Feeds:
Posts
Comments

Posts Tagged ‘physical activity’

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

Read Full Post »

a snow-covered landscape with trees

Winter is my least favorite season. The cold weather and shorter days make me want to hibernate, and I know I am not alone in feeling this way! Sluggishness and sleepiness, decreased energy, feeling less social, and changes in appetite are all symptoms of the “winter blues”. These symptoms can usually be managed through activities such as exercise, time outdoors, socialization and self-care. If you find that the winter blues are interfering with your ability to carry out daily activities, however, you may have a more serious form of the blues called Seasonal Affective Disorder or SAD. SAD is a form of depression that follows a seasonal pattern. It usually begins in the fall, continues through the winter, and resolves in the spring. If you suspect that you have SAD, please be proactive and seek professional help.

For those of us who experience SAD or the winter blues, this season will be especially challenging as most of us have experienced or are currently experiencing the pandemic blues as well. In addition, some of the coping strategies we might normally use to beat the blues need to be modified due to the pandemic. For example, one of the strategies that experts recommend for beating the winter blues is interacting with friends and family regularly. If socializing with others is your primary coping strategy, it is important to understand potential risks of going out and what you can do to reduce the spread of COVID-19. According to the Centers for Disease Control and Prevention, the risk of COVID-19 spread is directly related to how closely we interact with others and the length of those interactions. If you choose to socialize with others in person, you can reduce your risk by wearing a mask, maintaining a distance of at least six feet, and choosing to meet outdoors rather than indoors.

Gathering outdoors in the winter may seem like an unrealistic or unpleasant option, but that is not always the case! This year is the perfect opportunity to shift your mindset and try something new. In a New York Times parenting column on outdoor winter playdates, author Elisabeth Kwak-Heffran quotes British guidebook writer Alfred Wainwright: “There’s no such thing as bad weather, only unsuitable clothing.” This column provides numerous tips from winter athletes and professionals for bundling up and enjoying the outdoors in cold weather. While this column makes the case for getting outside in the winter to break cabin fever, an added benefit is that outdoor time is another recommend strategy for beating the winter blues.

Do you want additional strategies for beating the winter blues? Sign up for our free, four session webinar series that will be held on Friday mornings in January at go.osu.edu/beatingthewinterblues.

Written by Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by Lorrissa Dunfee, Family and Consumer Sciences Educator, Ohio State University Extension Belmont County

Sources:

Carter, S. (2014). Beating the Winter Blues. Live Healthy, Live Well blog. https://livehealthyosu.com/2014/02/19/beating-the-winter-blues/

Carter, S. (2020). Beating the Pandemic Blues. Live Healthy, Live Well blog. https://livehealthyosu.com/2020/08/31/beating-the-pandemic-blues/

Centers for Disease Control and Prevention (2020). Coronavirus Disease 2019 (COVID-19): Deciding to go out. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/deciding-to-go-out.html

Harmon, M. (2019). Fall: A SAD Time of Year. Live Healthy, Live Well blog. https://livehealthyosu.com/2019/10/21/fall-a-sad-time-of-year/

Kwak-Heffran, E. (2020). Yes, your kids can play outside all winter. The New York Times. https://www.nytimes.com/2020/11/04/parenting/kids-winter-play-outside.html

Mayo Clinic (2017). Seasonal Affective Disorder (SAD). https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

Read Full Post »

There are a lot of things going on in this world right now that can make us feel anxious, worrisome, sad, upset, angry, and even defeated. I would be lying if I said I hadn’t felt any of those feelings in the last several months. Maybe you’ve experienced one of the following scenarios.

Pepperoni pizza in takeout box
  1. Showered a few minutes extra to cry so no one would see or hear you.
  2. Locked yourself in the bathroom to get a few extra minutes of tranquility.
  3. Felt like you can’t continue and just want to feel like yourself again.
  4. Cried in your room for a quick minute when everyone left just to let go.
  5. Ordered pizza for dinner because time escaped and you’re just too tired and emotionally drained to cook anything.
  6. Felt alone, even with others around you.
  7. Felt upset that something you were looking forward to was canceled.

