Exercise with children

1. Healthy Tip I 15 Exercise with children Just like adults, children need to be physically active. Aim for 60 minutes every day. • Play with kids. Tapping into a child’s energy and imagination can motivate you to get active too. • While you wait for your kids to finish practice or games, go for a quick walk. Pack your walking shoes in advance. • Check out kp.org/kidwisdom for healthy games, recipes and tools that are educational and fun for children of all ages. • Limit television watching. It makes children less active and they are exposed to many commercials for unhealthy food. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

2. Healthy Tip I 16 Long story short Leading change means tapping the creativity and energy of everyone involved. Storytelling can be a powerful method for motivating change. • Include logic, reason, emotion and even data in your story. • When appropriate, tell personal stories to engage your audience. • When telling stories about change, emphasize the immediate benefits and the long-term advantages. • End your story with a call to action, next steps or thoughtful questions. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

3. Healthy Tip I 17 Exercise is Medicine™ Physical activity is one of the best things for your health. Even small amounts reduce stress, improve your sleep and lower the risk of disease. • Activities like mowing the lawn or cleaning the house are as good for your health as playing tennis or jogging. • It’s better to be fat and fit than skinny and unfit. • People who exercise live longer than those who don’t. • Fit kids get better test scores. • Find an activity you enjoy and stick with it. • Aim for 30 minutes of moderate activity most days with a goal of 150 minutes a week. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

4. Healthy Tip I 18 Team up for fitness Stay on the move with a co-worker. Studies show it may help you stick to your exercise routine when you know someone is counting on you. • Use the buddy system to make sure you take a walk every day. • Schedule time for fitness together. Add a walking break to your work schedules. • Instead of using the phone or email, get up and walk to talk with your co-worker. • Take the stairs to a restroom on another floor. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

5. Healthy Tip I 19 Cancer prevention While our cancer risk is determined in part by our family history, there are some simple things you can do to lower your risk. • Eat plenty of colorful fruits and vegetables that are high in fiber and antioxidants, which may prevent certain cancers. • Choose a workout you enjoy and stick with it. • Manage stress. • Use sunscreen and avoid direct sun during the middle of the day. • Get your cancer screenings. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

6. Healthy Tip I 20 Wash away your stress Build in one or more mini-relaxation breaks during your work day. • Effectively managing stress can improve your mood and boost immunity. • KP nurses came up with an idea for mini-relaxation breaks throughout the day. Take deep, relaxing breaths every time you wash your hands. Try this quick trick today. • Check out your stress level using the tools at kp.org/calculators • Find more stress management ideas at kp.org/mindbody Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

7. Healthy Tip I 21 Employee Assistance Program The Employee Assistance Program (EAP) offers free and confidential consultation, short-term problem solving and referrals for all KP staff and their dependent family members. • Contact EAP to work on such issues as: • Work or personal stress, marital or relationship difficulties, parenting problems, depression, alcohol or drug use, getting along with people at work, caregiving, loss and grief, domestic violence or other abuse, family matters, financial or legal issues, anxiety, eating problems, or a colleague who may need help • Contact EAP at insidekp.kp.org/eap Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

8. Healthy Tip I 22 Blue Depression is a treatable illness. It’s not a character flaw or something to be ashamed of. And it’s more common than you might think. • Resources to help • Take the online program, Overcoming™ Depression. It will assess your feelings and how you interact with others. You’ll get a customized plan to learn new skills and how to cope. Go to kp.org/healthylifestyles • Check out the facts, resources, tools, podcasts and more at kp.org/depression • If you’re a KP Member, you can call Member Services to get connected with Mental Health or Behavioral Health departments for help. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

9. Healthy Tip I 23 Go meatless Going without meat one day per week can make you and the planet healthier. • Livestock accounts for nearly 18 percent of greenhouse gas emissions. Reducing our meat intake could help reduce global warming. • A 20 percent reduction in meat consumption may save as much energy as if everyone drove a hybrid vehicle instead of a standard sedan. • There may be significant health benefits to eating a vegetarian diet, such as lower rates of heart disease and colorectal cancer. • Try some new meat-free recipes using high-protein ingredients. Use beans or tofu—which is made from soybeans—or try quinoa, a nutty-tasting high-protein grain. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

10. Healthy Tip I 24 Engage us Building a healthy workforce requires engaging others and influencing our workplace. Ask meaningful questions to engage each other. • Ask questions that: • Are open-ended • Start with “how” and why” • Yield more than “yes” or “no” answers • Stimulate thought • Help people reflect upon their feelings • Get people involved • Make sure to ask only one question at a time. Wait for the answer. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

11. Healthy Tip I 25 Take the doctor’s advice Eat healthy and make it delicious with Kaiser Permanente’s Preston Maring, MD. • Buy organic if you can, especially “the dirty dozen” that contain more pesticides than other foods – apples, bell peppers, carrots, celery, cherries, imported grapes, kale, lettuce, nectarines, peaches, pears and strawberries. • Limit your exposure to pesticides. Studies show there can be long term consequences of eating them – for our health, the workers who grow the food and the environment. • Find healthy recipes at kp.org/recipes • Read Dr. Maring’s blog at kp.org/farmersmarketrecipes Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

12. Healthy Tip I 26 Think outside the treadmill Pick a physical activity goal you can achieve and build from there when you’re ready. • Try bowling, golfing, skating or active video games like Wii Fit or Dance Dance Revolution that you can do with friends or your children. • Give yourself credit. Even such daily activities as doing the dishes, carrying groceries and folding laundry burn calories and use muscles. • Dance your way to health. Take ballroom dance lessons. Check out a club that teaches Latin dancing, like salsa. Or tango. Try belly dancing. Or just turn up the music and boogie down in the comfort of your own home. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

13. Healthy Tip I 27 Hip bone connected to the leg bone While we can build new bone only up until about the age of 30, it’s important to maintain bone strength throughout our lives. • Get your calcium from dairy products, like milk, yogurt and cheese, and from other high calcium foods – black beans, soybeans, spinach and calcium-fortified orange juice and soy milk. • Test your calcium intake at kp.org/calculators • Incorporate weight-bearing exercise into your routine, which is good for bone health. Try walking, running, stair climbing, basketball, dancing or lifting weights. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

14. Healthy Tip I 28 Skin care health Skin cancer is the most common of all cancers and 90 percent of all skin changes attributed to aging are actually effects of the sun. Take care of your skin. • Try to stay out of the strongest sun between 10 a.m. and 4 p.m. • Wear protective clothing, such as wide-brimmed hats and loose-fitting, long-sleeved clothing. • Wear sunscreen with SPF of 30 and above for high protection. • Apply sunscreen 30 minutes before going into the sun and reapply every two hours. • Babies younger than 6 months should always be shielded from the sun’s rays. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce