Health Hub

Helping you get and stay healthy!

Welcome to the Health Hub!

Living a healthy life. It’s what we all want. Providing our members with the tools and information to achieve better health is an important part of the RedShirt® Treatment – and our Health Hub. A variety of topics and resources are available, including: 

From exercise and eating healthy to finding balance in your emotional and financial well-being, our Health Hub is here to help you succeed at achieving your personal health goals.

Upcoming Live Classes and Webinars

Shot of a beautiful young woman practising yoga in a studio
Morning Stretch & Meditation

Wednesday, April 13th, 7:30am – 7:45am | Zoom (Virtual)

Session led by Lauren Christman, Corporate Wellness Specialist

Managing risk concept. Elephant walking on a rope on the blue sky background. Cute elephant on tightrope above the clouds
Better Balance presented by Buffalo Rehab Group

Wednesday, April 20th 12:30PM – 1:30PM | Zoom (Virtual)

Feel dizzy or off balance?  Join Doctor of Physical Therapy, Christopher Ponichtera as he teaches strategies, exercise, and tips to improve your balance and reduce your fall risk.

Young handsome Chinese man practicing yoga in the living room
Mid-day Meditation and Stretch

Tuesday, May 10th, 12:00pm – 12:15pm | Zoom (Virtual)

Session led by Lauren Christman, Corporate Wellness Specialist

Healthy salad made of fresh fruits
Summer Wellness 

Wednesday May 18th, 1:00pm – 2:00pm | Zoom (Virtual)

Led by Foodsmart

Join Foodsmart's Culinary and Nutrition teams as they discuss how to get the most out of summer by prioritizing wellness. We hope you can join us to get all the tools you'll need to make 2022 the best summer yet!

Stress Management and Mindfulness

Wednesday, May 25th, 3:00pm – 4:00pm | Zoom (Virtual)

Presented by Joshua Bradley, Program Director at Horizon Health Services

This presentation will discuss how to practice mindfulness and stress management during the day. We will discuss factors that tend to lead to stress and burnout, as well as review coping strategies

Senior couple sleeping peacefully in bed
Sleep Well, Live Well

Tuesday, June 14th, Noon – 1:00pm | Zoom (Virtual)

Presented by Lauren Dlugosz, Wellness Program Manager at Independent Health

This presentation will cover why sleep is important and what happens to the body and brain during sleep.

Latin woman from Bogota Colombia between 30 and 39 years old, on her mat in position to perform her yoga exercises at home wearing her exercise clothes
Morning Stretch & Meditation

Wednesday, June 22nd, 7:30am – 7:45am | Zoom (Virtual)

Led by Lauren Christman, Corporate Wellness Specialist

Workout from Home: On Demand

Daily exercise is an important part of overall health, especially as we age. Our Corporate Wellness team produced a series of instructional videos that make it easy and fun for you and your family to engage from the comfort of your home.

Getting regular exercise not only helps you maintain a healthy weight, it improves muscular strength, bone and joint health, cardiorespiratory fitness, improves brain health, improves balance and coordination, and reduces your risk for illness. We encourage all our members to engage in daily physical activity.

Vagus Nerve Series Part 1

Learn about the vagus nerve: What it controls, why it’s important and how to use our breath to activate it.

Vagus Nerve Series Part 2

Building from Part 1 in the series, watch this video to learn how breathing, movement and stretch can activate the vagus nerve.

Vagus Nerve Series Part 3

Find a quiet spot and participate in a guided meditation to calm your mind & body.

Mid-Back Mobility

Midback stiffness? Thoracic spine mobility is very important and can affect hips, shoulders, neck, and low back.  Our daily habits and posture can lead to poor thoracic spine mobility. Performing simple mobility exercises lends to better thoracic spine mobility and reduces injury.

Beginner Cardio Intervals

We move through 5 exercises using the whole body. This class is a great opportunity to work up a sweat with lots of options and modifications.

5 minute mini-workout!

Short on time? No problem!  Get your heart pumping and muscles burning in just 5 minutes!  No equipment needed.

Add on some Cardio!

We'll be moving through rounds of cardio-based movements. Each round adding on a new activity to increase the challenge - and fun.  You will need a sturdy elevated surface like a chair, coffee table or fitness step.

Low Impact Beginner Legs

Leave your legs feeling strong after this low impact, no equipment needed, leg burner! You are welcome to grab a chair or piece of sturdy furniture for assistance if needed.

Boxing for your Core

Grab your light weights (or no weights) and join us for a standing core workout. Move through the punches of a boxing workout at a slower speed as you focus on using the muscles of your core.

Core from the floor

Learn proper technique & variations for an array of abdominal and core exercises. No equipment needed.

Advanced Cardio Circuit

Try this advanced cardio option today! Grab your water, sweat towel and join Lauren for this heart pumping cardio session. 

