February 2021, Volume 3, Number 6
Upcoming Wellness Events
Friday, February 26
Heart Health Webinar Presented by Frederick Health
4:30 PM - 5:30 PM
Thursday, March 4
Retirement Income Strategies Webinar Presented by VALIC
4:00 PM - 5:00 PM
Saturday, March 13
Virtual Paint Class with Hot Fired Arts
2:00 PM - 4:00 PM
Sunday, March 14
In-Studio Paint Class with Hot Fired Arts
Wednesday, March 17
Mammogram Screenings at Rose Hill
4:30 PM - 8:00 PM
Thursday, March 18
Your Retirement Plan at Work Webinar Presented by VALIC
Understanding Social Security Workshop Presented by MetLife
Thursday, March 25
Nutrition Webinar Presented by Frederick Health
Thursday, April 8
Social Security and Your Retirement Webinar Presented by VALIC
Monday, April 12
Spring Into Motion Challenge
Saturday, April 17
Sunday, April 18
Wednesday, April 21
Enroll. Take Control of Your Future Today Webinar Presented by VALIC
Thursday, April 22
Breast Cancer Prevention Webinar Presented by Frederick Health
Thursday, May 6
Saturday, May 15
Sunday, May 16
Wednesday, May 19
Thursday, May 27
Mental Health Webinar Presented by Frederick Health
Wednesday, June 16
Thursday, June 24
Diabetes Prevention Webinar Presented by Frederick Health
Wednesday, September 15
Wednesday, December 15
February is American Heart Month
How much is enough? Aim for at least 2½ hours of physical activity each week—that’s just 30 minutes a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week. Can’t carve out a lot of time in your day? Don’t chuck your goal, chunk it! Try 10 or 15 minutes a few times a day. NHLBI’s Move More fact sheet provides ideas to get and keep you moving.
Aim for a healthy weight
Find someone in your friend group, at work, or in your family who also wants to reach or maintain a healthy weight. (If you’re overweight, even a small weight loss of 5–10 percent helps your health.) Check in with them regularly to stay motivated. Do healthy activities together, like walking or playing on a neighborhood sports team. Share low-calorie, low-sodium meals or recipes.
Eat heart healthy
We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Together, try NHLBI’s free Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves blood cholesterol levels.
To help you quit, ask others for support or join a support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. Social support online can also help you quit.
If you need extra motivation to quit, consider those around you: Breathing other people’s smoke, called secondhand smoke, is dangerous. Thousands of adult nonsmokers die of stroke, heart disease, and lung cancer caused by secondhand smoke.
Reducing stress helps your heart health. Join with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in a stress management program together. Physical activity also helps reduce stress. Talk to a qualified mental health provider or someone else you trust.
Sleeping 7–8 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Family members and friends: remind each other to turn off the screen and stick to a regular bedtime. Instead of watching TV before bed, relax by listening to music, reading, or taking a bath.
Track your heart health stats
Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart healthy track. Ask your friends or family to join you in the effort.
ComPsych - Employee Assistance Program
February is Heart Month. Heart disease is the leading cause of death for both men and women in the United States and is a major cause of disability. About 630,000 people die of heart disease in the U.S. every year – that’s one in every four deaths. And every year, about 790,000 Americans have a heart attack.
According to the Centers for Disease Control and Prevention (CDC):
Some conditions, as well as some lifestyle factors, can put people at a higher risk for developing heart disease. All persons can take steps to lower their risk of heart disease and heart attack by addressing the following risk factors:
Treatment and Prevention
Fortunately, most people can treat heart disease with proper diet and lifestyle changes:
Exercise for Cardiovascular Health
Exercise is a major component of heart health and is critical to preventing chronic conditions such as cardiovascular disease. Studies have found that those who meet the minimum requirements reduce their chances of cardiovascular events by 30 to 40 percent. According to the American College of Sports Medicine, the recommendations for aerobic or cardiovascular exercise are: 150 minutes per week (30 minutes five days per week) of moderate intensity aerobic exercise. The 30 minutes of moderate intensity exercise may be broken into segments of 10-15 minutes but must be sustained for at least 10 minutes per session. 75 minutes per week (25 minutes three days per week) of vigorous intensity aerobic exercise. Keep in mind that meeting the guidelines for physical activity does not make up for an otherwise sedentary lifestyle.
