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Keep it safe

Posted by communitymanager Apr 6, 2020

Regular activity is good for all of us, and it’s important to stay safe while becoming more active. Here are some tips for doing so:

·         Talk to a doctor.  Talk to your doctor before engaging in exercise, especially if you haven’t been active recently.  Also consult your doctor if you have any injuries or health conditions, or if you experience any troublesome symptoms during exercise such as chest pain, shortness of breath, or dizziness.

·         Pay attention to your body. Start slowly and gradually increase your activity level.  At times you may need to cut back or change your routine.  Physical activity can be challenging, but shouldn’t be painful.

·         Prevent soreness and injury. Take five to 10 minutes to warm up and cool down properly to prevent soreness and injury, and be aware that training too hard or too often can cause overuse injuries.  Shoot for a mix of different kinds of activities that use different muscle groups, and make sure to rest between bouts of activity.

·         Remember the weather. In cold weather, wear layers you can easily peel off. In hot weather, try exercising during cooler hours or in an air-conditioned gym.  Watch for signs of overheating such as headache, dizziness, nausea, faintness, cramps, or palpitations.  No matter the temperature, always drink lots of water!

·         Use good form. Especially for strength training, good form is critical to success. Initially use no weight or very light weights when learning the exercises. And never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.


Finally, if you have persistent or intense muscle pain that starts during a workout or right afterward, or muscle soreness that persists more than one to two weeks, call your doctor for advice.



With certain events occurring throughout the country, some individuals may be finding it more difficult to find social and community activities to complete within their area.



We wanted to provide alternative activities to assist in continuing to earning rewards with Go365 and encourage overall well-being. Check out some ideal below! 



Social or Community Activities -  Will earn $5 per event. You can complete up to 4 social events and earn up to $20 in rewards each plan year.

  • Communicate with friends and family (3 of the following within a week)
    • Phone call with friends and family 
    • Video call with friends and family - Facetime, Skype, Zoom etc. 
    • Video chat with friends and family while playing a game (charades etc.)
    • Write a letter to a few friends and/or family
    • Have your Grandchildren interview you
    • On-line tutoring or teach a class
  • Join an online group or community and write 3 comments or posts within a week
    • Create a Facebook Friends and/or Family group
    • Join an online Community



Go365 Physical Fitness Activities: Complete 8 Daily Workouts within one month and earn $5 for that month. Earn up to a $60 maximum per plan year!

  • If you are unable to attend SilverSneakers, you may complete items on the list below. Remember to complete them at least 8 times within the same month to be eligible for rewards.
    • Dance to your 5 favorite songs
    • Go for a walk outside (Parks or outside in a less populated area)
    • Body weight exercises please complete 3 sets of 15 - high knees, push-ups against the wall or counter and overhead hand press, step up on the stairs are some examples
    • Stretch for 15 min
    • Stream an exercise video and follow the routine, Silversneakers has an app with videos available
    • FaceTime or video chat with friends and family and follow a routine together
    • Depending on weather and location you can do some yard work or gardening
    • Follow an exercise program on TV or video
    • Walk your dog
    • Continue to complete your Daily Workouts by reaching at least 500 steps per day and fill out the 2020 Medicare Fitness Workout Tracker 
    • Connect your Garmin or Fitbit to Go365 to track your Daily Workouts, see Learn how to connect your device today! for directions. 


Please note: Be sure to check with your doctor before starting any new exercise activities or programs. Alternatives provided are ideas and guidelines, please be sure to exercise to your best capabilities and limits. 


If you would like to keep track of your activities and submit them to Go365, please fill out the forms linked below.



2020 Medicare Fitness Workout Tracker 

Go365 Medicare Social Activity Form  

Learn how to connect your device today! 



Keep up the great work! 

When you’re physically active on a regular basis, your body gets more efficient so what was once challenging is now easier. The upside – you’re stronger and healthier. The flip side – your body is now burning fewer calories.

To keep up the calorie burn, follow the exercise guidelines of the FITT principle. FITT stands for: 


·         Frequency - How often you’re active

·         Intensity - How hard you’re working

·         Time - How long you’re active

·         Type - The kind of activity


Changing just one of these areas at a time helps you get better results, minimize boredom, and avoid weight loss plateaus.  For example, if you’ve been walking the same 30 minute route three days a week for the past few months, instead you might add an extra day of walking, walk longer, walk faster or even add a few short bursts of jogging into your walk, or switch up your routine altogether by adding a Zumba class or 30 minutes of swimming.


