It’s Exercise with Your Child Week, and we can help your family get moving all week.
How much exercise do your kids really need at different ages?
If you’re trying to squeeze in a quick workout with your kids, here are 10 exercises you can all do together.
Dad can make playing with the kids a workout with these exercises from Men’s Health.
Balance time spent on sedentary play, like reading books and playing with toys, with play that requires physical activity, like tag, hide and seek, and hopscotch.
Set aside daily time for active movement together, maybe it’s swimming at the pool in the summer, walking the dog, or playing catch.
Instead of going to the movies, pick family activities that get you moving, like bowling, mini golf, or laser tag.
Have weekly sports nights where you use a set of exercise cards, play lawn games (like shuffleboard, bags, or badminton), or even get moving with physically active video games.
It’s American Heart Month, and this year’s focus is on preventing heart disease and promoting heart health in young adults. More young adults are dying of heart disease, and their rates of risk factors are rising.
When you’re a young adult, the best way to protect yourself from heart disease is with smart lifestyle choices, like eating a heart-healthy diet.
Find time to be active, from yoga class to lunchtime walks. Aim for 2.5 hours of physical activity per week.
Teens who use e-cigarettes are more likely to smoke tobacco products. Avoid tobacco altogether, or kick it now to protect your heart.
You’re never too young to know your numbers. High blood pressure and cholesterol can affect you younger than you might realize. Learn to take your own blood pressure.
Stick to a medication routine to manage and control conditions like high blood pressure that put your heart at risk.
Reduce stress in your life to protect your heart. Even high levels of noise, like living by railroad tracks, may be bad for your stress level and your heart.
Stay in the know and see your doctors annually. Even now, we’re still learning more about what can cause heart attacks in healthy people.
Have you been in a senior center lately? Well, I’m here to tell you, it is in no way like you’d think it would be. Hip, active, and happy people are taking classes, having a laugh at the welcome table, or volunteering behind the desk. Bingo? Sure, they still have bingo, however they have much more than that these days.
Senior centers bring older adults together who want to gather, socialize, and continue to learn. Before working in the Medicare healthcare industry, I’d never ventured into a senior center. Fast forward several years, and it’s where I may spend part of any given day and where I learn the most about our senior population.
Olympia Senior Center is one such center. It is a thriving, bustling, happy place. The welcome table is where you can find me, along with an eclectic group of awesome, interesting, and vivacious older adults who are always ready to welcome a new person to the center or to the community.
I regularly attend the community awareness meetings that take place at the center every Wednesday. Each Wednesday of the month is different. One meeting provides valuable information on various subjects, activities, and projects around the Thurston County area.
Once a month, a community member presents a travelogue about their trip to an adventurous destination. They show a presentation with vivid pictures and give great details about the points of interest from their trip, plus the details of costs, transportation, and accommodations.
This month, the travelogue’s destination was Vietnam, presented by DJ Marks. She is an excellent presenter and kept the group engaged throughout her presentation. While it would not be the first choice for some of us in the group, we all agreed that it was a spectacular look into the culture and history of the country.
On another Wednesday, the group views TED Talks, which are short, powerful videos on various topics. We’ve explored many themes and subjects over the past few months, like money, fear, political divides, and reforming the American justice system. All of these topics have evoked emotional, professional, and spiritual ideas and opinions during discussions.
I asked Sara Rucker-Thiessen, who coordinates these Wednesday meetings, what makes this center different from people’s expectations of a senior center. She said, “We go way beyond leisure activities and incorporate continuing academic learning and discussion of current social issues, along with the fun activities like dances and bingo.”
Other centers around Thurston County incorporate many of the same activities as the Olympia Senior Center; however, what’s great about Olympia is how it’s tailored its center to fit the countless members who show up every day to stay active, be motivated, and get inspired.
I have learned many things from these well-versed and well-lived individuals. One of them being, don’t think you know what’s going on in the senior center until you go in and find out for yourself.
Joy Stanford is a community liaison with Health Alliance, serving Thurston County. She’s been involved with Medicare for 20+ years and truly enjoys it. She enjoys gospel, R&B, and country music, and she owns over 100 pairs of shoes.
July is National Parks and Rec Month, and you should take advantage of your community’s parks and activities to get active!
Visit your local pool to cool off and get moving with classes like water aerobics and swim lessons, or at some, you can even join night swims or walk against a lazy river.
Stay fit as you get older with walks, exercise classes, and activities from your local park district.
Camps and day camps from your park district can be the perfect summer activity for your kids.
However you want to move, from kickboxing and yoga to line dancing, your park district has the class for you.
Find fun, safe events and classes for your teens on things like babysitting.
If you or your kids love to compete, join a team to get active.
