Tag Archives: exercise

Exercise with Your Child Week

Exercise with Your Child Week

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? 

How Much Exercise Do Kids Need?

 

If you’re trying to squeeze in a quick workout with your kids, here are 10 exercises you can all do together.

How to Exercise At Home with Kids

 

Dad can make playing with the kids a workout with these exercises from Men’s Health.

Playing as a Workout

 

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.

Make Time for Active Play

 

Set aside daily time for active movement together, maybe it’s swimming at the pool in the summer, walking the dog, or playing catch.

Daily Time for Movement

 

Instead of going to the movies, pick family activities that get you moving, like bowling, mini golf, or laser tag.

Get Moving for Family Night

 

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.

Competition with the Family

Kids and Energy to Burn

Long View: Energy to Burn

I tried to talk my parents into buying me a paddle boat when I was 11. Oh yes, I did.

We used to spend the summer on a little island at the south end of Mobile Bay in Alabama. The first thing my younger brother and I wanted to do when we got there was to go to the concession stand and rent paddle boats. For those of you who are not familiar, they are kind of like riding a bike but on the water, seriously.

The rental was kind of expensive as I remember, but the folks let us ride as many times as we wanted. My idea of buying one to save on the rental just didn’t float with Mom and Dad.

The following year, we discovered the paddle boat concession had been wiped out by a hurricane. We were inconsolable until our Dad presented us with 4 new Frisbees. We got the neighbor kids out on the beach and played for what seemed like hours. When the inevitable boredom set in, we often walked to historic Fort Gaines on the far eastern end of the island. There were lots of walls to climb and ramparts to scramble up. It was like a huge jungle gym. The fort had real cannons too.  Signs discouraged people from climbing on them, but we did it just the same.

After supper, the family often walked to the western end of the island, which was quite a jaunt for our little legs, especially in the sand. By the time we got back to the house, we were ready for a well-deserved night’s sleep.

It took me a while to realize that my parents were geniuses. They knew how to engage their 2 somewhat hyperactive boys and make sure we burned off enough energy to settle down in the evening. Sometimes we volunteered to go to bed early, which gave the folks a much-deserved rest.

When I talk to people who are older and wiser than me, I keep in mind they probably have insights and wisdom far beyond my own. Giving an older friend or family member a chance to share their insights is our chance to learn from someone else’s experience.  My parents might not have been geniuses, but they were most certainly practical and insightful when it came to raising kids.

I recently checked out the cost of a paddle boat, with an awning of course. It was affordable. However, I realized what a wildly impractical purchase it would be, so I bought a Frisbee instead. Lesson learned.

Patrick Harness is a community liaison with a long history of experience in health insurance. He is known for his inability to parallel park, and if you ask him to pick a color, he always chooses orange, (and he paints!)

Professional Wellness Month

Professional Wellness Month

It’s Professional Wellness Month, and in honor of it, we have tips for you to maintain a healthy work-life balance and a healthy lifestyle at work.

Don’t let your job stop you from exercising. Even if you can only get out to take a 15-minute walk around the block on a break, getting moving is good for your body and can help clear your mind.

Exercise During the Work-Day

 

Take time for self-care during the week. Spending time on yourself off the clock can improve your performance while you’re on the clock. You can also take time for a class to improve your professional skills.

Time for Self-Care

 

Take time to reconnect with former colleagues and classmates at mixers, on social media, and in person to hear about valuable knowledge and insights they’ve gained since you saw them last.

Try taking a mini-break from technology and screens over the weekend. It might be hard at first, but once you get used to it, it can be relaxing and raise your awareness of your surroundings.

Technology Break

 

Make sure you use vacations to refresh your mind and body. Choose a good mix of relaxing, invigorating, and intriguing activities in your time away.

Refresh on Vacation

 

If you work a desk job, your posture may be causing back and neck pain. Try to keep good posture, adjust your computer or chair height to ease the angle, and get up and stretch when you’re feeling sore.

Your Posture at Work

 

Get used to light lunches and try out meal prep. Eating big meals in the middle of the day can make you feel sluggish, so try to eat a mix of fresh produce and light protein to fuel the day.

Light Lunches During Work

What Motivates You?

Long View: What Motivates You?

Have you ever had one of those inspirational or enthusiastic moments that make you excited and energetic? You know, like the feeling right after you lose the first 15 pounds and have stuck to your New Year’s resolution and want to just keep going? Or after you aced a diagnostic test you were neervous about and you want to continue down a healthy path?

