Early Bird Exercise

 

Summertime, and the living is … HOT.  Are you having second thoughts about exercising after work?  Even if you’re not an early bird, morning is one of the best times to be active.  And it might be the best time of day to stay cool.

 

Why the Morning?

Exercising first thing in the morning helps you:

•  Prevent overheating and exposure to the sun’s skin-damaging rays
•  Jump-start your metabolism so you burn more calories
•  Energize for the day
• Increase mental sharpness
•  Control appetite for the rest of the day
•  Keep going. 

Research shows that people who exercise in the morning are more likely to stick with their routine.

 

Get Into the Habit

It can take 2 to 8 weeks to form a new habit, depending on how much it changes your prior sleep/wake routine.  Take some steps to make that happen: 

• Lay out your workout clothes, gym bag, or gear the night before.  Don’t forget a flashlight if it’s going to be dark
• Fix the coffee pot so you just have to hit the start button in the morning
• Go to sleep early enough so you are well rested
• Use an alarm clock with a pleasant wake up call and set the clock for the same time each day
• Wake up, get dressed, and get out the door – if you leave too much extra time you may get distracted
• If you need to eat, grab a piece of fruit, yogurt, toast, cereal bar and then head out
• Find a friend to keep you company and motivated – even your dog is a good reason to get up and moving
• Try different activities to keep things fresh – take a new walking route or change the music you listen to 

When You Can’t Get Up Early:

If you miss your early morning exercise, there are other cool options.  You can ...

• Find water – swim laps, do water aerobics, or cool off in a nearby lake or stream
• Take a hike in the mountains. The Appalachian Trail is about a 20 minute drive from Charlottesville, and the air temperature is usually 10 degrees cooler
• Move indoors. Sign-up for an indoor activity where there’s air conditioning – volleyball team, fitness workout, or dance class – or take a walk at the mall

Posted on July 6, 2010

Gardening Is Good Exercise

Are looking for something that that helps put more physical activity into your week?  Then look no further than your own backyard!  Gardening is a great way to build strength, improve flexibility, and help you feel good all over.  Better yet, gardening burns 300 calories per hour and yard work can burn more than 600 calories per hour! 

 

How can gardening help?

·         Provides variety – you use all your main muscles.  For instance, when planting seeds you work your arms, shoulders, back, and stomach.  Cutting the lawn with a push mower works the same muscles and your legs.

·         Strengthens muscles and bones – weight bearing activities like carrying water, pushing a wheelbarrow, or moving large potted plants help strengthen your heart, muscles, and bones.

·         Great for your mood - helps take your mind off everyday stresses and helps relieves tension.

·         Improves staying power – it takes energy to garden.  The more you do, the better you get at it. 

 

Do it the old-fashioned way …

For best results, try gardening 30-60 minutes, two or three days per week, and do it the old fashioned way:

·         Turn off your leaf blower and pick up a rake

·         Use manual clippers, trimmers, and lawnmowers when you can

·         Work at a steady, constant speed

·         Change positions every 10 minutes to avoid overusing a certain muscle group.  Stand to prune hedges if you’ve been bending down to plant flowers, change hands when pulling weeds, etc.

 

Pull weeds, not your back!

Gardening provides a great workout with all the bending, reaching, twisting, and pulling.  To prevent pain, stiffness and injuries, do simple stretches before reaching for your tools.  Also:

·         Use steady, smooth motions

·         Vary your gardening activities from day to day so every section of your garden and your body gets attention

·         Keep your back straight and bend your knees when picking up tools or lifting heavy objects

 

No place to garden?

Community gardens are popping up all over the place.  Check out QCC Farms! which is always looking for volunteers to help with growing, harvesting, and distributing vegetables at their Garden of Goodness: http://cvilleqcc.com/Farm.aspx.  Or, contact the City of Charlottesville (970-3592) and ask about renting a garden plot for the season. 

 

Gardening is an activity that seems to have it all.  So pull out your lawn and garden tools, play in the dirt, and do something that gets you moving.

Posted on June 1, 2010

QCC Walks!

Quality Community Council (QCC) is a local agency on the forefront of getting local people out and moving.  Its program QCC Walks!  began with a simple goal: remove the barriers where people live to help them start walking.  Starting in May, a group of walkers meets each Saturday at 8:30 AM in a different City neighborhood.  Each walk ranges from ½ to 4 miles, and the walking season lasts through July.  QCC Walks! invites a local "celebrity" to lead the way each week.

