Kristi's August 2021 Health &
Fitness Page!
Greetings all! I hope you are well. It is amazing
that we are already in August, where does the time go? - It has
been 3 months full of travel, fitness, friends, family and
fun... (along with the work of course). Though travel is much
different and socially distanced, it is nice to have the
opportunity to explore the great beauty of the country and
world. We have had some nice summer bike rides and will plan to
do 2 to three more rides, stay tuned for details! We have
held off on the breakfasts until after the pandemic and Delta
Variant subsides
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SOCIAL
UPDATE
*Next biking outing likely
the weekend of August 14/15, contact me if you are
interested
*We will participate in one or two organized rides in September
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More bike ride fun!
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The beauty of the North Woods (Northern Pines- the Annual
Family Camp we attend)
Fun with family at Family
Camp!
Grand baby Arlo is growing up!
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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. - Ideally 7
servings. 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.
Here's another great life enhancing recipe I love (and
shared in previous years) ...thanks to the Weyerheuser
Foundation International Health Awareness Center: (Their
recipe in blue, my comments in purple)
6 deep breaths
per day
3-4 cardiovascular workouts per week (at least!) !
100 kisses
per day for children or a favorite pet (and loved
ones too!- We adults need kisses too!)
2 weight training sessions per week
8 hours of sleep every night (sounds luxurious...some of
us have bodies that seem to prefer 6 hrs)
9 servings per day of fruits and vegetalbles
2 times per day, say "no" to something that would
stress you out
10 positive thoughts per day (Just 10?--- How about
1,000+ ?!)
5 really hard belly laughs per day
1-2 times per day sitting quietly alone in relaxation,
reflection, prayer and meditation- (ah very
important to make plenty of time for this)
8 glasses of water per day
1 time per day, remind loved ones you love them (at least once
per day** I am mindful of the importance of
telling those we appreciate, love, and those
dear that they are valued. I am ever so grateful
for my friends and family).
*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 previous edition of the IDEA Fitness Journal
had a nice article on exercise and those with
multiple sclerosis. The article cites
studies that indicate mild to moderate workouts
can ease the strain of living with MS. A
study 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!!- This year we were a one day 75
miler due to Covid but next year we should be
back to full length.
*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 CDC has
recently reinstated mask guidelines due to the
Delta Variant and the increased numbers of
those with Covid. May we all watch the science
and data, stay healthy, maintain indoor masked
practices, get vaccinated, and get plenty of
sleep!
**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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Have a beautiful rest of the summer!
Take time for yourselves
Take time for those loved
and take time
for beauty!
Blessings
Kristi