Times-Dispatch Go! Discover Richmond Walking Event

I think this walk through Richmond is going to be a lot of fun!  You get to see all the highlights of the city and get some exercise too!  Does the idea of 6.2 miles scare you away?  Don't worry, there's a shortcut you can take if you want.  This is about having fun and seeing the sights!

More Information:
http://www.sportsbackers.org/events/go-discover-richmond
The Times-Dispatch Go! Discover Richmond  is a new 10k course for 2013, highlighting Downtown, the Capitol, Jackson Ward and Oregon Hill! Come out and see Richmond like you have never seen it before. We will walk (yes, this is a WALKING event!) our way in and around some of the city’s greatest treasures including historic sites and landmarks, restaurants, and boutiques. And don’t be surprised when you turn a corner and see Patrick Henry, Elvis (he performed at the Landmark in 1958, you know) or other characters from Richmond’s past.

A National Epidemic

The other night, I received a devastating e-mail message from a dear friend in North Dakota. After being in and out of hospitals for nearly a year with a stubborn diabetic ulcer that refuses to heal and nearly out-of-control pain issues related to diabetic neuropathy, my friend Rick - my first dance partner at our high school's homecoming many moons ago - has made the decision to have his foot amputated.

He's not the only one forced to take such an extreme measure to manage his condition - I also think of dear Mr. Gomez who ran the neighborhood shoe repair shop for over thirty-five years but, ironically, wound up wheelchair-bound after the removal of both his legs. If I close my eyes I can still see songstress Ella Fitzgerald during one of her last public appearances at the Hampton Jazz Festival, barely able to move across the stage in her bedroom slippers, even with two young escorts, still possessing that incredible three-octave voice but a short time away from diabetes-induced near-blindness, poor circulation and a double, below-the-knee amputation.

While my heart is saddened that Rick has made such a drastic, no-turning-back decision to hopefully improve his quality of life, I'm also intrigued enough to learn what I can about this disease that touches so many lives and to do everything I can to ensure that it (hopefully) won't impact mine.

According to the Centers for Disease Control, diabetes is a "group of diseases characterized by high blood glucose (blood sugar) levels." The bodies of those affected with diabetes either produce too little insulin, which keeps blood sugars in check, or are unable to use what they do produce effectively. Glucose then builds up in the body, causing a variety of conditions that, if left uncontrolled, can lead to serious health complications, even death.

Look at these staggering numbers from the American Diabetes Association's 2011 National Fact Sheet:

• 25.8 million adults and children have diabetes in some form (Type 1, Type 2, gestational, etc.) - 8.3 % of the entire nation (including 1 out of every 400 children).
• Of those numbers, 18.8 million cases are already diagnosed, while another 7.0 million are undiagnosed.
• "Prediabetes" - where conditions in one's body are leaning towards possible development of the condition - cases topped 79 million.
• Newly diagnosed cases are climbing at the rate of about 1.9 million per year.
• Numerous complications from diabetes can occur: the death rate from heart disease in diabetics is 2 to 4 times higher than in those who don't have it; 67% of diabetics have high blood pressure; it's the leading cause of kidney failure and blindness in adults ages 20-74; an estimated 60-70% of diabetics suffer neuropathy (nerve pain and damage) and 60% of nontraumatic lower-limb amputations - including my friend's - are the result of the condition.
• As of Mar. 6, 2013, diabetes costs in the U. S. are estimated at $245 billion for diagnosed cases - $176 billion of that in direct medical costs and $69 billion in reduced productivity. Tack on an additional cost of $18 billion for undiagnosed cases, $25 billion for pre-cases, and $623 million for gestational diabetes treatment, and you'll soon see that we can't afford to not do everything we can to prevent and/or curethis disease.

Type 2 diabetes is, sadly, the most common form of the disease and the type that most people will develop through lack of activity and unhealthy habits. While there isn't a magic cure-all for it, there are some simple things we can all do to dramatically lower our risk of developing the condition, according to the Mayo Clinic. They suggest:

• more physical activity - either aerobic exercise or resistance training (weight lifting) is effective, but the best thing is to combine the two into your weekly workouts.
• eat plenty of fiber.
• consume more whole grains - at least half of your daily grain intake should be from whole grains - look on the package labels and in the ingredients list; "whole grains" should be listed within the first three ingredients.
• give up the fad diets and focus on healthy (overall) eating - lots of fruits, veggies, whole grains, legumes, nuts and healthy oils; focus on a variety of fresh foods and portion control.
• finally, lose weight. One promising medical study suggests that for every 2.2 pounds of weight loss, one's Type 2 diabetes risk drops by 16%. Wow!

For more info, visit these websites:
American Diabetes Association
Center for Disease Control's Diabetes Report Card 2012
Mayo Clinic's Guide to Diabetes
And don't forget to take a look at:
Pamunkey Regional Library's fabulous Subject Pathfinder on Diabetes
Advocate. Educate. Know your risk factors. Get up and move. Do it for yourself. Do it for a loved one. Do it for Rick!

Give Your Heart a Kick Start

What's heart smart and sure to give your spring fitness routine a kick start? Hanover County's BE WELL folks are offering a new session of their popular Fitness Fusion/Cross Training classes every Tuesday and Thursday beginning April 9. Classes are held both outside (weather permitting) and in the Communications Building twice weekly from 5:15 to 6:15 p.m. Workouts cover the hottest fitness trends going today, including boot camp, cardio/aerobics, kickboxing, core strengthening and more. The session ends May 30. "Spring" into action and sign up today  - drop an e-mail to japendergrass@hanovercounty.gov to register. Payroll incentives kick in for attending a minimum number of sessions!