 

As an organization that works to make the Charlottesville area a better place to live, QCC knows that improving the health of the community happens through information and activities like QCC Walks!

 

Why Does QCC Walks! Work?

1.      Walking is good for you – It helps control weight, diabetes, stress, and heart disease.

2.      Get to know your neighbors – Knowing who lives in your area helps with safety.  And who knows – you might make a new friend.

3.      Earn a free t-shirt - If you attend at least two weigh-ins and three walks in a row you get a free QCC Walks! T-shirt.

4.      Get a shoe discount – If you have a financial need and meet the above requirements, you can buy walking shoes for $25 from Ragged Mountain Running Shop. 

5.      Free blood pressure and body mass checks - Each month the parish nurses at the Westhaven Nursing Clinic check the blood pressure and body mass index of each walker.

6.      Meet the experts – Celebrity walkers include health professionals, medical experts, local politicians, etc.

 

What people say about QCC Walks!

Michele Napper, with the Charlottesville-Albemarle Health Department, started with QCC Walks! about two years ago.  Although her busy schedule doesn’t allow her to walk as often as she’d like, she still finds these walks well worth the effort.  She really enjoys meeting other walkers and usually brings her daughter, who rides her bike or scooter.  She notes that there are all different ability levels with some people walking fast and others at a slower steady pace.  Michele also believes that QCC Walks! is more than just a walk.  “You meet people and you get information on how to eat healthy.  Each week has a different route so you get to take in the view of the city.  You meet local celebrities in the community and find out about different organizations that are here to help people.”  At the end of each walk Michele leaves feeling a sense of accomplishment.

 

 

How to start?

You do not need to register to participate in the walks.  Check the Local Motion events listing (http://www.localmotionhome.info/events.php) for upcoming QCC Walks! then just show up.  You may want to join the mailing list for a weekly walk reminder by contacting karen@cvilleqcc.org or call 977-3045.

Posted on May 4, 2010

Updated 2010 Youth Physical Activity Resource Guide

Are you stuck when it comes to finding new ideas for your kids to get them up and moving?  If so, 2010 Youth Physical Activity Resource Guide (http://communityobesitytaskforce.org/) is just what you need.  It helps parents and children find many fun and low-cost options to get and stay active.

 

The guide lists programs, classes, and sports camps for toddlers up through teens living in Charlottesville, Albemarle, Fluvanna, Greene, Louisa, and Nelson.  There is something for everyone – from baseball to yoga, dance to wrestling – and many activities for beginners.  Your child does not have to be a pro to try something new!  

 

This guide, put out by the Community Obesity Task Force (COTF), is the first complete listing of local physical activity resources and updates the first one that came out in 2007.

 

How to use the guide:

 

1.      Go to the website: http://communityobesitytaskforce.com/

2.      Click on Youth Activity Guide

3.      Click an activity on the left side of the page  

4.      Click on where you want to look: Charlottesville/Albemarle, Fluvanna, Greene, Louisa, or Nelson 

5.      You will find:

·         The name of the program

·         A brief description

·         When it is held

·         Who is it for

·         The cost (a * means the program helps families who can’t pay the full fee)

·         A phone number and/or website to learn more

 

We all know that the key to staying physically active is to find something you “like” to do.  So check out the Youth Physical Activity Resource Guide and help your children find something they want to try.  They will be more likely keep on moving!

Posted on April 15, 2010

Keep On Moving!

Do you make plans to exercise but find a hundred other things to do instead?  We all know that staying active is important in keeping us healthy but many of us are looking for “something” to get us moving.  That “something” is called motivation.  Motivation comes from different places but it’s up to you to create it.  It’s not something you can sit around and wait for.  Getting past your mental roadblocks will help open the door for new ideas and new attitudes.  Here’s how:

 

1.           Accept that you have to exercise.  No pill or diet can take the place of being physically active.  You don’t need a gym to stay active and it doesn’t need to take up hours of your time.

2.           Make exercise mean something to you.  For many people, exercise is a means to an end - like a way to lose weight - but staying active has to mean something to you right now.  Think of it as a way to reduce stress, a little time to yourself each day, or a way to keep your energy level up.

