Do you know how to prevent injury and illness? Are you doing everything you can to keep yourself and others safe? Each year, the Costco Safety Department hosts Safety Week to help Costco employees answer these questions and feel safe and protected in the workplace. Employee Benefits provides tips and information you can use to stay safe at home and everywhere else.
And be on the lookout for the Safety Week content, arriving at your locations. This content will include information about benefit programs and resources available to you, plus giveaways from some of our Costco suppliers.
Though many Costco employees are on the move throughout their workday, an increasing number of us spend far too much time sitting. And that can be disastrous for long-term health.
According to the Centers for Disease Control and Prevention (CDC), not getting enough physical activity can lead to heart disease — even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol and type 2 diabetes.
So what can you do to keep moving? Any activity works, especially those you enjoy doing. Whether it’s yoga, Zumba, a pick-up basketball game or simply walking around your neighborhood, the benefits of moving can improve your long-term health, your mental outlook and your quality of life.
According to the CDC, physical activity is one of the best things you can do to improve your health. Here are 10 benefits of physical activity to get you moving today!
Better mood
Adding more movement to your life can immediately reduce feelings of anxiety and help you sleep better. One possible explanation is that physical activity produces endorphins, or “feel good” chemicals in the brain, helping you deal with stress. Try taking a walk during your work breaks to give your mood a quick boost, and forming or joining a walking group to help you stay socially connected to your neighbors and friends.
Better brain function
Physical activity helps to increase blood flow to the brain, improving concentration and mental clarity. Staying physically active can keep your thinking, learning and judgment skills sharp and delay their decline as you age.
More money in your wallet
In the U.S., $117 billion in health care costs each year are related to low physical activity. Not getting enough physical activity can increase your risk of developing a chronic disease, which comes with higher health care costs. Staying active is good for your health and your wallet, too.
Lower risk of heart disease and stroke
Heart disease and stroke are two of the leading causes of death in the United States. About 110,000 deaths per year could be prevented if U.S. adults age 40 and older increased moderate-to-vigorous physical activity by even 10 minutes a day.
Being regularly active strengthens your heart muscle and lowers your blood pressure to help reduce your risk of developing these diseases. Regular physical activity can also improve your cholesterol levels.
Lower risk of type 2 diabetes or diabetes complications
More than 34 million Americans have diabetes, including approximately 18,000 Costco employees and their enrolled dependents. Another 88 million U.S. adults have a condition called prediabetes, which puts them at risk for developing type 2 diabetes. Regular physical activity makes your body more sensitive to insulin, the hormone that controls levels of sugar in your blood. This can help prevent type 2 diabetes. If you already have diabetes (type 1 or type 2), you can help control your blood sugar levels by staying active.
Lower risk of some cancers
Getting the recommended amount of physical activity can help keep the immune system healthy and regulate some hormones that contribute to the development of cancer. Being active can lower risks of cancers of the bladder, breast, colon, esophagus, kidney, lung and stomach.
Stronger bones and muscles
Aging can cause bones to become weak and fragile over time. We also tend to lose muscle as we age. Doing aerobic, muscle-strengthening and bone-strengthening physical activities of at least moderate intensity can increase muscle mass and slow the loss of bone density. Being physically active also strengthens muscles around joints to ease arthritis pain, and improves balance and coordination to reduce the risk of hip fracture.
Less time away from work
People who are not physically active tend to miss work unexpectedly. Want to add some activity to your workday? Try talking on the go, physical activity breaks during long meetings or taking a walk during your lunch break.
Better grades in school
For kids, school physical activity programs can improve attention and some measures of academic performance. Students who are physically active tend to have better grades, school attendance, brain function and classroom behaviors. For kids with ADHD, exercise can also be a big help in managing their symptoms.
Improved relationships
In addition to producing “feel good” endorphins, physical activity reduces levels of your body’s stress hormones. And with less stress comes more patience, positivity and empathy. Make physical activity part of your family’s daily routine by taking family walks or playing active games together.
If you’re wondering how to add physical activity to your life, start by picking activities that are enjoyable and a good fit for you — and your kids. This will help everyone stay in the game! Also, if you have a chronic health condition, such as heart disease or arthritis, talk with your doctor first about the types and amounts of physical activity that are right for you.