Only increase one area of the FITT principle at a time, not all at the same time, to avoid overuse and injury. As always, see your doctor for guidelines and recommendations specific to your current physical condition.



Is being excessively competitive or too self-critical stopping you from reaching your goals?


Recent research shows that self-criticism actually makes us less resilient and less likely to learn important lessons from failure. Instead, in the face of adversity, self-criticism can make us more anxious and defensive, and can lead to isolation or unhealthy competition. The better alternative to self-criticism is self-compassion.


We’re learning that self-compassion is a way to improve your emotional well-being and help you achieve your goals. Self-compassion involves being as kind to yourself as you would to a friend or loved one, understanding that mistakes are a normal part of everyday life, and not getting stuck in the downward spiral of negative emotions that can come along with failure.


What if self-compassion does not come naturally to you? You’re not alone and you can learn it! The first step is to recognize how you respond to life’s challenges and failures. For example, how do you respond when you’ve overindulged at a special event?


Instead of beating yourself up, acknowledge your mistakes and any feelings of self-doubt or failure. Then let it all go. Recognize that any failures or perceived weaknesses from overindulging do not reflect your worth as a person, but are just a moment in time to be overcome. Ask yourself what you would tell a friend in your situation. Perhaps you’d tell her we all have those moments. Maybe you’d help him figure out what he’d do differently in the future. You’d let your friend know that one night of overeating does not make him or her a failure.


With self-compassion, you reach just as high for your goals. And, in the face of adversity, you’re better able to stay focused and work toward your goals. Be your own best friend.


Not sure how to practice self-compassion in your life? Your coach is always there for you.  





Time for a reset?

Posted by communitymanager Mar 10, 2020

Despite our best intentions, we all get off track sometimes, right? When working on weight management, the most important step is to “hit the reset button” and keep moving forward. Here are the steps you can take to help you get back on track.

  • Don’t dwell. Remember, self-acceptance and self-kindness are key to moving forward. Think about what you can do in the future instead of what happened in the past.  Remember you are only one meal – or workout – away from getting back on track.
  • Ask yourself what you learned. Reflect on the situation. Is there something you’d do differently next time? Maybe it’s a new strategy such as scheduling physical activity into your calendar or putting sticky notes on your fridge to remind you to eat fruits and vegetables.
  • Add a little structure. A little additional self-monitoring will help ensure successful “reset” efforts. Try using a food log or measuring cups for a couple of days, weighing yourself regularly, or incorporating an activity tracker into your physical activity.
  •  Remember why you started. Reflect a bit on your motivation. Ask yourself how you can help keep your motivation front and center.  


In need of a reset? Try these suggestions out!



If you’re not taking advantage of savings programs offered by your employer, you may be leaving money on the table. Plus, the earlier you participate, the more time your money has to grow before you need it for college tuition, healthcare expenses or retirement.


It’s always a great time to learn more about the financial programs offered by your employer, which might include:


  • 401(k) and 403(b) plans – One of the most popular employer programs, these retirement-based programs help build up a retirement fund at any stage in your career. In 2020, you can contribute up to $19,500, before taxes, through a 401(k) or 403(b) plan (for non-profit companies). Your employer can match up to six percent of your contribution – think of it as “free” money. Your savings grow tax-free until you start taking distributions. 
  • Dependent Care Flexible Spending Account (DCFSA) – If you’re paying for daycare, preschool, summer camps or adult care for a dependent, a DCFSA allows a tax-free reimbursement for eligible expenses. Experts predict this could save an average of 30 percent in taxes every year. Ask your employer if they offer DCFSAs and when you can enroll.
  • Flexible Spending Account (FSA) – This is another great way to save money. With an FSA, you set aside funds to pay for out-of-pocket health care costs during your plan’s program year. You are not required to pay taxes on the funds in your FSA account. In addition, some employers make contributions to employee accounts. If your employer offers FSA accounts, they will be happy to provide details about their FSA program, including timing of when funds must be used.
  • Health Savings Account (HSA) – With an HSA, you can save money to pay for medical expenses and reduce your taxable income. You must be enrolled in a high-deductible health insurance plan to open an HSA. Like an FSA, some employers make contributions to employee accounts. Otherwise, for 2020 individuals can contribute up to $3,350, while families can contribute up to $7,100 annually. Plus, you never lose HSA funds – it’s a savings account that stays with employees with contributions being invested over time.


If you think you’re missing out on “free” money or tax breaks, ask your employer how to participate in these programs to optimize your savings.