3.           Find your own exercise path.  You have the freedom to do whatever activities you like.  Do things you enjoy and are easy to do like walking, playing basketball, etc.  Make a pact with a friend if that helps keep you on tract.

 

Following are some tips to help to keep you motivated:

·              Be realistic.  Don’t start off trying to exercise for an hour every day if you haven’t been active for years.  Begin with 20-30 minutes of activity two to three times a week.

·              Don’t compare yourself to others.  You may never look like some trim and fit people that you see on TV or in the gym, but don’t let them deter you.

·              Don’t expect to be perfect.  If you miss a day or two of exercise or your workout doesn’t go well, accept it and move on. 

·              Get a partner.  This could be a spouse, a boyfriend, your best friend – anyone who will be there encourage you, and sometimes gently remind you, to keep on moving.

·              Break it up.  If you don’t feel like going for an hour long walk, do three 20 minute walks instead.

·              Make it convenient.  Exercise at home if you’re short on time.  Get up early if you’re too tired to work out at the end of the day. 

·              Keep it fun, simple, and varied.  Not doing the same activity day helps to keep you going.  How about a walk on Mondays, Wednesdays, Fridays and swimming Tuesday and Thursday?

·              Keep track of your progress.  Writing down when and how long you exercise, what you did, etc. will help you to see changes and improvements over time.

 

Remember that the more you practice the better you’ll get and it’s your own actions that help to keep you motivated.  So throw away all of those old excuses and keep on moving!

Posted on March 8, 2010

Exercise Away The Winter Blues

Exercise to Relieve Stress

 

When you exert yourself physically, your body releases chemical substances that act as natural pain killers and help lower stress levels.  Every bit of activity counts, and you don’t have to stick to a fitness routine.  Here are some tips to get started:

 

• Walking is the number one stress reliever.  Try to get your heart going a little faster for at least 15 minutes a day.  Even a few minutes of walking, several times a day, can provide stress relief.  Running can also reduce stress. 
• Exercise in a natural environment for extra benefits.  Nature triggers your brain to relax, so try to mentally picture being in the mountains or walking on the beach.  Or try a walk on a nature trail instead of a busy city street. 
• Pick the type of activity that you enjoy.  Some people like to exercise alone while others enjoy being in a group. 
• Try some stretching exercises.  Stretching helps to relax tense muscles and decrease the stress hormones in your body.

Exercise to Improve Your Mood

 

• Exercise can increase your energy level and also helps you sleep better. It helps distract you from your problems.  When you’re well rested and enjoying the day, you’ll hold off feelings of sadness. 
• Group exercise is a great way to meet people and make new friends.  You’ll laugh, talk, play, and spend time with people who face the same issues in life as you do.  Getting out of the house makes you feel less lonely and isolated. 
• Get in shape so your body looks better and you feel better.  It won’t take long before others notice and compliment you.  You’ll like what you see when you look in the mirror and feel better about yourself as a person. 

Don’t forget - Everyone has less than happy times in their life and sometimes there’s really nothing wrong.  Sometimes a good dose of physical activity can be the perfect cure.

Posted on February 2, 2010

Exercising Inside the Box

Do cold temperatures, wind, snow, or rain make you want to hibernate? You don’t have to give up your exercise routine just because it’s winter time. Now is the perfect time to think “inside the box” and come up with an exercise program for indoors. Movement is the key to staying active and several short bursts of activity throughout the day will work. Use your basement or slide back the furniture in your living room and get moving! 

• Walk around the house.  If you are on the phone, talk and walk at the same time. Carry in your groceries one bag at a time. Take several trips to the laundry room instead of carrying one large load.
• Dust off your old exercise videos and DVD’s. The music and routine may have changed but you still get a workout. Don’t forget about those old yoga and palates videos too. If you don’t have any at home, check with your local library.
• Use your stairs. Walk up and down all of your stairs as many times as you can or try taking two at a time for a little extra workout. Use the bottom stair to step up and down leading with one foot.
• Jump rope. If you don’t have one, pretend you do. Or, pull out that old hula hoop.
• Play chase or hide and go seek with your kids or pets.
• Go to the mall and walk while you window shop.
• Do speed cleaning and you’ll work up a sweat. Organize your closets/attic to get in a little more activity.
• Lift weights. Use a larger can of vegetables or beans or plastic jugs with handles that are partially filled with water or sand. Lift them away from your sides, overhead, and out in front of you.
• Do crunches, jumping jacks, push ups, or lunges while you watch TV. Check the listings and see when fitness shows come up.
• Make a music play list for your Ipod and dance around your living room for as long as you can. You can also walk or jog in place.
• Use an old pair of panty hose as a resistance band. Step on the waistband, pull on the legs and stretch them as far as you can.

