Kristi's August-September 2022 Health & Fitness Page

Greetings All! We hope you are well and that you are enjoying the summer! We had a wonderful MS 150 and too have enjoyed some nice bicycle training rides.  Please note that we have one on Saturday July 30th and a couple other upcoming rides, let me know if you'd like to join us! Please see below for information.

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  Social Update 


Saturday June 30th 10am-  Ride on the Sakatah trail  (About 32 miles)
Saturday August 27th- Tentative date for an August bike ride- place TBA
Sunday Sept. 11th-  We have a group planning to do the 8:30am ride for the St. Paul Classic- let me know if you are interested!
Sometime in October- Annual Fall Ride
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Revisiting the fun, rainy, challenging and rewarding Purple Pumpers 27th!





  

Ride on the Gateway- Pine Springs-Stillwater-Wisconsin-Mn!                            First Ride- Minneapolis trails and lunch at Lucky's

       

Cannon Trail                                                                                                       The beauty of the trail!

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Our rainy but fun MS 150 (it poured for about 135 miles!!)

 

Some of the Group at our Start                                                                               Rainy but fun at the rest stop

  
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Sharing some beauty from Summer Travels Thus Far- the Upper Peninsula Michigan and Northern MN-- off to Canada soon!

          

   

Dad and Yours Truly at Copper Falls State Park, Wisconsin                     The beauty of Pictured Rocks



The beauty of Lake Superior!!

 

Up at Family Camp                                                                                                        Love to spend time with family-  Headwaters of Mississippi- Itasca State Park

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Health and Fitness Information


* The U.S. Dietary Guidelines recommended at least two cups of fruits and two and a half cups of vegetables a day. Remember that darker colored produce tend to be more nutrient rich.

*According to Michael Gelb, humor and laughing not only are good for your health, recent studies demonstrate that they stimulate the problem solving areas of the brain which can improve creativity and productivity in life and at work.

*A powerful article published in the peer reviewed journal Pharmacy and Therapeutics (2018) cites the importance of adequate sleep. Sleep loss over time can affect cognition, mental health, and enhance the likelihood of a number of medical and health related conditions. 

*A recent issue of the IDEA Fitness journal identified that reading 15 minutes prior to bedtime can enhance sleep and finding natural sunlight in the morning can enhance wakefulness... of course here in Minnesota we have changing seasons of light :)  !

*A past IDEA Fitness Journal had a nice article on exercise and those with multiple sclerosis.  The article cites studies th
at indicate mild to moderate workouts can ease the strain of living with MS.  Recent published studies featured in one of the 2019 MS Publications (Momentum), reinforced the importance of exercise for MS, yet too mentioned that each individual must consider his/her own type of MS and the daily needs for energy conservation. For those of you who don't know, 2 of our longtime veterans of the MS 150 Purple Pumpers team have MS.  You too can join us next year!!

*An interesting study (2014) from Binghamton University found that those who receive adequate sleep, and ironically, those who were earlier to bed, earlier to rise, reported improved moods and more optimistic thinking... good news for those of you who come to the early morn class! :)

*The Summer 2019 IDEA Fitness Journal emphasized the importance of interrupting prolonged sitting to combat the effects on mortality. Here are some methods they suggested:
1- Stand and more every time you change a TV station (or I would say if you watch commercials- move during them!)
2- Do a few heel raises while loading (or emptying) the dishwasher.
3- Every time you drink a glass of water, take a movement break.
4-Instead of emailing a colleague whose office is near yours, just walk over there!
5-When talking to your friends on the phone, walk!

The American Council on Exercise (2022) cites the following as the importance of stretching- keep in mind that warm ups prior to exercise should be dynamic and include movement, following exercise we often add static stretching as well. Here are some of the cited benefits:

* Decrease in stiffness and improved range of motion
*Helps decrease post- exercise aches and pains
*Improves posture
*Reduces stress
*Increases circulation
*Decreases risk of low back pain

**The above information is for educational purposes only and is not meant to replace the advice or care of your health professional.
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Take time to enjoy the beauty of each new day-- Kristi


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Shape Up America
Real Age Program
American Dietetic Assoc.
Mental Health Net
Life Time Fitness
U.S. Surgeon General



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