It’s not too early to start planning for Go4Life Month 2017, coming in September. This year’s theme — “Move More with Go4Life®!” — challenges older adults to step up their activity by working out more frequently, for longer periods of time, or with more intensity. Each week will target one of the 4 exercise types recommended for older adults.
Looking for ways to participate?
Stay tuned for more ideas, resources, and details to help you plan for Go4Life Month 2017.
If you would like to share ideas, get more information, or have questions, contact us at email@example.com.
Host an Every Kid Healthy Event at Your School
Every Kid Healthy events should promote and reinforce healthy eating, nutrition education, physical activity and physical education. We have lots of resources to help you promote your event and get students and the whole community excited and involved.
Wondering where to start? If your school is already planning a field day or other event in April, make the focus on healthy kids and families to show your school’s commitment to wellness! Or if you are looking for new ideas, check these out:
- Host healthy foods taste test with fruits, vegetables, whole grains and low-fat dairy products
- Invite a local gym or fitness trainer to lead a family Zumba, yoga or other fitness class
- Plant a school garden or refresh an existing one
- Invite parents and students to participate in a school walk-a-thon
- Check out Game On for ideas, resources and step-by-step guidance. Game On activities also include tips and ideas on how to engage volunteers to support your needs.
- Get inspired by success stories.
Lindsay Hutton shared her thoughts in Green Living about how to come to terms with the decision that your teen plans to go vegan—and how keep them healthy. She empathized that your little darling has emerged into the rollicking years of adolescence. The hormones are raging, piercings and odd haircuts materialize, and her ears are forever glued to a cell phone or an iPod. For better and for worse, your teenager is beginning to become an autonomous, free-thinking individual.
Then, just as you think you couldn’t find one more thing to fret over, she announces she is going vegan or vegetarian. Shiver.
“I didn’t know what to do,” says Patty, a Hamilton-based musician and mother of a 14-year-old daughter who went veggie four years ago. “Holly announced that she didn’t want to eat animals anymore, that it was cruel and bad for the environment.” Read more
POPSUGAR author Jenny Sugar suggests that committing to regular workouts is one way to lose weight and get strong, but if you want to maximize your time, here are five things you should do at every single workout to burn more calories and reach your goals faster.
- Change up your routine: While you may be a runner or yogi at heart, always doing the same workout is bound to make you hit a plateau; it can also lead to overuse injuries that could prevent you from exercising at all. Try to switch up your workouts every single day to keep your body and brain guessing. Mix up the types of exercise you do, the equipment you use, the order you do things, and the speed or weight. If you absolutely love doing a certain type of workout a few times a week, like running, pick a new route or focus on adding hills or sprints to mix things up.
- Get speedy: When doing cardio, whether it’s running, cycling, swimming, or jumping rope, include short bursts of fast-paced intervals, which are proven to help you burn more calories and target belly fat. Start off easy by adding five 30-second intervals to a 30-minute workout, then increase the interval time and frequency as you build your endurance. Here’s a 45-minute walk-run-sprint interval workout you can try.
- Work smarter: Why just work the legs doing lunges when you can also work the arms by adding in an overhead press? Do compound movements that work more than one part of the body, and you’ll not only burn more calories by working harder, but you’ll save time, too. Include these multitasking moves in your next workout.
- Go longer: Tack on an extra five minutes to your workout, whether it’s cardio or strength training. More exercise means more calories burned — 25 to 50 more!
- Build muscle: Muscle mass burns more calories, so your goal should be to keep building muscles. So even if you’re doing cardio, like going for a bike ride, tack on some bodyweight exercises or a quick dumbbell session.
Elmhurst Athletes | Bensenville Athletes
Your athlete’s best season is just around the corner.
If you’re tired of driving your son or daughter to practice after practice, sitting through games, meets, and tournaments, only to watch them come home defeated and tired of not getting enough playing time, you’re not alone. We’ve worked with many athletes who have similar stories…but the endings are different.
We know your athlete has potential. Their coach probably does, too. But they don’t have the time or ability to help your athlete really hone in on the skills or strength they need to make it to the next level. But our coaches do. It is our job to work with your child and help them develop more speed, strength, power and confidence in their sport.
Our Elmhurst area athletes not only are seeing more playing time and attention from their coaches, but they’re also receiving attention from prestigious travel leagues, high schools, and even some college coaches. They leave here feeling powerful, strong and proud of themselves. It’s hard not to notice the changes.
Think your child could benefit? Try a free class and see what happens. You might be surprised what a single session could accomplish.
Click on a date below to register, or simply call (331) 642-1002.
April 6th, 7:00p
April 9th, 2:00p
April 20th, 6:30p
For families looking to spring clean their lifestyles, the Tri-Town YMCA offers Healthy Kids Day to get them up and moving and give them ideas to improve their health and well-being.
The event, part of the Y’s national initiative, aims to inspire kids to keep their minds and bodies active with games and activities, healthy snacks and prizes from 6:30 to 8:30 p.m. Friday, April 7, at Madison Elementary School, 150 W. Madison St., Lombard. Admission is free.
Participants will be able to learn bocce ball with Pinstripes, experience the benefits of karate with Sky Centers Martial Arts, sample healthy snacks, play games, win prizes and more. Families can bring home healthy routines and gear up for summer.
YMCA’s Healthy Kids Day, celebrated by more than 1.2 million participants at more than 1,600 Ys nationwide, works to get more kids moving and learning, creating habits that they continue all summer. Research shows that without access to out-of-school learning activities, kids fall behind academically.
This summer learning loss is more pronounced among students from low-income families. Kids also gain weight twice as fast during summer than the school year.
Healthy Kids Day is a reminder not to let children idle away their summer days. Instead, the Y wants families to focus on “charging” kids up with enthusiasm for themselves and their potential.
“We believe in the potential of all children, and we strive to help kids find that potential within themselves,” Tri-Town Y Executive Director Joanne Mitrenga said.
“A child’s development is never on vacation, and Healthy Kids Day is a great opportunity to educate families and motivate kids to stay active in spirit, mind and body throughout the summer.”
In conjunction with Healthy Kids Day, the Y offers the following tips to help families develop healthy habits:
• High-five the fruits and veggies: Make sure kids get at least five servings a day, the minimum number nutritionists recommend to maintain healthy childhood development. And to keep kids’ taste buds evolving, have everyone in the family try at least one bite of a new fruit or vegetable at least once a month.
• Foster an early and ongoing passion for books: Read to and with your kids. Help children read at every age and every stage of their development.
• Team up for athletic events: Set a family goal of great health by teaming up for community or charity events like races, walks, fun runs, bike rides and more.
• Volunteer together: Find a cause that matters to the kids. Open their eyes to a world beyond themselves and the rich rewards that come from making a difference.
• Make sleep a priority: Doctors recommend 10 to 12 hours of sleep a day for children ages 5 to 12 and 7 to 8 hours per night for adults. Sleep plays a critical role in maintaining a healthy immune system, metabolism, mood, memory, learning and other vital functions.
One quarter of people aged 20 to 69 were suffering some hearing deficits, the CDC reported in its Morbidity and Mortality Weekly Report, even though the vast majority of the people in the study claimed to have good or excellent hearing. The researchers found that 24 percent of adults had “audiometric notches” — a deterioration in the softest sound a person can hear — in one or both ears. The data came from 3,583 people who had undergone hearing tests and reported the results in the 2011-2012 National Health and Nutrition Examination Survey (NHANES).The review’s more surprising finding — which the CDC had not previously studied — was that 53 percent of those people said they had no regular exposure to loud noise at work. That means the hearing loss was caused by other environmental factors, such as leaf blowers, sirens, concerts and listening to music through headphones with the volume turned up too high. (Public health authorities long ago identified the need to protect hearing from machinery and other generators of loud sounds in the workplace.) Read more
The good news is that most of us who aren’t training for endurance runs or Olympic rowing competitions can generally keep our systems in working order with a consistent supply of water and electrolytes.
