Aurora Health Care May 2017
HealtheNews
Physical Activity
HIGHLIGHTS
Exercising Outdoors
RECIPES
Physical activity provides long-term health benefits for everyone.
According to the U.S. Department of Agriculture less than 5% of
adults participate in 30 minutes of physical activity each day and
only one in three adults receives the recommended amount of
physical activity each week.
If you don't exercise, your muscles will become weak, your heart
and lungs won't function efficiently and your joints will be stiff and
easily injured. To keep you motivated, set a goal, change your
mindset, choose a sport or activity that you enjoy doing and build
it into your weekly schedule.
Asparagus,
Artichoke, and
Mushroom Sauté with
Tarragon Vinaigrette
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stories! Enter to win
a FitBit Flex 2.
Copyright © 2010-2017 US HealthCenter. All Rights Reserved.
Aurora Health Care May 2017
Benefits of Regular Physical Activity
1. Disease Risk Reduction - Some diseases exercise can prevent or reduce the risk of include:
Cardiovasular disease: Physical activity reduces the risk of cardiovascular disease by
improving glucose metabolism, reducing body fat and lowering blood pressure.
Diabetes: Diabetes may be prevented, or at least delayed, by weight loss, a healthy lifestyle,
and in particular, regular physical activity.
Cancer: It has been estimated that 40% of all cancers may be prevented by a healthy diet,
physical activity and no tobacco use. Being physically active specifically lowers your risk for
two types of cancer: colon and breast.
2. Weight Loss - Exercise can increase metabolism, or how many calories you burn in a day. It
can also help you maintain and increase lean body mass, which helps increase the number of
calories you burn each day.
3. Mental Health – Studies show physical activity can reduce the symptoms of anxiety and
depression. Additionally, exercise can reduce stress, boost endorphins which create feelings of
happiness, improve self-confidence and even sharpen memory.
4. Additional Benefits - Additional benefits of exercise include increased endurance, stronger
bones, better flexibility, and increased longevity.
Need help getting started? Try doing the Road to Wellness Fitness Module on your Personal Health
Dashboard. The fitness module will guide you through this lifestyle change from preparation, to
motivation to maintenance. Log on today!
Asparagus, Artichoke, and Mushroom Sauté with Tarragon Vinaigrette
Vegatable Saute
Tarragon Vinaigrette
•
•
•
•
•
• 6 tablespoons extra-virgin
olive oil
• 3 tablespoons white wine
vinegar
• 2 tablespoons chopped fresh
tarragon leaves
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground
pepper
•
Level: Easy
Yields: 4 servings
Source: Recipe
courtesy of Giada De
Laurentiis
Watch how to make
this recipe
•
•
•
2 tablespoons olive oil
1 large shallot, sliced
1 clove garlic, minced
8 ounces mushrooms, sliced
1 bunch asparagus (1 pound),
sliced into 3-inch pieces
1 (8-ounce) package frozen
artichoke hearts, thawed
1/2 pint teardrop tomatoes, halved
1/2 teaspoon salt
1/4 teaspoon freshly ground black
pepper
For the Vegetable Saute:
Warm the oil in a large skillet over medium-high heat. Add the shallot and the
garlic and cook until tender, about 2 minutes.
For the Tarragon Vinaigrette:
Combine the oil, vinegar, tarragon, salt and pepper in a glass screw-top jar. Seal
the jar and shake vigorously to mix the vinaigrette.
Toss the vegetables with the vinaigrette and serve.
Copyright © 2010-2017 US HealthCenter. All Rights Reserved.
Aurora Health Care May 2017
Exercising Outdoors
Tell Us Your Story!
Do you have a success story
you would like to share?
Please log into your PHD and
under the Assessments tab
click: Tell Your Success Story
By sharing your story, you
enter to win a free
Fitbit Flex 2.
A new winner will be chosen
and awarded a prize every
quarter in 2017.
Congratulations to
Tom Ahl!
With summer approaching, it’s a good time to focus on some
outdoor activities. Exercising outdoors provides these additional
health benefits:
• Increased Vitamin D Levels - This vitamin helps to protect
against depression, osteoporosis, cancer, and heart disease.
• Better Mood - Outdoor physical activity is linked to lower
stress levels and decreased levels of mental illness.
• Improved Concentration - Focus tends to improve after
being outdoors, especially with children, so fitting in outdoor
physical activity can help you get more work done.
• Faster Healing - Studies show people experience less pain
and stress and experience faster healing when exposed to
natural light during recovery from injury or surgery.
• Varied Terrain - The variation in outdoor conditions, such as
hills, wind, winding paths or sand on the beach, can give your
body a better workout than indoors.
Outdoor Exercises - Some outdoor exercises include: hiking,
walking, biking, gardening, kayaking, rollerblading, yoga, etc..
Go to alltrails.com to find outdoor activities near you! Search by
your zip code and narrow results by activity, kid-friendly or petfriendly trails, as well as the difficulty.
Guidelines for outdoor exercise:
• Avoid extreme temperatures
• Use sunscreen
• Stay hydrated
• Wear proper gear
How much physical activity do adults need?
According to the CDC, adults need at least:
Tom Ahl is our most recent
Success Story winner! Way to
go Tom!
• 2 hours and 30 minutes (150 minutes) of
moderate-intensity aerobic activity (i.e., brisk
walking) every week and
• muscle-strengthening activities on 2 or more days
a week that work all major muscle groups
OR
• 1 hour and 15 minutes (75 minutes) of vigorousintensity aerobic activity (i.e., jogging or running)
every week and
• muscle-strengthening activities on 2 or more days
a week that work all major muscle groups
Watch “Guide to Physical Activity” video in the library
section of your Personal Health Dashboard.
Copyright © 2010-2017 US HealthCenter. All Rights Reserved.