Yoga Is Good Exercise

We all know that being physically active is important.  Most people think you need to walk, take aerobics, ride a bicycle, etc. to get the benefits of physical activity.  While these types of activities are important, there are many different ways to exercise.  Over the next few months we will look at alternative ways to become more active that you may not have thought about or have been reluctant to try.

 

What is yoga?

Yoga strengthens and stretches your body by doing a series of postures or poses.  Poses range from lying on the floor completely relaxed to harder ones that give you a more intense workout.  Yoga also helps to calm you and manage stress through controlled breathing exercises.  It has become very popular because anyone can do it.  You can be short or tall, young or old, a great athlete or a recovering couch potato.  You can take it slow and easy or get the most vigorous workout of your life.  There are many styles of yoga so click here for descriptions:  http://yoga.about.com/od/typesofyoga/a/yogatypes.htm

 

What are the benefits?

Yoga provides a number of benefits and targets areas that are often overlooked in other activities. 

·         Flexibility – increased range of motion for your muscles and joints helps prevent injuries as you go about your daily activities

·         Strength – some poses require you to move slowly and support your body with your arms, legs, chest, and stomach in ways that you don’t normally do

·         Muscle Tone – as you get stronger your body will look better and your posture will improve because of the muscles you develop

·         Pain Prevention – increased flexibility and strength can help improve or prevent pain in many areas of your body

·         Better Breathing – learning how to use your lungs and breathe deeply has physical and mental benefits

·         Stress Reduction – concentrating on what your body is doing provides a break from all of your daily worries and concerns

·         Weight Management – depending on the type of yoga you do, it may help you to burn calories.  If this is your goal then aim for a 90-minute class at least 3 times/week.

 

How do I start?

If you are new to yoga it is helpful to take a class.  Teachers will make sure you learn the right way to do the poses so you do not injure yourself.  If you have existing health concerns, like bad knees or a sore back, they show you how to avoid poses that may hurt.  Hatha or Vinyasa yoga are great classes for beginners and there are many places in our area that offer these.  Search online for gyms or yoga studios or contact Charlottesville Parks and Rec for information about upcoming classes (http://www.charlottesville.org/Index.aspx?page=32)

 

If you want to try yoga at home, rent a DVD from the library, try a free video online, or consult your TV program schedule.   Remember … you do not have to do every pose or hold it as long as suggested.  And do not do something if it hurts or is uncomfortable. 

 

You can get health benefits from taking even one yoga class a week so give it a try.  It is a great way to add variety to your weekly physical activity routine.

Posted on January 10, 2012

Keeping Kids Active When They Don't Like Sports

Let’s face it, not all kid like sports.   Maybe they don’t like competition or they are afraid of getting hurt.  Sometimes they just don’t understand the rules or don’t find playing a sport much fun.  You should aim to keep your child active for at least one hour every day to help maintain a healthy weight and build strong muscles and bones.  Physical activity is also helps improve self-confidence.  If you have kids who don’t like sports, here are some ideas to help keep them active.

 

Everyday Activities

Build activities into your kids’ normal daily routine to help keep them active like:

·         Walking or riding a bike to school or to visit friends

·         Playing on the playground

·         Active chores like washing the car, walking the dog, mowing the lawn, playing with younger siblings, gardening, and raking leaves

 

Games

 

Most kids like to play games; the more active they are the better.  How about:

·         Hide and seek

·         Tag or Marco Polo in the pool

·         Frisbee

·         Treasure hunts

·         Musical chairs

·         Leap frog

·         Hide and seek

·         Hopscotch

·         Jump rope

 

Family Activities

Get the entire family to spend some quality time together while moving:

·         Pack a picnic and take a hike together

·         Bicycle to a local park

·         Put on your favorite tunes and have a family dance night

·         Fly kites on a windy day

·         Have a snowball fight, build a snowman, or go sledding

·         Join in a charity fun walk

 

Individual Sports

Maybe the real reason your kids don’t like sports is because they don’t like being on a team.  Individual sports are great because there’s less pressure to compete, and you do them just because they’re fun. They might want to consider:

·         Swimming or diving

·         Ice skating

·         Gymnastics

·         Golf

·         Tennis

·         Skateboarding

·         Martial arts

·         Bowling

·         Yoga

·         Dance

·         Karate

 

Encourage your kids to stay active whatever they decide to do.  If they get bored or tire of one thing, then toss out some new ideas so they will try something different.  Help your children find an outlet for their energy while they develop new skills along with a healthy body.