Living your best financial life starts with understanding how to maximize savings opportunities. The earlier you start, the longer your wealth has time to increase.



Julia Kagan, “401K Plans: The complete guide,” Investopedia, accessed January 2020.

“Dependent Care FSA,” FSA Feds, accessed January 2020.

“12 things you didn’t know about the Dependent Care FSA,” Employee Benefits Corporation, accessed January 2020.’t-Know-About-the-Dependent-Care-FSA.aspx

“Using a Flexible Spending account (FSA),”, accessed January 2020.

Liz Davidson, “Considering a financial wellness program for your employees: Make sure you ask these questions first,” Forbes, accessed January 2020.

Brianna McGurran, “How to build financial literacy–and why,” Experian, accessed January 2020.


Chips and cookies? Banana and whole wheat crackers? Protein bar and nuts? Your snack stash says a lot about you and your work environment. While it might be tempting to stock up on candy and chips, smart snack decisions can boost productivity, keep you engaged and maintain your focus.


Here’s a smart snacking strategy to help you get through the day.

10:00 a.m. – Snack time

You’ve got a few options. Healthy or not healthy? The temptation of the yummy vending machine snacks, the fast food next door or the community snacks in the breakroom can be hard to resist. By bringing your own snacks to work, you’re in control of what you eat. Keep healthy options in your desk, locker or backpack to tackle your cravings.

Here are some healthy ideas for munchies:

  • Homemade trail mix
  • Veggie chips
  • Cheese sticks
  • Raw veggies with hummus
  • Fresh or dried fruit
  • Protein or granola bars

12:00 p.m. – Lunch time

Be prepared. It’s a simple way to eat healthier and avoid temptation. Prepping lunches for the week puts you in control of your food choices and lessens temptation to grab a fast food meal. Choose recipes that are easy to make and easy to pack so you’re ready whether you’re eating at your station or in the breakroom. Complete the meal prep over the weekend to avoid making lunch after a long day of work or when you’re rushing to get out the door. You may even find your coworkers are a little envious of the yummy lunches you prepared!

Here are some lunch ideas that are easy, quick and downright delicious:

  • Thai tofu Buddha bowls
  • Grilled chicken cobb salad
  • Turkey spinach pinwheels and veggies
  • Taco salad bowls with quinoa
  • Greek whole grain and grilled veggie wrap

Find more tasty recipes here:

3:00 p.m. – Provide encouragement

Sometimes it’s hard to stay on the healthy-eating track when you face tempting, but less nutritious options at work. Remember, you can be an inspiration to others. When someone comments on your lunches or snacks, let them know how easy it is to make healthier substitutions for that hamburger and fries or share some of your favorite meal prep tips.

You can also encourage your employer to support healthier choices for everyone. Here are some ideas to inspire leadership.

  • Ask your employer to switch out the potato chips in the vending machines for whole wheat crackers or unsalted popcorn. Encourage trading the sodas for carbonated water.
  • Get creative with a team cookbook. Ask your coworkers to share their favorite healthy recipes and compile the collection into a simple downloadable file.  
  • Make suggestions for healthier celebrations and team meetings. Recommend fruit and whole grain muffins instead of bagels and donuts. Frozen banana pops, rice crispy bars or fruit tarts are healthier ways to celebrate a birthday.
  • Join your company’s wellness team, or start one, to show your commitment to making healthier choices. Your involvement can positively impact the culture for everyone in your organization.
  • Create a support circle by finding coworkers who share your passion for eating healthier. Lean on them for support and accountability when you need to stay on track. Share food prep ideas, new restaurant finds and tips on how to eat healthier at workplace events. Hand out the high-fives when someone makes it through the week without giving in to temptation.



11 Quick Lunches to Bring to Work,” Damn, Accessed January 2020.

Rodney Goodie, “How to Control Diabetes at Work,” St. Hope Foundation, Accessed January 2020.

Noma Nazish, “Five Smart Ways to Eat Healthier at Work,” Forbes, Accessed January 2020.

Susan M. Healthfield, “How to Encourage Healthy Food Choices at Work,” The Balance Careers, Accessed January 2020.

“Ten Ways to Encourage Healthy Eating at Work,” Personnel Today, Accessed January 2020.

Did you know the less people sleep, the more likely they are to be overweight? Research tells us sleep is a powerful regulator of appetite, energy, and weight control in multiple ways.  


