Sweat Your Stress Away: A 20 Minute Step-by-Step Workout to Ease Your Mind

GE Privacy

Introduction: protecting your privacy, enhancing your online experience

When it comes to data privacy, protecting your personal information is most important. We feel it’s also important to give you, your colleagues, and your family members a voice in the development of this web site and your overall experience with it. To do this, we need to collect certain types of information to help us evaluate how the HealthAhead web site is being used, so we can continually improve your experience and the content we offer to you. By tracking overall usage patterns, providing an easy channel for your feedback, and allowing you to tell us what content is most useful to you, we can refine our offerings and provide more of the content you personally find valuable.

Overall, we are committed to giving you the option to participate – or not participate – in a manner that’s right for you. Read more for how we do this.

Information we collect and how we use it

Identifiable Information Collecting

All methods of identifying yourself to GE will be optional and opt-in, may be updated by you at any time, and will not be required for all areas of the web site.

We will not collect any identifiable user information from the areas of the HealthAhead web site which do not require SSO (Single Sign On), unique User ID (Identification), and/or Password.

There are areas of the web site that require you to identify yourself to us (authenticate). This allows you to access certain parts of the web site that may otherwise be restricted for privacy and security purposes.

There are also areas that may provide the option to create a personalized profile. The information you provide is optional and what you tell us will determine the level of personalization you will experience.

Access to identifiable information is restricted to internal, administrative personnel and solely for purposes of providing web site support, awarding prizes and other recognition, and customizing the web site content and overall functionality for the user. However, we will also allow you to change your mind and opt-out of sharing personal information with us at any time.

Non-Identifiable Information Collecting

When you visit the HealthAhead web site, we track, collect and report on certain aggregate and non- identifiable information. In other words, the information we collect does not relate to a single identifiable visitor. It tells us things such as how many users visited our web site and what pages they viewed.

This non-identifiable data will be collected and stored in a secure database in the U.S., and may be viewed by GE. We will analyze this information to refine our web site to better reflect user preferences, such as the type of content users are searching for most, and to improve the usability of the web site and the user’s web site experience. The information may also be used for purposes of promoting the web site. The data will not be used for medical analysis or other medical purposes.

Cookies

Like many web sites, the HealthAhead web site uses browser cookies – bits of text placed on your computer’s hard drive when you visit. We use them to tell us things like whether you’ve visited us before, and to help us identify features in which you may have the greatest interest. We also use cookies to track country and language selection.

In the future, we may use cookies to track additional details, such as city and state.

We keep this information unless you don’t wish GE to capture this and choose to delete your cookie history. If you wish to stop accepting new browser cookies, get notification when you receive a new cookie, or disable existing cookies, the “help” portion of the toolbar on most browsers will tell you how. Keep in mind, without browser cookies, you may not be able to take full advantage of all our web site features or have your preferences saved for future visits.

We also use Flash cookies on the web site to enhance your online experience. These are similar to browser cookies, but they store data more complex than simple text. Flash cookies, by themselves, cannot do anything to or with the data on your computer. In addition, Flash cookies cannot access or remember your email address or other personal information unless you provide the information on this web site.

Web Beacons

Certain pages on our web site contain “web beacons” (also known as Internet tags, pixel tags and clear GIFs). These web beacons obtain information such as the time the page was viewed, the type of browser used to view the page, and the information in cookies. Web beacon data does not include IP address. The web beacon data is stored at Google Analytics, a third party (see ‘Tracking and Reporting’ for more information on this technology).

Tracking and Reporting

Specifically we will track, collect and report on the following data using software from Google Analytics. For more information about Google Analytics, including information about how to opt out of these technologies, go to www.google-analytics.com

Our primary metrics include: Poll response rate, repeat visits, number of times content is shared, and visits by country.

The sub-metrics include:

Most Popular Content Types, Most Popular Content Topics, User Pathing, Exit Links, Bounce Rate, Traffic by Source (region), Time on Web site, Visit Time of Day, Unique Views/Page Views, Thumps Up/Down, Most Shared Content, Number of Times Content is Rated, Most Rated Content by Type, Language Selection.

We will also be tracking how much communicators, web site leaders and other HealthAhead operations teams are leveraging the web site to support and align their business, regional and web site specific efforts. Some of these metrics may be tracked using existing support central tools.

