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3 things for better health

Need to be motivated to start the week off on a healthy note? Just try one or more of three things to start the week off on the right path.

1. Want to do more for workplace wellness but not sure where to start? Crow Wing Energized is offering a free Workplace Wellness Conference from 7:30 a.m. to 11:30 a.m. Wednesday at Essentia Health-St. Joseph's Medical Center, 523 N. Third St., Brainerd.

"Who will benefit?" Crow Wing Energized noted. "Small and large businesses who have interest in learning best practices to support health and wellness related efforts for their workplace.

"By the end of the Workplace Wellness Conference, attendees will be able to implement at minimum one health and wellness related initiative within their worksite. Attendees will be able to establish connections with other employers who are currently implementing best practices surrounding active living, healthy eating, tobacco reduction, breastfeeding promotion and stress reduction and resiliency building."

Keynote speaker is Stefan Gingerich, StayWell research analyst. Register online at

2. Try this workout noted in Women's Health magazine. It's a workout countdown. Do 15 kettlebell swing repetitions of the squat thrust, then do another 14 reps of the kettlebell swing and another 14 reps of the squat thrust. Then repeat doing one less each time. To do the full exercise, it means 120 repetitions of each exercise spending three seconds per repetition.

It will exercise multiple muscle groups. Remember to stretch after the workout to avoid soreness. Women's Health magazine also notes it's OK to start with a smaller repetition number is 15 seems too daunting. The idea is to just start.

Need more tips on the correct position for a kettlebell swing? "Bend at your hips, and hold a kettlebell (or dumbbbell) with both hands at arm's length in front of you," Women's Health magazine recommends. "Now, rock back slightly and 'hike' the kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you're not trying to actively lift it with your arms. Reverse the movement, so that you swing the kettlebell between your legs again. Make sure you don't round your lower back at any time; it should stay naturally arched when you bend at your hips."

3. Need more reason to opt for a standing desk? WebMD noted a study of two groups of people—transit drivers who sit and conductors/guards who stand. Even with similar lifestyles and diets, those who sat were twice as likely to get heart disease as those who stood, WebMD reported.

"You're more likely to die earlier from any cause if you sit for long stretches a time," WebMD stated. And if you need more motivation to get a standing desk or take regular, short walks away from your desk chair there's this from WebMD. "If you sit too much, your brain could look just like that of someone with dementia. Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, which all play a role in the condition. Moving throughout the day can help even more than exercise to lower your risk of all of these health problems."

For more tips from the weekly Three Things list, check out the Monday Motivator page each week in the Dispatch or e-edition, or go to and go to lifestyle to reach the drop-down menu for health or search using the keyword Monday Motivator or three things.

Questions or tips to share, contact Renee Richardson, managing editor, at or 218-855-5852.