First, when we’re tired, we might not always make the best food choices during the day.  Additionally, during sleep the body works to regulate hunger and satiety hormones – we produce more of the hormone leptin that suppresses our appetite and less of the hormone grehlin that stimulates appetite. When our bodies don’t get enough sleep, these hormones become unbalanced, making it harder to determine when we’re hungry and when we’re satisfied, potentially resulting in weight gain. 


How much sleep should you get? It’s recommended you get seven to nine hours of good quality sleep per night to regulate hunger and satiety hormones, keep your metabolism working, and function at your best!


But what about when you haven’t slept well?  Some evidence shows that short naps (up to an hour) can be beneficial and can improve mood and work performance. Try not to nap after 3 p.m. or for longer than 20 minutes so as not to interfere with the next night’s sleep. And naps are not a long-term substitute for a good night’s sleep.


If you’re finding yourself frequently having a hard time falling asleep, staying asleep, or not feeling well rested despite having at least seven hours of sleep, talk to you doctor.






National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.  Your Guide Healthy Sleep:  NIH Publication No. 11-5271 Originally printed November 2005 Revised August 2011


Whether they’re furry, feathery, or scaly, pets can be a boon to your life and well-being. Read on to learn about some obvious and not-so-obvious benefits, and how you can, in turn, take good care of your pet.


Benefits to physical well-being

Many studies have been done to examine the effects of pet ownership on a person’s state of health. For example, it has been observed that children who grow up in a household with pets are less likely to develop allergies, allergies, and skin conditions like eczema.

Other studies found that having pets can lower anxiety and pain levels for people dealing with chronic pain or recovering from surgery. They can also help with preventing infection because they can boost people’s immune systems.

Even the Centers for Disease Control and Prevention (CDC) link pet ownership with healthier levels of blood pressure, cholesterol, and triglycerides – all good indicators for avoiding long-term, chronic diseases.


Benefits to mental and emotional well-being

Why all the health benefits? It may have to do with how pets improve their owners’ feelings of stress, anxiety, and loneliness. It’s no secret that physical health is heavily influenced by how we’re feeling, which is in turn affected by how well we’re socializing. Not only do pets offer constant companionship, but they can provide opportunities to connect more with other humans, such as when we walk our dogs in the neighborhood.

In addition, some pet owner activities get you to move more. 


Remember to return the love

Don’t forget to take good care of your pet!

  • Bring your pet to the vet regularly, and make the most of those visits by asking questions and voicing concerns.
  • Educate yourself about common diseases and symptoms that your pet may encounter, so you can be on the lookout for trouble.
  • Communicate with other pet owners (whether it’s a real-world or online community) to learn from their experiences and to get tips and advice.


As news about the 2019 Novel Coronavirus (2019-nCoV) continues to evolve, it’s worth reminding our members and their families that the best way to stay healthy is to follow the advice given every flu season.


What can you do?

Take precautions as you would with the normal seasonal flu. There is no vaccine for the novel Coronavirus at this time.


The Centers for Disease Control and Prevention (CDC) recommends the following to help reduce your risk of infection:

  • Wash your hands often with soap and water for at least 20 seconds
  • Avoid touching your eyes, nose, or mouth with unwashed hands
  • Avoid close contact with people who are sick

If you have cold-like symptoms, you can help protect others:

  • Stay home while you are sick
  • Avoid close contact with others
  • Cover your mouth and nose with a tissue when you cough or sneeze, then throw the tissue in the trash and wash your hands
  • Clean and disinfect objects and surfaces


Although the CDC considers this Coronavirus a serious public-health concern, the agency has said that the immediate risk to the American public is low at this time and that “a graver health risk for Americans — not just right now, but every year — is the flu.”


Visit the CDC seasonal flu page and the coronavirus prevention and treatment page for further guidance.

What is a Coronavirus?

Coronaviruses are a large family of viruses that are known to cause illnesses ranging from the common cold to more serious respiratory diseases. A novel Coronavirus (CoV) is a new strain of Coronavirus that has not been previously identified in humans. Common symptoms of Coronaviruses include runny nose, cough and fever. Some patients develop pneumonia.


Why should you care?

In a world that is globally connected, viral outbreaks in one country can impact others. Thousands of cases have been reported worldwide, including in the United States, but the vast majority of them are inside China.

To learn more or stay up to date, go to the CDC website and check out the CDC’s travel guidance. You can also learn more from the World Health Organization.

These simple concepts can make staying on track feel much easier. Here are the key components not only to lose weight, but also to keep it off long term. 


