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Posts Tagged ‘Exercise’

Gardening for Your Health

Posted in Healthy People, tagged , , , , , on April 13, 2023| 1 Comment »

gardening gloves

Gardening can be more than just a hobby, it can have lasting benefits for your physical health, mental health, and can help fight against some chronic diseases and cancers. In a randomized, controlled study of community gardeners, those who gardened increased their physical activity by forty-two minutes per week and ate an average of 1.4 grams more fiber daily than those who did not. They also reported lower levels of stress and anxiety. A few of the ways gardening can benefit your health include:

Increased Exercise. The CDC categorizes gardening as exercise. Gardening can exercise all the body’s major muscle groups. Physical activity during gardening such as digging, hauling, watering and harvesting can improve your physical strength, heart health, weight, sleep, and immune system. Regular exercise can also improve your brain health. Exercise can improve memory and thinking skills by reducing insulin resistance, reducing inflammation, and stimulating the release of growth factors—chemicals in the brain that affect the growth and health of brain cells.

Improved mental health. Gardening can improve your mental health by encouraging feelings of well-being, calm, empowerment, and connection. Working in school, community, and family gardens can help people of different ages, abilities, and backgrounds expand and deepen their connections with each other. Working in a garden can help you take charge and feel empowered to meet your own needs for exercise, healthy food, and beautiful surroundings. Having a routine of regularly tending a garden can provide structure to your day and is linked to improved mental health. 

Increased Vitamin D production. A scientific review of the risks and benefits of sun exposure found that controlled exposure to the sun increases Vitamin D production in the body while limiting the risks of over exposure. Vitamin D can help lower the risk of breast cancer, colorectal cancer, bladder cancer, prostate cancer, non-Hodgkin’s lymphoma, and multiple sclerosis. In addition, if your vitamin D levels are low, you can have a greater risk of developing psoriasis flares, metabolic syndrome (a prediabetes condition), type II diabetes, and dementia.

Improved Diet. In the randomized, controlled study of community gardeners, in addition to increasing their daily fiber intake, the gardeners also increased their daily fruit and vegetable consumption. The Dietary Guidelines for Americans recommend that adults consume 2 ½ cups each of fruits and vegetables per day. Fruits and vegetables contain a variety of nutrients that promote health and prevent disease, including dietary fiber. Growing your own fruits and vegetables can help encourage you to eat more produce as you harvest your efforts from gardening. 

Gardening can provide many health benefits for both the body and the mind. Increased exercise and Vitamin D production, improved diet and fiber intake, and feelings of calm, empowerment, and connection all contribute to improved mental health, physical health, and an overall sense of well-being.  So, consider adding gardening to your list of hobbies today!    

Written by Julie Weinberg, Dietetic Intern and Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County

Sources:

Litt, J.S., Alaimo, K., Harrall, K.K., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J., Li, K., Villalobos, A., Coringrato, E., Courtney, J.B., Payton, M. & Glueck, D.H. (2023). Effects of a community gardening intervention on diet, physical activity, and anthropometry outcomes in the USA (CAPs): An observer-blind, randomized controlled trial. The Lancet Planetary Health; 7(1): E23-E32. doi: 10.1016/S2542-5196(22)00303-5. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00303-5/fulltext

Litt, J.S., Alaimo, K., Buchenau, M., Villalobos, A., Glueck, D.H., Crume, T., Fahnestock, L., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J. & Li, K (2018). Rationale and design for the community activation for prevention study (CAPs): A randomized controlled trial of community gardening. Contemporary Clinical Trials; 68: 72-78. doi: 10.1016/j.cct.2018.03.005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963280/

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How is Your New Year’s Resolution Going?

Posted in Healthy People, tagged , , , on March 1, 2023| Leave a Comment »

Image with question mark and check boxes

Did you know that only 19 percent of individuals keep their new year’s resolution? Almost a third of all Americans failed to maintain at least one goal after two weeks. By the start of February nearly 45 percent have abandoned their resolutions and by the start of March, almost 80 percent of resolution makers have abandoned their new goals. Time to check in, how are you doing on your goal(s)? It is never a bad time to set a goal, you do not have to wait for a new year, new month, or a Monday, you can start fresh today.

