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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

women stretching outside
Evening Stretch & Meditation

Wednesday, August 3rd 6pm-6:30pm

Outer Harbor lawn area Join us for a 30-minute meditation and stretch class led by Independent Health’s Wellness team.  We will demonstrate certain breathing techniques along with meditation and stretches to help activate a relaxation response and reduce anxiety and stress. The event is free to the public and members, registration is preferred although not required, email Wellness@independenthealth.com

People stretching outside
Body Weight Strength Class for Healthy Lower Backs

Wednesday, August 3rd 7pm-7:30pm

Outer Harbor lawn area Join us for a 30-minute body weight strength class designed to activate glutes and build glute & core strength to support a healthy low back, led by Independent Health’s Wellness team. The event is free to the public and members, registration is preferred although not required, email Wellness@independenthealth.com

Low Back Health Seminar

Wednesday, August 10th  5pm-7pm 

Riverworks, 2nd Floor Low Back Health Seminar presented by Independent Health Wellness Team and Buffalo Rehab Group. The first hour you will gain an understanding of why back health is so important, what happens as we age, how to prevent low back issues, what might contribute to low back issues, and how to manage existing low back pain.  Directly following you will have the opportunity to speak with Physical Therapists and the Independent Health Wellness team to ask questions. The event is free to the public and members, registration is preferred although not required, email Wellness@independenthealth.com

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.

important-alert We would love to hear from you! Please take our survey and share your feedback on the videos you enjoyed as well as suggestions to help improve your Workout from Home experience.
Let's Box!

1 song to get warmed up, another to raise your heart rate, then one final push with some light hand weights.  Let's Box!

Crank Those Planks!

Need some variety in your plank routine?  Or maybe you are new to this exercise and need guidance on form and modifications. Either way, the IH Wellness team has options for you!

Family Fun Workout

Grab the little ones and join a game of "Hot Lava", hopping from rock to rock to avoid the lava! Sheets of paper or other flat objects will be needed to play.

Cardio Circuit for Beginners

Find a space and lets move!! Today you will have 5 cardio movements that you will be moving through 3 times. With each set the timing will decrease so be sure to challenge yourself and work as long as you can! 

Low Back Health Series - Video 4

You don't need expensive equipment or hours of time to build a healthy back routine.  This quick workout uses a looped resistance band in a variety of movements, targeting your glute muscles from different angles.

Foam Roller Workout

Your foam roller can be used for more than a good stretch - it's a great tool for building core strength and flexibility too.  If you don't have a roller, grab a pillow or other small object and follow along!

Low Back Health Series - Video 1

A surprising way to help build strength to support our low back is by activating our gluteus muscles.  How do you know if you have good glute strength? Perform the assessment in this video, then continue on to learn how to increase your strength even more

Low Back Health Series - Video 2

Part 2 in our low back health series incorporates a dynamic warm up drill to help with mobility and flexibility in our glutes and hips, then demonstrates exercises to build strength.

Low Back Health Series - Video 3

Part 3 in our low back health series incorporates a dynamic warm up drill to help with mobility and flexibility in our glutes and hips, then demonstrates 3 exercises to build strength in your core and backside.

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.

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.

Ergonomics and Back Health

Back pain affects nearly 80 percent of Americans and accounts for an enormous amount of lost productivity. This presentation will help employees understand how their back works and how to protect it from injury.

Staying Healthy During Your Busy Day

Between stressful days and extracurricular activities, staying energized and eating right can seem overwhelming. It can be a struggle to carve out time to nourish the body while struggling to meet deadlines. This presentation offers quick tips and shows how simple planning can make a huge difference in what we eat AND how we can stay on a budget. 

Beat the Heat with Hydration

Learn why hydration is important and what to look for so you don’t become Dehydrated!  We will present a few fun facts and a little trivia to keep you engaged and informed!

Digital Detox

Have you or your family become too dependent on screens lately? Between Zoom, FaceTime, social media, gaming, shopping and streaming music and movies, it’s easy to feel attached to your screens. Let’s talk about how limiting screen time can improve your overall wellness.

Whole Health Nutrition

For those with a love for food and an interest in the power of the human body, this presentation outlines good nutrition and how it can help promote optimal health. Employees learn about macronutrients, how proper nutrition is fuel for the brain and that good choices are key to athletic performance. Employees will gain a wealth of nutrition knowledge and helpful tips to incorporate in daily routines.

Embracing Change

Join us to learn what drives people to change, why change is so important, and how to prepare for lifestyle changes.  We will review how to create SMART goals and steps you can take to sustain behavior changes to live a healthier life

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.