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Checkup Checklist - Get the Most Out of Your Next Doctor's Appointment

Checkup Checklist – What to take with you to your next doctor’s appointment.

Planning your next doctor’s appointment? Creating a checkup checklist before the appointment can help you get the most out of your visit.

Check your Coverage

  • See what your insurance covers when it comes to doctor’s visits and other costs. If you want to help keep those expenses down, an Affordable Choice plan from ManhattanLife can help! A few benefits from our Elite Plus plan include:
    • 10 doctor’s visits per calendar year at $100 per day
    • $75 per day benefit for prescription drugs
    • $100 per preventative service
    • $100 calendar year maximum for allergy shots and immunizations for covered insureds 18 years old and younger

Current Conditions and Family History

  • Have any of your close relatives developed any new conditions or disease? Have any of your close relatives been diagnosed with a condition or disease in the past? If so, let your doctor know as some conditions/diseases can run in families.

Screenings/Vaccinations

  • “Are there any screenings or vaccinations I need?” Ask about recommended screenings/vaccinations based on your age, general health, family history, or lifestyle. If you’re taking your child, make sure they’re on track with their recommended vaccines.

Catalog Your Questions

  • Write down any questions or concerns you have about your current health - new moles or lumps, pain, dizzy spells, or fatigue, depression, anxiety, trauma, distress, or trouble sleeping.

Eating Habits

  • “What should or shouldn’t I be eating?” Ask about what foods and eating habits can help manage weight, blood pressure, cholesterol, or any other health issues.

Treatment Tell-All

  • Ask why your doctor is recommending a medication or type or treatment and any questions about side effects. Don’t be afraid to bring up questions or concerns about current medications and treatments.

Consider the Future

  • “How do I get started with x, y, z?” Bring up any concerns or goals you have, which could include infertility treatment, losing weight, taking a hazardous job, or quitting smoking.

Reliable Resources

  • “Where can I learn more about x, y, z?” Ask your doctor for reliable resources on your health conditions or to address your health concerns. Searching the internet without good direction can get you only so far.
  • Think of your appointments as part of a path towards managing your health. Set goals for yourself that bridge this appointment to the next like keeping your cholesterol down or lowering it by the next appointment.

Follow-Ups

  • “Do I need to come back sooner than next year?” If your doctor doesn’t mention a follow-up first, ask if you need to come back before the next annual appointment.

With four plans to choose from and options for individuals and families, you can find the coverage and benefits that best work for you.

Product Information: Hospital Indemnity - Hospitalization Insurance

FAQ: Affordable Choice FAQ

This checkup checklist is based on information from the CDC and UPMC. 


manhattanlife quick case voluntary benefits

Voluntary Benefits: Introducing Quick Case

What is Quick Case?

Quick Case is a powerful, turnkey solution for adding the most popular group voluntary benefits product offerings on a guarantee issue basis for small business employees and their families. ManhattanLife is also keeping the administration services simple to help you deliver added value with implementation in five business days.

Quick Case product offerings are positioned to help employees address commonly unmet financial needs and offer an excellent complement to other employer-sponsored health and wellness initiatives.

For groups with 10+ eligible employees, Quick Case can include any of the following group plans (If Accident is sold as the only offer, then case size may decrease to 2 employees):

•Accident

•Critical Illness

•Hospital Indemnity

•HI+ Plus

•Level Term Life

Quick Case Highlights

•Simplified enrollment - electronic or paper form solutions.

•Free call center solution through the ManhattanLife Benefit Center.

•Minimum of only 5 applications per product (Accident requires only 2 applications).

•All group products.

•Guarantee Issue - NO Underwriting!

•Well-Being Benefit built-in to many of the product offerings, which includes a health screening and lifestyle rewards program.

Dedicated Sales Team

Contact your ManhattanLife sales representative or email us at VBSales@manhattanlife.com to learn more about this exciting program and how we can help enhance your employer groups!

You can also visit our Quick Case - Voluntary Benefits page.


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Voluntary Benefits: Enrollment Call Center & COVID-19

ManhattanLife continues to stand by you during these difficult times.

