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2018

YORK AND

Take It Slow: Ease Into New Exercise Regimes Tips For Fighting Flu Relaxation Motivation Digital Detox For Better Health

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Results Based Fitness

Exclusively at Anytime Fitness in Red Lion low monthly fee, regardless of your participation in personal training, group fitness, or general fitness on your own.

York’s first club-wide heart rate (HR) interactive monitoring and reporting system is coming to Anytime Fitness in January 2018! Now you can have access to essential visual feedback throughout the gym, showing your accurate HR, calories burned, and a leaderboard feature to keep you accountable and motivated. This information will help you customize your workout time and intensity, ensuring that you reach your goals* and achieve REAL RESULTS. After your workout, a daily results summary is emailed to you allowing you to consistently track your progress. This exclusive HR tracking system is available to members for a

Ask one of our staff members for complete details during your next visit, or email us at redlionpa@ anytimefitness.com. Interested in a membership? Please accept the complimentary 7-day quest pass below to learn more about Anytime Fitness, your partner in wellness! *Calorie goals are 800 for adult males and 500 for adult females. This club-wide HR system is currently available in the Red Lion location only.

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Tips For 9

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Fighting

Sniffles, sore throat, fever, and aches and pains may accompany a number of illnesses, but during the wintertime, such symptoms are typically indicative of influenza. Throughout much of North America, flu season peaks between December and February. But flu season can occur anywhere from October to March, advises the U.S. Centers for Disease Control and Prevention. The flu is contagious and can sideline people for extended periods of time. The CDC says that each year one in five Americans gets the flu. Taking steps to fend off the flu can help individuals of all ages and the people they routinely come in contact with. Eat the right foods - Common foods that many people already have in their pantries can be powerful flu-fighters. Garlic, for example, contains compounds that have direct antiviral effects and may help destroy the flu before it affects the body. Raw garlic is best. In addition to garlic, citrus fruits, ginger, yogurt and dark, leafy greens can boost immunity and fight the flu, according to Mother Nature’s Network. The British Journal of Nutrition notes that dark chocolate supports T-helper cells, which increase the immune system’s ability to defend against infection. A study published in the American Journal of Therapeutics showed that carnosine, a compound found in chicken soup, can help strengthen the body’s immune system and help fight off the flu in its early stages.

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Flu

Consider flu shots and medications Annual flu shots administered in advance of flu season can help protect people and their families from getting the flu. The U.S. Food and Drug Administration says that, in select situations, antiviral medications - which are usually prescribed to treat the flu and lessen symptoms - can reduce the chance of illness in people exposed to influenza. Many over-the-counter medicines can alleviate symptoms of the flu, but cannot fend off the illness. Stop germ proliferation - Germs can be spread easily between persons through direct contact, as well as through indirect contact with surfaces sick individuals have touched. Doctors recommend staying home for at least 24 hours after a flu-induced fever has dissipated. Well individuals should avoid contact with sick people. Frequent hand-washing with soap and water can stop germs from spreading. When soap and water are not available, alcohol-based hand sanitizers can help. People also should avoid touching their eyes, noses and mouths after being in public places or around someone who is ill. Rest and restore - Those who feel symptoms coming on should begin drinking more liquids to keep the respiratory system hydrated and make mucus less viscous. Remember to get adequate sleep, as a tired body cannot effectively fight the flu virus.

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Take It Slow:

Ease Into New Exercise Regimes

M

en and women who resolve to get healthier often benefit by combining a healthy diet with regular exercise. Making such adjustments can be challenging, especially as people accustomed to sedentary lifestyles begin exercise regimens. Whether they’re fitness novices or returning to exercise after a long layoff, men and women can employ various strategies to make that transition go smoothly.