Cramps fall into two camps, says Mark Lavallee, chairman of the Sports Medicine Society for USA Weightlifting.
The first is metabolic: You’re cramping up because of dehydration or an electrolyte deficiency, where your muscles are happy to contract but don’t have enough fluid to relax.
The second is more mechanical, such as if you’ve never run in your life but decide to go for a nice morning five-miler.
Both are awful. Here’s how to avoid — or at least minimize — the awful.
Before you cramp
• Audit your water levels. Lavallee has a few ways to evaluate your hydration level: If the mucus in your nose or mouth is tacky and thick, if your saliva is sticky, or if you’re urinating a dark shade of yellow, your tank is low. (You want a faint yellow.) Drink up.
• Check your electrolytes. This is easy and hard. “Every day in this country, some new voodoo guru supplement comes out,” says Keenan Robinson, most well known for being Michael Phelps’s strength coach and sports medicine provider. “We need vitamin B, sodium, potassium and calcium. That’s been proven since Galileo was opening up medical books,” he says. But every person’s system is different, so you may need a few weeks of trial and error to establish how much (or whether) you’ll need to pre-load with a sports drink, gels or salt tablets (not coffee — that’s a diuretic). Brazenly, Lavallee also suggests something “really old-fashioned food.” OJ and bananas, people — you know the drill.
• Massage yourself. Robinson’s also big on such simple self-care tools as foam rollers and stretch bands. “We think of muscles as one huge group, but there are little micro-spindles that make up fibers,” he says. “Some might be already cramping, but you don’t feel it because it’s on a microscopic level.” A little attention will help loosen them up. He’s also a fan of compression garments, which enclose the muscle and limit the opportunity for it to react and spasm quickly.
• During workouts, hydrate every 15 minutes. Henrik Rummel of the U.S. Olympic rowing team makes a simple habit of swigging from his water bottle and popping occasional electrolyte tablets during his team’s brutal two-a-days. “We sweat a lot, but we put a lot of liquid back,” he says. Connor Jaeger, who will swim in the Olympic trials this summer, mixes a cocktail of water, Gatorlytes electrolyte powder and a salt tablet to keep him going during his four hours of daily practice. Whatever you’re sipping, take in seven to 10 ounces in those intervals.
• Use your brain. “It’s like any preparation or any kind of work — if you get behind it, you have to do a lot more to catch up,” Rummel says. “If you stay on top, it’s not that bad.”
Patrick B. Massey, MD, PH.D., medical director for complementary and alternative medicine at Alexian Brothers Hospital Network and president of ALT-MED Medical and Physical Therapy, in Elk Grove Village shared that the famous Greek physician Hippocrates is believed to have said “let food be thy medicine and medicine be thy food.”This suggests that both the treatment of and probably the prevention of illnesses can be found in the quality and quantity of food we eat. Recent medical research has suggested a strong link between the autoimmune illness rheumatoid arthritis and our food choices.
Rheumatoid arthritis (RA) is an autoimmune illness where the immune system begins to attack different parts of the body. RA most commonly destroys the joints, especially on the hand and fingers.
This illness can also be life-threatening as the immune system attacks the lungs and heart. The signs and symptoms of RA most frequently appear in middle age. RA is about three times more prevalent in women than men women. It is currently estimated that RA has been diagnosed in about 3 million Americans and accounts for almost 40,000 deaths annually.
Therapy for RA consists of strengthening and range of motion exercises for the hands and fingers, as well as very potent medications to suppress the immune system.
The downside to RA treatment is that it does not change the underlying illness and with a suppressed immune system, a person is more prone to serious viral and bacterial infections.
Recent medical studies have strongly suggested that there is a link between diet and both the risk of developing, as well as progression of symptoms of RA. One recent study, published in the medical journal Clinical Nutrition followed over 400 participants with RA over a six-year period. Half of the participants maintained the Mediterranean diet which is high in monounsaturated fats (olive oil). The other half acted as a control and ate their normal diet that was rich in saturated fats (butter). Read more