COVID-19 has created unforeseen circumstances. Employers need to provide safe and simple benefit enrollment solutions without compromising the health and well-being of their employees. Balancing this, along with the human touch, to deliver desperately needed enrollment guidance can go a long way in providing the peace of mind employees are entitled to,  regardless of the benefits offered. Telephonic Enrollment Call Centers can help meet the needs of employer groups by providing a remote and flexible way to communicate, educate and enroll benefits.

What are some advantages of Telephonic Enrollment?

  • A Telephonic Enrollment Call Center becomes an extension of the employer’s HR team and can reduce the time spent by Human Resources fielding benefit related inquiries.
  • Allows all parties involved to maximize awareness, maximize participation and maximize results.
  • Telephonic enrollment complements self-service enrollments while enhancing the employer’s investment in technology.
  • Available during open enrollment and for new hire/on-boarding strategies throughout the year.
  • Toll free access provides employees the convenience of enrolling from home or work.
  • Inbound or outbound options are available, often with online or mobile scheduling.
  • Accommodates spouse’s availability.
  • Delivers flexible hours to meet the needs of the client and employees.
  • HIPAA compliant technology provides a convenient and paperless process with voice stamp signatures, client specific reporting and enrollment issue tracking.
  • Multilingual services are available to support clients with diverse populations.
  • All calls are handled in the US and are not routed to other countries.
  • Professionally trained benefit counselors in all 50 states have a vast knowledge of core and voluntary benefits.
  • Telephonic enrollment services can accommodate a broad range of group sizes.

ManhattanLife partners with many Telephonic Enrollment Call Centers. Our goal during this challenging time is to provide our valued agents and partners with solutions that meet the unique needs of their clients.

Contact your ManhattanLife representative today and ask how Telephonic Enrollment can help you!


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Voluntary Benefits: Whole Life and COVID-19

ManhattanLife continues to stand by you during these difficult times.

COVID-19 has created unforeseen circumstances. Should the unexpected occur, a ManhattanLife Whole Life plan can help provide for your family's financial future.

A ManhattanLife Whole life plan provides permanent life insurance to be used as a death benefit or a living benefit.

  • Guarantee Issue available.
  • Coverage is individually owned.
  • Unlike term life plans, whole life premiums never increase.
  • Cash value accumulates at a guaranteed rate on a tax deferred basis and may be taken out for any reason.*
  • Coverage can be taken into retirement years, providing a lifetime of protection.
  • In the event of a layoff or furlough, the automatic premium loan feature can be utilized to pay premiums.
  • Policyowners may cancel the policy and receive accumulated cash value with no surrender charge.*

What Whole Life Includes

ManhattanLife’s competitive Whole Life product offers:

  • Accelerated Death Benefit for Terminal Illness pays 50% of face value upon diagnosis.
  • Facility Care Acceleration Benefit pays a percentage of the death benefit while living.*
  • Stand-alone policies available for spouse and children.

*Cash Value begins accruing after the policy has been in force for a minimum of 3-5 years, depending on age, benefit, and tobacco status.

**Benefit is triggered by spending 30 consecutive days in a nursing home, assisting living facility, or adult day care facility (coverage may not be available in all states and varies by state).

Additional Benefits

  • Employees working fewer than 40 hours per week can qualify for benefits.
  • Paid up at age 65 available **

**With a Whole Life 65 policy

Optional Riders to Increase Protection

  • Loss of Work – waives the premium for authorized strikes, lockouts, layoffs, furloughs, or job eliminations.
  • Waiver of Premium – Employees don’t have to pay premiums if they become totally disabled.
  • Accidental Death and Dismemberment –provides up to $100,000 of coverage if cause of death is an accident. ***
  • Employer Level Term to Age 65 – provides guaranteed, level coverage that remains as an additional death benefit until the employee turns 65.

***As a result of loss of sight, comas, occupational assaults, paralysis and more

Get the Facts

Even though 86 percent of consumers agree that most people need life insurance, only 60 percent of Americans report actually having life insurance.1

 

Benefits and riders may vary by state and may not be available in all states. This is not a complete disclosure of plan qualifications and limitations. Please access our website to obtain a completed list for the Voluntary Benefit product at Disclosure.ManhattanLife.com. Policy M-8013

“2016 Insurance Barometer Study,” LIMRA, 2016


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Voluntary Benefits: Disability Income Plus and COVID-19

ManhattanLife continues to stand by you during these difficult times.