· Work with a trainer. Many fitness facilities offer a handful of free personal training sessions to new members upon enrollment. Take advantage of such offers, as trainers can devise workout routines for people of various abilities. Trainers also can instruct new members how to use machines and help ensure they’re following proper form so they can avoid injury. If necessary, continue working with trainers after making use of complimentary sessions. Personal training sessions typically can be purchased in batches, and individuals can continue working with trainers until they’re comfortable working out on their own. 6


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· Embrace low-intensity exercises. Even people who were once accomplished athletes must take it slow when beginning an exercise regimen after a long layoff. Initial low-intensity exercise sessions might feel ineffective and seemingly produce few results. But early on, the goal is to simply get the body acclimated to physical activity. As their bodies adjust, individuals can begin to make their workouts more intense. · Focus on flexibility. Sedentary bodies likely lack the flexibility of bodies more accustomed to exercise. Men and women who are becoming more physically active must include stretching in their workouts and cease exercising if they feel something tweak or suspect they have pulled a muscle. · Take days off. As newly active individuals begin to see their work in the gym pay off, they may be tempted to push themselves hard, working out several days in a row without taking time off. But rest is an important component of an effective workout. Days off help the body repair itself and recover from vigorous activity. 7


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Say Goodbye To Muscle Soreness

Muscle soreness can affect people from all walks of life. While exercise enthusiasts who work out several times per week may feel like they should be immune to muscle soreness, this potentially painful condition that can adversely affect quality of life can fell even the most ardent fitness fanatic. Those who find themselves routinely battling muscle soreness can employ the following tactics to feel better and enjoy the fruits of their labors in the gym. · Listen to your body. Daily exercise can greatly benefit long-term health, but it’s important to pay attention to any signs that it might be time for a break. Each person is different, but exercise aficionados who recognize any abnormal signs such as unexplained fatigue or cramps may need to take a day off. Bodies need time to recover after a workout. · Get adequate sleep. Getting enough sleep provides recovery time. The National Sleep Foundation (NSF) recommends that adults between the ages of 18 and 64 get between seven and nine hours of sleep per night. The NSF recommends adults age 65 and older get between seven and eight hours of sleep per night.

· Don’t overdo it.

Pushing a body too hard increases a person’s risk of injury or illness. Muscles that are overtaxed will very likely begin to feel a type of pain known as delayed onset muscle soreness, or DOMS. The American College of Sports Medicine notes that any type of activity that places unaccustomed loads on muscles may lead to DOMS, but activities such as strength training exercises, walking down hills, jogging, step aerobics, and jumping are known examples of contributors to DOMS. Such activities should not necessarily be avoided, but it’s important that men and women not push themselves to the point of overexertion when performing them. · Stay hydrated. Muscle soreness may occur if individuals are not drinking enough water before, during or after their workouts. A dehydrated body’s muscles do not have enough electrolytes, and that can contribute to feelings of soreness. Drink lots of water throughout the day, and don’t forget to bring a water bottle along to the gym when working out. 8


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Digital Detox For Better Health minutes each day to consuming media. The analytics firm Flurry estimates that users are spending nearly half of that time on mobile devices, particularly using mobile apps. A 2014 study showed that children between the ages of 3 and 5 spent an average of two hours per day in front of screens. Experts have warned that exposure to digital media can affect children and families. Exposure to screens can be habitforming, and early overexposure increases the likelihood of overuse later in life. A few ideas to help individuals cut down on screen time include the following:

Electronic devices have infiltrated nearly every aspect of daily life, and thanks to the portability of todayâ&#x20AC;&#x2122;s smartphones and tablets, many people are rarely without access to the internet or other digital applications. A 2016 Nielsen Company audience report found that adults in the United States devoted about 10 hours and 39 10


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experiences in one’s pocket that they can refer to when they’re tempted to look at their screens.

n Schedule media hours. Set aside blocks of time when media use is allowed, and resist the urge to activate devices throughout the rest of the day.

n Keep a journal.

A journal can help individuals log their screen time over the course of a few weeks. Jot down time spent watching TV, using a computer, using mobile devices or playing video games. Some people may be surprised to learn just how much time they’re spending staring at screens, and that realization may be just what they need to make changes.

n Put away the phone or tablet. Simply moving a device out of sight may reduce the temptation to send a text or hop onto an app.

n Remove superfluous apps. Delete apps that take up too much of your time. Having to go the extra step to view social media sites on a web browser, for example, may reduce the likelihood that you will do so.

n Use a standard alarm clock.

By not using their smartphones as alarm clocks, people can avoid the temptation to begin looking at social media or emails even before they’ve wiped the sleep from their eyes.

n Go screen-free.

n Make a list of goals.

Resolve to leave home without a phone for a few hours to enjoy unencumbered screen-free time.

