Can a 10-Minute Workout be Effective?

From Sharp Health News, a publication of Sharp HealthCare

Even a 10-minute workout performed at moderate to high intensity can make a huge difference in your health and fitness level. Brief high-intensity interval training (HIIT) workouts boost metabolism for hours, raise the body’s fat-and-calorie-burning power throughout the day, and can contribute to improved energy levels, sleep and cognitive function.

To get started, try this 10-minute cardio routine:

10-Minute Cardio Blast
Warm up with a light jog in place (30 seconds), then complete the following 5 exercises:

Jumping jacks 30 seconds
Rest 30 seconds
Burpees 30 seconds
Rest 30 seconds
High knees 30 seconds
Rest 30 seconds
Squat jumps 30 seconds
Rest 30 seconds
Push-ups* 30 seconds *Traditional or on your knees

Once you complete 1 round of all 5 exercises, rest for 60 seconds, then do a second round.

The VEBA Resource Center offers HIIT Cardio Beginner Classes. Offering plenty of modifications, this class will give you a great total body workout. Check out our calendar to sign up for an upcoming class.

3 Easy Mindfulness Practices

From Sharp Health News, a publication of Sharp HealthCare

Mindfulness is about being in control of your mind, rather than your mind being in control of you. It is the ability to be fully present as we go through our daily activities and during profound or challenging experiences — a skill proven to be very useful during trying times.

There are several ways to practice mindfulness. The key is increasing your awareness of both your mind and body, and what is going on in both. Try these three mindfulness activities to get started:

1. Breathing activity

Standing tall or sitting somewhere quiet and comfortable, focus on your breathing.
Breathing in completely, notice and follow the sensations of your breath coming in.
Keeping your attention at the center of your body, exhale, breathing normally and maintaining attention.

2. Sensory activity

Lie on the grass, look up at the sky and watch the clouds roll by.
Feel the grass with your fingers and the air on your skin and the firm ground supporting your whole body.
Listen to the sounds of the birds, wind blowing through the trees and other activity around you.

3. Physical activity

Take a mindful walk, walking without any purpose or intention other than the walk itself.
Practice noticing each step and breath you take.
Keep your steps slow, relaxed and calm and try not to allow your thoughts to drift throughout your stroll.

Remember, it’s not about doing it perfectly – it’s about practicing. The more you practice mindfulness, the greater the benefits you’ll see.

The VEBA Resource Center offers Midday Mindfulness Refresh Classes, allowing you to explore mindfulness of the body, breath, emotions and heart to improve your overall quality of life and sense of well-being. Check out our calendar to sign up for an upcoming class.

Exercises to Help Ease Back Pain

From Sharp Health News, a publication of Sharp HealthCare

A healthy back keeps you doing the things you love, such as playing with your children or grandchildren, hiking a trail, traveling or walking long distances. Without a healthy back, your life becomes limited.

These 3 simple exercises help prevent and alleviate back pain:

Overhead arm and body stretch

This stretch can be done standing or sitting. Sit your bottom in the middle to front of a chair or stand to begin. Raise your arms over your head, with your palms facing forward. Breathe 5 to 10 deep breaths. Lower your arms and repeat if desired.

Alternate side body stretch

Stand about a foot away from the wall. Raise 1 hand and arm up on the wall and place the other hand flat and directly at shoulder level on the wall. Reach as high as you can with the hand on the wall above your head and breathe in 3 to 5 deep breaths. Lower the raised arm and repeat with the other arm.

Pelvic tilt exercise

This exercise is done on the floor. Start on your back with your knees bent and feet on the floor. Flatten your back against the floor by tightening your abdominal muscles and lifting your pelvis up slightly without lifting your hips off the floor. Do 3 sets of 15 repetitions, at once or throughout the day. Stretch every day to avoid back pain. It’s also important to keep up a regular physical exercise program to maintain back strength.

Stretch every day to avoid back pain. It’s also important to keep up a regular physical exercise program to maintain back strength.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes, focusing on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Check out our calendar to sign up for an upcoming class.

5 Free Summer Activities to Help You Stay Fit

From Sharp Health News, a publication of Sharp HealthCare

San Diego offers miles of shoreline, plenty of sunshine and warm temperatures throughout the year. Why not work in a little workout while enjoying the offerings of America’s Finest City?

