fitness
Add These Body Weight Exercises to Your Walking Routine
Everyone has done very well this winter with getting outside to walk, run, x-country ski or even cycle on a regular basis! Well done! This is so good for everyone’s mental health as well as their physical health. Just getting outside for 20 or more minutes on a regular basis helps one’s mood immensely. The heart, lungs, bones and muscles of the legs also all benefit greatly from these activities. This is so great! But now what are you doing to maintain or improve your overall strength, especially of your upper body and core? Are push-ups in your weekly plan?
I know it isn’t always easy to motivate yourself to do push-ups on your own, at home. These darn lockdowns have shown me that I need people, with me, in a fitness class, for me to do some push-ups. I am not hugely self motivated it seems! But, if you have a little desire to have a stronger body but not a great desire to spend a lot of time getting there, then push-ups are your answer. A single push-up uses the pectoral muscles of the chest, the biceps and triceps in the upper arm, the front and rear heads of the deltoid muscles of the shoulder, the rhomboid, trapezius, and latissimus dorsi muscles of the back as well as the abdominal and back extensor muscles of your core. If you are looking for one power move that trains a wide variety of muscle groups in one swoop, without no equipment required, other than your own body choose the basic push-up.
If the traditional, from the toes, push-up is too daunting for you, there are several options to try first. Be sure to pay close attention to correct form. When you can easily do 10 or more push-ups from one option, move on to the next. Standing with your feet a few feet out from a wall and your hands on the wall at shoulder height while pushing yourself out and in, is a place to start. The next progression would be to use a counter top. Next a chair or low table. Be sure to keep a straight line through the spine. Avoid dropping the hips low or keeping the butt high. Be sure to engage the abdominal muscles as well as the muscles of the upper back. Low back discomfort signals incorrect form. The lower you go with your hand position the more challenging the push-up will be. If you are on the floor, try a push-up from your knees first as these are a little easier than from your toes. Again, any low back or shoulder discomfort can mean incorrect technique, so adjust. If your hands are wide you will be using the chest muscles more. If your hands are narrow, the triceps will be in play more than other muscles. Triceps push-ups are typically more difficult as the muscle group is small. Try several different hand positions for variety.
Another easy to do at home exercise for upper body strength is the triceps dip. Not only does this body weight exercise target the triceps at the back of the arm but it also uses the muscles of the chest, back and shoulder. You can do these from the edge of a chair or table. Be sure to choose one that won’t slide out from under you at all. Sit at the edge of a chair with your hands on it. Point the elbows back, squeezing the shoulder blades together and the elbows in. Slide your butt off the chair and lower it down by bending the elbows. Straighten the elbows to come back up. Repeat as many times as you can comfortably. Be sure to avoid crunching the shoulders. Continue to engage the muscles of the upper back. Keeping the knees at a 90 degree angle will be easier. To challenge yourself, move the feet out from the chair. Be sure to push down into the chair and not push it back.
These two body weight exercises when done correctly and on a regular basis will be very beneficial to your upper body strength. Which will be beneficial to your quality of life. Add these as often as possible to your walk, run, cycle plan and complete your exercise plan. Exercise for the health of it!
#fitnesscorner #pushup #tricepsdip
Make Walking a Daily Habit
One of the easiest exercises you can do will benefit your health in as many as 10 different ways. It’s an activity you can do almost anywhere, anytime that suits you best and without the use of any special equipment, except perhaps a good pair of athletic shoes . What is this miracle exercise? It’s walking. That’s it. Plain and simple walking. If you can manage 10,000 steps each day your health will benefit. That’s about 7.5 kilometers. The best part is you don’t need to do these steps all at once to get the benefit. You can spread it out over an entire day. “Sitting is the new smoking”. Spending too many hours in a chair can do your body more harm than smoking. After just 30 minutes in a chair, your metabolism slows down by 90 %. This means calorie burning significantly decreases. The body also becomes less sensitive to insulin, meaning blood sugar levels increase. Diabetes becomes a risk. Just getting up for 5 minutes of movement can get things going again. While exercise is excellent for us, one full hour of exercise will not negate the damage done by too much sitting. Continue to exercise regularly, especially if it is in addition to walking, but try to limit the number of hours spent in a chair.