  • Fuel up.  Like your car needs the right gas to run optimally, what you put in your body affects how you feel. Eat whole, non-processed foods, being sure to incorporate a variety of fruits and vegetables into what you eat each day.  Keep eating patterns consistent and include breakfast daily to help lose weight and maintain that loss over time
  • Watch portions.  Monitoring how much you eat is key to weight management.  To help control portions, fill your plate with mostly non-starchy vegetables, use a smaller size plate, and avoid eating out of packages.  Occasionally measuring portions or using our handy portion guide can also be a helpful reminder to keep portions in check.
  • Plan ahead.  Having a well-stocked pantry and freezer can make choosing healthy foods easier.  Create a meal plan and bring a shopping list to the grocery store.  Keep healthy snacks nearby when you’re on the go. And when eating out, make your choice ahead of time, if possible.
  •  Feel satisfied.  Managing weight doesn’t have to mean feeling hungry.  To feel more satisfied, limit distractions while eating and slow down to really savor your food.  Also include high fiber foods such as fruits, vegetables, beans, and whole grains to help feel fuller longer
  • Stay active.  Reducing calorie intake alone won’t provide the same results.  Research shows that people who are most successful at losing weight and keeping it off get 60 to 90 minutes of moderate physical activity most days.  Remember, this doesn’t have to be done all at once.  Aim for a minimum of at least 150 minutes per week, or about 20 to 30 minutes a day. Once you’ve reached that, you can choose to aim even higher.
  • Get quality sleep.  Keep a regular sleep schedule and aim for seven to nine hours of sleep each night.  Have trouble sleeping?  Limit screen time before bed, avoid strenuous exercise, and include relaxing activities such as a warm bath or soft music
  • Get support.  Having a solid support system can help you stay the course and keep motivation strong.  Remember, support can be from friends, family, your environment, and even yourself by practicing self-compassion.



Go365 — [Article] Get social to get happy and healthy


by Shannon Spence

Your social network is one of THE BEST tools for dealing with the stressors of life. Several studies have shown that leaning on your social support network contributes to psychological well-being.1 Not only can you benefit from a sense of belonging, increased self-worth and feelings of security, your friends and peers can also help hold you accountable with your health and well-being goals. People who build a support system are more likely to succeed at goals like getting more active.2 From working with a coach or workout buddy to participating in online communities, the variety of options is as diverse as personalities are unique. So, what type of social connection is right for you?


Achieving your health goals sometimes requires a little help from our friends, and that includes the virtual ones. The influence of our social networks can be a powerful motivator to encourage us to stay active, eat right and just be happy.

Go365 offers quite a few options when it comes to finding motivation to exercise or eat healthy within a community of like-minded people. Through the website or Go365 App, you can start or join a step or weight loss challenge with friends and family, and compete against other teams at your company. And soon, you will have the ability to message, heckle and high-five one another through our challenges platform. Look for more information to come on these exciting new features!

If you need help clarifying your goals and priorities, connect to a health coach through the Go365 program at no additional cost to you – it’s part of the program! This trained professional can help you create a personalized plan, help find your hidden motivation, and provide you with the support and accountability you need. Sessions are held online, via phone or a combination of the two.

Don’t forget to join us on Facebook, Twitter, Tumblr, YouTube, and our exclusive Go365 Community.

Live and in-person

If your style is more face-to-face, schedule workout dates with a friend and stick to them. While you may not be experts, the point is that you get out there and get active together. There are a variety of options through Go365 that can help you connect with others and even support a good cause while you’re at it, including:

  • Joining a sports league 
  • Participating in a 5K walk and getting friends and family to join 
  • Finding a colleague and developing a fitness habit together, such as taking walking breaks or using the stairs more often. Just make sure to set up your new habit in the Go365 App to earn Points.

There’s no right way to achieve your health goals. What matters is that you’re taking steps to get there. And get there you will!

1 “Social support: Tap this tool to beat stress,” Mayo Clinic, accessed January 2017,  
2 Gina Demillo, “Strength in Numbers: The Importance of Fitness Buddies,”, accessed November 2016. 

Go365 is not an insurance product. This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. Consult with your doctor to determine what is right for you.


One key to staying active is to get as much movement throughout the day as possible. In our sedentary world, that can be a tall order. If watching TV or sitting in front of the computer is your daily routine after eating dinner, try to replace it with a 15-minute walk.

Benefits include proper digestion, burning more calories, and better control of blood sugar levels and triglycerides in the body.