 

COVID-19 has created unforeseen circumstances. Injuries and illnesses often strike without warning, but disability plans can help. If you are totally disabled and unable to work, this benefit can be used to cover daily living expenses like mortgage payments, groceries, car payments, caregivers, or college tuition.

ManhattanLife Disability Income Plus Benefits:

•Pay a monthly indemnity benefit directly to employees.

•Employee selectable coverage up to 60% of income.

No Offsets - Supplemental coverage with no coordination of benefits with medical plans or other disability coverage.

Fixed Benefit Amount - your monthly benefit amount is determined at the time of application. Therefore, you will be paid your monthly benefit amount, regardless of your current salary, at time of claim.

Partial Disability - If you recover from being sick but are only able to work part time, this benefit covers you up to an additional six months.

•Convenient automatic payroll deduction.

Optional Benefits

ManhattanLife’s disability plan offers optional benefits to complement any employer-sponsored disability benefit:

•Our COBRA Rider reimburses health insurance premiums for only pennies per week in the event you lose your job.

Waiver of premium - employees will not have to pay premiums if they become totally disabled.

Sickness Elimination Period (EP) Waiver -If you are hospitalized while satisfying your sickness elimination period, the balance of your EP is waived.

•Ability to remove the mental/emotional exclusions from benefits.

Physical therapy benefits for medically necessary treatments.

Intensive care unit / cardiac care unit coverage.

Guarantee Issue coverage available through Underwriting at no additional cost.

Loss of Work - if you are furloughed or laid off for longer than 30 days, your premiums will be waived for up to six months.

How Disability Income Plus Can Help*

•In January of 2019, you purchased a ManhattanLife Disability Income Plus policy with a 60% income replacement monthly benefit of $2,000, a 14/14 day elimination period, and a Sickness Waiver of Elimination Period. You also purchased a benefit period of six months with a Loss of Work Rider.

•On March 1 of 2020, you are laid off from work.

•On April 1, your Loss of Work benefit kicks in and your premiums are waived.

•On April 1, you diagnosed with COVID-19. You become sick and are unable to work. You file a claim. You spend 8 days at home and become hospitalized due to complications.

•You meet the definition of total disability and your claim is approved.

ManhattanLife will waive the balance of your EP and begin benefit payments. You will receive a monthly benefit of $2,000, even though you are no longer receiving any salary – AND your premiums are waived for up to six months.

*The above example is only an illustration. Benefits vary by employer and employee selections and by state.

Get the Facts

»Approximately 22 percent of Americans have less than $100 in savings to cover an emergency, while 46 percent have less than $800. 

»Just over 1 in 4 of today’s 20-year-olds will become disabled before they retire.

 

Benefits and riders may vary by state and may not be available in all states. This is not a complete disclosure of plan qualifications and limitations. Please access our website to obtain a completed list for the Voluntary Benefit product at Disclosure.ManhattanLife.com. Policy M-8014

1. “76 percent of Americans Are Living Paycheck to Paycheck,” CNN Money, June 2013. 

2. “The Facts about Social Security’s Disability Program,” U.S. Social Security Administration, June 2016.

 


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Voluntary Benefits: Hospital Indemnity and COVID-19

ManhattanLife continues to stand by you during these difficult times.

COVID-19 has created unforeseen circumstances. Should a policyholder be hospitalized, we want to highlight how our Voluntary Benefits hospital plans can help. Hospital Indemnity and HI+Plus (our 4-in-1 program of accident, critical illness, hospital indemnity, and wellness), can help offset the cost of hospital stays from unforeseen events.

Hospital Indemnity plans are designed to protect against financial exposure from medical coverage, like a high deductible health plan. Benefits are paid directly to the insured and can help pay for everyday living expenses. Some additional features of the Hospital Indemnity plan are as follows:

  • Pays employees a lump-sum benefit when they are hospitalized, in addition to any other existing coverage, including medical plans.
  • The insured can use benefits to pay medical bills and cover everyday expenses.
  • Optional benefits include emergency room coverage, doctors' visits, and other riders. With over 18 riders from which to choose, there are options to meet any employer needs.
  • Optional Well-being Benefit provides cash payouts for making better lifestyle choices, such as wellness screenings or enrolling in a lifestyle reward program to help with weight loss, tobacco usage, chronic conditions, and more.
  • Optional guaranteed issue where no health exam is required to qualify. Convenient automatic payroll deduction.