So, what do you gain by walking 10,000 steps each day? Your cardiovascular health will benefit. That’s your heart and lungs. Heart health has always been at the forefront but a certain virus has made us think more seriously about our lung health. Walking increases your heart and breathing rates, which, over time will improve cardiovascular fitness. Making some of those daily kilometers a brisk walk, or a jog, if you are able, will elevate the heart and breathing rates a little further therefore improving things a little quicker. Consciously taking a few deep breaths throughout the day, walking or not, can also do plenty to keep your lungs healthy. Breath in slowly and deeply for as long as you can and then breath out at the same pace. Repeat several times. Take care of your lungs. Also a part of cardiovascular health, cholesterol and blood pressure may also be reduced through participating in activity regularly. However, these can also be hereditary and medication will be needed. But perhaps less dosage required the fitter you are.
Walking, because it is a weight bearing exercise. as opposed to swimming or cycling where you are not on your feet, will also improve your bone health. Combine any of these activities with some weight training and the benefit to bone density will increase. Be sure to start slowly, progress gradually and pay close attention to correct technique with weight training to prevent injury. Doing many different exercises will be the best benefit to your bones. The muscle will pull on the bone in a different way for each exercise that you do, thus causing the body to lay down more calcium in a variety of areas on the skeletal system therefore increasing bone density and strength. Those with strong bones have a lower risk of fractures. If a fall occurs, the risk of breaking a bone is less.
Type Two Diabetes is a very common, yet very preventable disease. Overeating combined with a sedentary lifestyle is the sure way to develop diabetes. Walking just 20 to 30 minutes a day can really help to prevent this disease that eventually ravages all parts of the body. If you have diabetes, start walking. Take a dog, a friend, a sibling, a child or a parent for company. Start slowly, in speed and time. Gradually progress. Not only will your body be using the excess stored glucose for the activity, it is now more sensitive to insulin. This means the body is more able to use the insulin naturally released by the body when blood sugar levels increase.If you are on a drug for diabetes, your doctor may be able to reduce the amount you take if you maintain your activity levels. DO NOT reduce ANY medication without first consulting your physician. After a few weeks of being active, try reducing your calorie intake somewhat. Make this your new lifestyle and watch your health improve. Your energy level will also increase.
Walking on a regular basis, outdoors, taking in and appreciating your surroundings, will also improve your mood. Activity is at the forefront when it comes to treating depression. Make walking a daily habit. So many things will improve for you. Why wait for Spring? Do it now!
#walking #fitness #fitnesscorner
The Importance of Good Posture
Standing with good posture can make you look thinner as well as younger. Yep, just by standing with good alignment through your spine and your abdominal muscles lightly engaged you can take what will look like 5 pounds off of your midsection. Try it. Stand sideways to a mirror letting your abdominal muscles to be slack and allowing your belly to protrude. Then pull in your abs, lightly, and notice how you appear to have lost weight. Not only will focusing on lightly engaging your abdominal muscles while standing or walking help your appearance, it will also help prevent lower back pain. Just engaging those muscles is a form of core training which will strengthen the abdominals and take pressure off the back. Adopting this habit on a regular basis will serve to strengthen the abs, thus making the habit easier. Doing abdominal exercises such as low, high and side planks will further strengthen the abdominal area as well as the muscles of the back. Good posture will get easier. Your lower back will thank you.
When you see someone standing or walking with rounded shoulders you may perceive them to be older than they are. Someone who carries themselves with good posture can fool you into thinking they are younger than they are. Some gradual changes to our posture will naturally occur as we age. We can expect to become stooped over the years, but there is plenty we can do to delay the hunched posture of an older person. Simply by being aware of engaging the muscles of the upper back slightly you can avoid a premature rounded posture look. Again, the more you practice this the more natural it will become. Your upper back will be stronger, your chest will be more open, your posture will be great, you will even breath more easily and you may even have people thinking you are much younger than your years. Many activities, such as computer work, reading or even knitting, have us with our arms forward, for long periods of time, thus shortening the muscles in the front of the shoulder and lengthening the muscles of the back of the shoulder. Over time, this posture will cause us to have rounded shoulders and a stooped posture will develop. Taking time often, throughout the day, to sit tall, stretch the arms out to the side at shoulder height and press them back will stretch the muscles of the chest and front of the shoulder thus helping to prevent them from shortening which eventually will cause the upper back to become rounded. This, along with upper back strengthening exercises, will really help to prevent poor posture, which if allowed to progress can lead to neck and shoulder pain. A good balance between strong postural muscles of the upper back and flexibility of the chest and shoulder girdle muscles will promote good posture as well as prevent that upper body pain.
