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Just 90 Minutes Of Strength Training A Week Linked To Longer Life

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by: HealthDay Staff

WEDNESDAY, June 3, 2026 (HealthDay News) — A few sessions in the weight room each week could do more than build muscle — they may help you live longer.

While the evidence linking aerobic exercise to longevity is extensive, little is known about the effects of strength training.

In a study recently published in the British Journal of Sports Medicine, researchers followed more than 147,000 adults for up to 30 years, tracking how much time they spent doing strength training and aerobic exercise.

Strength training ranged from lifting weights to exercises like push-ups, squats and lunges.

People who did 90 to 119 minutes of strength training each week had a 13% lower risk of premature death from any cause, according to the results. That amount of weekly strength training was also linked to a 19% lower risk of dying from heart disease and a 27% lower risk of dying from neurological or brain diseases.

For cancer deaths, a reduced risk was observed only at lower levels of resistance training, up to 59 minutes per week.

Combining strength training with aerobic activities — such as walking, cycling or swimming — was associated with even greater longevity benefits than strength training alone.

The authors said these findings “support current recommendations encouraging both types of activity to maximize longevity benefits.”

More information

The AARP has more on strength training and longevity.

SOURCE: HealthDay TV, June 3, 2026

Health Day

National Nutrition Month May Be Over, But Your Healthy Habits Shouldn’t Be!

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March’s National Nutrition Month may be done, but the focus on good nutrition shouldn’t end. Think of it as a kick-starter for lasting healthy eating and activity habits.

Maybe you tried a new recipe featuring more vegetables, paid closer attention to food labels, or even set a goal to drink more water. These are all positive steps, and the momentum you’ve built shouldn’t stop now!

Why Keep the Nutrition Focus Going?

Consistent healthy eating is key for well-being, energy, and disease prevention. It builds lasting habits that help us navigate daily life and impacts mood, sleep, immunity, and long-term health – not just weight.

How to Keep the Healthy Habits Alive:

So, how do we keep the National Nutrition Month spirit going strong? Here are a few ideas:

  • Continue Exploring New Recipes: Keep trying new healthy recipes and incorporating more fruits, vegetables, and whole grains into your meals.
  • Stay Mindful of Your Eating: Pay attention to your hunger and fullness cues. Avoid eating mindlessly in front of the TV or while working.
  • Set Realistic, Ongoing Goals: Instead of big, overwhelming goals, set small, achievable nutrition-related goals each week or month. This could be anything from packing a healthy lunch three times a week to trying a new fruit or vegetable.
  • Plan Ahead: Take some time each week to plan your meals and snacks, making it easier to make nutritious choices when you’re busy.
  • Focus on Progress, Not Perfection: There will be days when you indulge or make less-than-ideal food choices. Don’t let this derail your efforts. Focus on the overall progress you’re making and get back on track with your next meal.
  • Stay Informed: Continue to learn about nutrition from reliable sources. Read articles, follow registered dietitians on social media, or explore reputable websites.

The Takeaway:

National Nutrition Month serves as a valuable reminder of the power of food and its impact on our health. Let’s carry the awareness forward with consistent small steps towards lasting healthy habits.

Early Detection Saves Lives: Your Guide to Breast Cancer Awareness

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Did you know that 1 in 8* women will be diagnosed with breast cancer in their lifetime? The good news is, early detection is the key to successful treatment. October is Breast Cancer Awareness Month, a time dedicated to raising awareness about this disease and supporting those affected.

Know Your Risk and Get Screened

  • Consult with Your Doctor: Discuss your personal risk factors and determine when mammograms are appropriate for you.
  • Mammograms Save Lives: Regular mammograms are a crucial tool for detecting breast cancer early, when it’s most treatable.

When Should I Get a Mammogram?

As part of our preventive care benefit, the APWU Health Plan covers in-network routine mammograms at 100%.  From age 40 through 64, one preventive mammogram is recommended each calendar year. To build your personalized list of preventive services go to https://health.gov/myhealthfinder. However, it’s important to consult with your healthcare provider to determine the best schedule for you, especially if you have a family history of breast cancer or other risk factors.

Understanding Breast Cancer

  • Common Cancer: Breast cancer is the most common cancer among women in the United States, excluding skin cancer.
  • Early Detection: Mammograms can identify breast cancer before it causes noticeable symptoms.

Recognizing Symptoms

  • Be Aware: While some people may experience no symptoms, be mindful of changes in your breasts, such as lumps, pain, discharge, or changes in size or shape.
  • Consult Your Doctor: If you notice any concerning symptoms, seek medical advice promptly.

Reducing Your Risk

  • Healthy Lifestyle: Maintaining a healthy weight, being physically active, and limiting alcohol consumption can help reduce your risk.
  • Genetic Factors: If you have a family history of breast or ovarian cancer, discuss genetic testing with your doctor.

Let’s Make a Difference

This month the APWU Health Plan will once again participate in the Making Strides Against Breast Cancer Walk to fight breast cancer. By raising awareness, promoting early detection, and supporting those affected, we can make a significant impact in the fight against breast cancer.

