Wellness in Motion: Why Movement Matters

Hippocrates

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

Active Body, Healthy Life!

Physical activity is a key component of health and well-being. Incorporating movement into your day can positively impact your life in many ways, including:

Better Quality of Sleep

Improved Cardiovascular Health

Stronger Bones and Muscles

Easier Weight Management

Better Mood and Mental Health

Lower Risk of Diabetes and Certain Cancers

Individuals who engage in regular physical activity report higher levels of happiness and life satisfaction compared to those who are inactive, with a notable 30% increase in their overall sense of well-being.* Increased activity and movement was significantly related to life satisfaction and happiness in young, middle-aged, and older adults.

Tips for getting started

Start Slow

You don’t have to spend hours in the gym to reap the benefits of incorporating movement into your daily routine. As the saying goes, “One must walk before you can run.” Take five minutes this week to get in a stretch, go for a quick walk, or lift some light weights. Next week, make it ten. In no time at all, you will have created a new healthy habit!

Incorporate More Movement Wherever You Are

Did you know that we sit up to 15 hours a day? Fit in movement by making sure you stand up and move at least once an hour. Take the stairs, try a standing desk, park farther away, and add in exercise during commercial breaks while you’re watching TV.

Find Activities You Enjoy

Is there something you’ve always wanted to try? Now is the time! Is dancing your thing? Do you like to hike or swim? What about yoga? Be open to exploring different options.

Create a Routine

Make movement a habit, just like brushing your teeth. Schedule what you plan to do and when. Having SMART Goals (goals that are Specific, Measurable, Achievable, Relevant, and Time-Bound) increases the likelihood of your success by more than 90%. Checking in on your progress over time can be very motivating.

Seek Support

Do you prefer to work out solo or love a group? Either way, you don’t have to go it alone. Check in with an accountability partner or use a smart watch that tracks daily movement (steps, exercise minutes, etc.) to help you maintain momentum.

Additional Resources to Get You Moving

Movement & Flexibility Blog Posts

Check out our blog to learn about stretching, strength training, and more.

Blog Posts

Video Library

From beginner to advanced, we have the latest workouts you can do from the comfort of home (including yoga, full body, and hip-hop cardio).

Videos

Eight Dimensions – Physical Activity

Get an in-depth look at how movement not only helps your physical health but your mental health as well.

Physical Activities

Class Calendar

Stay active with free classes available virtually and in person.

Available Classes

Whole Health Coaching

Need a little extra help and guidance? This program begins with a consultation by a VEBA Care Navigator, a holistic Registered Nurse who reviews your health history and ensures your success by guiding you to the benefits and services that fit your needs.

The Whole Health Coaching program can help you address a wide range of health and wellness areas, from stress management and healthy eating to managing chronic conditions and work/life balance, throughout the program and beyond. Through six virtual or in-person sessions, you’ll explore the Eight Dimensions of Wellness (which includes physical activity) and develop a tailored plan for improved well-being.

More Info

Whether you are just starting your journey or looking for ideas to stay motivated to move more, we are here to support you every step of the way!

*Source: Zhang, Z., Chen, W., & Chen, L. (2019). The relationship between physical activity and happiness: Journal of Happiness longitudinal study.

Making Lifestyle Changes to Help Prevent Cancer

According to the World Health Organization, between 30–50% of all cancer cases are preventable. Certain unhealthy daily behaviors can increase our risk of developing cancer. Major lifestyle changes may not happen overnight, but working toward healthier habits can significantly reduce the likelihood of cancer. Practices like making time each day for physical activity, choosing healthier food options, and prioritizing regular checkups and screenings can all contribute to cancer prevention.

Here are some steps you can take that may help prevent cancer and pave the way for a long and healthy life:

Quit smoking.

When you quit smoking, you lower your risk of many types of cancer. These include cancers of the lung, bladder, kidneys, pancreas, cervix, mouth, esophagus, and throat.

Make healthy food choices.
Your diet should include:

Plenty of vegetables, fruits, beans, other legumes, fish, poultry, and whole grains.
Less red meat (such as beef, lamb, and pork).
Less processed meat (like bacon, hot dogs, sausage, and some deli meats).
Less food made from refined grains.
Less sweets and added sugars.

Find inspiration from our recipe library!

Maintain a healthy weight.
Being very overweight increases the risk of some forms of cancer. People whose extra body fat sits in the waist area may be at higher risk than people whose extra fat is in their hips or thighs.

Stay active.
Being active every day may prevent several cancers. And regular activity can help you get to and stay at a healthy weight. Being active and getting enough sleep may work together to lower cancer risk even more than activity alone, especially for women.

You can join free movement classes, in-person or virtually, on our class calendar! Or visit our video library for on-demand classes to take whenever and wherever you wish!

Protect your skin.
Most skin cancer is caused by too much sun. To protect yourself from damaging UV rays:

Seek shade from 10 a.m. to 4 p.m.
Cover up outdoors with a wide-brimmed hat and tightly woven clothing.
Apply broad-spectrum sunscreen on any exposed skin, even when it’s cloudy. Use SPF 30 or higher. Reapply if you’re in the sun for more than a few hours.
Wear UV-blocking sunglasses.
Avoid tanning booths and sunlamps.

Be wise with alcohol.
Drinking alcohol may increase your risk of some types of cancer. Any amount of alcohol may increase that risk. If you drink alcohol, try to limit the amount you drink.

Practice safer sex.
Safer sex includes using condoms and talking to every potential sex partner about their sexual history. Practicing safer sex helps prevent HPV, a sexually transmitted infection that can cause cervical cancer.

Get regular checkups and screenings.
Your doctor can schedule regular screenings for various types of cancer, such as mammograms for breast cancer and stool tests for colon cancer. Most screenings and checkups are to find cancer early, when it’s easier to treat and may even be curable.

Read this blog and download a free infographic for screening recommendations based on age.

Consider vaccinations.
Females ages nine to 26 can get the HPV vaccine to protect against the virus that can cause cervical cancer. Males ages nine through 26 may also get the HPV vaccine, which may prevent anal cancer and oral cancer. If you are age 27 to 45 and have not been vaccinated for HPV, ask your doctor if getting the vaccine is right for you.

Avoid toxins at work and at home.
Stay away from harmful chemicals and other things that can increase your chances of getting cancer. These things include asbestos, benzene, radon, and polluted drinking water. Take care when you use cleaning products, paints, solvents, and pesticides.

Making healthier life choices and sticking to them can be challenging, but you don’t have to do it alone. At the VEBA Resource Center, our Care Navigators are here to support and guide you toward becoming your best self. Together, you’ll create a tailored health plan for you based on your unique story, values, and experiences.

Start Your Personalized Wellness Journey