While practising good posture when sitting at a desk or standing in a line is beneficial, it is perhaps most important during activity. Weight lifting, running, cycling or even household chores, if done repeatedly with poor posture, will eventually lead to pain due to injury. Good posture keeps bones and joints in correct alignment so that muscles and ligaments are used correctly. This good alignment helps prevent wear and tear on joints which can lead to arthritis, bursitis, tendonitis, nerve impingement or other problems. If you do a lot of golf, running, cycling or weight lifting, consider doing some yoga to balance out your activity. Yoga stretches are an excellent way to “lengthen” muscles that are most used or “shortened” during these activities. Muscle imbalance will create poor posture. Shortened hip flexors from running or cycling will cause back pain. Shortened chest or shoulder muscles due to golf will cause neck and shoulder pain. Add a stretching program to your routine to help prevent imbalances. Be sure to put a little more emphasis on training the back of the body when weight training. Because we typically use muscles of the front of the body more often, the muscles of the back of the body are often weak and over stretched. They can use a little more strengthening.
Head and neck alignment is important to good posture as well. Your ears should be in line with your shoulders. Your head weighs 10 to 12 pounds. The more you tilt it sideways or drop it forward the heavier it becomes and the more pressure you put on the muscles of the neck, back or shoulders. You can even cause nerve impingement from pressure on the spinal cord. This presents itself as tingling or numbness. A forward poke of the head puts undue stress on the neck leading to neck pain, headaches or TMJ (temporomandibular joint) pain. Using a cell phone too often, a computer screen that is too low or doing anything for too long of a time that has you dropping your chin towards your chest will create this poor alignment over time. Be sure to have any workstations ergonomically correct.Take breaks throughout the day to perform a few neck stretches. Nip any neck, shoulder or back pain in the bud. If problems arise, take notice of your posture or get an assessment from a physiotherapist, osteopaths or chiropractor. Always focus on good posture. You may look younger and slimmer but the best benefit is healthy joints that are free of pain. To help achieve an active, energetic, pain free life pay attention to good posture.
Winter is the Time to Get Fit for Golf
Winter is the time to begin to get fit for golf. That’s right, especially if you are spending the winter here and counting the days until the course opens once again. Getting into the routine of a golf exercise program over the winter will keep your strength for the sport, improve your skills and have you enjoying the game at the very first game of the next season. Winter may not seem as long for you either.
Maintaining and improving strength and flexibility throughout your “core” will be the best thing you can do for your golf swing. The power for the swing comes from the core muscles. Any exercise that is rotational through the spine will be beneficial. It is important to engage the abdominal muscles while performing any rotational exercise however, to ensure that the lower back is protected. A simple ab, core strengthening exercise that can be used as a warm -up is to stand with the feet shoulder width apart, knees relaxed while holding a golf club or broomstick in front of you at shoulder height. Pull the abdominal muscles in as though you were getting ready to accept a light punch to the stomach. Do not allow the knees to move as you twist the upper body slowly from side to side. Gradually increase the range of motion of the twist. This will improve flexibility as well as strength. To take that exercise to a level higher, do it from a seated position on the floor or on a bench with the feet elevated and holding a weight. Lean back slightly, concentrating on keeping the abs engaged, and perform the twist. If there is lower back discomfort while doing this, do not lean back. Focus on as much rotation as comfortably possible. Make the waistline do the work, not the arms. Keep the shoulders relaxed. Use a weight that is challenging but not extreme. 10 to 12 repetitions is good.
Using a pulley machine in the gym for torso rotations is great for golf training as well. If possible have the pulley handle at about chest height. Keep the shoulders down, upper back muscles engaged and allow the knees to move as you pull the cable out and across the body. 10-12 repetitions is good for this as well. This can also be done with the handle coming form the bottom of the pulley machine. Pull the handle up and across the body with rotation, allowing the knees to move as they would in the golf swing. Be sure to keep the shoulders down. Begin with light weight and increase over time. Pay close attention to good form.
