HBCOA 714.374.1524 • SENIOR CENTER IN CENTRAL PARK 714.536.5600 • HOAG HEALTH & WELLNESS PAVILION 714.374.1578 • TRANSPORTATION 714.374.1742
Health & Wellness Tips
Staying Healthy and Fit
Physical activity and a healthy diet are important immune system boosters. The more you move, the more your body is able to help fight inflammation and infection. Low impact exercise is a perfect way for senior citizens to stay fit. Diets rich in fruits, vegetables, and lean meats can also give your immune system a boost. Fruits and vegetables are good sources of antioxidants which protect your cells from damage and keep your body healthy.
Dance Room Schedule
Maybe this should be under the Wellness Pavilion section along with the Training Room section. Or, if you even need it.
Tuesday
08:00 AM - 08:50 AM Pilates Mat Pilates Mat
09:00 AM - 09:50 AM Pilates Chair
10:30 AM - 11:30 AM Yoga
05:30 PM - 06:30 PM Family Martial Arts
06:30 PM - 07:45 PM Martial Arts for Adults & Seniors
Wednesday
09:00 AM - 10:00 AM Zumba Gold©
05:30 PM - 06:30 PM Gentle Yoga
07:00 PM - 08:30 PM Line Dance Level 1+
Thursday
10:00 AM - 11:00 AM Yoga
06:00 PM - 07:00 PM Beginning Egyptian Belly Dance
07:00 PM - 08:15 PM Egyptian Belly Dance – Intermediate
Friday
09:00 AM - 10:00 AM Zumba Gold & Zumba Toning
10:00 AM - 11:00 AM Yoga
Saturday
10:00 AM - 11:00 AM Family Martial Arts Family Martial Arts
11:00 AM - 12:00 PM Martial Arts for Adults & Seniors
Summer Recipes
Strawberry Chocolate Greek Yogurt Bark Greek yogurt gets studded with fresh strawberries and chocolate chips and then frozen so you can break it into chunks just like chocolate bark (but healthier!). This colorful snack is perfect for kids and adults alike.
Ingredients: 3 cups whole-milk plain Greek yogurt ¼ cup pure maple syrup or honey 1 teaspoon vanilla extract 1 ½ cups sliced strawberries ¼ cup mini chocolate chips
Directions:
Step 1 Line a large rimmed baking sheet with parchment paper.
Step 2 Stir yogurt, maple syrup (or honey), and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips.
3 Healthy for Heart Foods
Oatmeal - High in soluble fiber, oatmeal is among a number of foods that may help lower your "bad" cholesterol levels. To maximize heart-health benefits, forgo the instant variety in favor of the real stuff and avoid heaping sugar, syrup, or other sweeteners on top.
Salmon - Believed to reduce your risk of heart attack, cardiac arrhythmia and high blood pressure, salmon contains high amounts of antioxidants and omega-3 fatty acids. Not hooked on the flavor? Try substituting mackerel, sardines or herring and enjoy similar health benefits in doing so.
Blueberries & Strawberries - Full of antioxidants, potassium and vitamin C. They contain compounds that help dilate blood vessels and decrease blood pressure, and research shows that strawberries offers similar benefits. A study showed that women between 25 and 42 who had at least three weekly serving of blueberries or strawberries saw a 32% reduction in heart disease risk.
Tips for Seasonal Cold
We are coming into the season of colds, the flu, sore throats and sniffles! Here are some tips to stay healthy:
- Taking vitamin D, C & zinc.
- Get enough sleep and reduce stress.
- Drinking hot tea with raw organic honey.
- Exercising regularly to improve blood circulation will allow immune cells to move and enhance the immune system’s ability to detect and fight infections.
- Washing your hands!
Nutrition Corner
Iron is an essential nutrient, meaning you can only get it from food. Luckily, there are plenty of healthy foods with iron to help you meet your daily needs. Iron is a mineral that serves several important functions, mostly carrying oxygen throughout your body as a part of red blood cells. Here are 5 foods that are high in iron:
- Spinach
- Legumes
- Red meat
- Pumpkin seeds
- Quinoa
Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own.
Cold Shower Benefits
You may prefer warm showers to cold ones, however, there may be some health benefits you’re missing out on. Showering in 50 to 60 degrees Fahrenheit water is considered a cold shower.
- They can help you wake up in the morning. When that cold water hits your body, there’s a bit of shock. This shock increases oxygen intake, heart rate, and alertness.
- Increases your circulation. As cold water hits your body and external limbs, it constricts circulation on the surface of your body. This causes blood in your deeper tissues to circulate at faster rates to maintain ideal body temperature. Since exposure to cold temperatures triggers the circulatory system, it can help to reduce inflammation and can help lower cardiovascular disease risk.
- They can also help with depression. Some research shows some positive results for mental health. In one study, participants who took daily cold showers for several months reported decreased depression symptoms. Additional research suggests that cold water may boost your mood and decrease anxiety.
