April 2021, Volume 3, Number 8
Upcoming Wellness Events
Thursday, May 6
Retirement Income Strategies Webinar Presented by VALIC
4:00 PM - 5:00 PM
Medicare Planning Webinar Presented by VOYA
Mental Health Awareness Webinar Presented by ComPsych
Thursday, May 13
Retirement Transition Planning Webinar Presented by VOYA
7:00 PM - 8:00 PM
Saturday, May 15
Virtual Paint Class with Hot Fired Arts
2:00 PM - 4:00 PM
Sunday, May 16
In-Studio Paint Class with Hot Fired Arts
Wednesday, May 19
Social Security and Your Retirement Webinar Presented by VALIC
Friday, May 21
Bike to Work Day
Virtual Cooking Class with The Kitchen Studio Cooking School
Thursday, May 27
Mental Health Webinar Presented by Frederick Health
4:30 PM - 5:30 PM
Thursday, June 10
Pension Maximization Webinar Presented by VOYA
Wednesday, June 16
4:30 PM - 8:00 PM
Thursday, June 24
Diabetes Prevention Webinar Presented by Frederick Health
Thursday, July 1
Thursday, July 22
Wednesday, September 15
Wednesday, December 15
Bike to Work Day
The League of American Bicyclists began Bike to Work Day as part of Bike Month in 1956. Over the years, Bike to Work Day has grown into a widespread event with countless bicyclists taking to the streets nationwide in an effort to get commuters to try bicycling to work as a healthy and safe alternative to driving alone. In the Metropolitan Washington region, Bike to Work Day has grown from a small group of a few hundred in 2001 to an all-time high of 18,700 participants in 2017.
Bike to Work Day will be held on Friday, May 21, 2021. Rain or shine! Click here to register.
April is Physical Wellness Month
Regular physical activity can help achieve a healthy weight and reduce the risk of numerous health conditions. It can also help reduce stress, improve & stabilize mood, improve sleep & self-esteem. We consistently hear that physical activity is important but what counts as physical activity?
Physical Activity vs. Exercise
It is a common belief that physical activity and exercise are interchangeable, but that is not necessarily the case. The American Council on Exercise defines each as,
While both are equally important, it is clinically proven that “ALL physical activity positively contributes to overall health and well-being.” (www.acefitness.org).
Benefits of Being Physically Active
Whether you follow a planned exercise regimen or practice more spontaneous physical activity, there are several benefits to maintaining a regularly active lifestyle.
Reducing Health Risks
There are some health risk factors that are out of our control, such as age, sex and family history. However, exercise is one way to help combat those risk factors and help reduce the risk of developing chronic conditions, including:
A regular exercise routine can even help manage many of these conditions and health concerns, if diagnosed.
How Should I Start?
First and foremost, before beginning any new exercise plan, talk with your doctor to make sure it is the right fit & approach for you.
Secondly, start slow. Begin with low impact activities and a duration that you are comfortable with and build from there. By starting slow, you will reap the health benefits and reduce your risk of injury. As strength and endurance builds, begin to add more time and more movements to the routine that will continue to push and challenge you.
Finally, make it fun! Choose an activity that you genuinely enjoy, this can be the key to a long lasting physically active lifestyle. Exercise does not have to be a certain amount of time spent in the gym, it can be anything that moves your body and makes you feel good.
Fitting in Fitness
The Center of Disease Control & Prevention (CDC) recommends 150 minutes of moderate activity per week for adults. However, it is just as effective to complete it in 15-minute segments as it is hour long exercise sessions. You can work activity into your schedule however is best for you, for example:
Make it Social
Find someone in your friend group, at work, or in your family who also enjoys the same activities! Check in with them regularly, schedule times to meet up (virtually or safely in person) and set goals together to stay motivated. Practice your favorite activities together and even try something new!
CareFirst Member Resources
Sharecare Home Page – Customize your home page to include tips on exercise and physical Activity. You’ll begin to receive helpful tips & resources right on your home page.
Workout from Home – Within the COVID-19 Care Center in your Sharecare account, you can find a 12-week exercise program to help you workout directly from home.
One-on-One Health Coaching – Confidential support to help improve your overall well-being that can help you achieve the best possible health. Call 877-260-3253 and press option 7 to enroll.
Blue365 – Register for our Wellness Discount Program at www.carefirst.com/wellnessdiscounts.
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.
Earn a Prize
Participants must share a picture at the State Park location via social media with #FCPSHikeForWellness
If participants does not have social media, you can record your hikes on FCPS Hike For Wellness Log
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 Cooking Class
It's important to take good care of ourselves with healthy, filling, and easy to prepare meals. FCPS has partnered with The Kitchen Studio Cooking School in offering a monthly cooking classes. We are hosting a virtual class on Sunday, May 23rd at 3pm.
What's on the menu?
Fettuccine with Zucchini & Parmesan
Roasted Carrots with Burrata Cheese
Click here to register. Discount code is FCPSMAY.
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.