Even with an occasional 60-degree day, February isn’t exactly my favorite month for getting active (or doing anything really, except maybe watching college basketball and catching up on TV shows). I prefer to spend my winter under a warm blanket with a giant sweatshirt and my bunny slippers, remote in hand, butt on couch.
As someone who thinks the first snow of the season is magical and who saw Star Wars: The Force Awakens (chock-full of hope from crawl to credits) three times this winter, I know if I’m running a little low on hope and motivation, lots of others probably are, too. After the holiday goodies go stale, I’m kind of done with winter. The mere thought of being outside in the cold makes me cringe. (Once again, thank goodness for those rare warm February days.)
Despite the snow, ice, and occasional subzero wind chills (gross), you don’t have to hibernate for the whole season. A little rest mixed with a hobby here and there is a great recipe for a productive and satisfying winter, even if you’re like me and think stepping outside in the cold is pure torture.
Winter is the perfect time to knock some indoor projects, big or small, off your to-do list. Hobbies can be great for your overall health, even if they’re not fitness related, by helping you reduce stress and sharpen your mind. And there’s no shame in resting, either.
In fact, relaxation is healthy, too. It not only helps refresh your mind, but it also helps lower your risk for certain diseases. Relaxation doesn’t mean lying in bed all day doing nothing. You can take some time to do something you love, catch up with a friend or family member on the phone (or in person if you’re ready to brave the cold), or try a new, relaxing hobby.
Winter is a gift-wrapped, guilt-free excuse handed to us each year (at least in the northern half of the United States), allowing us to put off our outdoor activities for about three months.
I need to cherish that gift, and here’s a short list of how I plan to do so with a mixture of stimulating and relaxing hobbies. You can customize the list and make the most of winter, too.
Nicole’s Ultimate Relaxation & At-Home Projects List
Make my dream a reality.
Although writing is literally my job, after years of writing about real-life events and health facts, I want to try my hand at fiction. I’ve dreamed of writing a novel since grade school, and it’s at the top of my bucket list (or sunshine list, as my friend aptly named it).
The verdict is still out on whether I’m any good, but this item is mostly about achieving a personal goal. Plus, writing is the perfect indoor activity for me (I can wear my bunny slippers AND make my dream come true).
Complete a major organization project.
Although it’s not quite as empowering as writing an entire novel, I would love to someday have every photo I’ve ever taken, or at least the good ones, organized both digitally and in print. (Not having printed photos makes me uneasy every time I watch a post-apocalyptic TV show or movie). Like my book, this one will take more than a season, but it’s another activity I can do inside.
I’m staying away from scrapbooking, though. I learned firsthand while creating a (very thorough) scrapbook of my senior year of high school that my perfectionism and scrapbooking don’t mix well when stress relief is my goal.
Take something old and make it new.
I spent a large chunk of last winter painting Mason jars to use as brightly colored vases in my apartment. I also started saving and painting olive, pickle, and pepper jars in the process, and suddenly, I had a winter hobby. I love olives, pickles, and peppers almost as much as candy, so my collection grew pretty quickly.
They were easy to paint (there are different techniques with varying degrees of difficulty) and reminded me of spring.
There are plenty of physical activities you can do without getting out in the nasty weather. Last winter, I started a step challenge. I got a LOT of steps, about 10,000 per day, sometimes closer to 20,000, mostly by walking around my apartment during commercial breaks, sporting events, and phone conversations. (Sorry, downstairs neighbors.)
I sometimes also do pushups, squats, crunches, and various other exercises while watching TV, and my all-time favorite exercise, dancing, is living room-friendly as well. Basically, as long as dancing and/or being able to watch TV is on the table, I’m a fan of exercise.
Channel my inner kid.
I’m somewhat of an expert at this one. For instance, I ate SpaghettiOs while writing this blog post.
Anyway, adult coloring books are a thing now. My co-workers and I have started having coloring nights after work. I use a kid coloring book, though. To me, the adult ones look too tough to be fun, and I’m a bigger fan of Disney characters than abstract designs anyway.
Coloring books can help you relieve stress and relax while also stimulating your brain, and they’re a nice indoor escape.
Spruce up for spring.
Spring sprang in my apartment about a week ago because, like I’ve mentioned again and again, I’m tired of the cold. Decorating helps me cut back on boredom and allows for some creativity. Once it’s done, it’s a daily reminder that spring isn’t too far away. I highly recommend this one.
Enjoy those rare warm days.
If it’s going to be 60 degrees outside (or even upper 50s), I intend to get out and enjoy the spring-like temperature. As much as my relaxation and indoor projects list motivates me, nothing is quite as motivating as being able to go outside on a sunny day in a spring jacket.