Benefits of Aerobic Exercise
Exercise You Can Do At Your Desk
Sitting for long periods, especially at a desk, is hard on our health and can contribute to muscle and joint pain. One of the easiest ways to combat these ill effects is to exercise at your desk. Follow this interactive slideshow to learn how.
Are you stressed?
Prolonged stress can have adverse effects on your health and general well-being.
Conditions linked to stress include:
Behavioral symptoms include:
Eight Tips for Beating Stress
U.S. English: https://pages.e2ma.net/pages/1807892/26842
U.S. Spanish: https://pages.e2ma.net/pages/1807892/27024
For EAP information or assistance, please call ComPsych at (800) 272-7255 or go online at guidanceresources.com (Web ID: FCPSMD). For hearing impaired, please call (800) 697-0353. Your Employee Assistance Program is a free, confidential program to help you balance your work, family, and personal life, especially during these unprecedented times.
Looking for some great deals? Enroll in Deals4U! Deals4U is an employee discount program especially for Frederick County Public Schools employees and retirees that provides online access to discounts and deals on products and services from national, regional and local merchants. (Think Target, Peapod, Verizon, HP and more!) The Web-based program is administered by PerkSpot, a company that manages employee discount programs for a wide range of business and organizations across the country.
To take advantage of Deals4U, simply create an online account at deals4u.perkspot.com using your personal (not work) e-mail address. Then enter FCPS (if prompted for a code), and create and enter a password. You will then receive confirmation and log-in instructions. After logging in, you have access to all the discount offers available to FCPS employees. If you log in to Deals4U from your work computer, access to some vendors may be restricted for internet security reasons.
FCPS tries to target FindOutFirst emails only to those who have signed up for particular news groups or fall in certain categories. If you would like to receive Wellness email of upcoming events/activities and information, elect to receive Wellness email through your FOF account. To accomplish this, please log in to your FOF account at www.fcps.org/fof, select Menu, select Subscriptions, select FCPS news email you'd like to receive, and then select Save.
FCPS Hike for Wellness
FCPS Wellness is hosting a DIY FCPS Hike for Wellness Challenge. The goal is for each participant to visit at least eight State Parks in the country from now until May 31, 2021 to receive a prize. There are more than 10,000 State Parks for you to explore across the country, and each one presents its own unique opportunities for experiencing nature.
Registration is not required, but registered participants will receive an FCPS Hike For Wellness logo stickers and be on an e-mail distribution list regarding future scheduled group hikes. Click here to register.
Participants must share a picture at the State Park location via social media with #FCPSHikeForWellness
If participants does not have social media, you can e-mail a picture to email@example.com
Photos e-mailed will then be shared on our FCPS Wellness social media
So don't be afraid to lace up your boots and grab a walking stick and a buddy or two, the opportunities and benefits of hiking are waiting for you. All you have to do is go. "The journey of a thousand miles begins with a single step." - Lao Tzu
Let's Talk About Health Webinars
FCPS has partnered with Frederick Health to host monthly health webinars for FCPS employees and their family members. You have an opportunity to learn about up to date information and resources regarding specific topics. Attendees will receive a free gift, so don't miss out and register.
FCPS has partnered with Frederick Health to host quarterly mammogram screenings for FCPS employees. This is an exclusive time slot just for FCPS employees. Schedule your appointment today and receive a free gift at your appointment.
Screening Time: 4:30 PM to 8:00 PM
Location: Frederick Health - Rose Hill at 1562 Opossumtown Pike, Frederick, MD 21702
To schedule your appointment, call (240) 566-3400 and identify yourself as an FCPS employee. Must have a doctor’s order to participate.
As an FCPS CareFirst member, routine screening mammograms are covered at 100% with $0 co-pay.