Cucumber Summer Benefits
Want to feel cool as a cucumber during the sweltering heat of summer? Add these refreshingly crunchy fruits (yep, it’s a fruit!) to your plate. Cucumbers are naturally low in calories, carbohydrates, sodium, fat, and cholesterol. Plus, they’re 95 percent water, so they’re naturally hydrating — a must to keep cool!
Cucumber Smoothie Recipe
There are lots of ways to make a cucumber smoothie, so here is one way you can make it! This easy cucumber smoothie is full of fruity, refreshing flavor with pineapple and banana! It’s a great healthy snack or breakfast.
Ingredients:
- Cucumber
- Banana, room temperature
- Frozen pineapple
- Spinach, one handful
- Greek yogurt or coconut milk
- Ice, this adds to the icy texture!
Nutrition Corner
June Fruit Season
Cherries: There are two major categories, tart and sweet cherries. Both are packed with nutrients like potassium, fiber, and vitamin C.
Grapes: Grapes offer a plethora of health benefits, primarily due to their high nutrient and antioxidant contents. You may find them in various colors including green, red, black, yellow, and pink. Red are especially healthy!
Plums: Plums are extremely nutritious and offer a variety of health benefits. They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases. You can consume plums fresh or dried. Dried plums or prunes are known for improving several health conditions, including constipation and osteoporosis.
The Benefits of Vitamin D
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. Before June Gloom comes, spend some time outside this month soaking up vitamin D!
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
(1) Vitamin D fights disease. Reducing your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association. And decreasing your chance of developing heart disease, according to 2008 findings published in Circulation.
(2) Vitamin D reduces depression. Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms. One can also get vitamin D through certain foods to ensure adequate levels of the vitamin. Some foods that contain vitamin D naturally include salmon, sardines, egg yolk, shrimp, fortified nut milk, and grass-fed dairy.
https:// www.healthline.com/ health/food-nutrition/ benefits-vitamin-d
Exercise Spotlight
Dumbbell Lateral Raise
Muscle Group Targeted: shouldes; also known as your lateral deltoid.
How Many Reps to Perform: completing 8-15 reps of this exercise is best.
How Much Weight to Use: select a pair of dumbbells that allows you to complete 8-15 repetitions. For most people this be anywhere from 2lbs-10lbs.
How to Perform the Exercise: start with the dumbbells at your sides, then slowly life them laterally until you’re making a T shape with your arms and torso. Control the weight on the way back down.
Water Your Way to Wellness
Water is essential to good health. Water is your body's principal chemical component and makes up about 50% to 70% of your body weight. Your body depends on water to survive. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
Your fluid intake is probably adequate if:
- You rarely feel thirsty
- Your urine is colorless or light yellow
- Your doctor or dietitian can help you determine the amount of water that's right for you every day.
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:
- With each meal and between meals
- Before, during, and after exercise
- If you feel thirsty
Nutrition Corner Heart Healthy Eating
February is heart health month, and what better way to improve your cardiovascular health than
with your diet! Here are a few of the top food groups for a healthy heart…
Nuts & Seeds - Some great options arealmonds, pistachios, chia seeds, and sunflower
seeds. Nuts and seeds contain healthy fats that can help improve cholesterol, increase
antioxidants, and lower inflammation.
Fruits - Fruits contain phytonutrients that help reduce the risk of diseases like Type 2
Diabetes, Heart Disease, and Dyslipidemia (altered cholesterol levels). Our top picks for fruit are
blueberries, dates, and avocado.
Whole Grains - Whole grains contain a variety of antioxidants, nutrients, and fiber. We recommend choosing organic gluten-free varieties like quinoa, oats, rice, and buckwheat
Nutrition Corner
A Healthy No-Bake Cookie Recipe
Ingredients
- 1 medium very ripe organic banana
- 1/2 cup creamy organic peanut butter
- 1/2 cup almond milk
- 1/4 cup cocoa powder
- 2 tablespoons organic coconut oil
- 1/4 teaspoon pink Himalayan sea salt
- 1/2 cup raw organic honey
- 1 teaspoon pure vanilla extract
- 3 cups organic oats
- 1/2 cup organic chopped dark chocolate
- Line a large baking sheet with parchment paper. Keep it handy.
- In a small bowl, mash your banana until it’s as smooth as possible. You should have about 1/3 cup.
- In a medium saucepan place the peanut butter, milk, cocoa powder, coconut oil, and salt. Heat over medium heat until the peanut butter & coconut oil melt and are easy to whisk.
- Remove the pot from the heat. Whisk in the honey, banana, and vanilla extract until smooth and most of the banana lumps have disappeared.
- Using a rubber spatula or wooden spoon, fold in the oats.