Rather than reaching for a phone, experts suggest keeping a list of goals and 11


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Salty Is Not So Sweet:

How To Lower Sodium Intake Salt is widely relied on to give foods some added ďŹ&#x201A;avor. Many people may feel that unsalted foods are not as tasty as their salty counterparts, but itâ&#x20AC;&#x2122;s important that people of all ages understand the threat that excessive sodium consumption poses.

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might still be exceeding their daily recommended sodium limits if they are eating prepackaged foods with high sodium levels. Food manufacturers use salt to give prepackaged foods longer shelf lives, so concerned diners should read labels before taking items home from the grocery store.

The American Heart Association recommends that adults consume no more than 1,500 milligrams of sodium per day. According to the AHA, excess sodium and salt in the body put a person at risk for a host of ailments, including stroke, heart failure, stomach cancer and osteoporosis. In addition, Harvard School of Public Health (HSPH) notes that kidney problems may result from excessive sodium consumption. Cutting back on sodium should be a goal for anyone who hasn’t already done so. But the HSPH notes that people over age 50, people who have high or slightly elevated blood pressure, diabetics, and African Americans are at high risk of developing the health problems related to excessive sodium consumption. Although sodium is so prevalent, there are some simple ways to cut back.

· Opt for low-sodium condiments. Salt is not the only condiment on restaurant or kitchen tables that can add flavor to a meal, but it’s one of the few that can have a devastating effect on long-term health. Forgo table salt when sitting down at the dinner table and opt for low-sodium condiments instead. Balsamic vinegar, horseradish and the juice of a lemon each pack a flavorful, low-sodium punch.

· Read vegetable packages as well. Shoppers who do not buy fresh vegetables from the produce aisle or farmers market should read the packaging on canned or frozen vegetables to ensure t h e i r veggies are not being doused in salt. Some manufacturers may use salt to preserve canned and frozen veggies. Diners who do not have access to fresh vegetables or are not able to buy fresh veggies each week should compare packaging on canned and frozen vegetables and choose the product with the lowest amount of sodium.

· Ask for low-sodium recommendations when dining out. The AHA notes that the average person consumes 25 percent of his or her overall sodium at restaurants. Some places now require restaurants to list total sodium content alongside offerings on their menus. Diners who live in areas where sodium levels are not listed on the menu can ask for low-sodium recommendations or request that existing menu items be prepared without sodium or with lower amounts of sodium.

· Read labels. According to the AHA, 75 percent of the sodium in the average American diet comes from salt added to processed foods. Diners who have resolved to push away the salt shaker at the dinner table 15


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Simple And Natural Ways To Lower Blood Pressure

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Expand Exercise Routines With Yoga


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oga continues to grow in popularity. In a questionnaire administered every five years as part of the National Health Interview Survey, the National Center for Complementary and Integrative Health and the National Center of Health Statistics found that the number of people practicing yoga increased dramatically between 2002 and 2012, when approximately 21 million adults acknowledged practicing yoga. That figure equated to nearly double the number of people who practiced yoga just 10 years earlier. The almost meteoric rise in popularity of yoga can likely be traced to many factors, including a growing awareness among the general public regarding the impact a healthy lifestyle can have on both shortand long-term health. An essential component of a healthy lifestyle involves taking steps to protect oneâ&#x20AC;&#x2122;s body, and that can include making an effort to reduce the aches and pains that are often associated with aging. â&#x20AC;&#x153;The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,â&#x20AC;? explained Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini yoga instructor. The American Osteopathic Association (AOA) notes the benefits of yoga extend even further than relieving chronic pain. According to the AOA, yoga can help men, women and even children increase their flexibility as well as help them build stronger, more toned muscles. Additional benefits of yoga can include weight reduction, improved cardiovascular and circulatory health and improved energy and vitality. But the benefits of yoga extend beyond the physical to the mental. The American continued on page 26