The truth; I have done/felt all of those things over the last several months and I am here to tell you that you can find joy and even build hope. Once I wiped my tears away I began to use positive self-talk to tell myself that I am enough and that I can overcome any obstacle in my way. I wasn’t going to let my stress control me. The Mayo Clinic reports that if we continue to not deal with our stress then it can contribute to many health problems like high blood pressure, heart disease, obesity, and diabetes.

Some of the strategies I have used to help me has been to:

Letter blocks spelling “rest”
  • Take a walk
  • Listen to a mediation
  • Take some deep breaths
  • Laugh- a lot
  • Talk with friends and family
  • Read a book
  • Listen to positive, uplifting songs
  • Get plenty of sleep
  • Eat healthier foods
  • Drink plenty of water
  • Practice yoga

Please know that if your symptoms continue then you need to seek professional help. A healthcare provider may want to look into other causes or refer you to a counselor who can help you identify your stress and offer new coping tools. Several years ago I was in a very stressful job situation.  I let this stress go untreated. My personality changed and I needed to seek medical help. I felt defeated but my healthcare provider was very supportive and encouraging. She was able to prescribe me a medication to help me through that situation. It’s okay to ask for help, and pizza for dinner again is okay too.

You have worth.

You are important.

You are wonderful.

You are enough.

Bohlen, A. (2019, July 22). Finding joy Retrieved from https://livehealthyosu.com/2019/07/22/finding-joy/

Mayo Clinic . (2019, April 4). Stress symptoms: Effects on your body and behavior. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

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

Reviewer: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Read Full Post »

A group of people doing stretching exercises

When did you last take time to stretch? If you practice yoga or Pilates regularly, perhaps it was sometime this past week. If you’re like me, you might take a few minutes to stretch at the end of a cardiovascular workout.

The Physical Activity Guidelines for Americans state that stretching exercises can increase flexibility and are an appropriate component of a physical activity program. However, because the health benefits of stretching exercises alone are not known, and it is unclear whether they can reduce the risk of activity-related injuries, time spent doing stretching exercises does not count toward meeting the key guidelines for aerobic or muscle strengthening activities.

Nevertheless, maintaining flexibility through regular stretching promotes mobility, independence, and a healthy range of motion in your joints. Inflexible muscles can shorten, weaken and become tight, which can put you at risk for joint pain, strain, and muscle damage.

If you don’t currently have a stretching routine and are not sure where to start, select a few stretches to do three to four days per week. You might choose to focus on muscles that are critical for mobility, such as your calves, hamstrings, hip flexors and quadriceps. Or, you might choose to focus on areas of your body where you carry tension, such as your shoulders, neck, and lower back.

A woman stretching her leg

Warm up your muscles prior to stretching with five to ten minutes of light activity, such as walking. Then, hold each stretch for 30 seconds and do not bounce, as this can cause injury. You should feel tension during a stretch, but not pain.

If you feel pain while stretching, stop your routine and talk with a doctor. You should also talk with a doctor or physical therapist prior to beginning a stretching routine if you have an injury or chronic condition, such as Parkinson’s or arthritis.

You may find it beneficial to work with a physical therapist or personal trainer when starting a stretching routine, even if you don’t have injuries or conditions of concern. I recently tried a total body stretch session at a local massage clinic, in which a therapist spent an hour coaching me through a variety of stretches. With the help and coaching of a professional, I stretched my body in a more purposeful and deeper way than I typically would, and I held the stretches longer than I typically do.

If working with a professional seems daunting but you still want to try more than a few simple stretches at home, you might consider myofascial release or other self-massage techniques to help loosen your muscles. And, as mentioned previously, yoga and Pilates are also nice ways to work regular stretching into your physical activity routine.

Sources:

Harvard Health Publishing (2019). The importance of stretching. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

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: Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County, harmon.416@osu.edu

Read Full Post »

Missing your gym? Not sure you are doing a good job working out? We know being active is important as it: reduces our risk of illness, reduces stress levels, and helps us sleep better. It’s probably more of a challenge now for many. My home does not have the machines and all the weights I used at the gym. I ask myself am I getting in a good workout? 

You may have received some online links you can use for working out. I have found some work better than others for me. When I started looking to find some good programs, I discovered some gyms are allowing anyone to use their online workouts right now. Check out the free online videos from the YMCA. They have a variety of types and offer categories for different levels of fitness and/or ages. If you choose one that is too hard, you can always modify it to fit your fitness level by slowing down your tempo or doing less repetitions. Check with your health care plan as some are offering free online options right now. If you have not been working out in the past, be sure to check with your healthcare provider before you start a new routine. 