The average cost of a six-day Covid-19 hospital stay for a person with medical coverage is about $38,000*. Insured’s will be responsible for some of that cost, depending on whether they have an HDHP or a PPO with co-pays.

Sample Payout

Based on a 3-day hospital stay with the 1st Hospital Admission benefit and Emergency Care rider

Benefit Type Benefit Amount Paid
Hospital Indemnity $200 per day $600
1st Hospital Admissions $500 $500
Emergency Care Rider $100 per day $100
TOTAL   $1,200

 

 

 

 

 

Hospital Indemnity FAQ

QUESTION:

What happens if I get COVID-19 and I need to seek emergency treatment?

ANSWER:

There is an optional Emergency Room Rider available that may be added to the policy. Emergency Treatment must be provided at Hospital Emergency Room or an Urgent Care Facility. We will even consider an outpost of the Emergency Room and Urgent Care Facility as a covered provider during this crisis.

QUESTION:

What if I am hospitalized?

ANSWER:

Basic coverage provides a benefit of $100-$1000 per day for up to 30 days of confinement in a hospital. A minimum stay of 18 hours on day one is required to meet the first day’s requirement. There is an optional one time First Admission Rider available from $100 to $2,000 available per calendar year.

QUESTION:

What if my condition is serious and I need to stay in the Intensive Care Unit?

ANSWER:

There is an optional ICU/CCU/Burn Unit Rider available that pays two times the selected hospital indemnity benefit when a covered person is confined to an intensive care unit for a maximum of 30 days per calendar year.

QUESTION:

I have a $200 hospital confinement benefit with a $400 ICU benefit. I am admitted to the hospital for two day, move to the ICU for ten days, then return to a standard hospital room for an additional two days, what benefit would I receive?

ANSWER:

4 days of regular room = $800
10 days of ICU PLUS 10 Days of hospital confinement = $6,000                  
TOTAL $6,800


Benefits and riders may vary by state and may not be available in all states. This is not a complete disclosure of plan qualifications and limitations. Please access our website to obtain a completed list for the Voluntary Benefit product at Disclosure.ManhattanLife.com. Policy M-8019

 

*https://www.cnbc.com/2020/04/01/covid-19-hospital-bills-could-cost-ninsured-americans-up-to-75000.html Uninsured Americans could be facing nearly $75,000 in medical bills if hospitalized for coronavirus.


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Hospital Indemnity Insurance - How Teladoc and Karis360 Work for You

ManhattanLife's Hospital Indemnity Insurance and Sponsored Benefits

As part of ManhattanLife’s efforts to provide efficient, accessible, and affordable care, our Hospital Indemnity Insurance products, Affordable Choice and Central Choice, offer two sponsored benefits: Teladoc and Karis360.

Teladoc and Karis360 are included in your total premium and help reduce your out-of-pocket costs before, during, and even after your medical need - whether it's a routine checkup or an emergency

What is Teladoc?

Before there’s a medical emergency, you can use Teladoc, a modern-day house call. Board-certified physicians are available anytime, anywhere for personalized, secure web or phone-based consultations. Teladoc connects you with a doctor licensed in your state or province when you request a visit.

Members can use 24/7 Physician Consultations:

  • For common, acute conditions that can be treated without a face-to-face visit (may include sinus problems, respiratory infections, allergies, flu symptoms, rashes)
  • From anywhere – at home, at work, or on the road
  • After hours – evenings, weekends, or holidays
  • When they cannot reach their primary care physician

Product Highlights

  • Visit Fee is $0.00
  • Convenient consultations anytime
  • Reduces claims costs for benefit plans and saves members time and out-of-pocket costs
  • Offers a fast, affordable alternative for minor medical problems and health issues
  • All physicians are licensed, board-certified, and based in the U.S.