Do you live with chronic pain? Whether it’s from an old injury, a surgery or an undiagnosed condition, chronic pain can affect more than your physical well-being. It can prevent you from doing the things you love — from playing with your kids to taking a road trip. Chronic pain can be isolating and lead to anxiety and depression. It can make you feel helpless and like you have no control over your life.
If you or someone close to you is struggling with chronic pain, this video can provide you with information on how to better manage it — and enjoy your life again.
According to Scientific American, “Joint disorders and low back pain consistently rate among the most common reasons U.S. adults visit their doctors.”1 Although physical therapy is an effective treatment for these conditions, many patients have difficulty getting the care they need.
The cost and inconvenience of multiple appointments over weeks and months can make in-office physical therapy challenging for people seeking treatment. So what’s the solution? Virtual physical therapy.
Not only is virtual physical therapy convenient. It’s a bargain for patients. You can save time, money on gas and parking and the cost of your care. There’s even better news for Costco employees. You and your family members (age 13+) who are enrolled in a Costco medical plan can get virtual physical therapy at no cost through Omada for Joint & Muscle Health.
In a pioneering study, researchers at Duke Clinical Research Institute used virtual therapy with 143 patients who underwent total knee replacement at four different providers. A second group of 144 patients was prescribed traditional physical therapy.
The researchers found an average cost savings of $2,745 per patient treated using virtual physical therapy.*
Janet Bettger, Ph.D., associate professor with the Duke Department of Orthopedic Surgery and the study’s lead author, said the patient experience was also positive. Study participants who underwent a second knee replacement and who had virtual physical therapy the first time requested virtual physical therapy on their second surgery, she said.2
Virtual therapy with Omada for Joint & Muscle Health
If you’re recovering from an injury, virtual physical therapy with Omada for Joint & Muscle Health could be right for you.
Here’s how it works:
Visit Omada Joint & Muscle Health on your phone or other digital device. Click “Apply today,” complete the application, then click on “Treating pain and injury,” and enroll. Within 48 hours, you’ll receive a call from your licensed physical therapist. You’ll have the same dedicated physical therapist throughout your treatment.
Your physical therapist will carefully assess your condition by guiding you through a series of movements and performing a full musculoskeletal evaluation.**
They’ll recommend your best care option — whether you choose Omada’s virtual physical therapy or prefer to see a local, in-person physical therapist.
Your virtual physical therapist will partner with you to provide:
A personalized recovery plan designed to treat the source of your pain
App-guided exercises with 3D animations and voice narration to ensure proper pacing and form
Step-by-step guidance with support, adjustments, education and more
An exercise kit, complete with elastic bands, door anchor and a phone stand
Concerned about preventing injury?
Omada also offers an injury prevention program for people who want to avoid joint or muscle pain in the future. Whether you’re starting new work responsibilities, taking up a new sport or just looking for an overall physical tune-up, it’s easy for your body to get out of balance. This program can be tailored to your changing needs, helping you focus on your flexibility and strength so you can guard against future pain and injury.
*Outcomes and costs were measured three months after the procedure, according to the study.
**This evaluation will not satisfy the requirement for spine surgery pre-authorization. This type of surgery generally requires the following: In-person physical therapy for at least 6 weeks within the last 12 months. Your plan offers access to an expert second opinion by 2nd.MD. If you would like to call them the contact number is 833-579-2509.
1Scientific American. Virtual physical therapy could help fill gaps in treating all too real pain.
Remember those microwavable frozen pizza rolls you loved as a kid? This recipe is a major upgrade in flavor, crunch and nutritional value. Delicate wonton wrappers surround a filling of tangy marinara, light mozzarella and savory turkey pepperoni. They’re then cooked in the air fryer to supreme crunchiness. And bonus: The gooey cheese is just as good as you remember.
3 sticks part-skim mozzarella string cheese, each cut into 4 pieces
Directions:
Step 1
Preheat an air fryer to 400° F. Working with 1 wonton wrapper at a time, arrange the wrapper on a work surface so it looks like a diamond. Spoon ½ teaspoon of the marinara into the center of the wrapper. Top with about ¼ teaspoon of the pepperoni and 1 piece of the cheese.
Step 2
Moisten the edges of the wrapper with water. Fold the top and bottom corners of the wrapper over the cheese and press to seal. Fold in the left corner of the wrapper, and roll it over the pizza roll to seal the right corner. Gently press all the edges to seal the roll. Repeat with the remaining wrappers and fillings. Coat the air fryer basket with cooking spray.