9 2018 YORK HEALTH AND FITNESS 9 continued from page 25 Before including yoga in an exercise regimen, individuals should speak with Psychological Association notes that several studies have shown that yoga can help a physician. Once they strengthen social attachments, reduce get the green light, stress and relieve anxiety, depression and men and women insomnia. For example, a 2012 study from can look for researchers at the University of California, a beginner Los Angeles, found that a particular type class and of yoga that included brief, daily medita- let the tion reduced the stress levels of caregiv- instructor ers tasked with caring for people suffering know that they are from Alzheimerâ&#x20AC;&#x2122;s disease and dementia. Yoga often requires little or no financial new to commitment on the part of the people yoga. Many who practice it. Many yoga studios do yoga studios not require long-term commitments, in- offer introducstead asking that customers pay a small tory classes amount each time they visit if they are that help hesitant to commit to memberships. In participants addition, yoga requires just a mat and acclimate some appropriate clothing, ideally cloth- their bodies to yoga and ing thatâ&#x20AC;&#x2122;s conducive to flexibility but not the various poses it entails so loose that it will prevent performing before moving on to more challenging poses. certain poses.

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9 2018 YORK HEALTH AND FITNESS 9 Improving flexibility is a goal for many can make people’s muscles less tense, athletes, whether they’re daily exercise thereby improving their flexibility. devotees or weekend warriors. Taking · Drink more water. Drinking water steps to improve and maintain flexibility helps to prevent tightness and muscle has numerous benefits that can pay divi- cramps. In fact, tightness or cramps in the dends for athletes of all ages. According large muscles of the leg may be indicative to Harvard Medical School, well-stretched of the early stages of dehydration. Drinkmuscles more easily reach their full range ing plain water is the most effective way of motion. That benefits athletes by im- to stay and remain hydrated. Don’t count proving their performance, and it can coffee, tea or sports drinks as water, as also improve daily life for non-athletes such beverages many contain caffeine. by making it easier to reach, bend or Caffeine is a diuretic, and while diuretstoop to perform everyday tasks. As ics cause the increased passing of urine, they also decrease the amount of water that is absorbed by the kidneys, potentially contributing to dehydration. Drink plenty of water before, during and after workouts. · Start over after an extended break. If it has been a while since you last worked out, resist the temptation to push yourself when returning to the gym. Depending on how long it’s been since you last beneficial as being physically flexible can exercised, you may need to start back at be, many people, no matter how hard square one, which means reducing the they try, struggle to improve or main- amount of weight you lift and decreastain their flexibility. Fortunately, there are ing the resistance during cardiovascular some ways that devoted men and women exercises. Putting too much strain on can improve their flexibility and enjoy all muscles that have been sedentary for an of the benefits that increased flexibility extended period of time can cause aches, provides. pains and even injury. Muscle tightness · Choose the right activities. Harvard also may develop if you go too hard too Medical School notes that activities that quickly, greatly reducing flexibility. lengthen and stretch muscles can help · Get up and go. Poor flexibility may be active men and women reduce their risks a byproduct of lifestyle. Men and women for injury while potentially preventing who live sedentary lifestyles are less likeback pain and issues that may affect their ly to enjoy the full range of motion from balance. Yoga is one activity that can im- their muscles than those people who prove balance and flexibility when done are more active. Get off the couch when correctly. In addition, numerous studies spending time at home, and if you work have linked yoga to additional health in an office, take routine breaks to stand benefits, such as stress reduction, that up and walk around.

Improving Flexibility For Better Health

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Home of Zero Brazilian Jiu-jitsu

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Relaxation Motivation

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inding time to relax is an elusive tablets or other devices. Use that hour to goal for many people. Busy pro- unwind and avoid potential sources of fessionals with responsibilities at stress, such as work. work and around the house may feel like · Alter the work commute. While few there’s no way to find a minute or two to might associate mass transportation with exhale. relaxation, commuting to work via train or Fitting relaxation time into a typical day can have a profound impact on a per- bus can be more relaxing than sitting beson’s overall health. According to the hind the wheel in a rush hour traffic jam. National Center for Complementary and Use the time on a train or bus to read a Integrative Health, relaxation techniques book, work on a crossword puzzle or do can help manage a variety of health con- something else that’s relaxing, such as ditions, including insomnia and anxiety watch a movie or television show on a associated with illnesses or medical pro- tablet. cedures. Men and women having trouble creatFitting relaxation time into a typical ing more time to relax day can have a profound impact on a each day can try the following techniques. person’s overall health.