Your workout routine should optimally include cardio, strength and stability, and flexibility. Getting your heart rate up is the important thing during cardio. Walking in place or dancing can work inside, while running or biking are better suited for outside. If you have a treadmill or bike you are in luck since you can use them anytime in any weather. Since I do not have machines at home, using some inexpensive videos helped me kick up my routine. Besides the above guidelines, the American Heart Association has these suggestions:

CARDIO EXERCISES

feet of person walking up stairs
  • Jumping Jacks
  • Squat Jumps
  • Jogging or Marching in Place
  • Stair-Climbing or Step-Ups
  • High Knees
  • Mountain Climbers
  • Star Jumps
  • Burpees

Add some strengthening exercises, to keep muscles and bones strong. Below are some you can do without any equipment:

STRENGTHENING AND STABILITY EXERCISES

Person doing a push-up starting in the top position and then at the bottom position
  • Plank and Side Plank
  • Pushups or Modified Pushups
  • Sit-Ups or Crunches
  • Hip Lift or Bridge Position
  • Triceps’ Dips on a Chair
  • Lunges
  • Squats or Chair Position
  • Wall Sits

Check out the American Heart Association handout as you can do the above exercises as a circuit to incorporate cardio and strengthening into the same day.  Don’t forget to stretch after you warm up with some light walking in place perhaps, and before you really start exercising, then finish your session with some stretches. After a workout is the best time to stretch since your muscles are warmed up.

To increase your flexibility, try some Yoga, Pilates, or a similar type of workout. It seems as we get older, we are not as flexible as young kids. I don’t know how or when I lost it, but I can’t do what my granddaughter does. Flexibility is important to reduce our risk for injuries, so make sure you make time for it.

Our Live Healthy Live Well team is offering a one-time online session on exercising at home without any equipment.  Please join us on Thursday, April 30 at 12:30 pm at osu.zoom.us/j/93822958724                                             

Author:  Pat Brinkman, Family and Consumer Sciences Extension Educator, Ohio State University Extension

Reviewer: Misty Harmon, Family and Consumer Sciences Extension Educator, Ohio State University Extension

References:

American Heart Association. (2018). https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic

American Heart Association. (2020). https://www.heart.org/-/media/aha/h4gm/pdf-files/home_choose_circuit_workout_infographic.pdf?la=en&hash=91B1E339932789FB796B6E5D28100F87E5B48DF6

Department of Health and Human Services. What’s Your Move? https://health.gov/themes/custom/healthgov/src/microsite_resources/myw_microsite/pdf/PAG_MYW_Adult_FS.pdf

Nieman, D. C. (2011). Moderate Exercise Improves Immunity and Decreases Illness Rates. American Journal of Lifestyle Medicine. 5(4) 338-345. Available at https://journals.sagepub.com/doi/10.1177/1559827610392876

YMCA.  (2020). NewsCenter. Available at:   https://www.ymcasd.org/about-y/news-center/general-health-membership-miscellaneous/virtual-membership-work-out-anywhere-anytime

Read Full Post »

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

Read Full Post »

"If you want to reach your goals, you must shrink the size of your but." - Toby Mac #speaklife

July was a big month for me. After evaluating and reflecting on my personal wellness in a blog post in June, I decided it was time to act. Motivated in part by the meme pictured above, which I initially saw on a friend’s social media page, I knew it was time to stop making excuses for my lack of inactivity and re-invest in my personal well-being.

In June, I had identified coping with stress as a priority area for my overall wellness. I knew I needed to either resume an exercise routine (my former go-to method for coping with stress) or identify an alternative stress coping strategy. I decided to resume exercising, and I set a SMART goal for myself to re-establish a routine. 

A SMART goal is specific, measurable, attainable, realistic and timely. My goal was to attend at least one fitness class for a week for a month. This goal was:

Specific – I stated what I wanted to accomplish.

Measurable – At the end of the month, I could tell whether I had achieved my goal by looking at my fitness class attendance.

Attainable – Because I did not have a current routine when I set this goal, I started small by challenging myself to attend just one class a week.