Step 3
Arrange half of the pizza rolls in a single layer in the basket. Coat the pizza rolls with cooking spray. (Cover the remaining pizza rolls to prevent them from drying out.) Cook the rolls in the air fryer until brown and crisp, 6 to 8 minutes. (Some of the filling might leak out.) Repeat with the remaining pizza rolls.
Nutrition
Serving size: 1 pizza roll | Calories: 40 | Total fat: 1 g | Saturated fat: 0.5 g | Sodium: 105 mg | Total carbohydrates: 5 g | Fiber: 0 g | Protein: 3 g
Costco employees can join WeightWatchers for as low as $14 per month and spouses/domestic partners and dependents can join for as low as $19.50 per month. Participants must be age 18 or over to join. Sign up at WW.com/Costco.
Teach your child self-compassion by learning it yourself
Remember the first time your child said “mama” or “papa?” It was a thrilling moment for you. You helped by patiently repeating the word and pointing to yourself. Your child did their part by watching, listening intently and trying to mimic you.
In the first years of life, our children learn everything from language to how to catch a ball by watching and listening to us. As the years go by, they also learn from teachers, other kids, books, TV and social media. But when it comes to self-compassion, your child is taking almost all of their cues from you. Here’s how to help them take away the right lessons.
Whether it’s on the playground, at school, on the job or in our relationships, when we experience a setback, it’s common to respond in one of two ways. Either we become defensive and blame others, or we blame ourselves. Neither response is especially helpful.
Blaming others may lessen the sting of failure, but it comes at the expense of learning. Blaming ourselves, on the other hand, may feel deserved in the moment, but it can lead to an inaccurately gloomy view of our potential, which can undermine personal development.
What if instead we treated ourselves as we would a friend in a similar situation? More likely than not, we’d be kind, understanding and encouraging. Directing that type of response internally, toward ourselves, is known as self-compassion, and it’s been the focus of a good deal of research in recent years. Psychologists are discovering that self-compassion is useful in our personal growth and well-being.
Tips for teaching self-compassion
Children are masters of observation. They’ll pick up on — and repeat — both your words and your behavior. To that end, if you want your child to develop self-compassion, start modeling self-compassion, rather than self-criticism. Here’s how:
Acknowledge your feelings
It’s okay to not be okay! If you explain the context to your child — in an age-appropriate way — you show them how to discuss their feelings in a healthy way. Start by acknowledging they are experiencing an emotion. This simple act of acknowledgment, which may be as effortless as saying, “I can see that this upset you” can go a long way.
Give thanks
Positivity is a skill, and one way to build it up is through gratitude. Noting what you’re grateful for — even that first cup of coffee in the morning — nudges your brain to look for good things in other parts of your day. Sharing these observations aloud can teach your child to do the same.
Practice self-care
Self-care shouldn’t be a reward you can only earn once you finish all your to-dos. If you try to bring it to the top of the list, your child will learn to care for themselves, too. Ask yourself: What makes you feel like the best version of yourself? Perhaps it’s taking a few minutes for yourself each day to read a book or spend time outdoors. Do your best to prioritize those things.
Forgive yourself
Self-compassion is key to self-acceptance, so show your child how it’s done! Focus on progress over perfection. When things go awry — as they always do — point out how you’re doing the best you can and moving forward, instead of dwelling on what didn’t go according to plan.
Learn something new
When you take time to try out new experiences and learn new skills, you’re teaching your child the value of curiosity and a love of learning — not to mention how to be resilient. (You won’t succeed at everything, and that’s okay!) Make a list of new things you’d like to try, then have at it.
Build emotional awareness
Emotions are often held in the body. That’s why you get butterflies when you’re excited or sweaty palms before a meeting. Becoming aware of when and how your emotions show up can help you better understand them. Share these insights with your child, and you can work on identifying emotions together.
Troubleshoot
No one expects you to be positive all the time. (And thank goodness, because that sounds exhausting.) If you’re having a bad day, use it as a teaching moment to share your feelings with your child. Your child can learn by watching you get through it.
And as helpful as techniques like deep breathing and meditation can be, sometimes you need to address the stressor itself. Once you pinpoint the source of your chronic stress, think about what’s within your control to change. A trusted friend or therapist can help.