Here are 5 free ways to get fit during summer in San Diego:

On your mark, get set, go! Walk, jog, hike or run along San Diego’s miles of beaches and mountain trails. From Coronado to Oceanside, a stroll in the sand or on a path can literally — and figuratively — take your breath away.
Dive right in! Enjoy the beautiful Pacific Ocean. Swim, surf or boogie board where lifeguards are on watch and don’t forget to do the stingray shuffle on your way into the water.
Take the stairs. From La Mesa’s “hidden stairs” to the Convention Center and staircases leading down to some of the area’s best beaches, San Diego offers several great stair workout spots.
Be a baller. From football to volleyball, tennis to basketball, San Diego has loads of courts, parks, beaches and fields open to the public. Even a Frisbee will do.
Get your groove on. Several local parks offer free concerts throughout the summer months. Grab a blanket, picnic basket and a few friends and dance the night away.

Whatever outdoor activity you choose, always be prepared. Drink plenty of water beforehand and bring some with you to stay hydrated; wear appropriate clothing and footwear; and always wear sun protection, including hats, sunglasses and a broad spectrum sunscreen with at least SPF 30.

The VEBA Resource Center offers Dance Fitness Classes for adults, featuring your favorite dance styles from hip hop to Zumba. Check out our calendar to sign up for an upcoming class.

Summer Family Fitness Fun

The VEBA Resource Center (VRC) is dedicated to helping all members, and their families, achieve a happy, healthy life. As we emerge slowly from the COVID-19 pandemic, here are some ideas to help families get back into life, inside and outside the home.

In this awesome (and adorable) video, Fitness Instructor Kelly Tiano gives us some ideas for staying “motivated, happy and healthy.”

Kelly demonstrates how to:

Warm Up: Do some mild movements to warm up your limbs and prevent unnecessary injury.

Use Proper Form: Try to make sure you are doing each move in a way that engages your core and protects your back, again, to prevent injury.

Add Teamwork: Partner up with your kids for various exercises. This way, you can motivate each other and emphasize that you’re “all in this together.”

Modify Moves: If one version of an exercise is too difficult or hurts, change it up. For instance, do step outs rather than jumping jacks. (Kelly shows you how).

How about adding some dancing into your day? The VRC YouTube Channel has videos from Dance Professor Melissa Adoa to get you started! Try her Hip Hop for All or Beginner Hip Hop: Top Rock dance-alongs. She reminds us that family exercise can be really fun!

The folks at Verywell Family also suggest games (think jump rope, tag, frisbee, hide-and-seek, and catch) to promote play and togetherness, as well as healthy habits. “Sharing active play with your family isn’t just a good way to get your heart pumping and burn calories. It’s also a great way to build family bonds.”

Verywell Family also recommends playing positively. “Don’t fall prey to confidence-zappers like using exercise as punishment, offering food as a reward, or using scare tactics.” Instead, use words to encourage and support.

And remember to stretch after physical activity! After any workout, some light stretching is recommended to help reduce injury and cool down

Good luck on your Family Fitness journey, and as Professor Melissa says, “Let’s keep it moving!”

Here are some additional videos from our VRC coaches:

Melissa Ado’s series of Hip Hop how-to videos.
Kelly Tiano uses a ball to add some challenge and fun to your family workout.
Play follow the leader with this fun workout for kids.
Check out our Movement & Flexibility playlist on YouTube for more!

You Deserve a Break: Summer Self-Care Tips for Educators

For more than a year, educators have dedicated themselves to making sure their students are successful, at home and in school. Now, with summer here and our educators finally getting a break to relax and emerge from some COVID restrictions, the VEBA Resource Center has put together tips for good self-care — for your body, mind, and spirit — prior to the re-start of school.

What is Self Care: First, let’s talk about the buzz phrase “self-care.” What does it really mean? Sure, it can mean getting a massage or buying something you want, but “self-care” runs deeper than that. It’s is a mindset, an approach to living that puts your well-being first. For some — especially those who are caring for others — that may seem selfish. It’s not. Many experts agree, you can’t give what you haven’t got. Your cup needs to be full before you can share yourself with others. So, “self-care” means finding ways to sustain your own mental, physical, and spiritual health. Experts with Psychology Today say to start with the basics: get quality sleep (at least 7 to 8 hours per night), eat healthy foods, and exercise regularly.