Your doctor will diagnose your symptoms and provide treatment, which may include a prescription. **

What is Karis360?

Karis360 is a service that’s meant to make navigating healthcare easier. Policyholders can use Karis360 to save on out-of-pocket expenses, find doctors, search and compare facilities, providers, and prescription costs, as well as many other medical services. ***

With Karis360, you’ll have access to 3 services:

Karis Bill Negotiator

  • Negotiates directly with providers and collection agencies to try and reduce medical bill balances
  • Works with providers to develop payment plans

Karis Healthcare Navigator

  • Provides each member a personal, expert advisor to address healthcare-related questions and concerns
  • Services include, but are not limited to:
    • Physician and healthcare facility searches
    • Prescription costs search
    • Health cost estimates
    • Alternative medicine
    • Laboratory and imaging services
    • Elder care solutions
    • Appointment scheduling

Karis Surgery Saver

  • Helps members when a non-emergency surgical procedure is being considered
  • Specialized Advisors provide cost, quality, and availability comparisons of up to 5 facilities in the area

To learn more about our Affordable Choice product and what it covers, check out our Affordable Choice FAQ

*Teladoc and Karis360 benefits are not included in the Child Only Policy option

**Teladoc does not guarantee prescriptions. It is up to the doctor to recommend the best treatment. Teladoc doctors do not issue prescriptions for substances controlled by the DEA, non-therapeutic, and/or certain other drugs that may be harmful because of their potential for abuse.

***Karis360 is not insurance and does not provide funds to pay for bills. This is a best-efforts service and results cannot be guaranteed.


For more information on these sponsored benefits, visit https://www.manhattanlife.com/Individuals-Families/Insurance/Hospitalization-Insurance.


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Retirement Facts - Part 4

This week we’re here with the final part of our Retirement Facts series. We covered the largest reported wealth segment in Part 3, and this week we’re covering the smallest reported wealth segment – “mega-millionaire.”

The Institute defines high-net-worth as assets of $3.5 million or more. Of the total 125,981,701 households the Institute surveyed in 2017, 2% of them fell into this “mega-millionaire: $3.5m or more” wealth segment.

That’s 1,991,343 million households total – as compared to the 85,392,092 million households in the low-net-worth: under $100k segment.

As a reminder, non-financial assets include vehicles, other residential property excluding primary residence, equity in non-residential property, business equity, and other assets. Net worth is the sum of assets (what is owned) minus liabilities (what is owed).

Of the 1,991,343 households counted in this section, 430,332 households were partially retired and 642,852 million were fully retired.

Partially retired households had an average of:

  • $8,884,235 in financial assets
  • $6,123,186 in non-financial assets
  • $910,863 in debt
  • net worth

The average debt for partially retired households was almost 4 times more than the average financial assets.

Fully retired households had an average of:

  • $9,814,950 in financial assets
  • $3,566,346 in non-financial assets
  • $467,750 in debt
  • net worth

The average debt for fully retired households was around 2.5 times more than the average financial assets.

Age Demographics:

Aged 35 or Younger

Average financial assets at $9,604,425

Least in average non-financial assets at $4,454,114

Most in average debt at $2,213,573

Least in average net worth at $13,956,359

Aged 36 to 49

Most in average financial assets at $12,524,944

Most in average non-financial assets at $10,998,230

Second highest average debt at $1,967,355

Highest average net-worth at $21,931,783

Aged 50 to 59

Least in average financial assets at $9,128,513

Second highest average non-financial assets at $8,710,548

Third in average debt at $781,246

Second highest average net-worth at $17,259,640

Aged 60 to 69

Average financial assets at $10,103,825

Average non-financial assets at $6,426,353

Lowest average debt at $537,053

Average net-worth at $16,207,819

Aged 70 or Older

Average financial assets of $10,219,365

Average non-financial assets of $6,720,932

Average debt of $745,755

Average net-worth of $16,632,874

Debt

Overall, 65% of partially retired households (279,179) and 42% of fully retired households (272,479) had some type of debt. The average amount of debt for partially retired households landed at approximately $910,863 – nearly twice as much as average for fully retired households, $467,750.

The four main types of debt are mortgage, credit card, student loan, and vehicle loan debt.

