Balance in Action – Mondays/Fridays at 1:00 pm
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Meeting ID: 841 9190 0465
Yoga in Action – Tuesdays/Thursdays at 5:00 pm:
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Meeting ID: 817 4982 3374
Pilates – Wednesdays at 1:00 pm
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Meeting ID: 545 290 786
**$40 unlimited classes of Yoga/Pilates in July-August – check, cash, CC or Venmo (Ann-Newstead) accepted
Managing your own health and wellness takes a few basic steps and most importantly now is building your immune system.
1. Get enough sleep. Sleep and immunity are closely tied.
2. Eat more whole plant foods.
3. Eat more healthy fats.
4. Eat more fermented foods or take a probiotic supplement.
5. Limit added sugars.
6. Engage in moderate exercise.
7. Stay hydrated.
8. Manage your stress levels. When I am stressed, the best remedy is exercise (for me).
Physical activity helps bring natural endorphins into your blood stream and nervous system for a mind-body connection that is natural rather than taking pain medications.
The exercise or physical activity does not need to be HIGH intensity, as studies have shown that even LOW intensity exercise is valuable to all people.
Concussions can occur in both young and old!
Prevention is paramount…Safety first!
March is Brain injury awareness month! Every month should be prevention of concussion, brain injury from falls or an accident. Everyone is at risk – both young and older people.
As spring and summer approaches, we are outdoors more enjoying the great weather! Along with great weather, we are more active.
Youth: Young children, tweens, and teens are at greatest risk for concussions from direct impact sports – soccer, football, cycling. Emergency room visits have skyrocketed!
Adults: Older adults who fall are also at risk for concussions from a blow to the head and often go unnoticed! If you hit your head when you fall – this is a concussion!
It’s important whatever the age, that we check out your condition after a blow to your head and make sure that you are monitored closely following a concussion.
What are some of the signs of concussion?
- blurred vision,
- unsteadiness with walking or balance, and
- Up to 79% of people report dizziness and 56% experience balance impairment following a concussion.
After a concussion it’s important to be monitored for at least 24 hours. For a few days and weeks after the concussion you may gradually start progressing back to activity and/or sports.
Tips for return to activity or sport:
- Remove from play or activity and REST for the day ~ both cognitive and physical exertion.
- Seek medical help if symptoms worsen. You may need a CT or MRI.
- Protect from additional injury
- Neurocognitive assessment
- Balance testing
- Medical and/or physical therapy if recovery is incomplete after 2-3 weeks.
Call Today for a complementary Discovery Consultation visit. RSVP 210-833-8336.
Welcome to the 21-day challenge! It’s fantastic that you have selected this opportunity to improve your health and fitness in the roaring year 2020. I am looking forward to seeing how well you do over the next 31 days. Your commitment to your health is outstanding!
Use your calendar to help you to keep track of your movement activity. Record your daily activities and the approximate total time you spent. At the end of the month you will submit your calendar. Then we will make rewards based on your level of participation.
Each week I will send you some suggestions for types of activities that might be beneficial for you. Remember that everybody is different.
This is about a way of life. It is a way of being to challenge for yourself. It’s known that it takes 21-days to create a habit.
As promised, when you selected to participate, you will receive reminders and suggestions as to a workout plan for the week. Remember it’s best to participate in a variety of activities that you enjoy most including aerobics, strength training, flexibility, and balance training.
Here is one suggestion to jump start your first week (days 1-7):
Aerobics or endurance-based activities are vital to heart health and mental well-being. Walking, jogging, cycling, swimming are all aerobic activities that are great to improve your endurance and energy level. Aerobics have also been shown to help with sleep patterns if done early in the day.
- Start at your level of ability. You should be able to perform the activity you select and talk at the same time.
- Breathing is important. The activity can be done is small bouts of 5-10 minutes or continuously. In other words, every step or activity counts.
- You may want to set a goal and gradually increase your activity toward your goal. For example: A goal may be to walk or run or swim or cycle 30-minutes 5 days a week.
- Perform your activity of choice 5 minutes at your usual pace, then 5 minutes at a moderate to a fast pace, then 5 minutes at your usual pace. Gradually increase the bouts of your activity over the next month by 5 minutes per week. The American College of Sports Medicine recommends at least 5 days of aerobic activity per week for heart health.
- Your body responses best to changes in exercise intensity and type (e.g. cross training). So slow and faster bouts of aerobics can help your heart adjust to a wide variety of challenges.
- You may be “sore” so listen to your body! Make sure it is muscle soreness and not an injury. Delayed onset muscle soreness appears 24-48 hours after exercise.
- You may also experience shortness of breath. If so slow down a bit. Try pursed lip breathing. Breathing in through your nose and out through your mouth. Try slowing your breathing down, for example: Inward breath for 3 seconds and outward breath for 6 seconds.
If you have any questions at anytime, I will be available to answer them. Either text or email me.
Good luck and way to bring in the roaring 20s!
Best health always!
How to live to be 100 – and stay in Balance!
As I was out running the other day I began to think of my personal goal to live to be 103. When I mention this to people, some cringe, some smile, and others tell me all about the people that they know who have lived a long healthy life. Of course most who want to live to be 100 want to be independent and free of disability. The key is to start early – most likely when we are children.
Here are some take aways for you:
- Have a purpose: know why you you wake up in the morning
- Take a breaK: once weekly, take some time for yourself. Get away from everything for 24 hours every week (e.g. take a nature walk, pray, read)
- Stay active: especially in the morning by engaging in physical activity that is integrated into your day (regular low intensity activity allows you to life longer with vigor)
- Eat wisely: Eating more veggies has been associated with men and women who live longer lives (e.g. Omega 3, plant-based diet, wine with polyethanols [antioxidants], low caloric intake)
- Engage with a positive attitude: Join a Community with people who you can support and be supported.