Posted on December 6, 2011

Keeping Fit This Fall

We’re just came through one of the hottest summers on record!  And, if you were like a lot of people, your air conditioner got a much better workout than you did!  The weather has changed, and this is one of the best times to “fall” back into getting regular exercise while taking advantage of the seasonal activities our area has to offer. 

 

The great thing about Fall is that many of the things you enjoy doing during the summer are just as fun this time of year – maybe even better since the temperatures are cooler!

·         Tennis – Charlottesville and Albemarle have a number of public courts you can use for free http://www.cyberstrong.com/tennis/courts.asp

·         Walking, Biking, and Hiking – If you don’t feel like driving to the Blue Ridge Mountains, check out the trails around town and enjoy to fall leaves. http://www.localmotionhome.info/maps.php 

·         Jogging and Running – Start getting in shape now and plan to participate in one of the many races scheduled for this fall and winter. http://raggedmountainrunning.com/the-racing-scene/upcoming-area-races

 

Seasonal Activities

Every season presents many chances to get moving, so check out these Fall ideas:

·         Leaf raking – get your kids involved by seeing who can rake up the biggest pile in the shortest amount of time.  Then use filled leaf bags to create an obstacle course.

·         Pick your own apples (http://www.cartermountainorchard.com/) or play in a corn maze (http://www.greenfieldfallfest.com/)

·         It’s planting season for grass, trees, bulbs, and even some vegetables.  Gardening is good exercise.

·         Collect, split, and stack your supply of firewood for the winter.

·         Have a game of flashlight tag, now that it gets dark earlier

·         Go for a walk in the woods and look for animal tracks or identify the birds that are migrating for the winter.  The Ivy Creek Natural Area offers several programs to help you learn how.  (http://ivycreekfoundation.org/education/calendar.html)

·         Clean and store all of the outdoor items you won’t need until next year.  Put away flower planters, swimming gear, etc.

·         Play some backyard sports like flag football or soccer.

 

The days may be getting shorter but that shouldn’t keep you from enjoying all of the fun fall activities.

Did You Know?

Find more ideas to help you and your family stay active.  Click here to learn more.

Posted on October 20, 2011

Staying Active on the Sidelines

Do you feel like you’re always in the car or standing on the sidelines while your kids stay active?  Many parents spend lots of time shuttling their kids from one sport or activity to another.  If you aren’t in the car then you’re probably sitting on the sidelines watching them play sports or take lessons.  You don’t have to let your own activity and health take second place - there are ways to stay active right along with your kids.

 

Make Your Kids Active Time Your Active Time

Use the time while your child is playing or practicing to get active yourself:

·         Walk/jog around the field – get the other parents to join you

·         Use the spare swim lane while your child takes lessons

·         Try stretching or strength activities on the sidelines

·         Ditch the car and walk around the neighborhood while waiting for practice or lessons to finish up

·         Get in the recreation center to fit in a quick workout during a child’s practice

·         Get involved in the sport – coaches and referees stay active and on the move

 

Try Activities Together

Save some money on babysitters and spend quality “active” time together by trying:

·         Yoga for moms and babies

·         Aerobics for parents and kids

·         Stroller walking groups

·         Biking, hiking, and walking together – how about biking to practice?

·         Ice or roller skating

 

Use Your Lunch Break

If all else fails, use your lunch break to do activities just for you:

·         Take a walk or jog with a buddy

·         Find a lunchtime class

·         Join the recreation center near where you work

 

There’s no doubt that being a parent takes up a lot of time.  But even grabbing 10 minutes of physical activity provides great benefits.  Just make sure your total activity every day adds up to 30 to 60 minutes and you’ll stay healthy for your kids.