Mortgage Debt

45% (193,974) of partially retired households had mortgage debt, with an average debt amount of $358,113.

33% (204,128) of fully retired households had mortgage debt, with an average debt amount of $334,164.

Credit Card Debt

3% (13,191) of partially retired households had credit card debt, with an average debt amount of $136,013.

7% (43,569) of fully retired households had credit card debt, with an average debt amount of $4,263.

Student Loan Debt

No partially retired households had student loan debt.

1% (8,976) of fully retired households had student loan debt, with an average debt amount of $8,755.

Vehicle Loan Debt

17% (73,585) of partially retired households had vehicle debt, with an average debt amount of $29,770.

5% (31,084) of fully retired households had vehicle debt, with an average debt amount of $43,770.

 

You can go back and compare this smallest but richest wealth segment to the largest but poorest wealth segment covered in Part 3 of our Retirement Series.


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Retirement Facts - Part 3

Retirement Facts: Low-Net-Worth: Under $100k

We took a break to bring physical activity to attention. This week we’re back and covering the retirement facts on the largest reported wealth segment – “low-net-worth.”

The LIMRA Secure Retirement Institute defines low-net-worth as assets under $100,000. Of the total 125,981,701 households the Institute surveyed in 2017, 69% of them fell into this “low-net-worth: under 100k” wealth segment.

That’s 87,342,027 million households total – including 2 million households with zero financial assets.

The Institute’s focused look on the low-net-worth segment excluded those 2 million households and covered average financial assets, non-financial assets, debt, and net worth.

Non-financial assets include vehicles, other residential property excluding primary residence, equity in non-residential property, business equity, and other assets. Net worth is the sum of assets (what is owned) minus liabilities (what is owed).

Retirement Demographics

Of the 85,392,092 households counted in this section, 3.7 million households were partially retired and 15.4 million were fully retired.

Fully retired households had an average of:

  • $18,700 in financial assets
  • $185,662 in non-financial assets
  • $48,500 in debt
  • $156,118 net worth

The average debt for fully retired households was around 2.5 times more than the average financial assets.

Partially retired households had an average of:

  • $22,889 in financial assets
  • $210,488 in non-financial assets
  • $87,836 in debt
  • $162,638 net worth

The average debt for partially retired households was almost 4 times more than the average financial assets.

Age Demographics:

Aged 35 or Younger

Least in average financial assets at $15,510

Least in average non-financial assets at $91,360

Mid-range with average debt at $75,695

Least in average net worth at $54,475

Aged 36 to 49

Average financial assets at $19,912

Second lowest average non-financial assets at $170,226

Most in average debt at $102,566

Second lowest net-worth at $112,884

Aged 50 to 59

Average financial assets at $19,368

Mid-range non-financial assets at $187,094

Second highest debt at $86,938

Mid-range net-worth at $133,526

Aged 60 to 69

Average financial assets at $19,607

Second highest non-financial assets at $191,851

Second lowest debt at $74,891

Second highest net-worth at $142,567

Aged 70 or Older

Average financial assets at $19,702

Highest average non-financial assets at $203,264

Least in average debt at $49,195

Highest net-worth at $175,936

Debt

Overall, 65% of fully retired households (10,043,375 million) and 82% of partially retired households (3,052,450 million) had some type of debt. The average amount of debt for partially retired households landed at approximately $87,800 – nearly twice as much as average for fully retired households, $48,500.

The four main types of debt are mortgage, credit card, student loan, and vehicle loan debt.

Mortgage Debt

45% (4,821,872 million) of fully retired households had mortgage debt, with an average debt amount of $99,957.

65% (1,967,793 million) of partially retired households had mortgage debt, with an average debt amount of $77,409.

Credit Card Debt

43% (6,594,640 million) of fully retired households had credit card debt, with an average debt amount of $4,049.

57% (2,114,224 million) of partially retired households had credit card debt, with an average debt amount of $6,175.

Student Loan Debt

2% (357,889) of fully retired households had student loan debt, with an average debt amount of $35,557.

12% (435,778) of partially retired households had student loan debt, with an average debt amount of $29,688.

Vehicle Loan Debt

18% (2,771,419 million) of fully retired households had vehicle debt, with an average debt amount of $12,739.