- With a cookie scoop or spoon, drop the dough by heaping tablespoons onto the prepared baking sheet. With your fingers, gently flatten tops and press around the sides to form the mounds into a cookie shape. Press the chopped chocolate decoratively on top.
- Place the cookies in the refrigerator for 30 minutes to chill.
www.wellplated.com/healthy-no-bake-cookies/
Health Benefits of Oranges
Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways. For example, helping to promote heart health and also anemia prevention.
Oranges are also a good source of fiber. One orange (140 grams) packs around 10% of the daily value. Getting enough fiber on a daily basis is essential for overall health and helps keep your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria.
Plus, diets rich in fiber are associated with a number of benefits, including decreased risks of heart disease, colon cancer, and obesity. Oranges are among the world’s most popular fruits — they’re as nutritious as they are tasty!
Nutrition Spotlight Interventions for High Cholesterol and Triglycerides
Cholesterol and triglyceride levels can play a role in Cardiovascular Disease, which is the number one cause of death in the United States. The good news is that there is a plethora of evidence-based research that shows several nutrition habits can improve cholesterol.
Almonds - Nuts are one of the best sources of healthy fats. Recent research has shown that snacking on roughly 43 grams per day of almonds significantly increased HDL levels in adults with elevated LDL cholesterol when compared with people who consumed muffins instead. Feeling like you want a snack?
Try almonds! - Cashews - In another study, 1 to 2 oz of cashews were provided daily to adults with elevated LDL cholesterol and were associated with significant improvements compared to a snack of potato chips. Another study found an increase in HDL in Asian Indians with type 2 diabetes when 30 grams of cashews were consumed daily for 12 weeks
https://www.todaysdietitian.com/newarchives/ND20p50.shtml
You'll Feel Matcha Better
Like green tea, matcha comes from the Camellia sinensis plant. However, it’s grown differently and has a unique nutrient profile.
Once the tea leaves are harvested, the stems and veins are removed and the leaves are ground up into a fine powder known as matcha.
Matcha contains the nutrients from the entire tea leaf, which results in a greater amount of caffeine and antioxidants than typically found in green tea.
Studies of matcha and its components have unearthed a variety of benefits like having high antioxidants, boosting brain function and promoting heart health.
High in Antioxidants: When you add matcha powder to hot water to make tea, the tea contains all the nutrients from the entire leaf. Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and even lower your risk of several chronic diseases.
Boosts Brain Function: The researchers found that matcha causes improvements in attention, reaction time, and memory. Matcha also contains a compound called L-theanine, which alters the effects of caffeine, promoting alertness and helping avoid the crash in energy levels that can follow caffeine consumption.
Heart Health: Some studies have shown that drinking green tea, which has a similar nutrient profile to matcha, may help protect against heart disease. When combined with a well-rounded diet and healthy lifestyle, drinking matcha may help keep your heart healthy and protect against disease.
Heart Healthy Diet
February is heart health month, and what better way to improve your cardiovascular health than with your diet! Here are the top three food groups for a healthy heart...
Nuts & Seeds - Our top picks here are almonds, pistachios, chia seeds, and sunflower seeds. Nuts and seeds contain healthy fats that can help improve cholesterol and lower inflammation.
Fruits - Fruits contain phytonutrients that help reduce the risk of diseases like Type 2 Diabetes, Heart Disease, and Dyslipidemia (altered cholesterol levels). Our top picks for fruit are blueberries, dates, and avocado.
Whole Grains - Whole grains contain a variety of antioxidants, nutrients, and fiber. We recommend choosing organic gluten-free varieties like quinoa, oats, rice, and buckwheat.
Sleeping Tips
An often-overlooked aspect of maintaining a healthy lifestyle is sleep. Sleep has serious implications for your physical and mental health. Adequate sleep will help you recover from exercise, enable your immune system to fight off pathogens, and increase cognitive performance.
Chronic sleep deprivation can have serious consequences on your health. Lack of sleep can also alter memory retention, cause a negative mood, and inhibit your capacity to operate a motor vehicle. Data shows that sleep deprivation impairs your ability to function to a greater extent than if you were intoxicated.
It is important to develop good sleep hygiene that contributes to a healthy lifestyle. Developing good sleep hygiene is to go to sleep and wake up at roughly the same time every day. This will help you fall asleep faster and make sleep less stressful. Developing a routine that you can implement at least thirty minutes before going to bed will help “tell” your body it is time to go to sleep. Adopt activities that will help you relax, such as taking a hot shower, reading a book, and reducing your screen time.
Do your best to make your bed your sleep sanctuary. Definitely try to use your bed primarily for rest and sleep. It helps contribute to a more restful night of sleep and help you build a sustainable habit. Sleeping in a colder temperature helps as well!
Turkey Trotting to Health
Walking and jogging is a great way to improve or maintain your overall health. These activities are low impact, require minimal equipment, and can be performed at your own pace. Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
Benefits of Walking & Jogging
- It helps to build endurance and stamina in the body without being too harsh.