 

Spring into Wellness - Free Health Screenings and Lunchtime Fun

For those of you in and around the Hanover County Courthouse complex (of course, all are welcome), here are two exciting wellness opportunities beginning and/or taking place next week that you'll want to check out:
Lunch Yoga starts a new spring session on Monday, Apr. 8. What's in it for you? You'll gain better overall health, improve your self-esteem, get energized for those long afternoons at work, increase both your physical and mental flexibility, and feel happier and more relaxed than before! As always, don't forget about the 50% off payroll incentive available for attending a minimum number of classes each session. Drop an e-mail to Silvia Crumpton at smcrumpton@hanovercounty.gov to register. Space is limited, and you don't want to miss out on the fun!
Be Well's Spring Health Fair takes place Tuesday, Apr. 9 at the County Complex's Wickham Building Lunch Room from 9:00 a.m. to 3:00 p.m. By participating, you'll improve your overall well-being but also possibly advance your sense of success, prompt changes in your lifestyle, gain awareness of conditions such as high blood pressure or high cholesterol, or find creative ways to deal with stress. Health screenings (including cholesterol, blood pressure, body mass index, and blood sugar) will be administered by professionals from Bon Secours. Check out the fitness testing station and find out just how fit you really are - then talk to a personal trainer about your goals for free. Plus, pick up a free walking pedometer while supplies last and enjoy a wonderful five minute chair massage, too! Please note that each event (health screenings, fitness testing, and chair massage) have separate registrations, and that you must register for and participate in the health screenings first. Walk-ins are welcome on Tuesday for the health screenings only. Make the investment in yourself and attend this fantastic free fair!
To register for the Health Fair, visit www.workforcehealth.com and use the following passwords:
For the health screenings: HanoverScreen (one word)
For the fitness testing: HanoverFit (one word)
For the chair massage: Hanovermassage (one word)
Can't make the fair on Apr. 9? Similar events will be held at other locations around the county over the next few weeks. You'll find the complete schedule at http://weblog.hcps.us/wellness/blogs/hanover/.

It's Hanover High School's birthday but you get the gift (of fitness)

How times flies when we're all having fun (getting smart and fit, that is)! To celebrate Hanover High School's tenth year of educational excellence in the community, you can be part of their innaugural 5k Run/Walk on Saturday, April 20 at 8:30 a.m. (giving yourself the gift of health and exercise). The event is sponsored by the HHS boys' soccer team and boys' and girls' track teams. Registrants who sign up before April 7 pay $20 per person or $50 per family, but if you're a Hanover County student or staffer (yes, all of us "Pamunkey-ites" are included), your cost is just $15. After April 7, the cost shifts to $25 per person, $60 per family, and $20 for county students/staff. T-shirts are guaranteed for early registrants. Food, prizes, and awards add to the fun!  Visit http://www.facebook.com/HanoverHawks5K for more info or to access the registration form. If you have questions, drop an e-mail to kimberly.farnsworth007@gmail.com. And a big thank you to my colleague Christy for sharing this info with us!

 

Financial health = "what's going to be in your wallet?"

My colleague Jaime tipped me off about an upcoming four-part workshop series on retirement planning and financial education (read: "wallet health"!) for Hanover County employees that we "Pamunkeys" may be interested in. Retirewise will be presented by representatives from MetLife in a four-part workshop at the county's Board of Supervisors auditorium on Thursdays, April 11, 18, and 25 from 9:00 to 10:30 a.m. and May 2 from 1:00 to 2:30 p.m. The workshop offers attendees wonderful tips and tricks to make retirement planning easier and will provide a helpful, "go-to" resource guide to answer all your questions. One-on-one consultations with MetLife reps will be available for those interested.
To register, call 1-866-801-3547 or visit www.metlifeplansmart.com  - enter the code Hanover County (two words). Don't let your retirement plans simply be "yeah, I'd like to some day"...get informed now and make your future financial plans safe and secure ones.

Instant Recess!

A week or so ago, I attended a (virtual) webinar about a funtastic initiative started out on the Left Coast called Instant Recess. The goal of the initiative is to "get America moving ten minutes at a time." In a nutshell, instead of taking a quick break during the workday to have a smoke or a candy bar, Instant Recess gets people up and away from their desks or workspaces, spending ten minutes doing simple (and I mean super-simple!!) dance steps, stretches, movements to music.
In the webinar, it's explained that libraries (as a center of information and community interaction) are the perfect place to launch an Instant Recess program. In some settings, one staff member leads the whole shebang each week; in other settings, different staff members rotate the duties (keeping the step repetoire and the musical selections fresh!). Basically, they pick a time each day (say, three o'clock), make an announcement to staff and patrons inviting them to join the leader in the designated place (the meeting room, in front of the circ desk, out on the sidewalk), and spend the next ten minutes getting heart-healthy, burning calories and having fun!
I recently demonstrated Instant Recess to management colleagues at our monthly meeting and also shared it with my own staff, utilizing the African Dance Lift-Off IR found here. It's amazing how many smiles sprung up during the sessions, even from those people who grudgingly said they don't "like to exercise" or "can't do the steps." Point is, by getting up and moving you'll see how much fun getting healthy can be...and isn't that the whole point of why we're doing these things?
(As an added bonus, if you're like me and you wear your pedometer constantly, you'll be thrilled to know that the average Instant Recess session will "use" over 500 steps. Wow!)

To learn more about Instant Recess, visit http://www.toniyancey.com/IR_Book.html.
To view the archived webinar, check out www.infopeople.olrg/training/instant_recess.
For more Instant Recess session ideas, type "Instant Recess" into your search engine or YouTube.
Give IR a try at your next staff meeting or long get-together. We'd love to hear about your ideas and sessions here, as well!