Happy 2012! If getting to the gym more often is part of your New Year’s resolution, but you dread the idea of going nowhere fast on a treadmill, then try something different. One of the keys to a successful fitness routine is to make sure it’s not routine.
In fact, you’ll have better results if you mix it up by adding strength and flexibility to your cardio workouts. An exercise class can do just that. Here are some ideas that will take you beyond the treadmill and help fight fitness boredom.
1. Do a morning stretch. Start your day off with Flex & Firm, a class inspired by Yoga that targets your core by using standing and floor stretching as well as the use of a stability ball for strength and toning.
2. Travel the circuit. Flex your muscles using the resistance machines in the fitness room in a group setting. The Circuit incorporates all of the upper body and lower body machines along with various exercises utilizing dumbbells and other accessories.
3. Just add water. Nothing is more refreshing than a workout in the pool and Aqua Aerobics gets you motivated with cardio plus resistance training. For something a little more relaxing, try Ai Chi, a water-based, relaxation progression class that combines deep breathing with slow broad movements.
4. Become more social. Exercising in a group builds camaraderie, holds us accountable and keeps us motivated. Plus it’s fun when you’re with friends! Water Volleyball at Maple Knoll is a great way to be active and social at the same time.
5. Start dancing! Zumba anyone? Dance your worries away with Zumba Fitness. This class uses high energy and motivating music with unique moves and combinations. It is based on the principle that a workout should be “fun and easy to do” allowing you stick to the Zumba Fitness program and achieve long-term health benefits.
Fact: Thinking about going to the gym burns between 0 and 0 calories!
This year, add an exercise class to your fitness routine. Contact the Hemsworth Wellness Center on the campus of Maple Knoll Village at 513.782.4340 for more information.
Salt is America’s favorite food ingredient. Salt is used both in processed foods and home cooking. Americans consume about 2 to 4 teaspoons of salt a day. According to the 2005 Dietary Guidelines for Americans, healthy adults should have no more than 2,300 mg (or about 1 teaspoon) of sodium a day from all sources. Sodium plays a role in hypertension (or “high blood pressure”) development in many individuals. Cutting back on salt and sodium is a good idea for everybody, even kids.
Skip the salt
Table salt (sodium chloride) is approximately 40% sodium. Just skip adding salt when cooking. Keep salt off the kitchen counter and the dinner table.
Read the label
Use the Nutrition Facts label and the ingredients
statement to find foods lower in sodium. Look for foods labeled “low sodium” or “reduced sodium.” Foods with less than 140 mg sodium per serving can be labeled as low-sodium foods.
Learn the lingo
Besides “salt,” sodium comes in a range of forms.
When reading ingredient statements, look for: sodium benzoate, sodium nitrite, sodium ascorbate, etc. Limit sodium and salt in food.
Ask for low-sodium foods where you eat out or shop
Ask for what you want. The marketplace is changing and supermarkets and food manufacturers want to sell healthier foods. Many restaurants will prepare low-sodium foods at your request and will serve sauces and salad dressings on the side so you can use less. The more you make your low sodium demands known, the greater the chance that food companies will change their recipes.
Pay attention to the condiments and seasonings you use
Some seasonings are just about as high in sodium as regular table salt. So, instead of onion salt, use onion powder or replace garlic salt with fresh garlic. Limit the amount of brined or pickled foods. Buy low-sodium soy sauce. Use only a sprinkling of flavoring packets instead of the entire packet.
Enjoy full-flavored, home-prepared foods
Use herbs and spices to flavor foods. Preparing your
own foods allows you to control the amount of sodium you eat. Make your own salad dressings with herb mixes instead of buying pre-packed ones.
Fill up on foods naturally low in sodium
Eat plenty of fruits, vegetables, and cooked dry beans and lentils. Many Americans need to eat 3 cups—and for some people up to a total of 6 cups—of fruits and
vegetables each day, depending on the amount of calories needed. Go to MyPyramid.gov to find out the amount of fruits and vegetables YOU need.
Learn to enjoy the natural taste of foods
Savor the flavor of simply prepared foods. Try cutting back on salt little by little—and pay attention to the natural tastes and textures of various foods.
For more information on being healthy contact the Hemsworth Wellness Center at 513.782.4340 and ask for Jon Williamson, Wellness Center Director.
Adopting a healthy lifestyle requires a commitment to making decisions and taking actions that are for the benefit of your mental, physical and emotional being. Moving towards a healthier you do not have to mean a full overhaul of your life. Instead, gradually bring about change by incorporating small habits into your day.