Find more ideas to help you and your family stay active.  Click here to learn more.

Posted on September 6, 2011

Biking, Hiking, and Horses - Something for Everyone at Preddy Creek

If you’re looking for a new place to explore, check out Preddy Creek Trails Park, Albemarle County’s newest outdoor treasure.  After about two years and more than 1,600 volunteer hours preparing this natural area for recreation, the Preddy Creek Trails Park officially opened in May for everyone to enjoy.

 

The park’s trails are hard packed and fairly smooth, making them easy for walkers.  Beginner mountain bikers will appreciate that the trails are fairly wide with only a few tight turns and switchbacks.  More experienced bikers will find the area challenging enough to get a good workout.  This is the county’s first park with designated trails for horses.  The parking area is large enough for trucks with horse trailers and has several places where you can tie your horse. 

 

Since this park caters to a variety of outdoor activities, please be considerate when meeting people on bikes and horses.  You can bring your dog, as long as it’s on leash.  Whether on foot or bike, watch out for small stream crossings and a few rocks and logs. 

 

So grab your friends or family, pack a picnic, and head out for a great summer outing.

 

What’s There?

·         571 Total acres - 452 located in Albemarle County, 104 in Orange, and 15 in Greene

·         8.6 miles of trails (and more on the way) for hiking, mountain biking, running, and horseback riding - Click here for a trail map

·         The land is gently rolling and the trails are easy to moderate – perfect for young children and novice mountain bikers

·         Restrooms

 

Directions

The park is located at 3690 Burnley Station Road, in Albemarle County.  Take 29 North and go 4 miles beyond the turn-off for the airport.  Take a right on Burnley Station Road, travel 2.6 miles, and look for the park entrance is on the left.  The park is open all year round from 7 AM to dark.

 

Find more ideas to help you and your family stay active.  Click here to learn more.

Posted on August 4, 2011

Out of Bed and Back to Phys Ed

Physical activity has always been a big part of life for BJ Santos.  As a teenager she was involved in gymnastics, and this activity led to a back injury.  She continued her active lifestyle, learning how to compensate for her injury.  It’s easier to do when you’re younger but eventually age catches up with you and an old injury can rear its ugly head.  That’s what happened to BJ and, when she hit middle age, she was no longer able to compensate for or ignore her painful back injury. 

Doctors prescribed pain medicine and told BJ to stop exercising but this was neither an option nor a solution.  As a physical education teacher at Murray High School, being active with her students was her job.  She also took yoga, taught classes at ACAC, and was an avid gardener.  So she consulted with several doctors until she found just the right person who understood that a sedentary lifestyle was not a solution for her pain.  She underwent successful back surgery but then the healing really began.

 

Staying Motivated – Lessons Learned

BJ was on restricted activity for 6 months after surgery and wore a back brace.  Slowly she was able to resume some limited exercise using an elliptical trainer and lifting weights for lower body strength.  As her back continued to heal, her exercise routine increased, and slowly but surely she was starting to feel like herself again.  During this process she learned some important and valuable lessons that might help others who have had injuries or surgery:

·         Many Avenues to Success – Surgery and injuries may present “detours” but should not be seen as roadblocks.  BJ may never run a long distance race again but is discovering new and different ways to stay active.

·         Health insurance –BJ discovered that moving around actually made her feel better than just sitting  around.  Staying active is like an insurance plan to living an independent, long, and healthy life. 

·         It’s Addictive – There’s no doubt that the physical activity “high” helps to reduce stress and create a positive outlook.  In BJ’s case, it’s given her back her life, allowing her to get off pain medicine and resume doing what she’s always done.

 

We could all follow a bit of the advice that BJ shares with her high school students while trying to motivate them to stay active.  “You don’t need to be an athlete or play a sport.  Just find something you enjoy doing and you will experience success.”  

