Fowlerville News & Views – Sunday, October 6, 2013 – Page 9
Living Happy & Healthy By Dawn Siggett $&( &ertiÂżed Personal Trainer & Group Instructor
Just Breathe! Breathing is important when exercising‌and for‌well staying alive. However you would be surprised how many people hold their breath while working out. If I had a nickel for every time I had to tell my class or a client to breathe‌I would be a very wealthy woman. Here are the in and outs of breathing while exercising. Whether you are walking, running, biking, cycling, or doing any other form of cardiovascular exercise, remember to breathe and to breathe deeply. You can breathe through your nose or mouth or a combination. Whatever is the most comfortable for you. You just need to remember to breathe. When using weights or doing strength training, the most important thing to remember about breathing is to just do it! Never hold your breath. Fitness experts recommend that you exhale on the exertion phase of the exercise and inhale on the easier phase. So when lifting, curling or pushing weight – exhale. Inhale when you bring the weight back to the starting position. So when working out, have fun and remember to breathe!!! Did You Know: --The word “Aerobicâ€? means: With oxygen. So “Aerobic Exerciseâ€? refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. --1 gram Fat = 9 calories 1 gram of Alcohol = 7 calories 1 gram of Protein = 4 calories 1 gram Carbohydrate = 4 calories Not only is protein less calories than fat, it is more Âżlling and more satisfying! --Body mass index (BMI) is a measure of body fat based on height and weight, this applies to both adult men and women. BMI is used to screen for weight categories that may lead to health problems. There are many websites that will calculate your BMI, just search “BMIâ€? and many will pop up. There are also free BMI aps for your smart phone. You simply need to put in your height and weight. If your BMI is not where you want it to be‌eating healthy and working out will help correct that! --The American Council on Exercise (ACE) researched the efÂżciecy of the NintendoÂśs Wii Fit‌and the results will surprise you. They found Wii Fit to be a very mild workout, but for those that are just starting a workout program, this experience may be just what you need. The best workout is the one youÂśll actually do and stick with. So if this keeps you coming back for more‌.then it is worth the cost. ACE also found that Wii Sports may be a good next step and a better option because the intensity of exercise is a little greater.
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However, if you have already been exercising regularly, the Wii programs should not be your only workout. --Many studies show that people who exercise regularly beneÂżt with a positive boost in mood and lower rates of depression. When you exercise, your body releases chemicals called endorphins. Endorphins trigger a positive feeling in the body. So if the holidayÂśs get you down, go for a workout and you will feel better! --Research shows that it takes 21 days to make or break a habit. So if you want to start a Âżtness program, try to commit for at least 21 days, hopefully it will become a habit and
your Âżtness program will continue! This also works when trying to eliminate unhealthy foods in your diet. Remove the unhealthy food from your diet for at least 21 days and you will Âżnd that you no longer desire or crave it. 2nce a year I use this practice. I pick one unhealthy food item that has made its way into my diet and I eliminate it for 21 days. It is not always easy, but it does work.
Livingston Catholic Charities holds volunteer training program The Livingston County Catholic Charities (LCCC recently held their semi-annual training for volunteers that work in LCCCÂśs 9olunteer Caregiver Program or at Be 2ur *uest Adult 'ay. Speakers from 9ina and *leaners enlightened volunteers and staff about 9inaÂśs dental services and *leanerÂśs community garden. Suzi Snyder, the Director of Senior Services at LCCC, worked with volunteers and staff to simulate daily living activities with limitations and difÂżculties seniors encounter due to the aging process and medical issues. Some examples – attendees were asked to wear gloves to simulate decreased sensation in their Âżngers, glasses to simulate diminished vision from cataracts and *laucoma, shoe inserts to simulate difÂżculty walking due to neuropathy or arthritis, and were asked to breathe through a straw to simulate breathing problems. After donning all of the above, attendees were asked to complete a series of tasks: write a number down from the phone book, pick out a speciÂżc color pill from the pill box, button a shirt and walk to the end of the room. 2ne attendee exclaimed, “What an eye-opener!â€? And what an eye-opener it was for everyone in attendance! Many could not complete these common everyday tasks. These basic tasks are important to the senior who wishes to remain independent in their homes for as long as possible. LCCC co-workers and volunteers, along with other community entities, work together to assist seniors in need to preserve their dignity and ability to remain independent in their homes.
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