How do you keep yourself and your new goals from becoming one of those statistics? Failing to have a plan, one of the main factors as to why people fail to keep their new goals is they are not prepared or ready to make a change. According to the Transtheoretical Model (TTM) of change, there are five stages of change ranging from pre-contemplation (an individual may be unaware of the need to change; does not intend to make change) to Maintenance (sustained behavior change). Behavior changes such as a new year’s resolution will be more successful if you are prepared for change, TTM calls this stage preparation of determination.

As you are preparing for successful change and goal setting: Be realistic, every year resolutions fail because individuals set high, lofty, and sometimes unrealistic goals. You may need to think smaller, healthy goals can be more easily obtained by setting a series of small goals in place of one large goal. Set specific action steps to help you reach your goal, and remember it is not all or nothing, if you have a bad day or a setback don’t give up on your new goal. Track your progress, whether you want to use an app on a smartphone or make your fun way of tracking, keeping a record of progress will help you remain focused. Finally, consider what motivates you. Is it health benefits, cost savings, personal fulfillment, or happiness?

Whether you make the resolution to be healthy on January 1 or a random day in March, the same principles of being ready to make the

Letter tile blocks spelling "If not now when"

change apply, there is nothing magical about midnight on January 1, and the start of a new year. In fact, you can assess your readiness and start today on your journey to a healthier and happier you.

Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

Reviewed by: Kathy Tutt, Family and Consumer Sciences Educator, Ohio State University Extension, Clark County

References:

Boston University School of Public Health. (2022, November). The transtheoretical model (Stages of change). https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html. https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html

Krause, R. (2022, December). Research shows nearly all new year’s resolutions fail. Why? wthr.com. https://www.wthr.com/article/news/local/new-years-resolution-expert-how-to-keep-resolution-2023/531-911e0e82-54de-498b-9a04-87b71bd25a2b

U.S. Department of Health and Human Services, National Institutes of Health, & National Institute of Diabetes and Kidney Disease. (2008, May). Changing your habits: Steps to better health. UMass Chan Medical School. https://www.umassmed.edu/contentassets/7855013f932a4d858f6b6dd412cdbabc/changing_your_habits.pdf

Picture credit: Brett Jordan, retrieved from https://unsplash.com/photos/gJUZjwy2EgE

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Fall Into Wellness

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , , , , , , on September 29, 2022| 2 Comments »

Fall is here!  The mornings are cooler and there is a hint of color on the trees.  Fall is a perfect time to enjoy the beauty of the season.  Cool morning air, beautiful colors  and even some pumpkin spice. It’s time to pause, reflect and recharge.  With the holiday season around the corner, it’s the season to slow down and assess your health and wellness.

Change is challenging, not only for the trees but for people too.  Ask a friend or colleague to join you in your journey to wellness.  Here are some tips for a healthier fall:

  • Boost your immunity– as colder weather arrives, it’s important to boost your immune system with foods containing Vitamin C (oranges, limes, grapefruit, peppers) to help fight off infections. Almonds, garlic, ginger, and spinach also aids immunity health. Wash your hands often and drink lots of water.
  • Have dinner with your family.  It’s a perfect time to reconnect with your family. Families that eat together tend to consume healthier meals and strengthen family relationships.
  • Visit a local farmers market. Add in-season  fruits and vegetables into your meals. Apples, turnips, brussels sprouts, and squash are great in-season options to add to your meals for nutrient dense benefits.
  • Watch those tailgate party calories.  Enjoy,  yet consider filling up on vegetables and modify foods to healthier options.
  • As cooler weather arrives, it’s a perfect time to get outdoors and enjoy the beauty of the season. Take a walk-in nature for increased physical activity.
  • Sterilize your most touched items.  Your cell phone, keyboard, remote, and tablet are exposed to bacteria. Wipe down these surfaces frequently with a sanitizing wipe. 
  • Get enough vitamin D — This essential vitamin helps the body absorb calcium. We get most of our Vitamin D from the sun, so our intake decreases when the weather is colder since we spend most of our time inside during the fall/winter seasons. If you find you are not getting outside much, good sources of  Vitamin D include  salmon, tuna, and mushrooms.  Fortified foods that contain Vitamin D are cow’s milk, orange juice cereal and oatmeal. Vitamin D  can boost your mood and immune system!
  • Prepare your home for possible extreme weather conditions.  Is your snow shovel accessible?  Is your furnace and snow blower serviced and set to go.  Check the batteries in your flashlights and smoke detectors. 

With so many fun activities to do in the fall — apple picking, corn mazes, fall festivals, tail gating, football —  you’ll want to stay healthy to enjoy it all!