- It strengthens muscles, bones, and also keeps the mind healthy.
- It aids in the prevention of conditions like osteoporosis, osteoarthritis, and rheumatoid arthritis by improving bone thickness.
- It’s an excellent cardiovascular workout that boosts the health of your heart. It helps to keep heart problems and diseases at bay.
- Ensures that blood is pumped faster to the heart and thus, maintains blood pressure. Cholesterol and blood glucose levels are also kept under control.
- Enhances lung capacity and strengthens the muscles of the respiratory system.
- Promotes not just physical but also mental wellbeing.
- Aids in mental health, while fighting depression and stress.
- It removes fatigue, boosts the production of white blood cells in the body, and builds up immunity.
Pumpkin Seeds
This spooky seed might be one of the most undervalued superfoods of all! Pumpkin seeds are an excellent source of plant-based protein, a wide range of B vitamins, and important minerals like iron, zinc, magnesium and phosphorus. A quarter cup of pumpkin seeds contains approximately 180 calories, 10 grams of protein, 2 grams of fiber, and 16 grams of healthy fats.
Animal studies have shown that pumpkin seeds offer benefits for diabetes by way of improved insulin regulation, decreased oxidative stress, and improved kidney function. Also, because of their unique antioxidant nutrients, pumpkin seeds may play a role in reducing the risk of developing some cancers. A few quick serving ideas include sprinkling them onto green salads, adding them to sautéed vegetables, adding them to breakfast cereals (especially oatmeal), including them in smoothie recipes, and also including them in your oatmeal raisin cookie recipes.
Medicine Ball Exercises
Change up your workout routine by adding a medicine ball! The medicine ball can upgrade your workout with benefits that include strength and stability. A medicine ball is also a great option to use to intensify your primary movement patterns. You can squat, deadlift, press, row, throw, pass, and more. They’re also great for partner work. Two people can roll it, throw it, or pass it back and forth. You can tailor how many reps you do to your ability level, but three to four sets of 10 to 12 reps per exercise is usually the sweet spot. If you feel any discomfort in your low back during any these exercises, opt for a lighter ball.
Medicine Ball Slam - Medicine ball slams build strength and power in your arms, core, and legs and gets your heart pumping, making them a great option for a full-body high-intensity interval training session. Use a less-bouncy, sand-filled ball for these to avoid a rebound to the face.
- Stand with your feet hip-width apart.
- Keep your knees slightly bent. Lift the ball overhead.
- Using your core and arm strength, throw the ball to the ground.
- Squat into your legs with a straight back to pick up the ball or catch it on its bounce.
- Medicine Ball Overhead Press - Lift a medicine ball overhead to develop core stability and strength in your shoulders, chest, and back.
- Stand with your feet hip-width apart.
- Hold your medicine ball at your chest.
- Brace your core as you lift the medicine ball over your head. Keep your shoulder blades down your back as you lift to avoid shrugging.
- Lower the ball back to your chest.
The ACSM fitness trends
How Can I Tell if I’m Dehydrated?
Your urine will be dark, and there won’t be very much of it. Light-colored or clear urine is a sign of adequate hydration, whereas dark urine suggests dehydration.
Should I Skip Lunch If I’m Trying to LowerMy Body Fat Level?
Skipping meals is one of the biggest reasons people have high body fat levels. If you are trying to lose body fat, your goal should be to maintain blood sugar levels through the consumption of small, frequent meals. Declines in blood sugar will trigger feelings of hunger which often lead to overeating.
Should I Eat or Drink Anything during Exercise?
Maintaining a constant flow of carbohydrates to muscles and maintaining blood sugar during exertion is an important strategy for success. You should consider sipping on a sports beverage (approximately ó to 1 cup every 15-20 minutes) during exertion to achieve this result. If there are long breaks during an exercise workout, then consuming a carbohydrate snack (e.g., crackers, bread) might be acceptable provided that fluid is also consumed.
1. Online training. The big trend within the health fitness industry as a result of the COVID-19 pandemic resulted in the temporary closure of clubs around the world, forcing innovative delivery of classes. The challenges of engaging clients at a distance resulted in the use of new strategic delivery options. Online training was developed for the at-home exercise experience.
2. Body weight training. Using a combination of variable resistance body weight training and neuromotor movements, using multiple planes of movement, this program is all about using body weight as the training modality. Body weight training uses minimal equipment, which makes it an inexpensive way to exercise effectively.
3. Outdoor activities. Perhaps because of the COVID-19 pandemic, more outdoor activities such as small group walks, group rides, or organized hiking groups have all become popular. They can be short events, daylong events, or planned weeklong hiking excursions. Participants can meet in a local park, hiking area, or on a bike trail typically with a designated leader.