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· Turn off devices. Technology has simplified life in many ways, but the amount of time many people spend on their mobile devices may be robbing them of time to relax. Data from Flurry Analytics found that, in 2016, U.S. consumers spent five hours per day on their mobile devices. People scrambling to find time to relax may benefit by designating at least one hour per day as a device-free hour when they do not check updates on their smartphones,

· Use all available vacation time. A 2017 study from the job site Glassdoor found that the average U.S. employee who receives paid time off had only taken 54 percent of that time off in the previous 12 months. Professionals should make an effort to use all of their available paid time off each year. Taking that time off may even prove beneficial to continued on page 32 31


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continued from page 31 professionals’ careers, as a 2016 report from Project: Time Off found that workers who took 11 or more vacation days were more likely to have received a raise or bonus in the previous three years than their counterparts who took 10 or fewer days off. · Stop working during vacation. The Glassdoor report also found that many workers who are taking time off are still working while on vacation. In fact, two in three employees reported working while on vacation, while more than one in four indicated they were expected to know what was going on in the office while they were away and even chip in if needed. Men and women who need more time to relax can resolve to leave the office behind when beginning their vacations, informing both their bosses and subordinates that they will not be reachable while away.

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9 2018 YORK HEALTH AND FITNESS 9 adequate hydration definitely promotes healthy kidneys. But overhydrating has Becoming Better not been proven to enhance kidney function. The Cleveland Clinic recommends adults drink between four and six glasses of water per day.

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· Speak with a physician before taking vitamin supplements or herbal remedies. Vitamin supplements and herbal remedies have become very popular in the 21st century, but excessive supplementation can harm the kidneys. Discuss any supplements or herbals remedies with a physician before taking them. · Quit smoking. Just as exercise benefits the body in numerous ways, smoking harms the body in myriad ways. Smoking decreases the blood flow in the kidneys, decreasing their ability to function at optimal capacity. Smoking also increases a person’s risk of high blood pressure and cancer of the kidneys. · Eat healthy. A healthy diet decreases a person’s risk for high blood pressure and diabetes. Adhering to a healthy diet and controlling portion sizes can help control weight and contribute to healthy kidneys as well. · Get screened. Adults who have been diagnosed with high blood pressure or diabetes should make sure their physicians screen for kidney dysfunction during routine appointments. Learn more about kidney disease at www.kidney.org. 35

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· Exercise. Regular exercise benefits various parts of the human body, including the kidneys. High blood pressure and diabetes are two of the biggest risk factors for kidney disease, and regular exercise can reduce a person’s risk of both conditions. However, overexertion can strain the kidneys, so adults who exercise, especially novices who need to improve their conditioning, should avoid going too hard at the gym.


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Donâ&#x20AC;&#x2122;t Mind If I Do!

DAIRY

Humans are one of the only adult animal species that continues to consume milk through dairy products. While most animals wean off of their motherâ&#x20AC;&#x2122;s milk after infancy, humans across the globe have been consuming products produced by cow, sheep or goat milk for thousands of years. And the benefits can be numerous. Dairy is known as an important source of nutrients at all ages and stages of growth. Southeast United Dairy Industry Association Inc. notes that dairy is a quality source of protein, calcium, carbohydrates, phosphorus and potassium, as well as the vitamins A, D, B12, riboflavin and niacin. The U.S. Department of Agriculture shares that the calcium in dairy products is used for building bones and teeth and in maintaining bone mass. Diets with sufficient potassium may help to maintain healthy blood pressure. Additionally, vitamin D functions in the body to maintain ideal levels of calcium and phosphorus

36

so that bones are built and maintained. Some dietary guidelines note that consumption of milk, cheese and yogurt is linked to a reduced risk of heart disease, stroke, hypertension, Type 2 diabetes, metabolic syndrome and colorectal cancer. The Dietary Guidelines for Americans encourages children and adults to enjoy three servings of low-fat or fat-free milk, cheese or yogurt each day.


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JUNE 18– 22ND, 2018 A Any Y Yorkk C County t resident id t 50 years of age or older as of December 31, 2018 is eligible to participate. 2017 participants will receive a registration booket in April. Anyone new to Senior Games can call 717-771-9001 or email us at aging@yorkcountypa.gov to be added to the mailing list. Check the website at www.ycaaa.org for future updates on Senior Games.

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York Health and Fitness 2018  
York Health and Fitness 2018