Have a happy and healthy fall!

Written by: Beth Stefura, Family and Consumer Sciences Educator, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

Reviewed by: Shari Gallup, Assistant Professor, Ohio State University Extension, Licking County, gallup.1@osu.edu

References:

https://www.cdc.gov/chronicdisease/resources/infographic/healthy-fall.htm

https://www.canr.msu.edu/news/tips_for_staying_healthy_in_the_fall

https://www.webmd.com/women/features/8-fall-steps-for-healthy-living

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Making The Most of Your Mornings

Posted in Uncategorized, tagged , , , , , , , on July 25, 2022| Leave a Comment »

As the beginning of the school year quickly approaches, I’m reminded of my family’s rushed mornings out the door where I lack patience and feel frazzled. As those days progressed, I found it difficult to keep myself motivated and to stay focused on tasks on my ever-growing to-do list. At the end of many days, I felt exhausted with very little completed from my list.

Journaling

In preparation to not repeat the rushed and frazzled mornings this coming school year, I’ve started doing some research about how to make the most of my mornings. Research shows that a productive morning routine can have a positive impact on a person’s day. There are lots of different ideas when it comes to creating an energizing morning routine including getting up early, exercising, drinking water, eating a healthy breakfast, and journaling to name a few. I quickly found all the options overwhelming and wanted to find something that made creating a morning routine a little easier.

That’s when I came across a book called The Miracle Morning by Hal Elrod. Hal’s approach to a morning routine made it easier for me to implement. He suggests waking up earlier than you normally would and spending your time doing six personal development habits to transform your morning and your life. The six habits are an acronym SAVERS:

  1. Silence– As you sit in silence, you’re totally present in the now, in the moment. You calm your mind, relax your body, and allow all of your stress to melt away. You develop a deeper sense of peace, purpose, and direction.
  2. Affirmations– Reading over the reminders of how capable you really are, gives you a feeling of confidence. Looking over what you’re committed to, what your purpose is, and what your goals are re-energizes you to take the actions necessary to live the life you truly want, deserve, and now know is possible for you.
  3. Vision– Visualize the change you want to make in your life. Either by creating a vision board or closing your eyes and working through your visualization.
  4. Exercise– Stand up and spend some time getting your heart rate up. Getting energized, waking yourself up and increasing your ability to be alert and to focus.
  5. Reading– Grab a self-help book and read a couple of pages. Learn a new idea, something that you can implement into your day, or discover something new that you can use to be better.
  6. Scribing– Grab a piece of paper and take a minute to write down what you’re grateful for, what you’re proud, or the results you’re committed to creating for today. In doing so, you put yourself in an empowered, an inspired, and a confident state of mind
Quality Wins

The book gives you a base to apply the habits to make them work with your life and I love that I can customize these to fit with my goals. How would you feel if this is how you started your day? How would the quality of your day—your life—improve? I encourage you to wake up each day with more ENERGY, MOTIVATION, and FOCUS to take your day and your life to the next level. 

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

Sources:

Elrod, H. (2012). The Miracle Morning . Hal Elrod International, Inc.

Harvard Professional Development. (2016, September 21). 3 Ways to Boost Productivity with a Morning Ritual. Retrieved from https://professional.dce.harvard.edu/blog/3-ways-to-boost-productivity-with-a-morning-ritual/

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What I Wish Everyone Knew About Tai Chi

Posted in Healthy People, tagged , , on June 23, 2022| Leave a Comment »

A person in a park practicing Tai Chi

Have you ever been at the beach, a park, or another open space and been mesmerized by people moving and swaying their body in a meditative effortless flow and wondered what they were doing? Chances are they were practicing the art of tai chi. The use of tai chi originated in ancient China and is one of the most effective exercises for health of the mind and body. Tai chi was created based on the Traditional Chinese Medicine, martial arts, and the law of nature known as the “Tao”. It incorporates knowledge going back for thousands of years in Chinese history. 

Tai chi offers overall health benefits and is intrinsically enjoyable. It is believed people are more likely to exercise if they enjoy it. Numerous research supports the health benefits of tai chi. In fact, there are over five hundred medical studies documenting the benefits of tai chi.  