That’s called motivation, and Mr. Webster could not have defined it any better: “A force or influence that causes someone to do something; the condition of being eager to act or work.” Well, when I found out that Health Alliance was named the title sponsor of the 2018 Illinois Senior Olympics and that we would be working closely with the Senior Services of Central Illinois in Springfield to make it a success, it motivated me to write this article!

The Illinois Senior Olympics, based in Springfield, is the oldest of the State Games in the United States. The first Senior Olympics was in 1977 and hosted 122 athletes that year. Fast forward to 2018, and we are hopeful that this year’s games will host nearly 1,500 male and female athletes 50 years and older. More than 30 events along with team sports are offered. And if that doesn’t motivate you enough, Springfield is the only qualifying site in Illinois for those wishing to participate in the National Senior Games! The mission of the Senior Olympics is to give everyone an opportunity to maintain or develop their overall health and wellness. It challenges the physical as well as the mental you!

The dates run from July to October 2018 in Springfield. This gives you enough time to check with your physician, practice up, and start training! Individual sport categories range from archery to bridge, from swimming or basketball to horseshoes and Wii bowling. Or get a team sport going in basketball, softball or volleyball. Whatever you choose, there is a sport that will be to your liking and to your physical capacity. Sponsorships and volunteer opportunities are available, too. When you combine our senior participants, our sponsors, and our volunteers, it makes for a great time and something fun you can be a part of. You won’t want to miss it!

Motivated yet? Contact Justin Yuroff at Development@ssoci.org or 217-528-4035, ext. 118. Also check out the website ILSeniorOlympics.weebly.com for more information on dates and registration along with sponsorship and volunteer opportunities. Come join Senior Services of Central Illinois and Health Alliance at this year’s games. Hope to see you there!

Mervet Adams is a community liaison with Health Alliance. She loves her grandson, family, nature, and fashion.

National Arthritis Awareness Month

National Arthritis Awareness Month

May is National Arthritis Awareness Month, and arthritis is America’s number one cause of disability. There are also nearly 1 million hospitalizations each year because of arthritis.

Coping with Arthritis

 

Nearly 53 million adults and almost 300,000 babies, kids, and teens have arthritis or a rheumatic condition. Learn more about arthritis.

People with osteoarthritis and rheumatoid arthritis miss 172 million days of work per year. Learn about the different kinds of arthritis and be prepared.

Fighting Back Against Arthritis

 

Many people with arthritis also have other serious conditions. 57% of adults with heart disease, 52% of those with diabetes, and 44% of those with high blood pressure, have arthritis. Learn more about arthritis research.

Struggling with Arthritis and Health Conditions

 

1/3 of adults with arthritis who would normally be working have limitations in their ability to work, and overall, they’re less likely to be employed than those without arthritis. If you have arthritis, learn more about managing your pain.

Arthritis & Work-Life Limitations

 

Arthritis and its related conditions account for over $156 billion in yearly lost wages and medical expenses. If you have arthritis though, you have treatment options.

The Cost of Arthritis

 

If you need support emotionally or the tools and resources to make healthy changes like exercise and diet that can improve your arthritis, the Arthritis Foundation can help.

The Arthritis Support You Need

Defeat Diabetes Month

Defeat Diabetes Month

It’s Defeat Diabetes Month. 9.4% of Americans have diabetes, and 1 in 4 of them don’t even know they have it.

Diabetes affects 1 in 4 people over 65 years old. Managing your diabetes is even more important as you age.

Managing Diabetes As You Age

 

The most common types of diabetes are type 1, type 2, and gestational diabetes.

Diabetes 101

 

If you have diabetes, monitoring your blood sugar, exercise, and diet change can all help you manage your disease long-term.

Treating Diabetes

 

These resources are packed with lifestyle tips that can help you make smart day-to-day choices when you have diabetes.

Around the Web: Your Healthy Lifestyle for Diabetes

 

Diabetes can lead to more health problems, like heart disease, stroke, nerve damage, and more.

Preventing More Serious Diabetes Complications

 

Curious about the history of diabetes? Learn more about how humans have made sense of it through the years.

The History of Diabetes

Heart Health in Young Adults

Heart Health in Young Adults

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.

Heart Healthy Lifestyle Choices

 

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.

Avoiding Tobacco and Addiction

 

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.

Learning About Blood Pressure

 

Stick to a medication routine to manage and control conditions like high blood pressure that put your heart at risk.

A Medication Routine

 

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.

Stress, Noise, 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.

Staying On Top of Your Heart Health