Both external and internal hip rotation exercises will also benefit your golf swing. One internal rotation exercise for the hips is to stand with feet shoulder width apart using a broom or golf club in front of you for balance. Lift one leg, flexing at the hip and knee. While keeping the upper body centered and stable, rotate the leg across the body as far as possible. Perform 15 repetitions fairly quickly but paying attention to good form. Do not allow the upper body to move. Repeat on the other leg. To target the external hip rotators, lie on you back with your legs lifted, knees bent at 90 degrees. Put your two fists side by side between the knees. Press your knees into your fists as you press the feet as far apart as possible. You will feel this one in the outer hip (medial gluts) area.
Both Yoga and Pilates classes will be very beneficial to the golfer as they incorporate many balance, flexibility and strength moves. You can also hire a personal trainer to design a golf specific training program. Keep fit for golf this winter and improve your game in the spring.
Holly Vanderzwet, B.P.E.
Latin Dance Fitness!
If you love LATIN music and you LOVE to dance this is the class for you!
Wednesdays 7:00 pm in the Fitness Corner Studio
Program starts April 5 for 8 weeks
Class Members: FREE • Weight Room Members: $35 • Non Members: $65 (+ HST)
Foam Rolling Can Keep You Flexible
Are you an active person who would enjoy the benefits of weekly or even daily massage appointments, but without the price tag that would go along with this luxury? Well this service can be within your budget through the regular use of a foam roller. While this therapeutic tool does not replace the skilled hands of a registered massage therapist, it will help lessen muscle soreness, let you recover from workouts more quickly and keep you flexible and injury free between massage appointments. Self myofascial release, or “foam rolling” has transformed from a once rather mysterious technique used by professional athletes, coaches and therapists, to a daily practise for people of all fitness levels. Fascia is a thin, tough, elastic type of connective that surrounds muscle. This tissue can become restricted due to a number of reasons. Pain, decreased range of motion even injury may result. Myofascial release techniques have been used by sports therapists for years but with the availability of foam rollers you can keep the fascia flexible yourself.
While warming up, cooling down and stretching (at the end of a workout or as separate workout session such as a yoga practice) are all still very important aspects of a workout, they alone are not always enough to release muscle tightness. Foam rolling can assist in relaxing muscle knots, breaking up adhesions between muscle layers, improving range of motion about a joint and restoring normal blood flow, all of which mean quicker workout recovery time. As you “foam roll” the muscles you can control the amount of pressure you apply. It will hurt, especially on those muscle groups that are particularly tight. That discomfort signals the areas that need attention. Focus the rolling on those areas but also roll the length of the muscle. If you foam roll daily the discomfort will diminish.
All of the major muscle groups will benefit from frequent foam rolling. A tight IT band is very often a cause of injury for runners. Rolling it will prevent that. As will rolling the calves, quads and hamstrings. Low back, shoulders, mid and upper back will all benefit as well. Leave no muscle group untouched. There are several sizes of foam rollers available and they come in different densities. There are also small hand held ones. A chiropractor, physiotherapist or personal trainer can help you choose one that suits your purpose. If you are an active person who wishes to remain active and pain free then foam rolling needs to become part of your workout routine.
Early Morning Cycle!
Early Morning Cycle!
Tuesdays & Thursdays 6:30 am in the Fitness Corner South Studio
Starts May 3 – 8 weeks
- Members: $80 • Non Member: $140 (+ HST)
Regular Physical Activity May Help Parkinson’s Disease
Currently there is no cure for Parkinson’s disease. It is a chronic neurological condition that affects 100,000 Canadians, mostly in, but not limited to, those over age 60. There is reason to believe however that the symptoms of this disease can be slowed or changed through regular physical activity. It is known that on a day to day basis, people with PD who exercise regularly are able to move more normally than those who don’t.
It is known that in PD the brain cells that produce dopamine, a chemical that carries signals between cells in the brain and helps control body movement are damaged and lost. There is a lag time between when the loss of these cells begins and when the motor symptoms of the disease start to show. During this lag time the brain is actually changing to compensate for the loss of dopamine neurons.This ability of the brain to change is known as neuroplasticity and scientists believe that exercise may contribute to neuroplasticity, helping the brain to maintain old connections, form new ones and restore lost ones.