Posted on January 6, 2010

Walking Without Whining

Are we there yet?” “My legs are tired!” “I want to watch TV!”

Do these words sound familiar? Getting your children to go for a walk with you can be a real challenge, but the effort is worth it. Your children will benefit for the rest of their lives if you can get them to enjoy physical activity. Kids should be active every day to help burn calories as well as build strong bones and muscles. Physical activity in young children also helps early brain development and learning.

Walking is a great way for families to get in shape together. The best way to get fit is to walk briskly, include some hills, swing your arms, and to try and walk for about 30 minutes three or more days a week. If some family members are in better shape than others, they can wear a backpack filled with water bottles and other supplies. The extra weight will provide a good workout for fitter walkers if the pace needs to be slower for less fit family members or children.

Be a Healthy Role Model:
One of the best ways to get your kids moving is by setting a good example. Make physical activity part of your daily routine by taking family walks or playing active games together. Making activities fun and different also helps to keep children interested. Try out one or more of these ideas:

• Make walking sound exciting by saying “we’re going out for an adventure” or “we’re going out to explore.”
• Play games along the way like “I spy” or “hide and go seek.” Go for a horse back ride on an imaginary horse that walks, trots, and gallops to the park. Have your children imitate how other animals walk or run. Make up silly steps together like taking two large steps and three tine steps, counting as you go along.
• Have your walking route include playgrounds, streams, parks, and other fun places. Take pictures and start a walking scrapbook.
• Turn you walk into an “earth day” and pick up trash along the way.
• Teach your child the colors of the traffic lights and what they mean. Go over important safety points like street crossing, staying on sidewalks, etc.
• Take along guidebooks for flowers, trees, birds, etc. or collect samples.
• Map your route and teach your child how to navigate and read a map.
• Buy your child a sports watch and/or pedometer to track time and distance.
• Come up with a “question for the day” and use the walking time to get to know your child better.

Ideas to Remember:
• With regular walking, children will gain strength and capacity. Start slowly and pick up the pace and distance to match the level of enthusiasm.
• Be prepared to cut a walk short, but praise your children for their effort and interest.
• If your time is limited, walk with your child during the warm up and then push him/her in a stroller so you can pick up the pace.
• If you are going out with your kids, think about whether you really need to drive. Or, drive part way and walk the rest of the way.
• Have your child ride their bike a while you walk along.
• Set up a neighborhood walking/biking club with other parents. Take turns going out with a group of kids after school or in the evening. This gives parents a little time to themselves to run an errand or exercise without their kids.

Posted on December 1, 2009

Working Out at Work

Are you one of those people who feel like you don‘t have time to add activity into your work day? Being physically active is not just about sports or going to the gym. There are many simple ways to be more active even if you spend most of your day at work. The experts say that any amount of activity helps and the benefits are cumulative. Here are some ideas to help get you moving:

Squeeze in Walks
• Go for a walk before heading to work or walk to work if you live close enough
• Get off the bus one or two stops early and walk the rest of the way
• Take the stairs and avoid elevators
• Walk to a co-worker’s desk instead of using email or the phone
• Ask your co-workers to join you for a walk on your break or during lunch
• Hold walking meetings
• If you spend a lot of time on the phone, get a headset so you can move around while talking
• Find excuses to walk more – find a restroom or coffee pot that is on the other side of the building
• At the end of your day, climb the stairs or go for a quick walk before heading home

60 Second Aerobics
Supplement your exercise routine by trying some of these at your desk:
• Check your watch or clock and do jumping jacks for one minute.
• Run/jog/march in place for 60 seconds.
• Pretend that you’re jumping rope by hopping on alternate feet or both feet at once.
• While seated, pump both arms over your head for 30 seconds, then quickly tap your feet on the floor for 30 seconds. Repeat 3-5 times.
• Walk around your office or an empty room as fast as you can.
• Do walk lunges in your office or down the hall.
• Take the stairs, two at a time if you need a harder workout. Do this 5-7 times a day.