46% (1,697,681 million) of partially retired households had vehicle debt, with an average debt amount of $16,524.


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Take a Break! The Long Term Benefits of Physical Activity

Physical Activity: Benefits and Facts to Motivate and Encourage

We’re taking a break from our Retirement Facts Series and reminding you to take a break from your desk. We want to bring some attention to physical activity – why it’s important, what you can do, and how to get the whole family involved.

If you struggle with getting enough physical activity, you’re not alone. The Centers for Disease Control and Prevention (CDC) collected data on physical inactivity in the United States and created the following:

Map

If you noticed, most of the states are overwhelmingly inactive. This doesn’t have to be true for you individually.

How Do We Figure Out the Right Amount of Activity?

The U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion published the Physical Activity Guidelines for Americans, 2nd edition in 2018.

The guidelines recommend that adults should aim for the following amounts of activity a week:

  • At least 150 minutes (2 ½ hours) to 300 minutes (5 hours) of moderate-intensity activity, OR
  • 75 minutes (1 hr 15 minutes) to 150 minutes (2 ½ hours) of vigorous-intensity aerobic physical activity, OR
  • A combination of moderate- and vigorous-intensity aerobic activity

25 to 30 minutes of moderate-intensity activity every day would get you into the recommended range.

 

Sun

Mon Tues Wed Thurs Fri Sat Total Minutes

25

25

25

25

25 25 25 175 minutes (~3 hours)  

30

30

30 30 30 30 30 210 minutes (3 1/2 hours)

 

Note: If you’re already getting the recommended amount of activity, try to do a little bit more! Adults doing more than the 5 hours/week moderate-intensity activity can feel additional health benefits.

Why Does it Matter so Much?

Trying to fit in activity with a full workday can be daunting, but the long-term health benefits make the time worth it.

Adult Health Benefits from the Physical Activity Guidelines

  • Decreased risk of developing chronic diseases (cardiovascular disease, type 2 diabetes, several types of cancer)
  • Reduced feelings of anxiety and depression
  • Improved sleep and overall quality of life
  • Temporary cognitive function and state anxiety improvements (from just a single episode of physical activity
  • Improvement in completing everyday tasks without undue fatigue
  • Improved cardio-respiratory and muscular fitness (healthier body weight and composition)

It’s okay if you’re not used to exercising or getting a lot of physical activity. You can start small and add in 10 minutes of activity a day, or if your goal is a total 30 minutes a day, break it up and do 10 minutes 3 times a day.

What Kind of Exercise are We Talking about Exactly?

You have a lot of options when it comes to the kind of physical activities you can do. These are just examples from the Guidelines, not a final list.

Moderate-Intensity Activities

Vigorous-Intensity Activities

Walking briskly

Recreational swimming

Bike riding

Tennis

Power yoga

Ballroom or line dancing

General yard work and home repair

Exercise classes

 

Jogging or running

Swimming laps

Bicycling faster than 10mph

Tennis

Dancing

Heavy yard work

Exercise classes like step
aerobics or kickboxing

Hiking uphill

High-intensity interval training (HIIT)

You can try out different activities and find the one you most enjoy.

Get the Whole Family Involved

Go for a walk down up and down your street or try out a local park.

Not sure where the nearest park is? You can use sites dedicated to connecting people to parks like Map of Play to find a park that works for you.

Have a gym membership but worry about what the kids will do?

Some gyms have children care centers during daylight hours where your kids can get supervised play time while you work out. Look into what your gym offers or consider switching.

The following activities from the Physical Activity Guidelines are examples of how kids can get and stay active.