Disclaimer: While the items on this list can help you fight boredom, escape from stress, feel accomplished, and stimulate your mind, they’re not magic. Winter will still be winter.
When the relaxation and indoor hobbies aren’t masking the winter grind, just remember, jelly bean season is in full swing, and pitchers and catchers reported this week. Spring will come.
I love the holiday season. In the fall and early winter, it seems like there is something special to celebrate nearly every other week. The list goes on and on, and I can’t get enough of it.
As a holiday enthusiast, I appreciate it all, from decorating, baking, and gift-buying to curling up and watching holiday-themed movies, not to mention mouth-watering smells, twinkling lights, and feeling like you’re in a magical snow globe at the first sight of flurries. Seems innocent enough, right?
Well, when I’m not watching National Lampoon’s Christmas Vacation or Home Alone 2 for the 80th time, tearing up when “Do They Know It’s Christmas?” comes on the radio, or obsessing over the placement of ornaments on my tree (perfectionism strikes again), you can probably find me eating all the delicious holiday goodies that come along this time of year.
On top of turkey, ham, and the wide selection of casseroles, you get fudge, cookies, cheeseball, cheese dips, and pretty much any other finger food you can imagine. It’s amazing.
This is the time of year a lot of people take a break from their diets and indulge. It’s also the time of year when the days are short and cold, and your couch and TV seem to call your name the minute you walk through your door. (“Nicole, come catch up on The Walking Dead for the next five hours. I already set out your favorite blanket.”) It’s not a good combination.
But there is hope. Whether you overeat because your stress from the holiday grind has reached Clark Griswold level or (like me) you’ve waited all year for your mom’s chocolate crinkle cookies, you don’t have to put your healthy eating and exercise on hold.
I realize it’s hard to control yourself when you’re surrounded by fabulous snacks in every direction. I go into my family’s celebration with the same strategy every year, and it’s not a healthy one.
On Christmas Eve, I skip breakfast, make ham-and-cheese pinwheels (my decade-and-a-half-long contribution to our family’s party), nibble on the ones that don’t quite make the cut, and consider that my lunch.
An hour or two later when I’m extra hungry from skipping two meals, I help my mom set out all our delicious cookies. I’m an expert in taste-testing.
Once my aunt’s cheeseball and grandma’s fudge arrive, it’s game over. I’m usually not even hungry by the time my dad’s secret-recipe glazed ham is ready. But I somehow rally like a true holiday-eating champion and get through that meal and an equally delicious meal the next day with the other side of my family.
How does the two-day affair almost always end? With a stomachache and a tinge of regret.
Holidays don’t have to end in stomachaches or regret. Here are some tips based on my own worst holiday habits to help you stay on track this holiday season.
- Don’t cut back on sleep before the big celebration. I like to stay up late any chance I get, whether there’s a special occasion or I’m just watching Netflix by myself. I’m no better than the millions of kids staying up to wait for Santa. But research shows that not getting enough sleep can make you crave the not-so-healthy foods, which isn’t good when the not-so-healthy foods are everywhere.
- Don’t skip meals to overeat at the party later. Sometimes I think skipping breakfast and lunch gives me a free pass to fill my body with chocolate. It doesn’t. It not only puts me in the wrong mindset, but an Ohio State study suggests that doing this regularly can also affect how your body gains belly fat.
- Don’t stand around the snack table. This is my favorite place to camp out for the afternoon, but it makes snacking a little too convenient. I probably don’t need a 10th piece of fudge, but who’s counting? (This brings me to my next point.)
- Keep track of what you’re eating. I started tracking what I eat at the beginning of December as part of a headache diary for my migraines, and my snacking has fallen way off since then. I can only imagine how much this tracking system will help me through the holidays. Any kind of food diary can help you see how healthy or unhealthy your eating habits are.
- Eat something healthy. Sadly, despite what Buddy the Elf tells us, the main food groups are not “candy, candy canes, candy corns, and syrup.” Mix some fruits and veggies into your holiday meals and snacking options, and eat the unhealthier options in moderation.
- Keep yourself busy with something other than food. Play games (my brother and I are quite the Catch Phrase duo) or set up a tournament. My cousins and I have hosted all kinds of championship events, everything from table tennis to Guitar Hero to rock-paper-scissors (we must have been feeling either really bored or hyper-competitive that year). The more physically active and farther from the food, the better.
- Keep up your exercise routine (or something close to it). If you fall off, don’t feel discouraged (and don’t eat more cookies to console yourself). Just start exercising again. It’s easy to make excuses, but if you’re like me, you’ll feel better physically and mentally if you don’t ditch the physical activity.
I hope to follow at least some of these tips this holiday season and hope you do, too. I’ve already tried pretending celery is chocolate. It didn’t go so well, but I have high hopes for these other more reasonable tips.