Tuesday, April 15, 2014

Walk Your Way to Fitness

Walk Your Way to Fitness

A regular walking workout can benefit your overall health. Find out why fitness walking is so important and how you can get started.

Medically reviewed by Christine Wilmsen Craig, MD

If you’re like most people, you walk just under three miles every day in the course of your normal activities. Now it’s time to get a little more purposeful. The Centers for Disease Control and Prevention, the American College of Sports Medicine, and the Surgeon General all agree that at least 30 minutes of brisk physical exercise is good for your health, and walking is one of the easiest forms of exercise to get.

Some of the many benefits of a regular walking workout include:

·         Cardiovascular health. Fitness walking strengthens your heart, improves your circulation, and lowers your blood pressure. A study published in The New England Journal of Medicine evaluated 73,743 postmenopausal women enrolled in the Women's Health Initiative Observational Study and found that women who walked briskly 2.5 hours every week reduced their chance of heart disease by 30 percent.

·         Bone health. As a weight-bearing exercise, walking can stop some of the bone loss of osteoporosis and may slow down arthritis.

·         Weight loss. A regular walking workout burns calories. If you walk 4 miles four times a week, you can walk off about a half-pound of fat every month. Weight loss combined with a healthy diet can also decrease your risk of type 2 diabetes.

·         Mental health. Studies show that fitness walking reduces stress and improves your overall sense of emotional well-being. A regular walking workout can help you enjoy deeper, more restful sleep, which may decrease your risk for anxiety and depression.

How to Start Your Walking Workout

The speed and distance of your walking workout are not as important as the time you spend walking at a brisk pace. If you have any health issues talk to your doctor first and find out what is a safe pace for you. Start gradually and walk only as far and as long as is comfortable. Follow these fitness walking guidelines:

·         Work up to at least 30 minutes of brisk walking a day.

·         Warm up by walking at your normal pace for about 5 minutes and then pick up the pace for about 15 minutes.

·         While you walk, swing your arms and maintain good posture.

·         Take long strides, but don't strain yourself.

·         Slow down at the end of your walk and do some gentle stretching.

Every week you should try to add about 5 more minutes to the brisk part of your walking workout until you can get it to over 30 minutes.

Keeping Up the Pace

Once you have decided to start walking for fitness, it's important to stick with it. The benefits of your walking workout take place and are maintained only over time. Here are some tips to keep you going:

·         Wear comfortable shoes. One sure way to lose interest in your walking workout is having sore feet. Take some time to get the right shoes. Your walking shoes need to fit your foot and the type of arch you have. Remember that your feet change over time. As you get older you may need more padding, more support, and more room, so have your feet measured regularly. It’s best to get your feet measured at the end of the day when your feet are larger; try on shoes with the socks you would wear for walking; and walk around for a while in the store before you buy.

·         Cultivate companionship. Walking with somebody else is safer, less boring, and more motivating. Many communities have walking groups you can join or you could start your own group. Walking with a friend or partner, taking along your dog, and making your walking workout a time you look forward to can help you stick with it.

·         Stay hydrated. Drinking enough water is an important part of a walking workout. Remember that you lose water through sweat even in cooler weather and that you don't start to feel thirsty until you’re already starting to become dehydrated. Drink about two cups of water before you start and another cup about every 15 minutes. Don't wait until you get thirsty.

·         Count the miles. Setting goals and keeping track of your progress can be a good motivator. You can set weight loss goals or mileage goals. Use a pedometer to measure the number of steps you take during your walking workout and keep track of your progress.

Summer Internship

Know a Philadelphia high school student interested in a summer internship?
The City of Philadelphia municipal government, through the Philadelphia Youth Network’s WorkReady Summer Internship Program, will be hiring 100 Philadelphia high school students for our 2014 “Summer in the City” High School Internship Program! The internship is a 6-week paid, summer opportunity within various municipal departments and offices beginning on Tuesday, July 1, 2014 and ending on Friday, August 8, 2014.
Participants will have the opportunity to work in numerous fields within city government during the internship, including health, human services, finance, law, and public safety – just to name a few. In addition to a placement within a city department, students will also participate in weekly professional development seminars (typically on Friday) with the Philadelphia Youth Network as well as a College and Career Fair?
To participate in the “Summer in the City” High School Internship Program, students must be:
Interested candidates must apply online by May 2, 2014 to be considered
To access the online application and find out more information about the program requirements, please visit our website: http://www.phila.gov/experiencephila/highschool.html
Students interested in the “Summer in the City” program must type RCIT into the referral code section of their application to ensure their application is directed to the City of Philadelphia.
Please contact the Mayor’s Internship Program Office of Leadership Investment at 215-686-2138 or mip@phila.gov with any questions.
*If your department would like to host a high school intern this summer through the “Summer in the City” program, please contact the Office of Leadership Investment. We are still currently seeking placements for our interns this summer!

Protecting Pregnant Employees

Thursday, April 10, 2014

Certified Registered Nurse Practicioners

The State Civil Service Commission has requested that the PA CareerLink® offices statewide post the attached notification and inform jobseeker customers as appropriate.

PA CareerLink®…for a smarter workforce
Auxiliary aids & services available upon request to individuals with disabilities.
Equal Opportunity Employer/Programs

The PA State Civil Service Commission is assisting the Pennsylvania Department of Public Welfare in recruiting qualified candidates to fill two positions for Certified Registered Nurse Practitioners at Wernersville State Hospital in Berks County PA. 