March Your Way into Fitness...
The CDC says that walking briskly for 150 minutes a week, or 25 minutes per day, as a form of moderate physical activity, can actually help keep you healthy and even prevent disease.
4-Week Walking Plan
Instructions:
Each workout will be done for a set period of time. Workouts are set by week. Set a timer on your phone or watch at the start of each session so you're able to keep track of the intervals. There are a set number of sessions, per week. Note that this is a minimum. You can do more if you'd like to and are able to. Schedule your workout into your calendar just before the start of each week to help hold yourself accountable.
Week 1 (3-4 total sessions this week)
20 Minutes
5 Min: Warm up an easy pace
10 Min: Speed up to and maintain a brisk pace
5 Min: Cool it down to an easy pace
Week 2 (3-4 total sessions this week)
25 Minutes
10 Min: Warm up an easy pace
10 Min: Speed up to and maintain a brisk pace
5 Min: Cool it down to an easy pace
Week 3 (4-5 total sessions this week)
30 Minutes
10 Min: Warm up an easy pace
15 Min: Speed up to and maintain a brisk pace
5 Min: Cool it down to an easy pace
Week 4 (5-6 total sessions this week)
40 Minutes
15 Min: Warm up an easy pace
15 Min: Speed up to and maintain a brisk pace
10 Min: Cool it down to an easy pace
For Good Health's Sake, Run, Jump, and Shake
Water aerobics. Thanks to heated pools, you can continue this activity throughout the year. It’s not only good for the heart, the buoyancy of the water protects joints and prevents falls. Most pools have safe entry options like shallow stairs or even lifts.
Walk outdoors in the fresh air and explore nature! It engages the body and mind, ensuring that your muscles —– including your heart —– get a good workout. Join a senior walking or birdwatching group to get more active.
Yoga is very versatile, so it can be easily adapted for seniors at all fitness levels, including seniors with mobility issues. Look for a local yoga class for seniors or work one-on-one with an experienced instructor. Benefits include a healthier heart, better posture, improved strength and mobility, and even improved mood.
Dance classes are ideal at any age, it teaches a great skill while having plenty of fun! In addition to being good for your heart, it’s a great way to socialize, too.
https://umcommunities.org/blog/heart-healthyactivities-for-seniors/
Great Stretches for Stress and Headache Relief
Many of us have had to adapt to sitting in front of a computer for long hours each day, which can cause your chest and neck muscles to tighten as well as headaches. Stretching for just a few minutes can help relive these headaches and stress.
Upper Body Stretches
- Keeping your shoulders relaxed, tilt your chin upward, then gently allow your ear to fall to your shoulder. Breathe through this for 30-seconds, and repeat 2-3 times on each side.
- Bring your right hand to your left shoulder, tilt your chin to your chest, then gently roll your head to your right shoulder until you feel slight resistance from your muscle. Breathe through this for 30- seconds, repeat 2-3 times on each side.
- Slowly roll your head in all directions, and feel for any tightness and overworked muscles. Spend 30- seconds in that spot; continue to roll your head to find any more spots.
- Find a wall or doorway, and face it. Straighten one arm out to a half “T,” then bend the elbow to 90 degrees. Press your arm into the wall or doorframe, then gently turn your body away from your arm until you feel a stretch coming from your chest.
New Year, New You
Happy New Year everyone! For those of you who are new to exercise altogether, here is a brief summary of the general recommendations for exercise.
Cardiovascular Exercise
Frequency: 3-5 days per week for 30-60 min per day of moderate exercise is recommended for most adults.
Mode: Walking is one of the best forms of exercise when it comes to cardiovascular health, so take a walk! If you’re able to, you can also go for a hike or ride a bike. Both of these are excellent forms of aerobic exercise.
Strength Training
Frequency: Each major muscle group 2-3 times per week.
Repetitions: We recommend a repetition range of 10-12, which is the happy medium between endurance training, muscle building, and strength training.
Sets: Anywhere between 1 and 3 sets of repetitions is recommended.
Weight/Intensity: Select a weight or bodyweight exercise that allows you to complete 8-12 repetitions. Any more, and the weight selected is likely too light. Any less, and the weight selected is likely too heavy.
Great Bodyweight Exercises at Home
Push-ups:
- Start in a plank position, hands shoulder width apart, shoulders aligned with your wrists. Breathe in on the way down, and breathe out on the way up during the concentric phase. As you lower to the ground, your chest should be about 1 to 2 inches from the ground.
- Modified Push-up: Use a sturdy table or counter top and perform the above movements.
Planks:
- Place your hands shoulder width apart, fingers spread apart and shoulders aligned with your wrists. Feet should be hip width distanced apart.
- In this position, squeeze your glutes together and brace your core, by inhaling and then exhaling, as if you were sending your belly button to your spine.
- This can also be done on your elbows as well.