 

Posted on July 6, 2011

From Stressed to Success

Cherie Snead is a VERY busy person!  She has a family, a dog, a job, and two sets of aging parents, all of which require significant time commitments.  Thirty years ago Cherie had more time to exercise and was in great shape.  But, as we all know, life happens and Cherie found herself taking care of everyone else but herself.  Yearly reminders from her doctor about her increasing weight plus chronic aches and pains were not enough to make Cherie sit up and take notice.  Then last fall her life became so stressful that she found herself snapping at people for no reason.  She wasn’t coping with the stress and knew something had to change.  She went to the doctor hoping for a “magic pill” but left with the advice to start exercising.

 

The Exercise Prescription

Although Cherie had been walking her dog about two miles a day, she failed to notice how good the dog felt. He wasn’t gaining weight and didn’t have aches and pains!   But Cherie did take notice of how bad her aging parents felt.  They had never exercised and were paying for it in their later years with chronic pain and the inability to move around.  When a flyer about the Smith Aquatics and Fitness Center arrived in the mail, Cherie’s husband suggested they check it out.  Before she knew it they had both signed up to use the Center. 

 

Put it on Your Calendar!

With her busy schedule, Cherie quickly realized that she had to make exercise a priority.   This meant scheduling it, just like any other appointment, no excuses accepted.  She started her routine out slowly to gain strength and endurance.  At first she used the stationary bike for 10-15 minutes and then swam for same amount of time, three times a week.  She started feeling better so gradually added more time and days to her workout.  Then she signed up for Express Resistance, a class that uses weights, bars, and bands to tone muscles and increase body strength.  Soon Cherie was working out five days a week and loving every minute! 

 

The Results

Cherie has lost 10 pounds but more importantly, her quality of life has improved dramatically.  She finds her joints are not nearly as stiff and she has gone from taking pain medicine several times a day to only a few times a week.  Her clothes fit better, her appetite is under control, and she has much more energy when she’s done exercising.

 

Cherie plans to live to 120!  With all the things she wants to do, Charie knows exercise is the key.

Posted on June 1, 2011

The YoYo Exerciser

Lewis Martin III is a self proclaimed “yoyo exerciser!”  He was always active as a kid but when he got to that “certain age,” he noticed his pants were getting too tight and he just didn’t have the same stamina and energy that he’d had in his 20s.  Does this sound familiar? 

 

Why Exercise?  His Wife Made Him Do It!

Lewis had not been physically active for a while, staying busy with his law practice and family.  Thinking he needed a little encouragement, his wife signed him up for Charlottesville Parks and Recreation cardio-program.  Like a good husband, he showed up at the designated time and place for his first class.  Looking through the studio door, Lewis noticed the room was full of women, and he assumed he was in the wrong place.  At that moment, he made a huge (and brave) decision to join in the class and see what it was all about. 

 

What Keeps Him Going? 

Lewis decided he might feel more comfortable if he had some male support, so he recruited a lifelong friend to join the class.  They started attending twice a week and discovered many surprises and benefits.  Lewis raves about the instructor, Janet Pond, who encourages people to work at their own pace, reminding everyone that it is NOT a competition and they are there to have fun too.  The group is diverse and includes several “aging” baby boomers, many of whom have found their way back to exercising.  Each class starts out slowly and gradually increases in intensity until everyone has had a good cardio workout at the end.

 

What Else?

Lewis states that the social aspect of class keeps him going.  The other participants provide friendship, and they encourage and inspire each other.  With membership in the Smith Aquatics and Fitness Center, Lewis can take advantage of the fitness area and lifts weights.  Now that he is training for the Charlottesville Men’s Four Miler race in June, Lewis needs that kind of well-rounded fitness routine.  

 

Lewis says that his regular exercise regimen helps curtail his eating, gives him more energy, helps him stay alert, and best of all … his pants now fit!

 

For more information about this class and others at Smith Aquatics and Fitness Center go to http://www.charlottesville.org/Index.aspx?page=2807.  The Smith Center has a variety of fees and passes and offers a discount to Charlottesville residents.  You can attend the above class on a drop in basis so why not give it a try?

Posted on May 3, 2011

Take Ten

Does a 10-minute workout sound too good to be true? Absolutely not! You don’t have to spend hours in the gym to burn calories, gain strength, or help reduce stress. The idea is to attack your workout by intensifying the things you already know. Move as hard as you can, and afterwards you'll feel healthy and have more energy.

