Between our phones, tablets, computers and TV’s… the average person will spend over 10 hours each day in front of their screens! It’s important to make sure we give our eyes and minds a break periodically throughout the day. Meditation, listening to classical music, and taking a walk outside are all great options! My dogs ensure that I never miss a daily walk outside and they always seem to know when I have been sitting too long. What is one of your favourite things to do when you need a refresher?
Very cool fact: Pound for pound, your bones are 4x stronger than concrete. Keep your bones healthy by continuing to do weight-bearing exercises.
Strength training is an excellent way to stimulate bone growth, along with running, skipping, jumping or hoping.
When was the last time you jumped??
Do you know how easy it is to roast your veggies? Preparing your veggies this way is super simple to do and is an easy way to set yourself up for success! Put your favourite veggies on a cookie sheet lined with foil. Drizzle extra virgin olive oil and sprinkle with salt and pepper. Roast at 425 degrees for 10 minutes. Season again with salt and pepper. These are great all by themselves, and also to use in your omelets! I love red peppers and broccoli! What are some of your favourite vegetables to roast?
September and Back to School is always a time in our house to take a closer look at our goals and routines. You are not likely heading back to school but the change of seasons is a good time to take a closer look at our goals and routines and adjust to new activities. The weather will be starting to change and our summer activities will shift. What are your goals for the fall and what habits do you need to adjust as the fall sets in?
“Besides looking beautiful, a garden can do wonders for the health and wellness of the gardener. When you get your hands in the dirt, it can actually help improve health challenges from which many people suffer.”
I came across this article and thought it was worth sharing for all of you who love to garden and for those of you who don’t, you might reconsider as it has many health benefits.
If all you are growing is more aggravated about not getting enough sleep, try gardening. This is a great article from Summer Winds Nursery that digs up details on how working the soil can improve your mood, mental acuity and sleep — plus the 10 top stress-busting plants with pro tips on how to make them flourish.
Click here to read the full article from Summer Winds Nursery (USA).
“Stronger people are harder to kill”
– Mark Rippetoe
A person’s Grip Strength is associated with overall health outcomes. High grip strength is associated with a decrease in all cause mortality and a decrease in mortality from cardiovascular disease, respiratory disease, COPD, and all cancers.
Stronger people are harder to kill!!
My husband and I joke all the time that whenever we do a workout together that we are making ourselves harder to kill (and younger next year ;)). But seriously, we actually are, and science backs this up. With the current health crisis around the world this is more important than ever before!
We all should be facing this pandemic defensively:
- Wash hands frequently
- Keep hands away from our face
- Avoid close contact with other people not from our own bubble
- Wear masks
- Cover coughs and sneezes
- Monitor your health daily
But what else can we do? What can we do offensively?
We need to build our physical resilience and our physiological reserve. We do this through Effective Physical Activity.
In recent studies, adults who engage in leisure time aerobic and muscle strengthening activities at levels recommended by the 2018 physical activity guidelines showed greatly reduced risk of all cause and cause specific mortality.
The data suggests that the physical activity levels recommended in the guidelines are associated with important survival benefits.
What is Effective Physical Activity?
- Aerobic Activity
2.5 hours to 5 hours per week of moderate intensity (5/10 RPE). An intensity level where you could talk but not sing. A nice brisk walk.
75 minutes per week of vigorous intensity (RPE 7/10). An intensity level where you are not able to say more than a few words without pausing for breath.
- Strength Training
2 or more days per week of moderate or greater intensity (RPE 5-8/10) strength training involving all major muscle groups. This is NOT moving muscles in isolation around a single joint.
Tips for Meeting Aerobic Activity Recommendations
- Go harder not longer
- Intensity, Intensity, INTENSITY!
- Variety is the spice of life, vary your intensity
Tips for Meeting Strength Training Recommendations
- Aim for 7/10 RPE with 5 sets of 5 reps
- Work on load and then range of motion – the strongest lived the longest, not the most flexible! Build strength in a functional range of motion then work on full range of motion.
- Work on full body movements to increase IGF-1 in the body. Full body movements increase metabolism more and IGF-1 is a growth hormone that regulates bone density and muscle strength (bones and muscles grow!)
- Routine is the enemy – use a variety of strength training exercises – routine leads to injury, variety prevents injury
So if you haven’t been to class lately, consider the benefits of building your physical resilience so you can approach life during this pandemic in the offensive position as we move into the fall.
Keep up your defensive habits of washing your hands and wearing your mask and hopefully I will see you in class 2-3 times a week to help you with achieving your Effective Physical Activity goals.
Some of you have expressed an interest in ordering our sanitizing products for your home and personal use.
Check out their website and order direct from them – their offices are here in Collingwood!