Realistic – In setting this goal, I knew I had the time and financial resources to attend fitness classes at a convenient location for me.

Timely – My goal was for the coming month.

I am proud to say that I met my goal, and now I am working toward a new goal of attending two or more fitness classes each week this month!

Before setting and achieving this goal, I was not entirely inactive; I used resistance bands and my own body weight to do simple strength training exercises while at work, and I took walks around my neighborhood when I was able. But, according to the Physical Activity Guidelines for Americans, while some physical activity is better than none, engaging in moderate- to vigorous-intensity activity is key to experiencing substantial health benefits.

Regular moderate- to vigorous-intensity activity:

  1. Reduces the risk of many adverse health outcomes such as coronary heart disease, stroke, certain types of cancer, diabetes, hypertension and Alzheimer’s disease; and  
  2. Promotes brain health by reducing anxiety and depression risk while improving sleep quality and overall quality of life.

The guidelines state that the benefits of physical activity generally outweigh the risk of adverse outcomes or injury. However, if you are starting a new physical activity routine, make sure to choose types of activity that are appropriate for your current fitness level, knowing that you can increase your activity over time to meet your goals. If you have a chronic condition and/or are unsure about the types and amounts of activity appropriate for you, take time to consult with a health care provider before setting a goal or beginning a routine.

Sources:

Stanford BeWell. 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: Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County, harmon.416@osu.edu

Read Full Post »

telomere

When my sister-in-law turned 50, my family flew out to Arizona to help her celebrate. She warned us when we took our suitcases into the bedrooms to not leave our tennis shoes out in the open because her cat liked to chew on shoelaces. I forgot after the first couple of days and left my shoes on the floor. The next time I put them on, the laces snapped in half where they had been chewed and I had to tie my shoes with about one inch of shoelace.

The reason I’m sharing this story is because it’s a metaphor for what happens when we don’t follow exercise guideline advice. Have you heard the term “telomeres” before? Ten years ago, three American scientists won the Nobel Prize in Physiology/Medicine for their discoveries about telomeres. Telomeres are caps on the ends of our DNA strands (chromosomes).

Chromosomes hold our DNA, and the ends of them, called telomeres, help keep the chromosome ends from fraying and sticking to each other. Chromosomes are like our shoelaces, and telomeres are like the plastic tips on the end. Every time one of your cells divides, the telomere gets shorter. When telomeres get too short and cannot be repaired (like my shoelaces), chromosomes fray and the cells can no longer divide.

This shortening process is associated with aging, cancer, and a higher risk of death. However, it turns out that we may have more control over our telomeres than we think. Lifestyle is an important determinant of telomere length and telomerase activity. The more exercise people get, the less their cells seem to age.

How to keep your telomeres lengthened.

Simple answer? Exercise regularly. Spring is the perfect time to refresh your exercise routine. You don’t have to worry about extreme cold, snow or ice. 30 minutes daily will provide you with younger looking telomeres. It’s still not clear what level of exercise intensity is required to yield the best results.

Recent studies show that higher levels of physical activity or exercise are related to longer telomere length. This relationship is particularly evident in older individuals, which suggests the role physical activity can play in combating the aging process.

Bottom line.

This complex field is still in its infancy, with more unknowns than knowns. So far, the findings reinforce commonsense advice about a healthy lifestyle— not smoking, exercising regularly, controlling stress, and having a healthy diet.

Written by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu

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

Sources:

https://www.ucsf.edu/news/2013/09/108886/lifestyle-changes-may-lengthen-telomeres-measure-cell-aging

http://www.berkeleywellness.com/self-care/preventive-care/article/aging-what-telomeres-can-tell

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546536/

https://learn.genetics.utah.edu/content/basics/telomeres/

 

 

Read Full Post »

It is the season where many of us are spending hours (or even days) at a ball park or sports field. You may be there for yourself, your spouse, or more likely with your children or grandchildren. But have you planned ahead to keep yourself and your loved ones protected from the sun, insects, or unsafe equipment?

Start by being aware of your surroundings – did you park under a light? Can you safely move from your car to the field or diamond? There are often prime parking spots that allow for safer trips back and forth from the car, you may need to arrive early to get one. Are there places to sit like bleachers that are in good repair, or do you need to bring your own chair or cushion? Are there close bathroom facilities or a drinking fountain?