Ten Minute Workouts

Remember to crank up the intensity and work harder than usual. Here are some ideas that you can do at work or at home:

• Walk – Walk around the block or find a medium sized hill and walk up it as fast as you can. Recover with a slow walk back down then repeat.

• Jog in Place – Lift your knees and pump your arms to get your heart rate up for 10 minutes.

• Climb Stairs – Start out with two trips up and down a flight of stairs. Pick up the pace on the next two trips and walk back down at a moderate pace. For trips five and six, skip every other step. For trips seven and eight, pump your arms as you climb. If necessary, hold the railing for safety.

• Shadow Box – For one minute, step side to side with your hands up as if to protect your face. Increase the size of the step for the second minute, almost squatting at the midpoint. For minutes three through five, plant your feet and “punch” with each arm about 16 times. Don’t forget to practice your jabs, upper cuts, and cross punches. Then repeat.

• Dance – Put on your favorite fast music and dance around the house.

• Jump Rope – Walk in place for one minute to warm up and then jump rope with feet together for two minutes. Walk in place for one minute. Repeat several times. If you don’t have a jump rope you can pretend!

• Bike – Ride your bike around the block as quickly as you can.

• Housework– Run the vacuum cleaner through a couple of rooms and/or dust, mop, or sweep as fast as you can. Your house will be clean and you’ll get in a workout.

• Run – Try running for ten minutes instead of jogging.

• Sports – Dribble a basketball or soccer ball around your street or yard. Challenge your kids to a quick game of tag, and you’re “it!”

• Yoga – Instead of your entire routine, just do sun salutations for 10 minutes. Check out the poses and add in your own ideas for variety http://yoga.about.com/od/yogasequences/ss/sunsalutesteps.htm

• Other Ideas - Sometimes you might want to focus on a certain part of your body like your arms, legs, or stomach. Check out Fitness Magazine (http://www.blogher.com/frame.php?url=http://www.fitnessmagazine.com/workout/express/10-minute/) for their ideas on how to get fit in 10 minutes or less.

Posted on April 4, 2011

Getting the Most From the Local Motion Website

If you’ve been keeping up with Local Motion news but never ventured further on the website, now’s the time to check it out!  You may be missing out on some useful tools to help you stay active:  http://www.localmotionhome.info

 

Home Button:

·          “News” -  look here for current and past e-bulletins

·          “FAQs” – for information about Local Motion and how to get involved

 

Getting Started Button: 

·         “Tips to be Active” provides handy pointers to help jumpstart efforts to get moving at home or at work.

·         The “Distance Calculator” maps a walking/running route.  Type in your start and finish locations; the calculator will provide printed directions, the exact mileage, and a map.

·         “Burn Those Calories” calculates how many minutes it takes to burn up calories in commonly eaten foods while engaged in different types of activities.

·         “Maps for Active Living” provides more information and maps of trails, greenways, bikeways, and natural areas in or near Charlottesville and Albemarle.

 

Share Your Story Button:

·         “Testimonials” - Read more about what inspires your friends and neighbors to get active.

·         “Share Your Story” – Do you have a particular activity or place where you like to be active?  If so, let us know and we’ll feature your story on the website.  It will help inspire others!

 

What’s Happening Button:

·         “Area Events” helps you locate free and low-cost opportunities for being active in our area.  Learn about upcoming events such as nature hikes, dancing, fun runs, fitness classes, and activities tailored to your age group.

·         “Submit a Community Event” for us to post.  Let others know about upcoming free or low-cost events that get those muscles moving.  Promote your fundraising or charity fun-run, as long as it allows beginners (i.e. walkers) to participate at low or no cost.

·         “Area Resources” provides links to help you find physical activity classes, clubs or programs that are free, low-cost and/or offer discounts or scholarships.

·         You’ve already signed up for the “Local Motion E-Bulletin” but add the names of your friends and family so they can receive this monthly publication too.

Posted on March 3, 2011