Remember this takeaway
Changing your mindset may be a challenge. (It’s so much easier to be hard on yourself!) But when you try to be self-compassionate, your child is more likely to be kind to themselves, as well.
Raising a child is a rewarding, exhausting, joyous and, often, challenging experience. And in recent years, the challenges have become particularly difficult. From pandemic-related educational setbacks and social isolation, to bullying on social media, kids today are dealing with stressors their parents could have never imagined. In today’s world, social media can be fun for learning and games but, it’s always “on”. Not only does it open up risk for inappropriate content being shared, it opens your kids up for sharing information with strangers.
Whether your child is anxious about returning to school, struggling with a learning disability or dealing with a serious mental health condition, there’s good news. You don’t have to face these challenges alone. As a Costco employee, you can access expert care, resources and information — much of it at no cost to you — through your Costco benefits.
Even when life is going smoothly, make sure you’re familiar with the benefits Costco provides for your family’s emotional well-being. Know where to turn when challenges arise and access a wide array of webinars, videos and articles designed to help you better manage the many challenges of parenting.
Check out these resources for parents and kids
Resources For Living® (RFL®)*, your enhanced Employee Assistance Program (EAP), is the place to start when you or your child needs mental health support or help with everyday challenges. RFL offers you and the members of your household free, 24/7 access to mental health resources, for you, the members of your household and your dependent children up to age 26 living away from home.
Through RFL, you can also access Talkspace, confidential, on-demand chat therapy with a licensed therapist. Counseling sessions can be by phone, video or on-demand chat. You decide what works best for you. After your sixth no-cost session, you can keep using Talkspace under your medical plan, with a copay.
RFL also gives you access to:
Interactive self-care programs
A library of informative articles, podcasts and webinars
Help finding in-network providers who are accepting new patients
Referrals to community resources
Many work-life support services, such as help finding child care or legal services
Telemynd offers virtual access to therapists, psychologists and psychiatrists specializing in hundreds of conditions. They can evaluate, diagnose and provide therapy or psychiatric treatment for kids, teens and adults. Telemynd offers:
• Talk therapy • Couples counseling • Family therapy • Psychiatry and medication management
RethinkCare gives you access to virtual consultations with parenting experts. It also includes online training courses to help you learn how to help your child set healthy boundaries, be optimistic, practice self-compassion and self-advocacy, set goals and solve problems, become more resilient, and more.
Help set your child up for success in the new year school by checking out this webinar about Helping Kids Strengthen their Social Skills, available on-demand to fit your busy schedule.
New! Your RethinkCare benefit now offers courses that focus on boosting your child’s executive functioning skills, including attention, focus, organization, time management and impulse control. These skills are critical to helping children grow up to be successful in school, work and relationships, improve their ability to solve problems, get along with others, make safe and healthy decisions, and more.
This year, as your child returns to the classroom, remember that if challenges arise, your Costco benefits are there to support you. All you have to do is use them.
You teach your children about safety, physical health, good study and work habits, acceptable behavior, and more. You want to instill in them all the things they’ll need to function well once they leave the family nest.
So why not include lessons on how to earn and manage money? After all, it makes sense for everyone to learn to spend wisely, save and invest what they earn.
The best way to start teaching your children about money is to show them how you handle it. As soon as your children are old enough to understand, include them in your family’s budgeting, planning and saving discussions. As a bonus, your kids will know what to expect in terms of what the family can afford. They’ll also learn how their own choices can help them get things they want.
Be a role model for your children
Make sure your own financial behavior is responsible. If they see you spending money on things you don’t need instead of paying your bills, they may grow up thinking that’s an acceptable way to handle finances.
If you use credit cards, make sure your kids also see you checking your credit card statements and paying your bills on time. Show your children that those little plastic cards aren’t magical sources of free money. Let them see how much interest you pay, too.
Help them practice decision-making
Let your children manage their own funds. When they get old enough, help them open and maintain a bank account. Whether they earn an allowance or income from a part-time job, help your kids make good decisions with their funds.
A lesson about saving on taxes
As every grown-up knows, taxes can be complicated. But it’s never too early to teach your children an important lesson: it pays to take advantage of the tax benefits you have.