  • Scientist from the University of Florida and Fudan University conducted a study with non-demented older adults from Shanghai, China and found the participants who practiced tai chi three times a week showed significant increases in brain volume and improvements in their memory and thinking test scores.
  • Researchers from Tufts University School of Medicine found patients with knee osteoarthritis, older than sixty-five showed a significant decrease in joint pain and stiffness, improved physical function and depression compared to those in the control group. 
  • A new study found people with elevated blood pressure significantly decreased it after practicing tai chi for just 3 months.
  • In a 1996 a study involving 126 post-heart attack patient’s researchers discovered improved cardiovascular fitness and lower blood pressure in the patients.
  • A study conducted at the Oregon Research Institute examined results of tai chi programs found a 49% reduction in the number of falls and improved performance.
  • According to Harvard Health Publishing Harvard Medical School, in 82% of studies, tai chi improved mood and lowered anxiety.  It was also an effective treatment for depression.

In addition to the research information shared above, other benefits of tai chi include increased stamina, improved strength,  greater flexibility, enhanced immunity, pain relief, improved cardiorespiratory fitness, greater sense of self-control, feeling empowered, increased concentration, and tranquility.

There are other reasons tai chi is such an excellent choice when it comes to exercise. It is affordable, can practiced almost any place, no special equipment is needed, and it appeals to all ages and abilities. The Ohio State University Extension offers virtual tai chi classes throughout the year. If you would like to try a class or are interested in finding out more information, please contact your local extension office. A new sixteen class virtual series will begin again in September.

Written by: Lorrissa Dunfee, Family and Consumer Sciences Educator, OSU Extension Belmont County

Reviewed by: Kenneth Stewart, Family and Consumer Sciences Educator, OSU Extension Monroe County

Sources:

Chen, Nina. “Health Benefits of Tai Chi Exercise.” University of Missouri Extension, 18 Jan. 2018, https://extension.missouri.edu/news/health-benefits-of-tai-chi-exercise-3475.

Tai Chi for Health Institute, 8 Feb. 2022, https://taichiforhealthinstitute.org/.

“Tai Chi Boosts Heart Health!” Cleveland HeartLab, Inc., 24 July 2020, https://www.clevelandheartlab.com/blog/tai-chi-boosts-heart-health/.

Leonardi, Monica. “Photo by Monica Leonardi on Unsplash.” Beautiful Free Images & Pictures, 19 Jan. 2020, https://unsplash.com/photos/Bp8rssVTi-o.

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Moving Mindfully

Posted in Uncategorized, tagged , , , on February 18, 2022| Leave a Comment »

Based on the title of my blog, you might think it’s focused on yoga, tai chi, or some other form of gentle movement often associated with mindfulness. While all of these can be beneficial, mindful movement can include much more.

As a runner, I have struggled with an Achilles tendon injury for years. There have been times when I had to forego running altogether for several months at a time. After diligently doing things to heal, I have been able to resume running. When I have had to take breaks, I had to remind myself to start slowly and to gradually increase my distance. This is not and has not been easy. I have re-injured myself from going too far too soon and from not being mindful when moving my body. I have been back to running for a couple years with little trouble, though I must constantly remind myself to be mindful while running.

I recently started training for a marathon, a bucket list item before I reach the ½ century mark later this year. Even though I have a training plan/schedule, I also have to be flexible and listen to my body, particularly my left foot/heel as I am increasing my distance. I am keenly aware of how my usual state feels and when I notice it becoming altered, I must stop running and walk for a bit to give my muscles and my heel a rest from the repetitive running movement. I do this so I do not re-injure myself due to poor body mechanics. By being mindful of my stride length, of how and at what point my foot hits the ground, of the terrain, of my posture, and of my pace, I can continue running injury free.

Another part of mindful movement is paying attention to or noticing what’s happening around you at any given moment. Since I run primarily on the road, paying attention always, is imperative. By staying in the present moment, I am more aware of potential hazards, like holes in the road, icy patches, and speeding or distracted drivers. I also get to take in more of the scenery and beauty of the terrain. There is nothing better than running up a hill and then pausing to take in the view before heading down the other side. I notice different sounds, like cars in the distance or the wind picking up as it blows across the fields or through the trees and finally on me.

You may be thinking, yeah, yeah, yeah, so what does this have to do with mindful movement? Well, mindful movement can be practiced ANYTIME you are moving!

Here are three easy steps to practice moving mindfully:

1.            Notice what is happening in the body.

2.            Recognize what is on your mind – notice troublesome thoughts we cannot stop. Recognize habitual patterns.

3.            Accept that feelings and thoughts are impermanent and just passing through. Allow them to be in the space you are noticing. Allow yourself to feel what you feel.