Take Action Now

Schedule a mammogram today! Visit to find an in-network provider. Visit the national Cancer Institute website for self-exam resources: https://www.nationalbreastcancer.org/breast-self-exam/.

Sources

* American Cancer Society. (2023). Breast Cancer Statistics | How Common Is Breast Cancer? [Online]. Available at: https://www.cancer.org/cancer/types/breast-cancer/about/how-common-is-breast-cancer.html

Resources for Members Affected By Hurricane Helene

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For members affected by the storm, the APWU Health Plan alters our benefits for Health Plan members in both the High Option and Consumer Driven Option Plan in the affected areas. Altered benefits include relaxed precertification requirements for all types of care (medical and mental health) and we will make payment at the higher PPO rate to any provider of service regardless of their non-network status for a designated period of time. Below are some other accommodations:

  • APWUHP members have telehealth options available to them for medical and mental health issues through our designated telehealth vendors.
  • For all of the affected areas, UnitedHealthcare remains committed to supporting its customers and their employees’ emotional well-being in times of tragedy.
  • Resources and support are available to help individuals directly and indirectly impacted by the storm. UHC has opened a public support line for the next two (2) calendar weeks considering this event at 866-447-3573.
  • Another resource is Optumwellbeing.com, a public website where employees can access resources to help them navigate difficult situations. The Critical Support Center section of the website includes a library of content for individuals to access during a critical event, grouped by topic (trauma, natural disasters, etc.).

We also have extensive prescription drug provisions with Express Scripts (High Option members) and OptumRx (Consumer Driven Option and the Medicare Advantage Plan members) to allow for refill too soon edits to be bypassed in order for members to obtain their prescription drugs if they have been damaged or lost.

Prescription Drug Coverage – Effective date of 9/26/2024 through 10/27/2024 for High Option Members:

  • Health Plan members who reside in the affected areas, with the designated zip codes will be able to obtain a 30-day supply of their prescription drugs at a network retail pharmacy – at retail copay/coinsurance during the designated timeframes. Additionally, the pharmacists have the ability to override the “refill too soon” edits for members who indicate that they have lost their prescriptions.
  • Paper claims submitted by members residing in the affected zip code areas for dates that fall within the designated timeframes will be identified in our data entry department prior to entry into ESD and sent hard copy to the Multiple Coverage Unit to be processed at the normal retail copay.
  • Express Scripts by Mail will hold shipments of narcotics and temperature-sensitive medications into impacted areas pending member contact.
  • Mail orders can be shipped to a temporary alternate address. Members should call Express Scripts customer service at 1-800-841-2734 (this number is also on the back of their ID card) and request their order be mailed to a temporary address. This applies to new orders, refills of existing prescriptions on file with Express Scripts and, in some instances, orders already placed.
  • If a member is unable to receive their order by mail, Express Scripts can transfer their prescription to a retail pharmacy for dispensing. Express Scripts Pharmacy Services (1-800-922-1557) can assist the local pharmacist in processing the prescription if necessary.
  • Doctor calls and drug utilization review (DUR) calls will continue and every effort will be made to complete these calls. Orders will not be cancelled and returned unfilled to the member. Express Scripts pharmacies are holding these orders in-house until the member/prescriber has been reached.

Prescription Drug Coverage -Effective date of 9/26/2024 through 10/27/2024 for Consumer Driven Option Members:

  • UHC will follow the same guidelines that the High Option has set out in this letter utilizing their network, telehealth vendors, pharmacy benefit manager and benefit structure. Their EOB message for payment of out-of-network claims at the in-network benefit level will be: “In-network coinsurance applied”, since there are no copays under the Consumer Driven Option.

Don’t wait in a crowded ER for minor illnesses!

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Telehealth offers convenient care from the comfort of your home. It allows you to connect with board-certified doctors and other licensed providers virtually, using video chat or phone consultations. This is a great option for non-urgent health concerns like the flu, allergies, coughs, sore throats, rashes, and more. You can even get a prescription sent directly to your preferred pharmacy, if needed.

Telehealth benefits everyone! It saves you time and money by eliminating travel and wait times in traditional doctor’s offices. Plus, it helps reduce the spread of germs, especially for those at high risk or with compromised immune systems.

Our health plans make telehealth affordable:

  • High Option: Pay only a $10 copay for Teladoc visits.
  • Consumer Driven Option: Your cost is lower when you use Teladoc. You’ll pay either a 15% coinsurance or use your Personal Care Account (PCA) funds (no out-of-pocket cost when funds are available).

Get started with telehealth today!

  • Visit our website at apwuhp.com for all your Teladoc benefits.
  • Learn more about Teladoc at Teladoc.com.
  • Call 1-800-TELADOC (800-835-2362) to speak with a representative.

Additional benefits of telehealth:

  • Improved access to specialists, especially for those in rural areas.
  • Enhanced chronic disease management through remote monitoring.
  • Increased patient engagement and empowerment in their healthcare journey.

Remember, telehealth is not a replacement for all medical care. If you have a serious medical emergency, please proceed to the nearest emergency room.