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HR HEALTHY NEWS Volume 2 Issue 5
May 2012
EXERCISING
How many people do you know that
constantly make excuses for why they "No pain, no gain! Yearn for the
can’t exercise? Maybe you are one of burn!" LIGHT EXERCISES
them … but excuses are not reasons. With these athlete battle cries deeply
According to the Centers for Disease embedded in our minds, it's no wonder
Many people want to begin
Control and Prevention more than 50% people shy away from exercise — they
exercising, but put it off because
of American adults do not engage in think it's too hard, so why bother?
the required amount of physical activity they're out of shape or they have
for health benefits, and 25% of adults Truth is, you don't need to exercise until physical limitations. Once you
are not active at all. you're red in the face for it to be effective. become comfortable being more
Here are some of the excuses I hear
The Surgeon General's Report on active, gradually work up to more
most often when it comes to people Physical Activity and Health (01/07) vigorous exercises. If you haven't
not wanting to exercise. recommends 30 minutes of accumulated exercised in a while, have a
physical activity on most, and preferably medical condition or are pregnant,
all, days of the week. Regular exercise
Top Excuses Not To Exercise consult your doctor before making
reduces the risk of heart disease, diabetes,
changes to your exercise habits.
obesity, and certain types of cancer.
I don’t have time to exercise.
People will always find time to do Most importantly, working out makes you
something they enjoy doing. I am feel good and will improve your quality of Aerobic Exercise
pretty certain that almost every person life. Aerobic exercise boosts your heart
can find 30-60 minutes, somewhere in Walking is by far, the most popular form rate, increases your breathing rate
their day, to exercise. of exercise today. But you need not trudge and works your muscles. Try to
away on a treadmill until your clothes are engage in 30 minutes of aerobic
I don’t know how to exercise. sopping wet. A leisurely walk done for a activity most days of the week.
Exercise is not rocket science. If you
really have no idea how to be active,
longer duration can be just as effective Strength Training
and burn the same number of calories as Proper strength training helps
buy a fitness magazine, ask a friend
who exercises regularly for some tips, its higher-intensity cousin. build strong muscles and bones.
or hire a personal trainer. Make an Easy does it -Ease into your walking The more muscle you build, the
appointment with yourself to exercise. program. Build your fitness base by faster you burn calories, even
walking at a comfortable pace for short when you're resting.
I have no energy to exercise.
Of course if you sit around all day
durations, perhaps five- to 10-minute
Flexibility Training
sessions. Even if you think you can do
doing nothing you will feel lazy. Get up Flexibility exercises --- also known
more, resist the temptation: Doing too
off the couch and get moving. Start as stretches --- help prepare your
much too soon can cause undue fatigue
with just 10 minutes of activity each body for physical activity.
and muscle soreness. And be sure to
day. Soon you will have the energy to
do more. wear a comfortable pair of walking shoes. Everyday Activities
Fun first - You're more apt to stick with Increasing your physical activity
I have no one to work out with. exercise if you like what you're doing, so throughout the day helps keep
Do you really need someone to focus first on fun. Exercise in your your body moving, burns calories
workout with? Unless you have some- favorite places; trail walking, walk on the and is an easy way to stay active.
one you know is totally committed to beach. Join a mall-walking club or join Park a little farther from your
exercising with you, you really don’t your local health. But the same "easy- destination, take the stairs instead
need a workout partner. If you of the elevator and go on walks
does-it" rules apply; don't worry about
absolutely cannot work out alone … during your lunch break. If you're
hire a trainer, participate in an exercise how hard everyone else is working.
feeling tired or sluggish, get
class, or take your furry friend for a Move to improve - As your fitness level
outside for some fresh air or do
walk. improves, you can alter the variables to
some gardening or home repairs.
add kick to the workout. But this doesn't
Adding physical activity to your
have to mean just increasing your pace daily routine can boost your
(intensity), or exercising longer (time). If energy and overall feeling of well-
you don't like to sweat, you can also add being.
an extra day to your routine (frequency).
It's all about what you like! So, enjoy
your exercise.
Retirement Checklist
You will need the following items to complete your retirement application process.
Forms (all in the Service Retirement Application packet):
Application for Service Retirement (TMRS-15) – no more than 90 days before retirement
Selection of Retirement Plan (TMRS-0024)
Name Certification (TMRS-30) – use this if current name differs from the name on your birth
certificate; TMRS can accept a copy of your driver’s license or marriage certificate
Selection of Partial Lump Sum Distribute Volume 2 Issue 5
ion (TMRS-PLSD) – use this form if you want part of your benefit in a lump sum)
Electronic Direct Deposit Authorization (TMRS-80E)
Other documents:
Birth Certificate (legal proof of birth, not the hospital kind with the baby’s footprints on it)
Birth Certificate for beneficiary (copy, and only if a Survivor Lifetime option is selected)
After TMRS receives your retirement application, we will send you a Tax Withholding
Form (W4-P), which you will need to complete and return to us.
Volume 2 Issue 5
May 2012
RISK MANAGEMENT’S ultimate goal is to
promote and maintain the health of its employees
and the general public by striving to prevent
injuries and accidents through the continuous
education and training of our employees. We
believe that Safety is everyone’s responsibility
and that all tasks can and should be done easily.
Our goal is to prevent accidents and/or injuries.