If you find resistance – just notice how that feels with a sense of kindness to yourself. Breathe into the blockage or difficulty with a sense of softness.

If your mobility is limited, notice what movements you can do with ease. Try to capitalize on movements that are OK for you, even circling your arms, hands, or feet, or flexing the wrists. Allowing, acceptance and kindness are key to any mindfulness practice, still or moving, sitting, laying down or standing.

How do you move mindfully?

Written by Misty Harmon, Family and Consumer Sciences Educator, OSU Extension, Perry County

Reviewed by Jami Dellifield, Family and Consumer Sciences Educator, OSU Extension, Hardin County

Sources

Calechman, S., Bradley, C., Graham, L., Staff, M., Pratt, M., & Lagunju, O. (2022, February 4). Getting started with Mindful Movement. Mindful. Retrieved February 18, 2022, from https://www.mindful.org/getting-started-with-mindful-movement

Calechman, S., Bradley, C., Graham, L., Staff, M., Pratt, M., & Lagunju, O. (2022, February 4). Getting started with Mindful Movement. Mindful. Retrieved February 18, 2022, from https://www.mindful.org/getting-started-with-mindful-movement/

Dreskin, M., Smith, S., & Kane, D. (Eds.). (n.d.). The benefits of Mindful Movement. What Is Mindful Movement and What Are Its Benefits? | Mental Health & Wellness | Kaiser Permanente. Retrieved February 18, 2022, from https://healthy.kaiserpermanente.org/health-wellness/mental-health/tools-resources/mind-body-wellness/movement-benefits

Renner, B. (2019, February 13). Mindfulness meditation too boring? try mindful movement to shed stress, anxiety. Study Finds. Retrieved February 18, 2022, from https://www.studyfinds.org/mindfulness-meditation-mindful-movement-stress-anxiety/

Seery, J. (2022, January 31). Mindful movement. Mindfulness Association. Retrieved February 18, 2022, from https://www.mindfulnessassociation.net/weekly-challenge/mindful-movement/

Work Well NYC. (n.d.). Improving Mind-Body Wellness Through Mindful Movement. https://www1.nyc.gov/site/olr/wellness/wellnesshome.page. Retrieved February 17, 2022, from https://www1.nyc.gov/assets/olr/downloads/pdf/wellness/improvingmindbodywellnessthroughmindfulmovement.pdf

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A Summer of Wellness

Posted in Healthy People, tagged , , , , , , , , , on July 5, 2021| Leave a Comment »

Celebrating the 4th of July reminds us that we are amid the middle of Summer.   The warm weather and sunny days are a perfect time to think about improving our self-care.  Take a little extra care of yourself and change up your routine to enjoy all this season has to offer.  Here are some suggestions to help you get started, get outside, and enjoy the sunshine:

  • Abandon the couch and relax outdoors.  Take a blanket or lawn chair and something to read and set up a retreat to enjoy being outdoors on a beautiful sunny day!
  • Take a walk. A walk is a great way to clear your head and enjoy a warm summer afternoon.  Invite a friend and get your exercise while catching up.
  • Visit your local farmer’s market. Take advantage of seasonal produce and local vendors. A trip to the farmer’s market can be a great opportunity to try new foods,  incorporate healthier options into your diet and enjoy local produce.
  • Gardening is a great way to meditate, enjoy the outdoors and get some sunshine.   It is an opportunity to spend time with your family and make new friends.
  • Tidy one small space in your home or office.    Organize a drawer or your desktop– even having one space clean and free of clutter helps you feel calmer.
  • Make a summer playlist. There are many great summer tunes to enjoy.   Music is an easy way to improve your mood and motivate you to get moving.
  • Have a picnic. Enjoying a meal outside is an easy way to get fresh air and sunshine. 
  • Try a new exercise.  Try a new outdoor activity.  Hiking, pickle ball or swimming are frequent outdoor activities.  Remember to use sunscreen and bug spray!   
  • Participate in community events.  Search online or in the newspaper for events going on around town. Consider outdoor movies, yard sales, festivals, farmer’s markets, or concerts.  Making fun plans is exciting and gives you something to look forward to.
  • Start a journal. Writing can be a great way to express how you feel and check-in with your emotions. Or create a drawing or doodle journal.  Document summer1
  • Reconnect with someone. Call an old friend – family member or grandparent.
  • Go exploring.  Look into areas you have not visited in your community.  Find a new part of town you have never visited and visit. 
  • Practice mindfulness. Try meditation or create a list of 10 things you are thankful for daily.
  • Complete a needs assessment.   How was last week?  How can you make next week better?  Do you need more sleep?  Prepare some healthy meals in advance and freeze.  Take a moment to reflect and decide what is needed to take better care of yourself. 