Mid-Day Movement Breaks
Did you know that a mid-day movement break can increase your mood, energy, and productivity and it can decrease your stress? Consider participating in one of the scheduled virtual sessions for a mid-day movement break doing some stretches, gentle yoga, and meditation. Sessions will be held every weekday (except on days schools are closed for staff) from Monday, February 1st to Friday, June 25th at 12pm, 12:30pm, and 1pm. Invest in yourself and take the time out of your busy day to participate in the mid-day movement break. If interested, please click here to register.
Painting a Path to Wellness
Nutrition and exercise seem to be the buzz words for being healthy and maintaining mental wellness. Other advice includes having a good sleep routine, practicing relaxation, and having a good social network. Are you looking for something else to add to your toolbox? Why not try the arts?
Participating in the arts can help decrease everyday stress and anxieties and increase positive emotions. And if you create art within a group setting, you can form support relationships and friendships. Creativity is increasingly being validated as a potent mind-body approach to address a a variety of challenges. Why not give it a try?
FCPS has partnered with Hot Fired Arts in offering a monthly pain classes. Click here for scheduled paint classes. Registration password is FCPS2020.
Virtual Fitness Class
FCPS Wellness is excited to announce that we will continue to provide FREE virtual fitness classes for FCPS employees, so you can remain on track with your health and wellness goals by including physical activity onto your daily routine. Sessions will be held from Monday, February 1st to Friday, June 25th. Virtual fitness classes will not be held on days schools are closed for staff, but recorded classes are available for registered participants to access at their own convenience. If the times of the scheduled class does not work for you, please consider registering as you are able to access the recorded classes at a time that is more convenient for you.
Hatha Yoga - Monday at 6:00AM - 7:00AM
A gentle yoga that focuses on static poses that is to align, strengthen, and promote flexibility in the body.
Cardio Kickboxing - Monday at 4:30PM - 5:30PM
This fast-paced cardio combines martial arts techniques that builds stamina, improves coordination and flexibility, and burns calories as you build lean muscle with this fun and challenging workout. This high-energy workout challenges the beginner and elite athlete alike.
Strength Training - Tuesday at 6:00AM - 7:00AM
A full body workout focused on building muscular strength & endurance, cardiovascular endurance, core strength, and flexibility. With a combination of body weight, dumbbells, bands, and then some, each class will focus on a unique training approach which will challenge, engage, and inspire participants to become a better version of their current selves! Equipment is optional (other suggestions will be offered).
Zumba - Tuesday at 4:30PM - 5:30PM
A fitness program that combines Latin and international music with dance moves. Zumba routines incorporate interval training - alternating fast and slow rhythms - to help improve cardiovascular fitness.
Barre - Wednesday at 6:00AM - 7:00AM
A workout technique inspired by elements of ballet, yoga, and Pilates. It focuses on low-impact, high-intensity movements designed to strengthen your body.
Hatha Yoga - Wednesday at 4:30PM - 5:30PM
Cardio Kickboxing (Previously ABSolute Fitness) - Thursday at 6:00AM - 7:00AM
Bang! - Thursday at 4:30PM - 5:30PM
An urban-inspired mixed fitness class. A fusion of boxing, aerobics, intervals, hip hop, world dance, and body weight training - this class will take your workout to a whole new "banging" level!
Pilates/Core - Friday at 6:00AM - 7:00AM
A method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance.
Yoga (Half Meditation and Half Hatha Yoga) - Friday at 4:30PM - 5:30PM
This class is a great way to wrap up the work week with meditation and gentle yoga.
Please click here to register for a morning class.
Please click here to register for an afternoon class.
Please note: The technology used to host the virtual fitness classes is the choice of the host. FCPS does not provide technology support or endorse the Zoom platform.
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The FCPS Wellness Newsletter is published monthly August-May by FCPS Human Resources, 191 S. East St., Frederick, MD 21701.
Brief information, subject to edits, and captioned photos for possible inclusion are due to Phoebe.Barreto@fcps.org by the 15th of the month. For more information: 301-644-5085.