For example, with a reimbursement account, administered by PayFlex®*, you can set aside pretax dollars and pay yourself back through a Health Care Reimbursement Account or a Dependent Care Assistance Plan.
The Health Care Reimbursement Account (HCRA) allows you to reimburse yourself for health care costs your medical plan doesn’t cover, such as out-of-pocket costs for medications and copays. The Dependent Care Assistance Plan (DCAP) lets you set aside pretax dollars to reimburse yourself for eligible child (under age 13) and elder care expenses necessary for you and your spouse to work, including child care and nursery/preschool costs.
Talk to your kids about how these accounts help your family save money on taxes. And remember to enroll in an HCRA or DCAP during Annual Enrollment.
*Available in Mainland and Hawaii.
Give your kids the tools to succeed
Encourage your children to save, and guide them in setting up a personal budget. Teach them how to compare prices before buying a pair of sunglasses, a skateboard or something else they want. Show them how much an investment account can grow over time by reviewing your retirement account’s growth together. That way, they can see the importance of saving even a small amount as soon as they start working as adults.
If they make a money mistake, don’t be too quick to bail them out. Instead, help them learn from it so they’ll make a better decision next time. As they get older, you can even show them more details about your family’s finances. For example, you can explain how interest can add up when you don’t pay off your credit cards each month or why making dinner is easier on your budget than ordering take-out.
Your kids can learn from all sorts of activities, including:
Counting the coins in a piggy bank
Creating a budget on paper or online
Checking monthly statements for charges for apps and subscriptions
Buying a used car and shopping for insurance
Opening a savings account
Researching how to finance their education
You can find teachable moments just about every day. It’s never too early to start setting your children up for financial success.
Parenting is hard work. And life can be even more hectic if you balance a career outside the home. With so much time devoted to your family and career, finding time for self-care is probably the first thing left out of a busy schedule. But the fact is, self-care is essential because of the important role you play in your family. Like all caregivers, you need to focus on your own well-being to stay resilient, engaged and refreshed. And it’s not just for yourself, it’s for the benefit of your family. If you’re tired, stressed-out and crabby, you simply can’t be as loving and effective a parent as you can when you take time for self-care.
So, what is self-care? It’s the practice of caring for your own health, well-being and happiness. Making time for yourself may feel indulgent, but that’s far from the truth. Even small acts of self-care or self-kindness can go a long way in decreasing feelings of exhaustion, burnout, stress and even depression that busy mothers often feel.
It’s hard to admit you may need help or can’t accomplish everything on your own. Some say it takes a village to care for a family, and they’re not wrong. Find your village and ask for help. Accept help when offered. And understand that things won’t be done exactly the way you do them — and that’s OK. Is perfection more important than your well-being? Of course not! Take the extra time to focus on yourself. You deserve it. And don’t be afraid to say no to commitments that don’t interest you or that you don’t have time for.
Stay organized.
Hang a planner, calendar or list of upcoming appointments and tasks in the kitchen and encourage everyone in the family to use it. Remind them that when responsibilities are shared, everyone’s load is lighter. By doing this, you can avoid stress from the unexpected, such as the school project your child needs help to complete the night before it’s due. Prioritize tasks to avoid becoming overwhelmed. Start by completing the most time-consuming or least interesting tasks to get them out of the way first.
Focus on basic, healthy lifestyle habits.
Although, it may not always be possible, aim for seven to eight hours of sleep each night. Try for some daily physical activity each day, aiming for 30-minutes a day. Eat a healthy diet of lean meats, low-fat dairy, fruits, vegetables and whole grains. Avoid sugary drinks, alcohol and high-fat foods. Drink six to eight cups of water daily.
Add “me time” to your schedule.
For example, schedule a fitness class, lunch with a friend or coffee with a good book. Once the date is scheduled, try your best to keep it just as you would any other appointment.
The most important components of self-care are to be realistic and purposeful. If your schedule is hectic and chaotic, it may not be realistic to expect hours a week to focus on self-care activities. So start small with attainable expectations. For example, take 10 minutes a day to focus on you. Whether it’s enjoying a quiet moment reading a book, or having a relaxing cup of tea, it may be all you need to reset and return to your schedule.
A mom’s health and well-being affect the entire family. By incorporating self-care into your regular routine, you’ll become an even more amazing caregiver. You’ve got this, mom!