Type of Physical Activity

Preschool-Aged Children

School-Aged Children

Adolescents

Moderate-intensity aerobic

Games such as tag or follow the leader

Brisk walking

Brisk walking

Playing on a playground

Bike riding

Bike riding

Tricycle or bicycle riding

Active recreation, such as hiking, riding a scooter, swimming

Active recreation, such as kayaking, hiking, swimming

Walking, running, skipping, jumping, dancing

Playing games that require catching and throwing (like baseball/softball)

Playing games that require catching and throwing (like baseball/softball)

Swimming

 

House and yard work

Playing games that require catching, throwing, and kicking

 

Video games that require continuous movement

Gymnastics or tumbling

 

 

Vigorous-intensity aerobic

Games such as tag or follow the leader

Running

Running

Playing on a playground

Bike riding

Bike riding

Tricycle or bicycle riding

Active games involving running and chasing, like tag/flag football

Active games involving running and chasing, like tag/flag football

Walking, running, skipping, jumping, dancing

Jumping rope

Jumping rope

Swimming

Cross-country skiing

Cross-country skiing

Playing games that require catching, throwing, and kicking

Sports (soccer, basketball, swimming tennis)

Sports (soccer, basketball, swimming tennis)

Gymnastics or tumbling

Martial arts

Martial arts

 

Dancing

Dancing

Muscle strengthening

Games such as tug of war

Games such as tug of war

Games such as tug of war

Climbing on playground equipment

Resistance exercises using body weight or resistance bands

Resistance exercises using body weight, resistance bands, weight machines, hand-held weights

Gymnastics

Rope or tree climbing

Some forms of yoga

 

Climbing on playground equipment

 

 

Some forms of yoga

 

Bone Strengthening

Hopping, skipping, jumping

Hopping, skipping, jumping

Jumping rope

Jumping rope

Jumping rope

Running

Running

Running

Sports that involve jumping or rapid change in direction

Gymnastics

Sports that involve jumping or rapid change in direction

 

 

 

Try out activities you and your kids can enjoy together, letting everyone get their physical activity for the day. Kids need physical activity as much as Adults and Older Adults. The benefits for kids are in line with the benefits for adults, but getting them involved with physical activities early sets them up to live healthier lives as adults.

Children and Adolescent Health Benefits from the Physical Activity Guidelines

  • Decreased risk of developing chronic diseases as adults (heart disease, hypertension, type 2 diabetes, osteoporosis
  • Reduced feelings of anxiety and depression
  • Improved cardiorespiratory fitness, stronger muscles, and stronger bones
  • Improvements in:
    • attention
    • cognitive functions of memory
    • executive function
    • processing speed
    • academic performance

 

If you have older relatives living with you, they can still find ways to join in on the family physical activity.

While walking is one of the easiest, low-risk ways for older adults to get in some physical activity, the Guidelines have a few more examples:

Moderate-Intensity Activities

Muscle Strengthening Activities

Walking or hiking

Dancing

Swimming

Water aerobics

Jogging/running

Some forms of yoga

Bike riding (stationary or outdoors

Some yard work (raking/mowing with a push mower

Sports (tennis/basketball)

Golf

Strengthening exercises using exercise bands, weight machines, or hand-held weights

Body-weight exercises

Gardening (digging, lifting, and carrying)

Some yoga postures

Some forms of tai chi

 

Most of the health benefits for Adults and Older Adults are the same, but there are some specific to Older Adults. It's never too late to get into the habit of completing some type of physical activity in a day.

Older Adult Health Benefits from the Physical Activity Guidelines

  • Easier to perform daily living activities:
    • eating
    • bathing
    • toileting
    • dressing
    • getting into or out of bed
    • moving around the house/neighborhood
  • Reduced feelings of anxiety and depression
  • Less likely to fall and also less likely to be seriously injured in the event of a fall
  • Improved physical function
  • Helps prevent/manage chronic illness

The Guidelines have some information on “Being Active in the Presence of Health Challenges” as an older adult on page 76. Even in the face of physical challenges, we can still find ways to be active.

Today's Takeaways

The workday isn’t always flexible or forgiving with time, but small changes add up to big differences.

Take the time to build in some physical activity to your day and make it fun for the family. The activity itself may not last long, but the health benefits are long term.

And of course, always consult with your doctor on what physical activities work best for you, especially when it comes to each activity's length and intensity.

 


Read the Physical Activity Guidelines in their entirety.

Read more about the Adult Physical Activity Map here: https://www.cdc.gov/physicalactivity/data/inactivity-prevalence-maps/index.html

The Behavioral Risk Factor Surveillance System (BRFSS) is “a system of health-system related telephone surveys that collect state data” that completes more than 400,000 adult interviews each year. Read more about BRFSS here.


 
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