One study divided 67 people with PD into 3 groups. One group exercised briskly on a treadmill for 30 minutes at 70-80 % of their maximum heart rates. The 2nd group also walked on a treadmill but at 40-50 % of max HR for 50 minutes. The 3rd group did leg strength training with weights as well as stretching exercises. All groups worked out 3 times a week for 3 months. At the end of the study, all groups had improved but in different ways. Not surprising, the walking groups improved their cardiovascular fitness and the weight training group improved leg strength. What was surprising was that the group who exercised at the higher intensity on the treadmill did not improve in their walking speed as much as the other two groups. In all groups walking gait was improved, meaning less shuffling or freezing. The conclusion made was that both moderate cardiovascular and strength training on a regular basis are important for those with PD, just as they are for the general population.
Other activities that have been shown to help those with PD improve their mobility are dancing, Nordic walking, boxing and yoga or Tai Chi. I think the message is that whatever the activity, if it is done on a regular basis as soon as possible after being diagnosed it will be of a benefit. Studies have also shown the sooner a PD patient gets involved in a “fall prevention” program the better. Risk of falling can be lessened a great deal through balance training exercises. Balance improves as does confidence which translates to a lessened fear of falling and fewer falls. Being told you have PD does not mean you should sit down and take it but rather get up and fight back.
The Way to Save Your Joints is to Use Them
I have recently been told, by more than one person, that they do not want to exercise for fear of wearing out their joints. It’s not that they want to just moderate their activity they simply don’t want to do it at all. They want to “save their joints”. Well to me that is crazy talk. What are they saving them for if not to use them for activity. There is much more to be gained by exercising than there is to lose. Certainly, due to the natural aging process, things in the body do change and perhaps we can’t do what we once did with the same amount of intensity but giving it up all together, in my opinion, should not be an option. Listen to your body. If it hurts, don’t do it. Pace yourself. You are your own exercise control board. Engage the core muscles. Relax your shoulders. Maintain good technique throughout the workout. These are phrases used over and over by personal trainers and fitness instructors. We don’t just talk to avoid “dead air” during a class, ok some of us do, but we really do want you to listen to the cues and take action. We want this so you can continue to benefit your health and well being by continuing to exercise safely on a regular basis.
One person, not that much older than me, said she wasn’t walking any more because she wanted to save her knees. I feel she is much too young to sit down and do nothing active, no health benefits to that. I have other folks, in their 80’s and 90’s who tell me they go to the gym regularly because it does more for them than any anti-depressant pill ever could. Many people I know would not be doing what they are capable of in the gym or at home if they didn’t exercise on a regular basis. Think arthritis for example. Everyone will develop arthritis eventually. Some feel the symptoms sooner than others, Some not at all. Injury and surgery in a joint will bring arthritis on earlier. Some high impact activities may do as well. If your usual high impact activity is causing you joint pain then switch to something less jarring. Cycling is the new running don’t you know? The joints need synovial fluid moving through them to keep cartilage healthy and the joints running smoothly. Moving the body gets this fluid flowing. Choose an activity like cycling, swimming or yoga that allows movement without impact.
Activity also strengthens the muscles around the joints. The stronger the muscle the less stress on the joints. This is especially true for the quads, hamstrings, and calf muscles in connection to the knees but also having strong core muscles will protect the spine. Engaging those core muscles while twisting or lifting will help prevent back pain. Keeping the upper body strong benefits the shoulders as well as the back. Strength training with weights or even just your own body weight can greatly enhance your joints. If you are unsure of what exercises and activities you should do to benefit your joints seek the advice of a physiotherapist, chiropractor or personal trainer to get you on the right track. Not only does exercise strengthen muscle, it helps you maintain a healthy weight. Less weight on the joints, especially knees, reduces a lot of stress on them and the resulting pain. Keeping flexibility around the joint as much as possible is also beneficial. A regular stretching program is a must.
Please don’t sit down and forgo exercise. Your body and your brain will go to mush. There are so many health benefits to be gained by exercising by anyone of any age that it must be part of your daily routine. The way to save your joints is to use them. Strengthen the muscles surrounding them. Keep them flexible. Exercise smartly. Keep fit and enjoy life!
Holly Vanderzwet, B.P.E.