Nature of Work
This is advanced professional nursing work in the treatment of residents in Pennsylvania veterans’ homes and mental health facilities, in collaboration with and under the direction of a licensed physician.  You will be responsible for providing health care services including medical assessment and prescription of therapeutic measures; promotion and maintenance of health; prevention of illness and disability; care during illness; and the implementation of appropriate reporting and/or referral, standardized procedure or changes in treatment regimen to address observed abnormal characteristics.

You will develop individual health profiles; assess and perform findings of histories and physical examinations of patients; analyze and evaluate clinical laboratory data and diagnostic tests; set forth preliminary medical diagnoses; order diagnostic studies and assess the findings; develop and evaluate primary medical treatment plans and initiate adjustments in conjunction with the supervising physician; and implement therapeutic procedures outlined in comprehensive treatment plans.  You will also evaluate patient’s capabilities to perform self-care; determine referral to specialized health care providers and community resources; and counsel patients and families regarding the illness and/or disability, the medication regimen and treatment procedures.

Condition of Employment:  Certain positions in this job may require possession of a valid CRNP certification in a specific specialty area as required by the appointing agency.

Necessary Special Requirement:  Possession of a valid certification as a Certified Registered Nurse Practitioner (CRNP) issued by the Pennsylvania State Board of Nursing.

Post-Employment Requirement:  Certain positions in this job are required to obtain and maintain valid CRNP Prescriptive Authority Approval to prescribe and dispense drugs as issued by the Pennsylvania State Board of Nursing.

Wernersville State Hospital
Sportsman Road and Route 422
Wernersville, PA  19565

Starting Salary
$71,159 annually

Comprehensive health insurance; liberal retirement/pension plan; paid vacation, personal and sick leave; paid holidays; prescription, vision and dental plan coverage (after six months); paid group life insurance, and much more.

How To Apply
Interested applicants can apply online atwww.scsc.state.pa.us.  Register with the homepage to set up a User ID and Password.  Once logged in, select View Open Jobs and Apply from the menu.  Select announcement #2014-030 for Certified Registered Nurse Practitioner.  Once the announcement appears, click Next Page to begin the application process.  Application materials can also be obtained by calling the Pennsylvania State Civil Service Commission at (717) 783-3058.

If you have questions about these opportunities, please call the PA Department of Public Welfare at (610) 670-4170.

Low Cost Legal Assistance

Do you have legal questions
that you need answered?

There are several FREE and LOW COST
legal services right in your community.
Come hear guest legal expert:

Jordan Mickman, Esq. HELP: MLP Consumer Law Fellow
share information about
Housing Law, Family Law & Consumer Law.
He will also provide tips on how to make the
most out of any legal consultation.

Thursday, April 24, 2014
5:30 - 7:00 PM

Delaware County Family Center
Mercy Fitzgerald Campus
St. Bernard Hall, 2nd Floor
1515 Lansdowne Avenue
Darby, PA  19023


Wednesday, April 23, 2014
5:30 - 7:00 PM

Community Hospital
Healthy Start
Conference Room, 1st Floor
2600 West Ninth Street
Chester, PA 19013
To register call (610) 532-2811
by April 22, 2014.
**Space is extremely limited.  You must be registered to attend.**


Job Posting - Food Service Positions

LABOR READY is hiring!
Food Service Positions in
Delaware County and Philadelphia

Join us for a recruitment event on
Friday, April 11th, 9am-12pm

PA CareerLinkรข Delaware County at Chester City
701 Crosby Street, Suite B
Chester, PA 19013

Applyonline at www.jobgateway.pa.gov

Dish Washer - 5814163
Table Busser - 5814159
Food Preparation Worker - 5814155

Please bring the following to the recruitment:
·       2 forms of ID with names matching on both (license and Social Security Card)

·       Must pass background check anddrug test. Must be willing to take TB test and be finger printed.

Auxiliary aids and services are available on request to individuals with disabilities.
Equal Opportunity Employer/Program

Job Postings - Job Gateway

Good afternoon,
Below are the newest job postings in Jobgateway:

5858383                Support Engineer
5858403                Senior Support Engineer
5858428                Support Engineer SAP
5858464                Data Entry Operator I Quest Diagnostics
5871703                Support Engineer SAP
5871704                IT Business Application Senior Consultant SAP
5879915                Plastic sorter or other entry level position
5858425                Automation Engineer                    
5858441                Sr. QA Performance Engineer     
5880143                Design Engineer                                              
5880150                Executive Administrative Assistant       
5880183                Class A Driver
5884367                Coffee Filler Operator  
5884341                Residential Sales Engineer          
5880321                Client Services  
5884549                MH Community Inclusion Coord   
5884807                Technical Service Rep IV                                                                                                              
5884841                Equipment Sales Specialist 10749                                                                                             
5893647                Sr. Reliability Engineer (Sr PGD Production Assurance Specialist) 1401440               Inc.
5893666                Fueler
5893780                Part Time Cleaner           
5893986                Behavioral Health Support Staff I             
5894001            Class A Driver- Sharon Hill, PA
5894037                Horticulturalist  Cotswold Gardens, Inc.