The process of digestion is initiated soon after you eat. If you walk after eating dinner, the process of gastric emptying of the meal is accelerated leading to better digestion. In turn, this prevents various stomach complications such as acidity or indigestion that people may experience after eating their meals.

Walking not only improves the blood circulation in the body, but also relieves stress. Even 100 steps after dinner may lead to a better night’s sleep.[1]

Walking after dinner stimulates the muscles to move food along faster, reducing stress on the stomach, and increasing overall blood flow, which prevents or relieves digestive distress like heartburn and Gastro-esophageal reflux disease (GERD). The immediate metabolic benefit is that when you perform any moderate activity like walking, your body converts food stores into energy to fuel the increased level of activity. Walking after a meal stimulates your body to boost your metabolic rate, which will utilize more calories from your meal as opposed to converting them into glucose or fat storage. More importantly, the metabolic benefits can be amplified if that activity happens on a regular basis.

As you walk more regularly, your body begins to adjust your basal metabolic rate (BMR), which is your caloric burn rate when at rest or the minimum calories you need to function, in order to maintain a base rate that is primed for the higher level of activity. Over time, even small increases in activity can increase your BMR.

A 3mph (average pace) walk for 15 minutes after dinner may “only” burn around 40 calories, but those 40 calories add up.

While a brisk 60-minute walk is much better than a 15-minute leisurely walk, any walk is better than no walk at all. The idea is to habituate a moderate, post-meal walk into your daily life first, and then work on increasing duration and intensity.


[1] Sharma, Ashish, Vishal Madaan, and Frederick D. Petty. “Exercise for Mental Health.” Primary Care Companion to The Journal of Clinical Psychiatry 8.2 (2006): 106. Print.



Anahad O’Connor, “Really? The Claim: Taking a Walk After a Meal Aids Digestion”,, accessed December 2016.

Matthew J. Edlund, “When to Walk? Try After Meals”,, accessed December 2016.

Bhavyajyoti Chilukoti, “Surprising benefits of walking a 100 steps after dinner”,, accessed December 2016.


These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-454-5383 (TTY: 711).

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Your quads, the big muscles in the front of your thighs, are a powerhouse muscle. While having strong, powerful muscles is a good thing, balancing muscles is important to keeping your stride healthy. Here are some ideas to keep your quads lean and flexible. 

  • Kneeling quad/hip flexor stretch
    • Get in a lunge position with your right foot forward. Your right knee should be directly over your ankle and your left leg should be extended behind you with your toes curled under on the floor.
    • Allow your left knee to drop to the floor, keeping the toes tucked.
    • Press your hips forward toward the front of the room, while keeping your right knee directly over your right ankle.
    • If you can, reach back and grab the toes of your left foot, raising them towards your butt. It will look like this:
    • Hold the stretch for 30 seconds.
    • Repeat on the other side.
  • Standing quad stretch
    • Standing on your left leg, raise your right leg toward your butt by bending your knee and lifting your toes off of the floor
    • Grab the top of your right foot with your right hand.
    • Hold the stretch for 30 seconds
    • Repeat on the other side
  • Foam roller quad release
    • Place your roller on the ground horizontally.
    • Position the middle of the front of your thighs on the roller. You will be facing the floor and will need to place your weight on your forearms to support yourself. Engage your abs to keep your back from collapsing.
    • Roll forward up to the knee and back down toward the top of your thigh.
    • Repeat this movement 10 times, holding for 30 seconds on any muscle knots you may find.

These three stretch/release techniques will help to keep your quads limber. Perform the stretches only after you run to ensure you get the most power out of your workout, the foam roller exercise can be completed any time. You will also want to make sure you are performing hamstring strength training exercises to balance out the strength in the front and back of your thighs. By keeping your whole leg strong and flexible, you’ll be on the best path to maintaining your resilient running stride.




Zohra Ashpari, “Running Tips: 3 Essential Quad Stretches,” Healthline, accessed November 2016.

Jenny Sugar, “5 Move to Stretch Out Your Quads,” Popsugar, accessed November 2016.

Julian Goater and Don Melvin, “Stretching your quadriceps, hip flexors, and adductors,” Human Kinetics, accessed November 2016.

Lara Rosenbaum, “Foam Rolling for Runners,” Runner’s World, accessed November 2016.

Sarah Scholl, “Owner’s Manual: Strong Hamstrings,” Runner’s World, accessed November 2016.

Richelle Wescott, NASM CPT, M.S. Exercise Science and Health Promotion, Balanced Body Comprehensive Pilates Instructor, accessed January 2018 at



These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

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