like:

  • Controlling your weight
  • Reducing your risk of cardiovascular disease
  • Reducing your risk of Type 2 diabetes
  • Reducing your risk of some cancers
  • Strengthening your bones and muscles
  • Improving your mental health and mood
  • Improving your ability to do daily activities or prevent falls as an older adult
  • Increasing your chance of living longer

Clearly fitness can improve your health, but we know that gym memberships and workout equipment can be expensive.

That’s why we have teamed up with a number of gyms and fitness locations to give our members discounted memberships and rates. Look at that list and find a location that fits into your budget.

Learn more about health and wellness with Health Alliance.

Work Up a Sweat with a Workout Buddy

Sweat Glands Work Better in Pairs

There’s something special about being part of a group. Spoken or unspoken, you rest easier knowing, “We’re in this together.”

You experience that feeling when you exercise in groups, too. Research shows those who sweat socially, like with a workout buddy, are more likely to stick with their fitness plan and see success.

In a Baylor University study, after teaching 53 female college students a specific weight-training workout, the researchers told them to do it on their own 3-days a week for 6 weeks.

Can you guess what happened? Every single one of them quit the study.

A workout buddy doesn’t guarantee success, but it makes success more likely, a review of 87 studies on 50,000 people found this link to be clea).

Still not convinced? Here are 5 more reasons to think about grabbing a friend and workout buddy before hitting the gym:

  1. Time flies. This isn’t to say your 60-minute workout will be easy, but instead of constantly watching the clock, you can catch up on each other’s lives between sets, laugh, and have fun.
  2. No more Debbie Downer. Who likes canceling plans with a friend? If your workout partner is counting on you to be there, you’ll be less likely to bail.
  3. Share a babysitter. If your gym doesn’t have a kid center, share the cost of a sitter.
  4. Keep perspective. Most of us are hard on ourselves. When you have workout buddies, they can help you see your progress and remind you of how far you’ve come.
  5. Stay on track. Not only do friends help you see how far you’ve come, they also keep you thinner. Harvard University researchers found that a person’s risk of becoming obese goes up by 2% for every 5 obese friends or family members he or she has. Yikes!

Give social sweating a try, and let us know what you think.

And if you’re looking for a gym to join, check out our Fitness Discounts section.