Use these ideas to complete your own self-care checklist this summer.  Small changes to your routine can improve your self-care practice and overall mood. Focus on new ways you can be active, get outside and get involved with your community. Have a great summer!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu

References

https://extension.illinois.edu/global/summer-self-care-series

Self-care: 4 ways to nourish body and soul – Harvard Health

Self Care 101 | Psychology Today

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Reclaiming Fitness, Again

Posted in Healthy People, tagged , , , , on July 1, 2021| Leave a Comment »

Two years ago, I wrote an article about how I set a personal goal to return to a fitness routine after the birth of my son and subsequent return to work. I set a SMART goal for myself: I wanted to re-stablish a fitness routine by attending at least one group fitness class every week for a month. My previous fitness routine of attending two classes a week had been disrupted by my pregnancy, and I was eager to return to it.

In the summer and fall months of 2019, I met my initial goal and began to attend classes more frequently, returning to a routine similar to what had been my old normal. I kept that routine until mid-March of 2020 when the global coronavirus pandemic shut down my gym and I found my routine disrupted once again!

In the early months of the pandemic, I adapted by doing at-home workouts in place of group fitness classes, and I continued those for many months. However, I discovered that while those at-home workouts provided me with regular strength-training, my daily step count was depressingly low since I didn’t have much space at home to move around or engage in moderate- to vigorous-intensity activity. I knew this was problematic as the Physical Activity Guidelines for Americans recommend adults get at least 150 minutes of moderate intensity exercise each week for substantial health benefits, though they do also state that any activity is better than none.

A treadmill desk
My Treadmill Desk

At that point in time, I set a goal for myself to reach at least 7,000 steps each day. My husband and I purchased a treadmill desk which helped tremendously! I began to reach my step goal regularly and increased it to 10,000 steps per day. But then, eventually, I had to start returning to my office for work and did not have the treadmill available for use during the workday. My husband is still working from home and making use of the treadmill desk, and while I tried to order one for my office, it was (and is still) on backorder!

So, what to do now? Despite the challenges and excuses I am tempted to claim, I know it is time once again to reclaim a “normal” fitness routine that meets my needs. My gym is open once again and I am fully vaccinated, so I believe it is time for me to rejoin and start attending group fitness classes to get strength-training AND moderate-intensity exercise on a regular basis. I called my gym to rejoin last week and my SMART goal is the same as it was two years ago: to reestablish a fitness routine by attending at least one group fitness class every week for a month. In some ways it may seem like I have regressed, but when I step back and look at the whole picture, I am reminded that we often grow in fits and spurts, even when we encounter setbacks in our life. The most important lesson is to not give up on our goals and to remember that it’s never too late to start again. We owe it to ourselves and to our health.

Sources:

Lobb, J. (2019). Reclaiming fitness. Live Healthy Live Well. https://livehealthyosu.com/2019/08/22/reclaiming-fitness

Stanford BeWell (2021). Achieving your SMART health goal. https://bewell.stanford.edu/achieving-your-smart-health-goal

U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd edition. https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf

Written by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension, Franklin County, lobb.3@osu.edu

Reviewed by: Laura Stanton, Family and Consumer Sciences Educator, OSU Extension, Warren County, stanton.60@osu.edu

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What does it take to be Strong @ Heart?

Posted in Healthy People, tagged , , on January 18, 2021| 2 Comments »

Husband and wife family picture

My brother-in-law was born with neurofibromatosis type 1 (NF1). One of the possible indications of NF1 is heart deformations. Specifically, for him, it resulted in his ascending aorta and left ventricle being deformed at birth. Originally his family was told this should not be an issue until his 50’s. Like many young men in their 20’s who are in great health (non-smoker, no alcohol or drug use, and an avid bodybuilder) he felt fine, so he did not schedule his routine cardiovascular checkups.

At the age of 26 he began to experience chest pains because of inflammation of the chest cavity. His deformed valve had weakened, and he would need a heart transplant in 5 years if he did not address it immediately. His first open heart surgery took a team of surgeons 8 hours to rebuild his ascending aorta, left ventricle and to implant a St. Jude mechanical valve.