Bodyweight Squats:
- Feet are shoulder-width apart and toes are slightly turned out, slowly bend your knees, sending your glutes back, so that your knees do not go over your toes. A way to ensure proper form is keeping your knees aligned with the top of your shoe laces. Evenly distribute the weight in your heels and the outside of your feet.
- At the bottom of the exercise, pause and exhale as you extend, to push back up .
In The Research Cardiovascular Exercise Improves Flu Vaccine Protection in Sedentary Older Adults
A study at the University of Illinois conducted a 10-month randomized controlled trial to determine whether cardiovascular exercise improved antibody responses to the flu vaccine. The study focused on older adults, using almost 150 people with an average age of 70.
Study participants in the cardiovascular group did three exercise sessions per week for a duration of 15-60 minutes. The exercise intensity was done at roughly 55-65% of the participants max capacity, and the modes of exercise were walking, cycling, the elliptical, and stair master.
Participants randomized to the cardiovascular exercise group had improvements in flu protection throughout the entire flu season, whereas those who performed solely balance and flexibility exercises did not. Although there were no differences in reported respiratory tract infections, the cardiovascular exercise group exhibited reduced overall illness severity and sleep disturbance. This study supports the hypothesis that regular cardiovascular exercise improves influenza vaccine responses, likely because of the overall immune system benefits of regular exercise and lower bodyweight.
Woods, et al. (2009). Cardiovascular exercise training extends influenza vaccine seroprotection in sedentary older adults: the immune function intervention trial. Journal of the American Geriatrics Society, 57(12), 2183–2191.
Staying Active During COVID
These are stressful times, I’m sure we can all agree on that. Normally when we are stressed, a good way to alleviate that tension is to go for a run, go on a hike, or do a hard workout. There’s a myriad of research linking physical activity and lower levels of stress. It’s important for us to distance ourselves for the time being, but this leaves fitness enthusiasts in quite a predicament.
Alas, there is hope! There are still steps we can take (no pun intended) to help maintain our health during this stressful time. This month I wanted to give you some exercises to help you stay active during this time that the Wellness Pavilion and outdoor parks are closed.
A 30 - 45 Minute Home Workout
Cardiovascular/Warm-Up
- A 20 to 30 minute walk outside around your neighborhood
Strength/Calisthenics
- Push-ups - three options...
- regular
- modified with hands on a bench or elevated
- structure
- modified with hands on the wall
Chair Squats - with or without a load...
- Go from seated in a chair to standing, using only your bodyweight or holding a 5-10 lbs. load. You can use a heavy book or gallon of water.
- For added difficulty try going from seated to standing using only one leg!
Planks - 20 to 45 seconds...
- These can be done in a push-up position or on your forearms.
- For added difficulty try side-planks, which work the side muscles, or “obliques”
Stretching/Cool Down
- A 5 to 10 minute walk outside around your neighborhood again.
- Neck stretch - depress your shoulder and bring your ear down to the shoulder.
- Oblique stretch - standing with one arm pointed straight up, bend to the opposite side.
- Calf stretch - hands against the wall and one foot forward with the other back.
- Shoulder/Back stretch - While either standing or seated, bring your arm across your chest while keeping it parallel to the ground.
- Hold these stretches for 10-20 seconds and repeat
- 2-3 times!
Coping with the Uncertainties While Physically Distancing
Many of us can’t fill our days the way we did two months ago. While physical distancing has replaced social engagement, don’t let yourself experience social isolation. Keeping busy entails exercising some level of control, and making choices each day will lessen anxiety. Below are some activities that may spark your interest. While technology can be helpful, there are some low-tech ideas too.
HOBBIES: Like reading, puzzles and games, baking or cooking, music, art, knitting, carpentry, gardening, and so on, all help pass the time. Virtual art classes offer fun, socialization, and a creative outlet.
WRITE AND LISTEN: Write a journal, blog, article or a book by sharing the interesting and connected thoughts holed up in your head. Listen to fascinating podcasts or audio books.
WATCH: Documentaries, movies or TV series, returning or not yet seen (Oscar nominated movies, past blockbusters, classics, popular Netflix or Amazon series). Keep up with current news events daily, but not all day, by way of the programming you trust most.
VIRTUAL LEARNING AND FIELD TRIPS: Take free classes from leading universities and companies. Reacquaint yourself to a foreign language learned while in school but have seldom spoken since. Visit tourist attractions like museums and state parks virtually.
SELF CARE: Pamper your self with at-home beauty treatments and relaxation through meditation or other peaceful activities.
CONNECT WITH FAMILY AND FRIENDS: By sending letters and cards, emailing, texting and calling, voice only or video and voice. There are all sorts of online options available to talk with family and friends.
REMAIN OR BECOME ACTIVE IN THE COMMUNITY: By reaching out to organizations, such as political parties, faith-based groups, and nonprofits. Many rely on volunteers to make phone calls.