Find a physical outlet: Running, swimming, yoga…whatever activity suits you can help keep you balanced. Early morning exercise can help ground you and set your elevated mood for the day through the release of endorphins. At the end of the day, those same endorphins can help clear your head and release frustrations that may build up during the day. Check out the VRC class calendar for movement, stretching and fitness classes you can join for FREE!

Choose your commitments: Educators are givers. You give to your students, school, and co-educators as well as your family and community groups. That’s commendable! It can also leave little time for you to refill your cup. So, when asked if you can give your time to something or someone, pause and think about what your schedule says and how you truly feel. Are you drained and depleted? Or energized and passionate about the project/person? In short, don’t spread yourself too thin by saying, “yes” when you want to say, “no.”

Do what makes you happy: Do you love to read or work on your car? Is there a club you want to join? All of these things aim to connect you with what fills you up. So, make it a priority to do something just for you, not because a friend asked or a family member suggested it. What do you want to do? And it doesn’t have to be expensive. There are classes and MeetUp groups that don’t charge anything! The San Diego Tourism Authority has dozens of suggestions for no- or low-cost things to do around the county.

Find some quiet time: Try unplugging completely, even briefly. Put away your phone. Hide the computer. Go somewhere quiet. Head for the ocean, the mountains, or a hiking trail. Connecting with nature is a proven way to reduce stress levels. Our nearly constant connection to each other, the Internet, and electronics can be insidious. We don’t even realize how draining these attention grabbers can be. And — just like powering down a computer can help it reconfigure — disconnecting can help you reboot, too!

Prep and prepare for back to school: ResilientEducator.com recommends that educators spend some time reflecting and prepping for the fall quarter before leaving the classroom for the summer, in order to be better prepared. What worked? What didn’t? “Many of these critiques or changes are fresh in your mind in April or May — when you have a little energy or time to modify them — but fade into the background by August.” Along the same lines, ResilientEducator says professional development courses taken during the summer weeks can help boost confidence and better prepare you for future opportunities.

Your VEBA Resource Center also provides a wide range of individual and group classes – cooking, yoga, and meditation – to boost your self-care efforts. Take a look and let us know how we can support your journey toward better health! And thank you for all that you do!

How Parents Can Support Their Teenager’s Mental Health

May is Mental Health Awareness Month and as part of VEBA’s commitment to good mental health practices, we’re looking at how parents can support their teenagers. Being a teenager and surviving all the changes it brings can be overwhelming, especially with the uncertainties and additional fears brought on by a pandemic.

The American Psychological Association suggests that parents be ready to respond and/or prepare to approach their teen directly.

When your teen approaches you:

Stay Calm – listen to what they say without reacting.
Understand – it may have been difficult for your teen to start this conversation.
Validate – make sure you don’t minimize or brush off your teen’s feelings.
Break – if the conversation gets emotional, take a break.

When you, the parent, initiate the conversation:

Take the time to prepare for the conversation and think about what is important to say.
Choose a good time to talk.
Communicate your thoughts and feelings clearly, using “I” statements to express any concerns you have.
Reassure your teen that there is help available from people like psychologists and other mental health professionals and that you can help them access that care.
Tell your teen that asking for help is a sign of courage and strength, not weakness.
Stay focused on your goal. Remember to listen.
Ask clarifying questions. Don’t assume you understand everything they’re experiencing.
Reach out to your teen’s teachers or other school staff for resources and support.

Better understanding between you and your teen can relieve stress when things are difficult. And a good relationship may help your teen avoid feelings of loneliness, helplessness, or hopelessness.

Connection is key to helping teens and parents understand one another. The CDC says, “Building strong bonds and relationships with adults and friends at school, at home, and in the community provides youth with a sense of connectedness.” Some ways to boost connectedness include:

Spending time with your teenager, enjoying shared activities.
Becoming engaged in their school activities and helping with homework.
Volunteering at your teen’s school.

The VRC has put together a list of local and national resources to help.