Manage Your Stress
While stress is a natural bodily function, too much stress can lead to serious health problems. The first step to creating effective stress management tools is to identify your stress triggers. Jobs, personal relationships and money can all contribute to stress. Examples of relaxation techniques include breathing exercises, meditation and physical exercise. No matter what the technique, the key is choosing something that is relaxing and helpful to you. Once you determine your technique, use it whenever stress arises.
Practiced Balanced Eating and Moderation
When it comes to food and healthy living, it is easy to focus on specific food groups and labeling some foods “good” and others “bad. Balance requires eating foods from all five major food groups: fruits, vegetables, protein, grains and dairy. For example, do not limit yourself to eating carrots to meet your vegetable intake. Instead, make a salad that includes a variety of vegetables such as carrots, cucumbers, romaine lettuce, olives, avocado and tomatoes.
Moderation requires making a habit of not overeating. Eat only when you are truly hungry and stop when you are full. Enjoy the foods you love such as desserts and chips; however, enjoy these foods in small portions and make healthier options the majority of your meals.
Think Positively
When it comes to living a healthy lifestyle, your mind plays an important role. Making a conscious decision and taking action to think positively can improve your health. According to Mayo Clinic, possible health benefits of positive thinking may include: increased life span; lower stress levels and rates of depression; greater resistance to the common cold; better physical and mental well-being; reduced risk of cardiovascular disease; and better coping skills. Make the decision to think positively each day. Look for the humor in everyday situations; surround yourself with positive people; and constantly encourage yourself with positive words and affirmations.
Stay Hydrated
The majority of the human body is composed of water. It comes as no surprise that water is a key component to health. Your body needs water to digest food, create perspiration and for normal cell function. Drinking water does not have to constitute your sole source of water. Your body can also pull water from any food or drink that contains water, such as juice, vegetables and fruit. Accordingly, make sure your body is well hydrated by consuming foods that contain water and drinking water several times a day. Do not wait until you are thirsty to drink. Instead, keep water on hand and take drinks throughout the day as you think about it. Keep extra water on hand when you are performing physical activities and on warm days.
The Hemsworth Wellness Center on the campus of Maple Knoll Village is always ready to help older adults with fitness, nutrition and changes to lifestyle to help make healthier adults.
Jon Paul Williamson-Hemsworth Wellness Center Director
Without regular stretching, your muscles will tighten and the range of motion in your joints will decrease as you age. This can put a damper on active lifestyles and even hinder day-to-day activities. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, can become extremely difficult. A regular stretching program can help you to maintain your range of motion and make daily living activities easier.
Stretching does not demand a huge time commitment, but it can give you huge results! Here are some of the benefits you can expect from a regular stretching program:
- Reduced muscle tension
- Increased range of movement in the joints
- Enhanced muscular coordination
- Increased circulation to various parts of the body
- Increased energy levels (resulting from increased circulation)
- Delayed onset of muscle fatigue
- Enhanced performance in daily life, sports, or other physical activity
- Improved posture
- Mental relaxation
- Added variety, enjoyment, and satisfaction to your exercise program.
Get the Most Out of Your Stretching Routine
Stretching can be highly beneficial if done properly. If done improperly, it can cause serious damage. Here are some helpful tips to ensure you are stretching safely and preventing injury:
- Always warm up before stretching. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It’s easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Don’t treat your muscles like a cold rubber band! Your best bet is to stretch after warming up and at the end of your workout.
- Do not lock your joints when you stretch. Keep joints like the elbows and knees slightly bent to avoid unnecessary stress on the joints.
- Never hold your breath while stretching. Try to breathe normally, in through the nose and out through the mouth. This will make your stretching a more relaxing experience.
- Take your time. The long-sustained, mild stretch reduces unwanted muscle tension and tightness.
- Do not compare yourself with others. Everyone has different degrees of flexibility.
- Never stretch to the point of pain. If it hurts, stop.
- Talk to your doctor about any current or former injuries or problems that might affect your ability to stretch safely and effectively.
- Hold each stretch for at least eight seconds as only after that, do your muscles relax. Before that they resist the stretch. Ideally, hold for 20 – 60 seconds.
Our company was conducting free body mass index checkups. When a stout colleague climbed onto the machine, it spit out a slip of paper telling him what his weight-to-height ratio was and what it ought to be.
“What does it say?” I asked.
He replied, “I need to increase my height by six inches.”
Jon Paul Williamson – Director of the Hemsworth Wellness Center