ORGANIZE: Closets and junk drawers, setting aside items to donate. While many have more than they need, others are in great need. Many non-profits facilitate the passage of gently used items to families in need.
REMAIN PHYSICALLY ACTIVE: Walk, chair exercises, yoga, meditation. For those who belong to a gym or studio, many are offering live or recorded workout options. Consult their website for more information or search YouTube for exercise videos.
Tips for Staying Physically & Mentally Healthy
1. NUTRITION - The most important lifestyle habit that we can control during these times is maintaining a healthy diet. See below for diet tips during COVID19.
2. FITNESS - You may not be able to come to the gym, but you should walk, run, or bike outside while keeping a safe distance from others. Other activities like stretching and yoga are great as well. Additionally, there are many online workouts available to follow along with. We are sharing workouts on our Facebook page @SeniorCenterinCentralPark.
3. STRESS - Yoga and meditation are great tools for managing stress, and they can be done in a small space. You can use apps like Headspace and Talkspace for virtual mindfulness training and therapy. There are also thousands of guided meditation videos on YouTube.com.
4. SLEEP - People who get less sleep are more likely to develop obesity, type 2 diabetes, and heart disease. It’s no secret that sleep is essential for a healthy life, low levels of stress, and staving off disease. Aim for 8 hours or more per day of sleep! Some helpful tips include (1) being consistent with when you wake up and go to sleep, (2) turning off artificial light 1-2 hours prior to when you want to fall asleep, (3) make the room slightly cooler, yes, a colder room helps with sleep, (4) avoid eating 2-3 hours prior to falling asleep; it is better to fall asleep with a mostly empty stomach.
Reduce Anxiety and Boost Your Immunity
- Citrus fruit and red bell peppers are rich in vitamin C, which has been shown to help your immune system.
- Spices like ginger, garlic, turmeric, and capsaicin are great additions to soups, stews, stir-frys, or salads.
- Foods rich in zinc such as oysters, clams, quinoa, chickpeas, cashews, and egg yolks contain the mineral. You may recognize zinc as an ingredient in the cold remedy Zicam, as zinc has some virus-fighting effects.
- Magnesium-rich foods may help you to feel calmer, and help support immunity. Stress can deplete your magnesium levels too. Great sources of magnesium includes legumes (beans & lentils), nuts, seeds, leafy greens, and whole grains like quinoa & oats.
- Fatty fish like wild salmon and sardines contain omega-3 fatty acids. Omega-3s may help reduce anxiety and certainly lower inflammation.
- Eat probiotic-rich foods and drinks such as pickles, sauerkraut, miso, and kombucha.
- Add some antioxidants to your anti-anxiety diet, which can support your immune system.
Fruits and Vegetables of July
In the month of July the fruits that are at their best are blackberries, blueberries, raspberries, strawberries, cantaloupe, kiwis, mangoes, peaches, plums, and watermelon. The vegetables that are at their best are corn, cucumbers, green beans, lettuce, peppers, summer squash and zucchini.
10 Benefits of Fruit & Vegetables
- Fruits and vegetables are a great source of vitamin and minerals.
- One gets to have a variety of texture and flavor.
- Lots of fiber!
- They’re low calorie and low fat.
- Protect against cancer and other diseases
- Fruits and vegetables help you maintain good health.
- Low in sodium and cholesterol.
- Fresh, frozen, canned, dried — they are ALL nutritious.
- Convenient, fresh and easy.
- Finally…SMOOTHIES!
What's the Story on Complete and Incomplete Proteins?
Thinking about protein as “complete” or “incomplete” is an idea that many nutrition scientists believe we should do away with. Proteins are made of amino acids. In human nutrition, there are 20 important amino acids, of which nine are “essential” because the body can’t make enough (or any) of them. So you need to get essential amino acids from food in order to make muscle, bone, antibodies, some hormones, and lots of other body proteins.
All foods contain some of the nine essential amino acids, but some foods have them in proportions that are optimal for making body proteins. These are considered “complete” protein sources, and they include animal proteins and a few plant foods like soybeans. Foods such as grains or beans that are limited in one or more of the essential amino acids are considered “incomplete.” Grains, for example, are high in the essential amino acids methionine and cysteine but lower in lysine. Legumes are relatively low in methionine and cysteine but high in lysine. Together, rice and beans—or any grain-legume combination—provide all nine essential amino acids, so these foods are considered “complementary.”