Fitness Corner and Fitness Corner South
519-832-6651
519-797-3343
Get Fit For Golf and Enjoy Your Season!
As I write this the Olympics have started and Canada is at top of the list with the most medals!! I love the Olympics! So exciting and so inspiring! Hopefully watching those young, fit athletes has inspired you to leave the television for a bit to improve your own fitness. I’m betting that all the beautiful snow has not left yet as you read this so a chance to enjoy winter sports is still available. Grab that opportunity or, now is also the time to start getting fit for golf. Core strengthening is the best thing you can do for your golf game. The second best thing you can do is improving flexibility. A strong core powers the swing. A strong core can save your shoulders from injury. Flexibility in the spine and shoulders will improve your range of motion and therefore your swing. Programs such as pilates and yoga will be very beneficial for you as a golfer. Instructors should have a wide variety of core strengthening exercises. You won’t have to do the brain work. Don’t like classes or can’t fit them into your schedule? Hire a personal trainer to give you a core strengthening program to workout in a weight room or at home. The few exercises following here, done regularly, will be very beneficial to your golf game come spring. Which might take awhile this year.
Healthy Habits Can Prevent Type II Diabetes
World Diabetes Day falls in November each year. This is one day dedicated to raising awareness of the disease considered to be a global epidemic. Diabetes affects more than 250 million people world wide. If this disease is mismanaged or left untreated it will eventually cause complications in all areas of the body. Blindness, heart and kidney disease and amputations due to circulation problems are all complications of diabetes. It is now also thought of as a contributor to Alzheimer’s disease. Not good. While type I or juvenile diabetes is non-preventable, type II (non-insulin dependent) which makes up 90% of all diabetes cases, is very preventable and even reversible through maintaining a healthy diet and regular exercise schedule. If your physician has ever told you that your blood sugar levels are elevated or that you are a “borderline diabetic” there is much you can do to lower those levels and therefore lessen the associated health risks. Simply by keeping meal portion sizes small to moderate, consuming healthy, quality calorie foods and participating in moderate level activity on a regular basis you can control type II diabetes.
Run With Terry
Sunday September 15th is the 33rd annual Terry Fox Run. I’m sure many of you already know that Terry Fox was a very determined, young, man who having lost his leg to cancer, set out to run across our entire country to raise funds for awareness and research into that, often, devastating disease. Do you know all of his story?
Following a minor car accident in November 1976, Terry was left with a sore right knee. He mostly ignored the pain, since he was an athlete he was used to it, but when it continued into February of the next year he sought treatment and received painkillers. When the pain became debilitating in March of 1977 he again visited his family doctor who quickly diagnosed osteosarcoma. This is a cancer of the connective tissue and is the most common primary cancer of the bone. On March 9th, when he was only 18, Terry’s right leg was amputated just above the knee. The night before his surgery, Terry’s high school basketball coach visited him and not knowing what to say, he showed Terry an article about an amputee runner who had participated in the New York marathon. This planted the seed for Terry’s idea to run across Canada.
Are Hormones Hindering Your Weight loss Plan?
Hormones could be hindering your weight loss plan. Cortisol, the primary stress hormone is normally high in the morning and naturally declines throughout the day. When we were hunters and gatherers cortisol was the hormone that signaled the body to slow down and store fat in stressful times of famine. Today’s stress usually has nothing to do with famine but the body’s response is the same. Cortisol is released and fat storage is encouraged. Since we are not in famine and continue to eat, perhaps high calorie foods, weight gain is the result. When cortisol levels are chronically elevated due to constant stress, health problems can arise. The weight gain due to this is most often around the body’s mid-section. This type of fat is known as visceral fat. It doesn’t lie beneath the surface of the skin but surrounds the abdominal organs and is strongly correlated to heart disease. Stress that is not managed keeps cortisol high. Excess cortisol also causes lack of sleep. Poor sleep also throws off two key appetite regulating hormones called leptin and ghrelin. When one is sleep derived the body decreases leptin, which is an appetite suppressant that tells us when we are full and increases ghrelin which is an appetite stimulant that tells us when to eat. Therefore when one is sleep deprived the body is signalling to eat even when it is not necessary. Managing stress can help balance cortisol, leptin and ghrelin levels and help you maintain a healthy weight. Exercise can help manage stress. Aerobic activities such as running, swimming or cycling help prevent heart disease and they tire you out therefore promoting better sleep habits. Mind/ body activities such as yoga and meditation teach methods to calm the mind, reduce anxiety and manage modern day stress.