5 Tips for Children’s Mental Health

Children’s Mental Health Awareness Week runs from May 2-8 this year. And, as you’ll hear in this video, six-year-old Leya has an excellent question: Why is children’s mental health in the spotlight for just one week? Taking care of your mind is a lifelong commitment and the VEBA Resource Center believes it’s never too early to start teaching children tips for a healthy mental state.

In her video, Leya provides five tips for supporting kids as they manage their feelings and learn good mental health habits:

Take Care of YOUR Mental Health: Adults need to take care of their own mental health before they can help kids. Modeling good mental health is key.
Build Trust: Create a safe and secure environment where kids can express themselves and share without fear of reprimand. A good way to build trust is to be consistent. We all do better when we have structure and plans that we can rely on, especially when life is unsettling.
Teach Stress Management: We experience stress of all different kinds throughout life. Learning to better manage these anxious moments will serve us as kids, teens, young adults, and through adulthood. Subscribe to our YouTube channel for breathing, meditating and other stress management videos!
Establish Healthy Habits: Good food, plenty of sleep, and exercise — all the things that sustain healthy adults — are just as important for kids!
Develop Self-Esteem: Through a balance of praise and independence, children begin to set their own boundaries and develop a sense of self.

And, as Leya reminds us, if you see a change in mood for more than two weeks, please contact their doctor.

The VRC offers meditation, mindfulness and yoga classes daily! Check out our calendar and join a class with your whole family.
For tips on sleep for stress management, watch this video!
For more tips, strategies and practices for better mental health, visit our Mental Health and Mind & Body playlists on YouTube.

How the COVID-19 Threat Put Our Brains Into Overdrive

April is Stress Awareness Month and at the VEBA Resource Center, we are very aware of how stress, anxiety, depression, and other mental health issues may cause you to suffer, especially since we have been living under pandemic conditions for more than a year now. The part of our brain designed to protect us during a threat (COVID-19) is on high alert.

In this interview, Krista Tippett, the host of “On Being,” explores the issue with Dr. Christine Runyan – clinical psychologist and professor in the Department of Family Medicine and Community Health at the University of Massachusetts Medical School – who explains why our systems feel out of whack and under attack.

So take a moment, about 50 minutes, to unwind while listening to this comforting, informative, and humorous interview. You’ll learn the “why” behind our reactions and how to help yourself feel better… and not so alone.

As a reminder, the VEBA Resource Center provides a host of programs and classes to care for you holistically. Our Care Navigators are ready to assist you in finding the connections to support your unique health experience.

School Officer Gets Vaccine; Aiming to Improve Mental Health and Wellness of Returning Students

Some links on this page may no longer be available now that the VEBA Vaccinates program is closed.

If anyone at Morse High School is feeling down and needs a friend – as many of us are and do during this COVID experience – Officer Dave Pallesen is the pal to call.

Officer Pallesen is one of many sworn peace officers committed to providing a safe and secure learning environment for San Diego students. Because of the virus, the officers have been limited to insuring campus security and a few home visits, hoping to ease any pain or mental health challenges that may come with virtual learning.

“A lot of the kids, unfortunately, this has been hard on them just like everyone else; the isolation, not being around friends… We’re human beings by nature, we’re social creatures, we need that interaction. And we need that face-to-face human interaction.”

Soon, that face-to-face interaction will be possible, thanks to the VEBA Vaccinates program.

“(Getting the vaccine) was all very smooth, very quick, very efficient. I have nothing but positive reviews and was very pleased with the whole process. As far as the information I received signing up, everything was really seamless.”

Officer Pallesen did his research and feels confident that the vaccine is safe and will help him protect his family.

“I got the shot for my wife and kids, to protect my parents who are older, and for the kids at the schools and the people in my life that I care and love.”

That love is something Officer Pallesen is looking forward to sharing when he reunites with the students and educators he serves.

“I’ll get to interact more with the kids and do what I love, which is having those interactions and building those relationships and helping those kids out, helping them be successful… and I’ll be smiling. I’ll probably be wearing a mask, but I’ll be smiling.”

Click here to learn more about our VEBA Vaccinates program.

For more ideas about protecting your mental health, read these VEBA Resource Center blogs: