Recreation Services Daily Fit Tips
During the 2010-2011 school year, Recreation Services offered daily wellness, fitness and health tips. Topics varied and we hope that there was something for everyone. Take a moment to read these daily fit tips - you will never know what you may learn or discover. Enjoy the information and hopefully use it to create a wonderfully active and healthy day.
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After a long winter of reduced activity or inactivity you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of the last season. It is important to remember to begin Slow but Steady. Don’t succumb to the weekend warrior syndrome. Try to get some exercise 3-4 times per week on alternate days. One of the best ways to get injured or sore is to go hard all weekend and do nothing during the week.
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New to the Spring Fitness Classes - Spin classes at RRC Notre Dame
Did you know indoor cycling is considered to be one of the most effective and enjoyable forms of exercise. Everyone can benefit from indoor cycling: all ages and fitness levels will find it to be challenging and rewarding. The rider is always in control of the cadence of cycling and the tension on the flywheel. There are no complicated moves, techniques, or choreography to master. Indoor cycling is a non-impact activity, and causes less stress on knees, hips and ankles than many other forms of cardio.
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New research suggests that group exercise unleashes a flood of chemicals in the brain, triggering the same responses that have made collective activities from dancing and laughter to religion itself such enduring aspects of human culture. Endorphins are produced by virtually any vigorous physical activity, but group work appears to enhance the effect dramatically. Want to benefit from these endorphins why not check out our new spring Fitness schedule - Registration begins April 11th.
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Improving your eating habits by starting small
It’s easier to integrate small changes into your eating habits rather than a full-scale nutrition renovation. Begin to change by setting a goal to alter just one food choice. Small changes are easier to stick with, and over time can have a significant impact on your health.
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Did you register a team in the Step by Step Walk for Wellness Challenge? If so congratulations!!! The Challenge begins Monday, April 11 – Pedometers will be available for pick up from the equipment desk on Thursday April 7. Get your team motivated and start stepping. Watch for updates in the fit tips each week!!!
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While owning a dog doesn't guarantee that you'll be more active, research shows that many people walk more if they have a dog. Make sure you're one of those people! Both dogs and their owners benefit from the physical activity, socializing, fresh air and sunshine that a good walk gives them.
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Spice up your walk
Here is one idea you can try on your next walk. Do what the pros call "interval training". Once you have been walking for 5 minutes (all warmed-up), try walking at a faster pace for the next 2 minutes. Once the 2 minutes are up, return to your normal pace for another 5 minutes. Then try another 2 minutes at the faster pace. Try doing these intervals for your whole walk. Overtime you can increase the time you walk at your faster pace. Adding intervals into your walk helps to keep your heart rate up, burn more calories, and can keep your mind occupied.
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Hold a Walking Meeting
Next time you have a meeting consider a walking meeting. Walking can improve productivity, increase activity levels, reduces aches and pains that come from sitting at a desk all day. Going for a stroll while meeting can also build better relationships among co-workers. Make sure you have comfortable walking shoes and bring a digital recorder if you need to record the ideas that come up.
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Get Up, Stand Up!
Think about how many hours you spend sitting in a day. Add up the sitting done at work, in the car or bus, and at home. Is it 8 hours, 12 hours or even more? Sitting is not a bad thing in moderation but sitting for long time periods is not good for our health. Remember to get up, stand up, move around or stretch every 30 minutes. Your body will thank you for it! Want to work towards a goal – it is not too late to join the Walk for Wellness challenage – Contact Dan Gilbert to register your team of 4.
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Is one time better than another to exercise?
It’s really up to you. You can exercise in the morning, afternoon or evening. Lunch breaks offer an excellent opportunity to get out of the office and exercise. Use your coffee break to take a short walk around the office. Get rid of the day’s stress by fitting in an exercise session after work. Watch for our sprig fitness schedule session runs from April 18 – June 10.
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Another tip for buying new athletic shoes: General recommendations include get fitted for footwear toward the end of the day. It’s not unusual for an individual’s foot to increase by half a shoe size during the course of a single day. However, if you plan to exercise consistently at a specific time, consider getting fitted at that exact time.
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Need new athletic shoes? When shopping for athletic shoes, the first step is deciding what type you need. If you engage in a specific activity two or three times each week, such as running, walking, tennis, basketball or aerobics, you’ll want a shoe designed specifically for that sport. Multipurpose shoes such as cross trainers may be a good alternative for those who participate in several sports or activities, such as cardiovascular and weight training, in a single workout. Athletic shoes will lose their cushioning after three to six months of regular use (or 350 to 500 miles of running).
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The next time you go for a run or take a fitness class, think about this: You may be getting smarter. Or at the very least, stimulating the development of new cells in the learning centers of your brain. Researchers at The Salk Institute for Biological Studies in La Jolla, Calif., examined the newly formed brain cells in mice. They discovered that ''voluntary exercise in a running wheel increased cell proliferation.
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Basic changes in diet and exercise can lead to a dramatic drop in a person's risk for chronic illnesses in as little as six weeks. Although the notion that proper nutrition and exercise is good for you is not revolutionary, it’s important that people know that major health benefits can come quickly. Why not join our Walk for Wellness Step by Step Challenage – Gather a group of 4 – assign a captain, pick a catchy team name and register your team with Dan Gilbert.
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The success rate of most weight loss diets is extremely low. Fortunately there are many simple ways to lose weight without dieting. For example, simply choosing a smaller-sized plate can reduce calorie intake at meals by up to 30 per cent. Other solutions include planning meals and snacks in advance to keep hunger at bay, choosing whole grains and other high-fibre foods (which can curb your appetite) and enjoying daily physical activity. These kinds of small, simple steps can have a major impact.
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Want to increase the morale at the workplace? Start a workplace sports team! Getting to know your co-workers away from the office can improve the workplaces morale!
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Physical literacy? Just as young people need to develop reading and writing skills, they also need to develop fundamental movement skills. The best time to learn these skills is when children are young and their minds and bodies are developing-and also when they're fearless. So make sure your kids play, move and challenge their bodies with a variety of fun activities
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Eating Well with Canada's Food Guide recommends choosing fish at least 2 times each week. Feast on fish using heart-healthy cooking methods such as broiling, grilling, steaming, barbequing or poaching. Add a squeeze of lemon juice to maximize the flavour and enjoy!
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According to the Canadian Physical Activity Guide, we need to be active for 30 to 60 minutes every day. One strategy that may help you achieve this goal is to plan ahead. At the beginning of each week, take a look at your work and personal obligations. Schedule and write down when, where and what you will do to get your daily physical activity in that week. Remember accumulating short bouts of 10 minutes or more count. Being organized can help you find time to be active.
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DID YOU KNOW - Walking prevents type 2 diabetes, Walking strengthens your heart, is good for your brain, is good for your bones, helps alleviate symptoms of depression reduces the risk of breast and colon cancer, improves fitness. RRC will be hosting a walk for wellness challenge – watch for more information in the next week.
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March Is National Nutrition Month - "Eat Right with Colour"
How do you "Eat Right with Colour"? All you have to do is try to include foods of different colors on your plate and vary them day-to-day pretty simple – ask yourself how colourful is your dinner?
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Quick nutritious snack for kids (and adults too) - Try Ants or Lady Bugs on a Log.
Fill celery stalks with natural peanut butter or almond butter. Top with raisins or dried cranberries for a quick snack.
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Pacing yourself at work is a great way to maintain your health, while incorporating active living principles into your work day. By planning your work tasks, taking active breaks, eating healthy foods and paying attention to your body and mind, you can be healthy and productive at a pace that works for everyone. Why not set the example and pace in your department?
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What is Functional fitness?
Exercise that mimics real life (e.g., pushing, pulling, lifting and carrying, all movements we do in our day-to-day life). It is often associated with strength training and incorporates the whole body in the exercise rather than isolating one muscle at a time.
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When planning an outdoor activity think C-O-L-D
Cover your head, neck and face. Over-exertion leads to sweating, which causes damp or wet clothing. Layer clothing to protect against wind and cold. Dry - wear waterproof clothing and insulated, waterproof boots and gloves.
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Healthy Eating at Work
At work, keep a small and regular supply of non-perishable, healthy food on hand in a convenient location at work (such as a staff kitchen, at your desk or work station, in your locker, or in a cupboard in a lunch room). Examples could include dried fruits (raisins, cranberries, apples or apricots), whole-grain crackers, mini-boxes of whole-grain cereal or trail mix, single serving cans of tuna, salmon or baked beans, and hot or cold cereals (look for cereals that provide at least four grams of fibre per serving).
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Experts say that most Canadians get less than half the recommended daily amount of fibre. The good news is that all it takes is a few small adjustments to ensure you get all the health benefits fibre has to offer. Make breakfast count by eating a high-fibre cereal, one with more than six grams per serving. You can also add more fibre by topping your cereal bowl off with banana slices, strawberries or raisins or why not add nuts, seeds or beans to a green salad.
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Getting your family active – why not put up a healthy living bulletin board in your kitchen (or use the fridge door) with articles and other resources that will help get your point across without having to say much of anything. For example, if one child is an athlete, an article about a successful athlete who commits to fitness could go a long way. Or, post a story about a young person who had trouble focusing at school but started exercising and saw an amazing difference.
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Simple lunch – 3.5 ozs of shrimp, 1 tblsp of mayo, ¼ cup shredded carrot, couple thin slices of red onion – mix together and serve in a small whole wheat pita.
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Make breakfast a must – it is the single greatest factor in maintaining portion control and stable hormone levels throughout the day. When you begin your day with a balanced breakfast you will have fewer urges and carvings.
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Back Pain and injury usually result from an accumulation of trauma over time. Doing little things wrong over long periods of time can lead to the straw that literally “breaks” the back. Make a plan to strengthen your core and improve your posture.
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Did you know health benefits from exercising may occur without significant changes in body weight? You may not see the benefits of being active right away, but you should definitely feel the benefits.
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Quick breakfast idea: Make ahead steel-cut oatmeal with dates 4 ½ cups (1.1 L) water,1 cup (250 mL) steel cut oats or Irish oatmeal ,½ cup (125 mL) chopped, pitted Medjool dates,1 tbsp (15 ml) ground flax seed,Milk and brown sugar to serve (optional) Add oatmeal to boiling water and cook over medium heat for 20 to 25 minutes, stirring occasionally. The oatmeal will thicken as it cools. Remove from the heat and add the dates and flax. Can be stored in the fridge for up to 3 days – reheat in Microwave on High for 1 minute – add milk and brown sugar to taste.
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Waist not, weigh not - Almost 60% of Canadian adults are overweight or obese, but the amount you weigh doesn't necessarily tell the whole story but where that fat is located could have an even bigger impact. Belly fat seems to indicate a higher risk than fat on the hips and thighs, which is good news for pear-shaped people, but not for those who tend to be more of an apple shape. People who have apple-shaped bodies are more likely than those with pear-shaped bodies to have high triglyceride levels, high blood pressure and an increased risk of diabetes.
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Thinking of starting an exercise program? Remember the 5 key elements to a well rounded routine: aerobic exercise, muscular fitness, stretching, core stability and balance training.
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The Heart and Stroke Foundations 2011 annual report on Canadians health report warns that nine out of 10 Canadians are jeopardizing the quality and length of their lives. The Foundation found that many Canadians are in denial about their risk factors for heart disease such as being overweight and being physically inactive – risk factors they can manage and control. What can you do to become more physically active today?
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Happy Valentine ’s Day – Did you know Love is as critical for your mind and body as oxygen. It's not negotiable. The more connected you are, the healthier you will be both physically and emotionally. The less connected you are, the more you are at risk. Celebrate this day with someone you love – it could your partner, your best friend, your children or even your pet.
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Why Should I Worry About Trans Fats?
Trans fats, especially the manufactured type, can dramatically increase the levels of “bad” cholesterol in your body. Read food labels to see if your favourite foods contain trans fats. If you see the words “hydrogenated” or “partially hydrogenated” or vegetable oil or shortening on a food label, the food probably contains large amounts of trans fats.
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Benefits of outdoor play for children:
Kids engage in more active play when they are outside, as opposed to inside. Active kids are healthy kids, and outdoor activities are especially healthy for them! Being outside and playing outside is vital to a child's growth, as well as their physical and mental development. It's important to allow and encourage our kids to spend lots of time in the natural world. So bundle up the family and head outdoors this weekend.
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Get moving! Here are some handy ways to fight those afternoon blahs:
- Go for a walk during your coffee break.
- Take five minutes to do some stretches at your desk.
- Stand up while on the phone.
- Walk over to chat with co-workers rather than send an e-mail.
- Take the long way to the bathroom.
- Climb a few flights of stairs in your building.
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Physical activity does a lot to help beat the afternoon slump:
- It increases oxygen circulation throughout the body, including your brain.
- It increases your body temperature, which combats your biological clock.
- It releases adrenalin, which stimulates your brain.
- If you go outside you'll get a shot of sunlight, which also helps to combat mid-afternoon drowsiness.
Tomorrow’s tip will give you some handy ways to fight the afternoon blahs.
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Have you experienced the afternoon slump? Did you know it has a lot to do with our biological clock, known as the circadian cycle. Our biological clock is affected by a variety of things:
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amount and type of light we receive
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body temperature
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release of different hormones; some cause sleepiness while others cause alertness
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the oxygen circulating in our blood
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tomorrow’s tip will focus on how to beat the afternoon slump
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Laughter improves respiration and gently raises the pulse and blood pressure before generating a relaxed state. Did you know it takes 43 muscles to frown and only 17 to smile? Usually I would say more muscle working the better, except in this case!
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Focus on the big picture:
Of course many of us want to look better, but if you take good care of your body it will reward you by taking care of you. So getting or being active is not all about physical appearences – your mind, body, and spirit will thank you.
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Superfood: The Tomato – It is not a vegetable it is actually a fruit. Phytochemicals in their ripe red flesh prevent free radicals from damaging joints, muscle and brain cells.
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How old would you be if you did not know how old you are? INTERESTING!
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Do it at your Desk:
Poor ankle mobility affects the ability to walk with a safe and confident gait. It also reduces sensory input to the brain and disrupts balance, potentially causing falls. Building better flexibility in the ankle is simple-just move it!
Seated in chair, sit as tall as possible with back in least supported position in order to best recruit core musculature.
Lift right foot off floor approximately 8 inches and perform 10 slow clockwise rotations of foot. Repeat with 10 slow counter clockwise rotations.
Look at foot while moving it. Drawing attention and concentration to the movement will increase range of motion.
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Take a mental vacation: when you need to deflate stress treat yourself to a vacation that is all in your head. Close your eyes and imagine a relaxing place such ass a beach, a mountain view or a cozy room. Notice everything you can about your spot – what can you see and smell? The more vivid a picture you paint in your mind the more the body will respond to the invitation to relax.
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To give your will power some wiggle room, avoid making 100 percent resolutions. Absolutes, such as "I'm giving up all sweets" or "I'll never use my credit card again", set you up for difficulty as you try to get around your own overly strict rules.
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Do you find your will power wearing down?
Lift your spirits, watching a funny movie or doing just about anything that puts you in a good mood helps to recharge that will power.
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When you feel discouraged or lacking will power, remind yourself how much you've accomplished in the past. Write down 100 things you're proud of, right down to "I get out of bed when I don't want to". It'll remind you how much will power you really have.
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How are you doing with your New Year’s Resolution?
Keep in mind resolutions actually require many behavior changes. Sure, some are straightforward, like remembering to take a calcium pill every day. However, a successful weight-loss program, for example, calls for more than just a decision to eat less. You have to shop and cook differently, start or ramp up an exercise routine, maybe even ditch certain social or family events.
It might help to re-evaluate your goal, ensure it is realistic and timely, and adjusting the plan that is necessary to achieve success.
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Trying to Quit smoking?
Most people quit a number of times before they quit for good, but they do eventually succeed. If you fall off the wagon, get right back on. Think of your relapse as a slight detour on your road to a smoke-free life.
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Trying to Quit smoking?
When you feel an urge to smoke, think of it like a wave. Watch the wave coming towards you, then feel it wash over you and fade away. Wait for calm to return.
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Trying to Quit smoking?
Once you have quit smoking - reward yourself. Spend some of the money you have saved on something you’ve wanted for a long time.
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Trying to Quit smoking?
To succeed, it will help if you understand your addiction to cigarettes. Nicotine is highly addictive. Each cigarette you smoke maintains your addiction and makes it harder to quit smoking.
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Trying to Quit smoking?
Keep track of the number of cigarettes you smoke each day as well as why and when you smoke them (i.e. after a meal, when tired or stressed). Once you have identified your smoking triggers, think ahead about ways you will combat them when you quit (i.e. go for a walk, move to a different room).
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Making simple, gradual changes to your health and wellness regimen is easy and effective. Creating optimal health can be as simple as remembering to Pause for wellness.
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Exercising while you cook - Use the wait time: While you are waiting for the milk to boil or the pressure cooker to whistle, don't just stand there waiting. Rather you can do on-the-spot marching or neck and arm rotation exercises. You can also do counter push-ups by positioning yourself about two feet from the countertop and placing both hands on the counter. While on this postition, slowly lean in till your chin is just above the countertop. Now, push with your arms to lift back up and repeat. This is just like a normal push-up but easier. Remember to keep the floor dry so your feet won't slip.
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Exercise is a sure-fire way to get your mind off of stresses at work. Even a half hour of moderate exercise will give you energy and give you the power to face the day. Doing exercises each day enlivens you and gives you the spirit and resourcefulness to do your best. Have you been to the fitness center today?
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The holidays are a lovely time to get together with your family, but remember to keep an eye on the four legged members of the family as well. There are plenty of things that your dog can eat during the holidays that are bad for him, and we're not just talking about table scraps. Poinsettias, holly and mistletoe are all variously toxic and should be kept away from your animals.
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Drink tea - Though it’s not a novel idea to drink tea when you’re feeling sick, scientists now say sips of the steamy stuff can actually fight off colds too. A cup of chamomile tea, in particular, is said to boost the immune system, making it easier for your body to ward off infections, as well as to relieve aches and pains. The warmth alone can help unclog your sinuses.
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Do good deeds - Operating from the goodness of your heart adds life to your years and years to your life. Have you done a random act of kindness for someone today?
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Most restaurants serve 2-4 times the recommended serving sizes. You could be adding more then 100 extra calories to you plate resulting in a weight gain of 10 or more pounds per year! Ask for a doggie bag before you begin and put ½ of your order in it to take home – this may help to avoid overeating.
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Did you know a strong core provides strength that radiates out to the rest of your body and will move you with more grace, power, and efficiency, along with reduced risk of injuries? Want to learn more about the core or any other wellness topic. Lori Orchard can come to your department and facilitate a fun and interactive 15 – 30 minute session. Contract Lori at orchardl@mymts.net.
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Soothing home-made bath salts (perfect for after a cross country ski):
1/2 cup baking soda, 1/2 cup sea salt, 15 drops essential oil of clary sage, marjoram, lavender, or sandalwood.
Turn on the tap full blast and pour soda and salt mixture into tub. Add essential oil when tub is full and swish water to mix. Enjoy and Relax.
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Cross-Country Skiing For Your Health:
The snow is here so why not try cross-country skiing? In terms of all around aerobic benefits, it’s the front runner. Using muscles in the shoulders, back, chest, abdomen, buttocks and legs, cross country skiers can burn as many as 600-900 calories per hour.
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Holiday Tip #5 - Don't go overboard - Enjoy the special holiday foods that you only get at this time of year, but don't overdo it. Eat a healthy snack before heading off to a holiday gathering and never starve yourself the day of a big party or meal. Eat nutritious and satisfying mini-meals throughout the day to help control your appetite.
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Holiday Tip #4 - Exercise - Get outdoors, get fresh air, and work out the built-up stress. Take the family for a walk, ski or skate. Phototherapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD.
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Holiday Tip #3 - Prevent money problems, don't create them. Give gifts of time and yourself, or pull names for gift exchanges. Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children.
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Holiday Tip #2 - Take time out - Grab 15 to 30 minutes for yourself to revitalize and recharge when you find yourself getting weary. Enjoy a nice cup of tea and relax.
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Thriving in the upcoming holiday season – This week tips are quick and easy tips to really enjoy the holiday season:
Tip #1 - Check traditions - Discard those that are no longer fun, and create new ones.
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The Royal Society journal Biology Letters reports that people who exercise with a friend or in a group produce more feel-good endorphins than those who go for solo activity. So sign up for a RRC fitness class with a friend, or put the dog on a leash and go for a walk.
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More on EPOC...
It is important to know that EPOC uses fat as its fuel. At higher intensities your EPOC is greater, translating into a greater caloric and fat expenditure post activity. Although the effects of EPOC are small, if you expended an additional 100 calories post exercise as a result of a high intensity exercise session, after 100 workouts (5 months) you would have burned an extra 10,000 calories or 3 pounds of fat!
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Have you ever wondered why you continue to breathe heavy and sweat after your workout is done? Why doesn't your breathing and body temperature go back to normal immediately? After exercise you consume a greater amount of oxygen to assist your body in recovering from the stress of the workout and the demands it placed on your body. This is known as EPOC (excess post oxygen consumption).
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Most of us have experienced muscle soreness. After a workout or an activity This sensation is referred to as delayed onset muscle soreness (DOMS) because it takes about 1-3 days after the workout for the stiffness to kick in. The severity of DOMS is dependent on the novelty and intensity of the activity. Even if you are really fit, if you do something your body isn’t used to, you’ll probably experience DOMS.
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As the weather gets colder we tend to move our cardio workouts inside. Keep in mind it doesn’t matter what machine you’re on, it’s imperative that you maintain proper posture. This includes contracting your abdominals to stabilize your spine and maintaining proper alignment by lifting up and out through your chest and keeping your shoulders back. | | |