Longest Day of Play was a Great Day!
We had about 35 people participate and logged in roughly 65 hours for the event! ~ Way to get out and play.
Have Fun at the Park Staying Fit
You can do a great circuit routine to benefit your fitness level outdoors at the park. Begin by walking, biking or running to the park as a warm-up. Do some triceps dips on a park bench. (10 to 20 is a good number). Try “step-ups” on the bench next. Step one foot up on the bench, bring the other one up to meet it then step down. Try 10 – 20 reps with one leg leading then switch to the other leg. Do some “mountain climbers” next. These are done from a “high plank” position with hands on the bench, elbows straight and the body in a diagonal line from head to toe. Alternate bringing one bent knee in towards the body, keeping the hips down and the abs engaged. Again 10 to 20 reps on each leg is good. Repeat the circuit then go for a short run.
Make a change now, it’s never too late
Last year the Heart and Stroke Foundation used “Make Death Wait” as their campaign slogan. A powerful statement that made us pay attention. This year they used “Make Health Last” as their slogan and ran a powerful television ad that also made us take note. It’s the ad where one side of the screen shows an older adult tying up running shoes and heading out for a bike ride. The other side of the screen shows the same older gentleman putting on slippers and being pushed in a wheel chair down the hallway of a nursing home. The message is, will you live your later years enjoying being active with family members or will you lead a lower quality lifestyle due to ill health. The ad states that the average Canadian will spend the last ten years of their life in sickness. The narrator encourages you to view makehealthlast.ca to change your future. I checked, they have plenty of good information there. This heart and stroke web-site shows us 5 ways to make health last. You will also see the cost in years off your life by not following these 5 rules to better health. Inactivity will cost 4 quality years. Poor dietary habits, 3 quality years. Excessive, unmanaged stress, 2 quality years. Smoking 2.5 quality years and excessive drinking 2 quality years. Individually doesn’t seem to bad. Add them up, total cost is 13.5 years.
It’s the “Commitment” That Makes the Difference
When it comes to fitness, there are many theories, thoughts and ideas as to what to do and how to do it to get the results you desire, especially when it comes to weight loss. Some ideas are myths, others are not. Some ideas are based on research but loosely. New fitness products and programs are often presented in the media as the best and quickest way possible to lose weight. Infomercial testimonials always include people who just couldn’t lose weight until they tried the most current fitness program. Before you call the “hotline to a better body” “right now” to receive the “bonus”, keep in mind that it is not necessarily what you do or how you do it that will decrease you weight and improve “your whole life” but the commitment you make to the activity that will actually make the difference. The new facility or program or piece of equipment won’t work for you if you don’t use it regularly.
It’s February!
It’s February! How are those New Year’s Resolutions doing? Are you eating healthier foods? Are you exercising regularly? Are you getting proper rest? Did you give up smoking? Of all the things you can do for yourself to become healthier, studies show that the single one best thing you can do is to be a non-smoker. Giving up cigarettes will improve your health in many ways and could lengthen your life for as many as 10 years. If you have tried and failed please don’t give up, try again. If you are unsure as to how to do it, or need support, go on-line. Health Canada and the Canadian Lung Association have web-sites with plenty of information to help you.
If you are a non-smoker looking to improve your health through eating habits and exercise consider these few tips. Consume some protein at every meal or snack, especially when consuming carbs. This helps maintain energy. The body takes longer to metabolize protein. Your blood sugar levels and therefore your energy will be more even. Consuming carbohydrates causes a rise in blood sugar levels. The body releases insulin to stabilize the sugar levels. The more carbs in the diet, especially the sugary ones, the higher the insulin spike. This also means a bigger drop as the body works to maintain an even level. This is the reason for increased energy after a chocolate bar but then an energy drop not longer after. Avoid the afternoon chocolate bar as a “pick me up'” for this reason. Choose healthier carbs and some protein instead. Add protein to carbs at meal time to keep blood sugar levels even. Some protein sources are nuts, peanut butter, yogurt, cheese, eggs and meats.