Don’t Forget Strength Building and Stretching
To ease stress and keep your muscles strong and flexible, try these ideas:
• Do one-legged squats (hold on to a table or wall for support) while waiting for the copy machine or website to load.
• Sitting in your chair, lift one leg off the seat, extend it straight out, hold for 2 seconds, and lower your foot slowly toward the floor and hold for several seconds. Repeat using the other leg.
• Place both hands on your chair arms and slowly lift yourself off the chair. Lower yourself back down but stop short of the seat. Hold for a few seconds. Do 15 times.
• Sit tall in your chair, stretch both arms over your head and reach for the ceiling. Hold for 10 seconds and try to reach higher with your right hand, then your left hand.
• Sitting up straight, try to touch your shoulder blades together. Hold and then relax.
• Sit facing forward, turn your head to the left and your torso to the right, and hold for a few seconds. Repeat 15 times alternating sides.

One last thing - don’t be embarrassed if your co-workers or boss catch you in the act. Chances are they will support your efforts and might even join you for a walk!

Posted on November 3, 2009

Schools Encourage Walking and Biking

Are your children spending too much time watching TV or playing computer games?  Maybe you’re worried they aren’t getting enough exercise?  With kids back in school, they are spending even more time sitting in the classroom.  Having your children walk or ride their bike to school is a great way to increase their activity level.  And, it’s possible that your child’s school is also trying to incorporate more activity into the day.

 

The Alliance for Community Choice in Transportation (ACCT) works with Safe Routes to School and the Virginia DMV to help provide safety lessons and special school events to promote walking and bicycling.  ACCT has worked with several area elementary schools to encourage kids to be more active on school grounds.  Here are a few examples of the ways they get students up and moving:

 

Greenbrier  – “Walking Wednesdays” is a program where kids walk around the block or school track before, during, or after school to get in a little more exercise.  They distribute free pedometers to help track the number of steps taken.  A walking map for routes to the school can be found on their website (http://www.ccs.k12.va.us/News_Archive/docs/Greenbrier_WalktoSchool_map2005.pdf).

 

Burnley-Moran – Their “Walk to School Day” is held on the first Friday of each month and children are encouraged to walk instead of riding the bus.  If they must take the bus, then they walk around the track or school after getting off, just to get in a little more exercise.

 

Clark – “Take Your Teacher for a Walk” during recess is Clark’s way to get teachers and kids walking together for about a mile around the school’s playground.  They are also starting a “Walk and Talk” club to encourage students to talk to each other as well as learn more about the school while they walk for exercise.  Keep your eyes open for the new walking maps they are working on which show safe crossings and distances.

 

Woodbrook – The new 1100-foot nature track connects the school with several streets in their area.  This stone dust trail makes it easier for kids to walk to school and not get their feet wet by cutting through the grass.  The school is also working with the community to get other paths built to make walking more user-friendly.

 

Venable – This City school changed the drop-off location for students driven to school, making it farther from the school so kids will have to walk a little more.   They also hold a yearly walk-a-thon as a PTO fundraiser.  Besides promoting a healthy lifestyle, the money raised is used to purchase equipment for the school.

 

Safety Tips

 

Kids under 10 years of age have trouble judging speed and distance accurately and young children may not be able to read street signs.  Keep this in mind when deciding whether your child can walk or bike.  Here are some simple rules to practice with you children. 

 

·        Walk on the sidewalk.  If you have to walk on the road, always face the traffic and stay as far off the road as possible.

·        Cross only at corners or marked crosswalks.  Use crosswalk buttons and look both ways before crossing.

·        Walk, don’t run when crossing.

·        Wear comfortable clothes in colors that stand out. This helps drivers and pedestrians to see you.

·        Leave the Discman or iPod at home. Listening to music prevents you from hearing a car or a pedestrian.

·        Always wear a safety approved bike helmet.

·        Ride bikes on the right side of the road in a single file.  Ride in the same direction as the cars are traveling.

·        Come to a complete stop before crossing streets and railroad tracks.

·        Use hand signals when turning and stopping.

·        Give walkers the right of way.

·        Use a bell to alert walkers that you are passing.

·        Stay with a group whenever possible.

·        Never accept a ride or anything else from a stranger.

Posted on October 6, 2009