These metrics may include:

Number of Content Submissions by Region, Number of non-corporate Driven Promotions by RCs, Number of Promotional Downloads by Region, Support Central Survey

Feedback Form

Your feedback is important to the web site’s ongoing development, so we’d love to hear your opinions and ideas. To contact us, please use this Feedback form. We will not be able to respond directly, but all feedback will be reviewed, evaluated, and factored into future content decisions. Please note: this form is monitored by IT support staff only. Please do not submit any personal or medical information. And thank you in advance!

Poll and Quiz Responses

On the web site, we will conduct polls and quizzes to better understand user activities, attitudes, interests and knowledge across multiple health topics. These polls may also help us serve you better by asking questions that relate to the usefulness of our web site. We will not capture any personally identifiable information through the collection of poll response data. As part of these polls and quizzes, we will capture responses sorted by country. In the future, we may capture responses sorted by additional anonymous demographics such as language, affiliated GE business, work web site location, gender, etc.

Sharing Content with Family and Friends

We want you to share the web site’s content with important people in your life, so most articles, videos and slideshows can be emailed. To do so, we will ask you to provide your name and the recipient’s email address. We simply use this information to send the content as you request. At this time, we do not capture or store your, or the recipient’s, email address. Please see below to learn how we track and report on email sharing activity.

Please also review GE’s Social Media Guidelines

How we protect information

GE maintains administrative, technical and physical safeguards to protect against unauthorized disclosure, use, alteration or destruction of any information you provide on this web site. We use secure socket layer (SSL) technology to help keep the information you provide on this web site secure. See ‘Information We Share’ and ‘Information We Transfer’ for additional details.

Information we share

We do not sell or otherwise disclose personal information about our visitors, except as described here. We may share information provided by visitors with service providers we have retained to perform services on our behalf. These service providers are contractually restricted from using or disclosing the information, except as necessary to perform services on our behalf or comply with legal requirements. In addition, we may disclose information about you if we are required to do so by law or legal process; to law enforcement authorities or other government officials; or when we believe disclosure is necessary or appropriate to prevent physical harm or financial loss or in connection with an investigation of suspected or actual illegal activity.

Information we transfer

We may transfer the information we collect on this web site to other countries where we do business, but only for the purposes described above. When we transfer your information to other countries, we will protect that information as described here unless otherwise required by applicable laws.

Links to other web sites

We provide links to other web sites for your convenience and information. These web sites may have their own privacy statements in place, which we recommend you review if you visit any linked web sites. We are not responsible for the content of linked web sites or any use of the web sites.

Children’s privacy

This web site is not directed to children under the age of thirteen and we do not knowingly collect personal information from children under the age of thirteen on the web site. If we become aware that we have inadvertently received personal information from a visitor under the age of thirteen, we will delete the information from our records.

Some links on this web site may take web site visitors to web sites that are directed to children. These web sites have their own privacy notices that address children’s privacy. We encourage you to read these privacy notices if you visit any linked web sites directed to children.

Updates to our privacy & data policy

This Privacy & Data Policy may be updated periodically and without prior notice to you to reflect changes in our online information practices. We will post a notice on this web site to notify you of any significant changes to our Privacy & Data Policy, and indicate at the top of this policy when it was most recently updated.

How to contact us

If you have any questions or comments about this Privacy & Data Policy, or if you would like us to update information we have about you or your preferences, please contact us by visiting our Feedback Form.

Sweat Your Stress Away: A 20 Minute Step-by-Step Workout to Ease Your Mind

Regular exercise is a key part of staying fit and maintaining a healthy weight. But have you ever thought about how exercise may help you take a load off your mind, too? We’ve created a quick, 20-minute workout to help you work up a sweat, and then stretch out to ease your worries away.

Remember, if you have a medical condition or if you have been inactive for a long time, it’s best to talk to your doctor before beginning a new exercise program. Always go at your own pace and be sure to take a break when needed.

Ramp It Up

A vigorous cardio workout may help lift your spirits, according to experts at Harvard Medical School—especially if it’s done regularly. Aerobic exercise decreases levels of your body’s stress hormones, like cortisol and adrenaline. At the same time, working out promotes the release of endorphins, feel-good hormones that help boost your mood.

It’s a good idea to prepare your body for physical activity with a brief warm-up. This can include about five minutes of marching on the spot and gentle stretches, among other options. When you feel ready to kick-off your stress-releasing workout, get going with these three fun aerobic exercises:

Tap Backs (2 minutes)

Tap backs involve stepping one leg back while swinging both arms ahead, then repeating with the opposite leg without stopping, in an ongoing motion. You might find it helps to add some upbeat music. Try to get into a rhythm as you practice this exercise:

Keep your eyes straight ahead and face your shoulders forward.
When you step back, avoid bending your front knee too much; it should not extend over your toes.