If the child in your life is playing a sport, make sure to check the league equipment and safety rules before you sign them up. There may be equipment you need toKids playing baseball order, or rules about the number of innings they can play or things like a pitch count. Kidshealth.org offers a great start to sports safety lists for a number of organized sports as well as bike riding.

Here is a list of a few things that can make your next outdoor trip to a park, field, or diamond a more pleasant experience:

  • Avoid ticks and mosquitoes by covering up and using an insect repellent. When you get home do a body check to insure that ticks are removed before they can embed into your skin and shower within two hours. The Environmental Protection Agency has an interactive chart to help you select the right insect repellent.
  • Practice sun safety with wide brimmed hats, and waterproof sunscreen that is 30 – 50 SPF and can be reapplied every 2 hours. Check the expiration date on the bottle. Protect your eyes with sunglasses that block UVA and UVB rays.
  • Ensure proper hydration by drinking about 2 cups of cool water before you hit the field, and then continuing to drink during time-outs and halftime, and following up with re-hydrating after the activity is finished. Sports drinks are not necessary for most athletes, good old tap water works for most of us with less cost and calories too.
  • If your outdoor time includes a pool or beach – make sure lifeguards or trusted adults are always watching children. Enforce water rules – “No diving means, No diving.”
  • Check any playground equipment to ensure that it is in good condition and not too hot to burn the tender skin of young children.

By practicing these safety tips, your trip to the ballpark or field can be a hit!

Sources:

Centers for Disease Control and Prevention, https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm, https://www.cdc.gov/bam/safety/cool.html.

United State Environmental Protection Agency, https://www.epa.gov/insect-repellents/find-repellent-right-you.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fayette County

Read Full Post »

Exercise has some amazing benefits. It can boost your mood, sharpen your focus, reduce your stress, and improve your sleep. So let’s get moving. Did you know that all activity counts? It all adds up. Adults need to shoot for 150 minutes of moderate intensity aerobic activity and 2 muscle-strengthening activities each week. What is moderate intensity aerobic activity? Anything that gets your heart beating faster. Even short bursts of physical activity can add up to a healthy lifestyle. What’s your favorite way to move? Walk, clean, shop, arm circles, gardening, dance, hike… it all adds up.

Health.gov offers an activity planner to help you plan your physical activity for the week. If you’re just starting out, pick an activity you enjoy and take it slow and easy. Once you get the hang of it, you can build on it — or try something new. Find an activity you really enjoy — whether it’s soccer or swimming, biking or ballet. You can have fun, let off steam, and stay fit at the same time.

Do you have a disability, chronic condition, or injury?

Don’t let a limitation become a barrier to exercise. There are lots of ways you can adapt activities to work for you. Health.gov has compiled a page of exercise resources for people with special conditions.

picture of man and girl walking in woods

Parents: Get your kids moving too

Kids need exercise too. In fact, they need about 60 minutes of physical activity a day. They also need muscle-strengthening (climbing and swinging on monkey bars) and bone-strengthening activities (weight-bearing like running and jumping) during the week. Encourage your kids to play actively with friends. Give rewards for active chores. Or move together… go for a walk, dance, or play an active game with your kids.

Need help getting motivated?

Feeling tired can be a barrier to starting exercise, but knowing that exercise can actually boost your energy is a great motivator. This two-minute video shares ideas for getting motivated and tips for getting started with exercise.

Move Your Way Logo with people doing various activities on top of MOVE

  1. Set yourself up for success. Get workout clothes out before you need them. Plan time in your schedule for your activity.
  2. Find an activity buddy. If you don’t feel motivated to exercise alone, friends can make it more fun.
  3. Make a pledge. Share your pledge with a friend or online, and you’re more likely to make it stick.
  4. Set small goals. Five minutes of exercise is a nice, small goal to start with. Something is better than nothing. Start small and work up from there

So what’s your move?

Sources:

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018. https://health.gov/paguidelines/second-edition/

U.S. Department of Health and Human Services. Move Your Way Campaign. Washington, DC: U.S. Department of Health and Human Services; 2019. https://health.gov/moveyourway/

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County

Reviewed by: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County

 

Read Full Post »

Older Posts »