Stretch & Flexibility

Instructor led stretches to increase mobility and flexibility. Can be done alone or after a good workout! No equipment needed.

Webinars: On Demand

Independent Health strives to bring you evidenced based content on a variety of health-related topics to keep you informed. We use both internal and external experts to deliver both live and pre-recorded webinars.

We want to hear from you! Let us know what topics or health issues you’re interested in learning about.

Prediabetes 101

Did you know that more than 1 in 3 American adults have prediabetes and of those more than 84% don’t know they have it? Presented by Dr. Deirdre Wheat, Independent Health Medical Director, this webinar provides a high-level overview on the risk of developing prediabetes and what can be done to prevent or manage this condition.

Physical Activity 101

Learn the basics about physical activity, including heart rate zones, aerobic vs. anaerobic exercise and tips for increasing cardiovascular health, balance, flexibility and muscle mass.  Employees receive a workspace workout plan at the end of the presentation.

Whole Well-Being

This presentation provides information on how emotional health, nutrition, physical activity, sleep and environment influence our overall health. Includes tips to modify unhealthy behaviors, manage stress and achieve better work-life balance.


Bring peace of mind and balance to each day through mindfulness, a state of active and careful attention on the moment. This presentation provides participants with information and tips on how to practice and improve mindful living.

Prevention & Lifetime Screenings

Prevention can come in many forms and have multiple definitions, making it confusing to know what is right. This quick presentation will break down the levels of prevention, how participants' lifestyle choices can make a difference and recommendations appropriate for their age and health status.

Supermarket Savvy

The number of decisions we need to make at the grocery store can be overwhelming. This presentation provides employees a virtual shopping tour with advice for making healthier choices. Become a meal prep expert and learn food safety tips for proper care inside and outside of the kitchen!

Inflammation 101

This presentation will discuss what inflammation is and how it can impact our health. Learn the signs, common causes and what problems inflammation can trigger. Includes a discussion on both prevention and treatment.

Health & Wellness Podcast: On Demand

We are pleased to present this series of On-Demand Podcasts featuring experts from Independent Health and hosted by local radio host Buddy Shula. Each of these podcasts are part of WBEN’s Healthy Buffalo series.

Trust your Gut
In this episode, Lauren Christman discusses health eating and the benefits of probiotics. 

Aging gracefully and preparing for the future Part 2
In this segment, Dr. Kathleen Mylotte explains how individuals can make difficult conversations with family members easier when it comes to announcing their wishes of how they should plan for medical treatments as they approach the frail years of their lives.

Stay healthy while aging gracefully Part 1
While aging is inevitable, illness associated with aging isn’t inevitable. In part one of this two-part podcast, Dr. Kathleen Mylotte offers ways people can be as healthy as they can be when they age.

Easy, no-excuse path to exercise.
Exercise comes easier to some of us than to others. But exercise is so important to getting and staying healthy. Michelle Carbery, Independent Health’s corporate wellness specialist, talks with Buddy on ways to get up and get moving, even for those of us who need a little encouragement.

Holidays and mental health.
For most of us, the holiday season is a joyous time, but it does have its stressors.  Sadly, it can be a dark time for others who are dealing with loneliness, stress and anxiety. Independent Health’s medical director for behavioral health, Dr. George Burnett, offers suggestions on ways to handle the holidays, and when it may be time to seek professional help. 

What is metabolic health?
We hear all the time that our health is related to what we eat. But what foods should we eat? What foods should we avoid?  Dr. Jennifer Walsh from Independent Health explains what metabolic health is and what foods can improve the course of our health.

Fall Prevention as we age.
As we get older, falling can be life-changing.  Yet, while falls are common, they are not a normal sign of aging. Listen as Corporate Wellness Specialist Lauren Dlugosz from Independent Health provides ways to prevent falls by addressing hazards in the home and incorporating light exercise to help balance.

What is “pre-diabetes” and does it always lead to diabetes
Prediabetes is a condition that most people do not know they have. Taking steps now can prevent it from becoming diabetes in the future.  Dr. Deirdre Wheat, medical director at Independent Health, will talk about the signs and risk factors for prediabetes, along with ways to address it and stay healthy.

Do I really need this pill?
Medications work only if people take them properly. And sometimes, people forget to take their medications or they don’t take them as the doctor ordered.  Pharmacist Cindy Will from Independent Health discusses how people can make the most out of the medications they take, and offers helpful ways how to remember when to take them. 

Keep that back healthy.
At some point in our lives, many of us experience back pain. Jennifer Picone, Independent Health’s manager of Corporate Wellness, explains what individuals can do to maintain back health and avoid long-term problems.

The doctor will see you now.
Associate Medical Director Jennifer Walsh, M.D., talks about the importance of preventive care and what people can do to stay healthy.

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