Kristi's May/ June 2024 Health
and Fitness Page
Greetings all! I hope you are well! The days are getting
warmer, the trees budding and the flowers are starting to
bloom! We too have begun or MS 150 training rides. Hope you
can join us for some of them! Please contact me if you are
interested! The past month we had a fun aerobics breakfast and too
have enjoyed the training rides! I too have reveled in
enjoyable personal and professional travels to various ski areas, to
Florida, and in the near future, Nevada, Arizona and Utah. For those
who would like to join us on training rides, see below:
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Social Update
Saturday April 27th- Training ride- Mendota to St. Paul and back to
Lucky's for drinks and snacks
Saturday May 4th- Spring Lake Park reserve 11am, bike to
Hastings for lunch and back (about 20-22 miles)
Memorial Day Weekend- Teresa and Dave will host a training ride,
specifics will be sent out, let me know if you are interested
Saturday June 1st - Cannon Valley trail ride, details to be
announced
June 7-9th - Purple Pumpers 29th! Thanks to all who have
sponsored, the team is still taking donations!
Additional rides this summer to be announced
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Special Thanks!
Thanks to those who are riding for the Purple Pumpers and to all
those who have sponsored us through the years! We have thus far
raised over $205,000. I will again match up to $250 donation
to my personal fundraising by matching your donation to me or to
someone else riding this year. Thanks again! These efforts are so
important to support research and funding for MS. Over the
years two of our teammates have developed MS so it is an important
and very personal cause for us. You may donate below!
Link to Kristi's Fundraising Page:
Kristi's Fundraising Page
>
Link to the Purple Pumpers Page:Purple Pumpers Fundraising Page
>
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Travel fun!
Though I was presenting at our national conference in Orlando, had
to take time to revisit Universal Studios and to go on a delightful
boat trek in Winter Park Florida.
Nice visit to my soul sister Julie's place in Two Harbors (I taught
for her for decades at Lifetime) :)
Flashback Photo:
In memory of Martha Mayer (on the left)- she was one of the first
people to come to my classes at Hwy 100 (in 1985)
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Join us for a Purple Pumpers ride!
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Health and Fitness Information
*In
perusing an old Experience Life magazine,
it has some wonderful information. For
those with low back pain, the magazine
suggested:
(a) Don't sleep on your stomach because it
puts more strain on your low back, (b) When
sitting keep feet planted on floor and knees
bent, extending the legs out in front too far
can put strain on the low back, (c) Remember
to take frequent breaks, especially if you are
at a computer, sitting, or driving for
extended periods of time, and (d) When rising
from a sitting position, use your hips and
legs for support to get to the standing
position.
A Journal of
the American Medical Association study
from the University of Copenhagen that looked
at the effects of inactivity. The study
found that reducing activity for only two
weeks resulted in significantly higher levels
of glucose and fat in the bloodstreams of the
participants. Such effects can lead to a
multitude of medical risks including that of
diabetes and heart disease.
* A study in Cell Metabolism that
reviewed exercise programs for over 12 weeks
found that exercise benefits the body at the
cellular level which can benefit in many ways
including having anti-aging properties... I
hope to see you at the gym soon!
* According to the Society for Neuroscience,
nearly 2/3 of ailments presenting in doctors
offices are often stress related. Many
diseases of meaning such as heart attacks, GI
problems, and mental health concerns have
direct ties to stress. In our busy
lives, let us find time for plenty of rest,
good nutrition, sleep, exercise... and take
time for yourself to do the things you enjoy
with the people you love!
* For those of you who loved to doodle (as
Mikaela often does), researchers from the
University of Plymouth in England recently
published a study in Applied Cognitive Psychology found
that doodling can help concentration and
memory when presented with information
considered "boring and unremarkable" ... so
doodle on :).
*The Society for Neuroscience, in addition to
the Dana Neuroscience Foundation have also
recently reported studies that cite keeping
your mind and body active can help preserve
mental functions...keep that mind and body
working!
*I presented with students at the 2024
Minnesota Gerontological Society
conference. There was a plethora of
information on health aging. Good diet,
keeping active, and socialization are all
important for longevity.
* A landmark study published in the Annals
of Medicine of 1740 persons over the age
of 65 found that regular exercise was
associated with a delay in onset of various
dementias and Alzheimer's Disease...
another strong case for regular
exercise!!
*An interesting study in the American
Journal of Preventive Medicine (2012) utilizing
information from over 3800 study participants
found that those that spend more time in
motorized transportation had larger weight
gains and waist circumference after 7
years. Of course you can offset this by
an active lifestyle and healthy fitness plan!
*Remember to keep a balance in your fitness
regimen. You want to have a balance in
aerobic (with oxygen... fat is primary fuel
source) and anaerobic (high intensity- i.e.
sprints or heavy muscle work) exercise.
Anaerobic uses sugars for primary fuel
sources and you typically achieve fatigue
earlier. It is important to incorporate
endurance, aerobic, anaerobic and strength
training. In addition, maintaining
flexibility is key. Prior to your
workout, use a moving, dynamic warm up to
facilitate increased muscle temperature,
increase in circulation, increase in synovial
fluid to the joints and muscle memory (via
warm up exercises similar to your exercise
workout). After your workout make sure
to take adequate time to stretch. Also
be sure to try out some of the wonderful Yoga
and Pilates classes at the clubs!
* A study in the Journal of the College of
Cardiology (2017) looked at the accuracy of heart
rate monitors. The study found those worn on the
chest were far superior to the wrist based
monitors. That said, there is benefit to wrist
technology as well. I use mine often
Penguin (2007) wrote The How of Happiness:
A Scientific Approach to Getting the Life
You Want. Within the book she
noted that exercise may be one of the most
"effective" happiness boosters! She cites
several significant studies (including
meta-analysis) to emphasize the importance of
movement and exercise on the brain and on well
being.
*A recent study (2023) in the Journal Nature,
demonstrated that there can be some
reversal of aging by targeting the immune
system response to DNA. They are on the cusp
of breakthroughs in understanding the aging
process.
The above information is for
educational purposes only and is not meant
to replace the advice of your health
professional.
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Have a beautiful Spring!
Kristi
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