Father and Daughter family picture

Just two years later he would undergo a second open heart surgery, after he developed dull chest pains, severe back pains, and a lack of energy. Scar tissue had created a 98% blockage in his left anterior descending artery – commonly known as the widow maker. 

It has been 14 years since his last surgery. With the use of medications, he is feeling great. He must be diligent with his diet to make sure he is not eating foods high in vitamin K (when taking a blood thinner such as Warfarin, Vitamin K should be limited) and that he is watching his LDL cholesterol level.

Exercise is also an important part of his heart healthy lifestyle. He can no longer complete body builder style workouts, but he does make sure to do aerobic exercise to improve his circulation which helps to lower his blood pressure and heart rate, this along with strength training helps increase his HDL (good) cholesterol and lower his LDL (bad) cholesterol. His motivation is his wife and daughters. He must take care of his heart so that he will be there to walk his daughters down the aisle and to be by his wife’s side as they grow older together.

His advice:

  • See your doctor regularly. Your routine appointments are important to maintain your heart health.
  • Take your medications as prescribed.
  • Inform your doctor of any changes, including your diet. Certain foods can impact the effectiveness of some medications, so they may not be working as prescribed.
  • Exercise. Aerobic exercise is a great way to work out your heart muscle.

Just as my brother-in-law is Strong @ Heart, I invite you join me as we introduce you to others who are Strong @ Heart during American Heart Month! We will explore what Strong @ Heart means in a fun, interactive, and lighthearted ways.

Sign up for the Ohio State University Extension’s award winning, Live Healthy Live Well 6-week email wellness challenge. I will send you two weekly emails from February 1 – March 15, 2021.

What is the cost? It is FREE!!

Who can participate? Any adult with an email account.

How do I sign up? You can register with this link: go.osu.edu/LHLWWest

Be Healthy, Be Well, and Be Strong @ Heart!

Written by: Roseanne Scammahorn, Ph.D., Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Darke County, scammahorn.5@osu.edu

Reviewed by: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewed by: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu

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Live Well in a Stay at Home Order

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , , , , , , , , , , , , , , , , , , on April 2, 2020| 1 Comment »

stay at home

With so many aspects of our lives disrupted recently, a lot of people may be feeling anxious and overwhelmed over the current stay-at-home order.  Many are learning how to work from home, navigate through the home-schooling process, and balance the many changes in daily routines.

We all live busy lives.  This new “style” of life has altered our everyday routines and is likely impacting work life/home life balance.

Recently, at a conference I attended, the keynote speaker Theresa Glomb gave an inspiring talk on improving work life. This theme also relates to our overall daily lives and provides a relevant message with easy action steps. Consider using these four steps to improve your stay at home work life:

  • Work Hard
  • Have Fun
    • Create a positive home environment.
    • Use technology to stay connected to family, friends and neighbors. Video chat play trivia games or start a virtual book club. Remember to monitor children’s usage on any digital social app.
    • Use technology to learn something new. Take an online cooking class, watch a virtual concert or experience zoos, museums and aquariums online.
    • Choose a book to read a chapter out loud each night with your family.
    • Play board games, card games or do a jigsaw puzzle.
daffidols
  • Choose Kind
    • Text a co-worker and ask how their evening was last night.
    • Give a compliment for a job well done.
    • Express gratitude to essential workers (first responders, health care professionals, etc.) who are on the front lines.
    • Practice self-care. Exercise daily, using online physical activities if needed. Stick to your sleep routine and eat healthy meals.
  • Be Present     
    • Uni-task. Pay attention by focusing on the task at hand.
    • Engage in mindful practices daily.
    • Stay positive.
    • Reflect on one good thing that happened at the end of each day at dinner.

These changes are temporary and when things return to normal, we will all have learned valuable lessons to continue to use daily.

Written by:   Beth Stefura, OSU Extension Educator, Mahoning County. stefura.2@osu.edu

Reviewed by: Jenny Lobb, OSU Extension Educator, Franklin County.  lobb.3@osu.edu

References:

Theresa Glomb. https://www.theresaglomb.com/

Ohio Department of Health. Stay at Home Order FAQs. https://coronavirus.ohio.gov/wps/portal/gov/covid-19/home/stay-at-home-information/stay-at-home-order-frequently-asked-questions

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