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.
Happy Holidays! Happy New Year!
As you know, the Holidays are fast approaching, and with so much emphasis on shopping and eating, it’s
easy to end up sacrificing your fitness routine. Plus, the Holidays can add a significant level of stress,
causing your heart to work overtime and affecting your health. But don’t worry, there’s good news!
Did you know that practicing Yoga (especially during the busiest time of the year) will help reduce your
stress? It’s true! Yoga exercise does more than burn calories and tone – it can help reduce stress,
providing a total mind and body workout. Studies have shown that stress and overindulgence contribute
to the soaring rate of heart attacks during the Holidays, so reducing your stress at this time of year can
be critical to your health.
Are you ready to get a head start on your Yoga fitness before the Holidays arrive? Finding the right Yoga class will be the key to keeping you motivated and helping you reach your desired goals.
Whether you attend group classes or practice at home, you will see a marked difference in how you feel from day to day.
Benefits of Yoga-
- Breath Control (Reduce Stress) – In Yoga practice, you will learn about conscious breathing, which activates the cerebral cortex in the brain, which then impacts your emotions. Focusing on conscious breathing with each movement helps to reduce stress on both your body and mind.
- Improved Balance – Balance is vitally important in reducing the risk of a fall, and will help with reaction time in preventing a fall. Balance is needed in just about everything you do, from walking, to navigating stairs, to tying your shoes. There are many Yoga poses that help with posture and improve balance, to help you stay steady.
- Increased Flexibility – Stretching is an integral part of flexibility. Yoga poses focus on stretching, flexibility and balance, and some forms of Yoga also improve cardiovascular health. Staying active and maintaining flexibility can reduce chronic back pain, and may increase independence in aging. Less stress, steady balance, and increased flexibility are all great reasons to practice Yoga! Yoga is an enjoyable way to manage the toll of Holiday stress on both body and mind. So, this year get an early start on your fitness goals and help prepare your body for the busy days to come.
Wishing you happy, stress-free, Yoga Holidays!
It’s summer! Get outside and play, walk, engage ~ stay active!
Here are some tips for people of all ages to stay active during the summer months:
First drink plenty of water. Our bodies are 60% water. Hydrate often ~ if you wait until you are thirsty it’s too late.
ENJOY EXERCISE AND PHYSICAL ACTIVITY
Second engage in some form of physical activity daily ~ put down the electronics and move! Activity help us maintain a healthy weight, helps improve mood, decreases pain, improves flexibility, and cardiopulmonary and vascular health. Balance your activity and food intake.
Third use safety measures ~ play it safe by wearing a helmet when bicycling, roller skating, or skate boarding. Wear proper fitting shoes with padded inserts. Walk in safe neighborhoods early when temperatures are lower or walk a mall in cooled air conditioning.
PROTECT YOUR SKIN
Fourth use plenty of sunscreen and sunglasses to protect your skin and eyes. Reapply sunscreen frequently, approximately every two hours is recommended. Wear a hat, sunglasses, and bug spray for protection.
Fifth eat nutritious foods! The new food pyramid focuses on 6 oz of Grains, 2 cups of Fruits and 2.5 cups Vegetables, 5.5 oz servings of Protein, 3 cups of Dairy, plus Physical Activity for 30 minutes for adults and 60 minutes for children each and every day. Sixty to 90 minutes of daily physical activity may be needed to prevent weight gain.
For more information go to: ChooseMyPlate.com
GET OUTDOORS and BREATH
Lastly enjoy the fresh air and just keep moving! We need sunlight and weight bearing activities for good bone heath, cardiovascular health, and muscle strength, endurance, power and mental wellbeing.
“A healthy lifestyle for all ages ~ an active life is a happy life!”
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Take Action: Contact Dr. Ann H. Newstead, PT, DPT, PhD 210-833-8336
Let’s talk more about the five (5) activities that you can do when you don’t have dizziness or neck or backaches. One activity to help you through the holidays and so you can stay healthy and active is hiking!
Hiking can be a great way to get back to nature, a great time to be with family and friends, or just to think and reflect.
Hiking at Government Canyon’s Savannah Loop is the easiest one to start (2.12 miles); for more advanced hiking try Lytle’s Loop (4.74 miles). For longer day walks, the front country is open and you can walk to see the Dinosaur Tracks (about 5 miles one-way). Wear good shoes and bring lots of water. Pets are allowed in the Backcountry, and not in the Front country.
Government Canyon State Natural Area trails are open Friday through Monday; Closed Tuesday through Thursday (off Galm Road and FM 1560). I suggest you turn right at the ranger station and park near the back far parking lot.
Some other great places to hike are Eisenhower park (off 1604; pets are allowed) or Frederick park (off I-10; no pets allowed). Both places have hiking trails that are paved and rugged trails.