You can make the workout more challenging by jumping as you switch legs rather than stepping. If you try this, avoid locking your knees as you land to avoid injury. Your back heel should always be off the floor.

If you find this exercise challenging, do only a single set for 1 minute, and then walk or jog in place for 1 minute to recover. If you want an extra challenge, keep going for a full minute and a half, with only 30 seconds for recovery.

Mountain Climber (4 minutes)

Your next move will take you from standing into a high push up position on the floor. Get ready to start sweating:

Start with your palms on the floor, positioned slightly ahead of your shoulders, with your arms straight to support your upper body weight.
Bend your right leg, drawing your knee up toward your chest, and then balance on the ball of your foot.
Keep your left leg stretched out straight behind you, balancing on the ball of your left foot.
Tighten your abdominals to prepare. Pull back your shoulder blades.
Using your hands for balance, jump to switch leg positions. Keep switching legs as you jump back and forth in a continuous motion.
Do 1 minute of mountain climber, then recover for 1 minute by walking or jogging in place. Repeat both the exercise and recovery for a 4-minute workout.

Jumping Oblique Twists (4 minutes)

Here’s a move that’s popular in Pilates and engages your abs, calves, and lower back:

Begin by standing with your feet hips’ width distance apart.
With your palms facing down, bring both hands in front of your chest so that your fingertips touch. Your elbows will stick out to either side.
Do a small jump, while you rotate both feet to the left. Your arms and upper body should remain facing straight ahead throughout the exercise, but your hips and lower torso will gently twist in the direction of your feet.
Allow yourself to land, then jump up immediately again, rotating your feet to the right. Again, keep your arms and upper body facing straight ahead.
Keep jumping left to right, with a similar pace to jumping rope.
Alternate back and forth to do 1 minute of the exercise and 1 minute to recover by walking or jogging in place. Then repeat both the exercise and the recovery for a 4-minute workout.

Bring It Down

For the ultimate way to ease your tension, follow up your quick cardio workout with some relaxing yoga stretches. The Mayo Clinic reports that yoga offers mind-body benefits such as reduced stress and lowered blood pressure.

Try these two yoga stretches for the perfect ending to your 20-minute workout:

Warrior Pose (4 minutes)

This is a pose of strength and power, both physically and mentally. Practice for 2 minutes on each side of your body:

Begin in a high lunge, with your left leg forward, hands on your hips. Keep your back foot flat on the ground, but turn it out slightly—about a 45-degree angle—to help you keep your balance. Your back leg should be straight.

Turn your torso to the side, not forward. Your left shoulder should be pointing the same direction as your left knee. Stretch both arms out, so that your left arm is stretched out over your front leg and your right arm is stretched out over your back leg. Keep your palms face down and your shoulders relaxed.
Bend your front knee, aligning your knee with your ankle. Take care to ensure that your knee does not extend beyond your ankle. Look in the direction of your outstretched left hand.
Hold the position for 2 minutes, then switch sides and repeat the exercise.

Side Angle Pose (4 minutes)

You can slide into this relaxing position straight from your warrior pose:

Deepen your lunge, if possible, but still take care to ensure that your front knee does not go beyond your ankle.
Lower your front arm to rest your forearm on your thigh, just above your knee.
Draw your back arm up over your head in a gentle arc.
Look up toward your palm, which should be turned toward your face.
Keep your back leg straight.
Hold this pose for two minutes, and then switch sides.

Child’s Pose (2 minutes)

A favorite pose for beginners and yogis alike is Child’s Pose, which can leave you feeling refreshed and renewed:

Begin seated with your legs bent beneath you, sitting up comfortably on your heels.
Stretch forward from your torso, reaching your arms out in front of you and resting your head on the mat or floor.
Begin to lower your chest, moving it toward your knees while continuing to stretch your arms in front of you on the floor.
Hold this position for two minutes, breathing deeply as you relax into it.

HealthAhead Hint: Take Twenty

When you’re busy and stressed, it may feel like you can’t spare the time for a workout. But you can almost always find a quick 20 minutes for a physical and mental break. By combining a blast of cardio with the relaxation of yoga stretches, you may find your worries melting away in no time.