But is it really necessary to do this protein math? Actually, no. The best evidence for this is that vegetarian and vegan diets supply plenty of protein and essential amino acids so long as they include a variety of plant foods and enough calories. Further, most Americans have no problem meeting their protein needs. It doesn’t seem to matter whether you eat rice in the same meal with beans or just generally eat a good variety of nutritious foods. So rather than focusing on amino acids, we would be better off considering other nutrients, like saturated fat and fiber, as well as the environmental impacts of our protein sources.
https://www.ideafit.com/nutrition/ask-the-rd-whats-the-story-oncomplete-
and-incomplete-proteins/
Lentil Soup
Here is a healthy, delicious recipe that can easily be made at home! Soup is a comforting meal to eat during winter, and lentils are high in fiber, heart healthy, and a great source of protein. This is also a very grounding and relaxing meal which is always welcome during the holiday season.
Ingredients
- 2 tbs. olive oil
- 1 diced white or yellow onion
- 1 clove garlic
- 1/2 lb. lentils
- 4 c chicken broth
- 1/2 c. chopped carrots (baby carrots or regular)
- 1/2 c. chopped celery
Instructions
- In a pot heat the oil on medium heat, then sauté the diced onions until almost transparent.
- Add the clove of garlic (or more if your heart desires) , and cook until fragrant.
- Wash the lentils and add them to your pot along with the carrots, celery, and chicken broth.
- Bring the soup to a boil, then reduce heat and let it simmer for 30-40 minutes. Salt and pepper to taste, and serve alone or with
Are You Cooking With The Right Oil?
The fat in nearly all foods is a mixture of fatty acids that includes saturated, monounsaturated, and polyunsaturated. These fats listed below are considered a better nutritional choice because of the positive effects that they have on cardiovascular health. As each oil has a different smoke point, certain oils are better for different types of cooking. The higher the cooking temperature, the higher you want the oil’s smoke point to be to prevent it from burning.
- Extra Virgin Olive Oil: This oil has a very high monounsaturated fat content and is high in phytonutrients. It is a staple of the Mediterranean Diet, which has been associated to improved health and a reduced disease risk. It has a LOW SMOKE POINT, so is best used in salad dressings, dips, or in lower baking.
- Olive Oil: Like extra virgin Olive Oil, this oil is very high in healthy fats. However, this oil has a MEDIUM SMOKE POINT and can be used in low medium temperature cooking such as sautéing and stir-frying.
- Coconut Oil: This oil is high in saturated fats and has a sweet coconut flavor. It has a MEDIUM SMOKE POINT. It is great as a butter substitute and can also be used for sautéing and stir-frying. For those trying to gain weight, try using this oil in smoothies and toast.
- Avocado Oil: This oil is high in monounsaturated fats and has a VERY HIGH SMOKE POINT. It’s versatile and can be used in high heat cooking and also as a salad topping.
Mistakes to Avoid When Eating a Plant-Based Diet
Don’t over-process your food. Whole, minimally processed foods tend to have the most nutrition and confer the greatest health benefits. For example, choose a piece of fruit rather than fruit juice or a potato rather than potato chips.
Pattern matters
Focus on the entire dietary pattern rather than individual foods. For example, eating a few pieces of fresh fruit a day, but also eating a lot of fast food, may not benefit as much as someone who shifts their dietary pattern to include many more plants as well as fewer processed foods and foods prepared outside of the home.
Have a plan
Whole-food, plant-based diets require some advanced planning to make sure intake is adequate and to avoid nutrient deficiencies. There are loads of nutrients in plants, but if the selection is too narrow, or it does not include grains and legumes (or some animal products), it may be too low in protein and some vitamins and minerals.
Avoid the boredom trap
As is the case with any dietary program, if it is too restrictive over time, it may become less appealing. Mix it up with different recipes and dining out options. There’s even a new “fast food” option called Plant Power… wink wink.
Home Dumbbell Workout from ACE Fitness
As always, use a weight that is comfortable for you and go at your own pace.
“The Dirty Seven” Full-Body Workout (Days 1 & 5)
In 20 minutes, complete as many rounds as possible of the following movements:
- Dumbbell front or goblet squats (rep range of 10-20)
- Dumbbell lateral raise (5-20 reps per arm)
- Dumbbell bicep curls (10-20 reps)
- Lateral or forward lunges (5-20 reps per side)
- Dumbbell overhead press (5-20 reps)
- Reverse crunch or plank (10-20 reps or 30-60 sec.)
- Glute bridges (10-20 reps)
Rest for 30-60 seconds before repeating the round.
Full-Body Workout (Days 3 and 7)
In eight minutes, complete as many rounds as possible of the following:
- Dumbbell Romanian deadlifts (8-20 reps)
- Dumbbell front raises - together or alternating (8-20 reps)
- Dumbbell chest presses or push-ups (8-20 reps)
Rest for 30-60 seconds before repeating the round.
At the end of the eight minutes, rest two minutes and then complete as many rounds as possible in eight minutes of the following:
- Dumbbell bent over rows (8-20 reps)
- Dumbbell Overhead Tricep Extensions (8-20 reps per arm)
- Seated shoulder press (8-20 reps)
Rest for 30-60 seconds before repeating the round.