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The Friday Rundown

The Health and Wellness Benefits of Running

Running is one of the most popular sports that people take part in worldwide, and you might wonder why. Isn’t running boring, bad for your joints, and just plain difficult? We’re here to tell you that despite the sometimes not so great things we hear about running, it’s an extremely accessible activity with some wonderful benefits for your overall health and wellbeing.  

Did you know that running is one of the easiest sports to get into? All you need is yourself and a pair of sneakers. You can also run almost anywhere, from the road to the track, park to the trails, there are plenty of options when it comes to places to jog. Just in case you weren’t convinced that running can be done almost anywhere, in

Summer Kids Health Guide

Summer is here! Your kiddos are home and driving you crazy. As we say bye to the winter cold and flu season,  you’ll have to be on the lookout for the same viruses and illnesses that pop up each summer. From staving off the summer flu to preventing Lyme disease, there are simple measures you can take to keep your kiddos safe and healthy all summer long.

Occasionally, though, bug bites can spread infection to humans. The main one that jumps out are tick bites, which can transmit Lyme disease, an infection that causes symptoms like rash, fever, headache, and fatigue. If not caught early, this illness can also infect your child’s joints, heart, and nervous system. Like most diseases, the earlier

Supporting Your Kid’s Mental Health

Childhood is hard enough. Here are some ways you can set your child up for success:
Childhood isn’t just fun and games, it is a crucial time of learning and developing into an adult, and part of this development involves taking care of their mental health. Your child experiences many external and internal factors that can affect their growth throughout their childhood and young adulthood. Certain factors can have lifelongFriday

Clean Home, Clear Mind

Guest blog post from Sondermind by Theo Gagen.

I think we can all agree that organizing an area of your home can be either daunting or arousing, depending on the type of person you are.  If your favorite Saturday night activity involves putting your spices in alphabetical order, I feel you (kind of). But let’s face it, those who are naturally gifted organizers come far and few between.A

Staying In Shape Without Breaking The Bank

We all know it is best for your overall health and well-being to stay in shape. For some, the cost of gym memberships and workout equipment can be a major obstacle. Fortunately, there are plenty of free ways to stay in shape that are both fun and effective.


All you need is a good pair of shoes, and motivation! Many places have developed great pedestrian pathways and parks designed with mile-markers to help you keep track of the distance you walk or run. It's a great way to get some fresh air and clear your mind while getting some exercise. You can even combine it with your daily activities, walk to the grocery, park further away in the parking lot or take the stairs instead of the elevator at work.

Bodyweight Exercises

Bodyweight exercises are a great way to keep fit if you don’t have access to any gym equipment. A bodyweight exercise is a type of strength-training exercise that uses your own body weight as resistance, rather than external weights or machines. Exercises like push-ups, squats, lunges, and planks are all great exercises that engage multiple muscle groups and can be done anywhere. You can find free workout routines online or create your own routine based on your fitness level.


Practicing yoga is a free and fun way to improve your flexibility and balance. As a bonus, it can help you relax and put your mind at ease at the same time! Many communities offer free yoga classes in local parks or community centers. You can also find free yoga classes online or on YouTube. Find some comfortable clothes, space for a non-slip mat, and some peace and quiet and you’ll be all set.


Hiking is a fun and challenging way to stay in shape while taking in some beautiful scenery. Many hiking trails are free and offer breathtaking views of nature and you can pick different types of trails depending on your fitness goals. Make sure to bring plenty of water and snacks, wear comfortable shoes, and don’t forget to pack your sunscreen!


Swimming is a low-impact exercise that is easy on your joints and one of the best exercises you can do to maintain and improve your heart health. Some community pools offer open swim times where anyone can swim for free. Gyms and health clubs also run free trials which will allow you to use their facilities for a limited time. In warmer weather you can take advantage of local beaches or lakes for a refreshing dip and workout.


Cycling is another fun and effective way to stay in shape. You can cycle around your neighborhood or local park and, like walking you can combine it with your daily activities, like running errands. If you don't have a bike, you can rent one from a bike-sharing program or borrow one from a friend.


Dancing is a low-cost way to burn calories and relieve stress, that also improves your coordination and flexibility. Get an extra dose of fun while doing it to live music with a group of friends! You can usually find free dance classes online or at local community centers or just throw a solo dance party in your living room so you can dance like no one is watching!

Staying in shape doesn't have to be expensive. There are plenty of free ways to stay active and improve your health. By incorporating these activities into your daily routine, you can enjoy the benefits of exercise without spending a lot of money .

If you need any assistance with finding a doctor or need help understanding your health plan, our Care Crew can help!


The Important Role of Vitamin D in Women’s Health

If having a baby is in your future remember vitamin D is important for maintaining a healthy reproductive system. Low levels have been linked to menstrual irregularities, fertility issues, and an increased risk of pre-eclampsia during pregnancy.

If you are feeling a bit down or unmotivated have your Vitamin D levels checked. This vitamin has been linked to improved mood and a decreased risk of depression. Women are more likely than men to experience depression, making vitamin D an important part of maintaining your mental health too.

Helping fight off infections and diseases is another added benefit along with a decreased risk of autoimmune diseases such as multiple sclerosis and rheumatoid arthritis. In addition, it may help reduce the risk of developing certain types of cancers including breast, ovarian, and colon cancer.

The easiest way to increase your vitamin D levels is to step outside! When the skin is exposed to sunlight, it triggers a reaction that produces vitamin D3. This helps regulate your calcium and is essential for maintaining strong bones. Eating foods like egg yolks, certain types of fish and dairy products will also help. But it can be difficult to get enough vitamin D through diet and sun exposure alone and a supplement may be necessary. The levels needed vary by individual depending on factors such as age, gender, health status, and geographic location. Ask your healthcare provider to test your levels at your next annual exam. Your doctor can look at the results of your test and help determine what a healthy level of vitamin D is for you.

 If you want to schedule your annual exam and need some help finding a doctor, please contact the Friday Care Crew.

Vitamin D is a nutrient that plays an important role in maintaining overall health, especially for women. As women age, they become more likely to have osteoporosis, a condition characterized by weak and brittle bones. This vitamin helps the body absorb calcium and is needed for building and maintaining strong bones.