Health WellNews

The dawn of Spring is a glorious time of year as the air is warmer and the days are longer. Fresh food and fresh flowers are all around us. Which one(s) fun indoor/outdoor activities will you and your family enjoy?

If you really sit down and think about it, your Spring activity list could include just about any adventure you can think of. Here’s an initial batch of ideas:

• Plant a Spring garden.
• Have a picnic at the park.
• Join that hiking club you’ve been thinking about since last year.
• Join a running club or a softball league.
• Join the craze and hit the pickle ball court.
• Take up golf (or mini golf if that’s more your speed).

While not an exhaustive list, the one above can get you started. Here’s another list of ideas for some Spring activities if you have kids…or even if you are simply a kid at heart.

• Go fly a kite (for real, not just an expression).
• Find a playground and play on the swings or the merry go round.
• Feed the ducks at the local pond (not bread please)
  
• Wade in a creek and climb a tree.
• Blow bubbles.
• Draw pictures on the sidewalk with colored chalk.

Now that we have a few activities to consider, what to eat is also a big topic come Spring. The possibilities for fresh fruits and vegetables are amazing at this time of year. Enjoy some roasted asparagus, artichokes, new potatoes, spinach, sugar snap peas, and carrots. It’s also the perfect time of year for fresh strawberries and apricots.

Spring is a great time to enjoy simple pleasures like opening the windows and letting the fresh, clean air in or looking for rainbows, being outside bare feet, and enjoying the sun on your face. Decorate your house with fresh flowers and break out the Spring wardrobe of vibrant colors.

The darker days of winter are behind us, and the brighter days of Spring are here. Get off the couch and get back outside; it’s great for your mental and physical health. Spring is a beautiful time of year when the earth wakes up from its winter slumber. Get outside and enjoy all this glorious season has to offer : )

As the weather worsens and the colder months are upon us, it’s important to make sure we don’t continue the overindulgence of the holidays. While there is nothing better than comfort food when it’s cold outside, we can’t let that lead to gaining winter weight and letting our health slide. With just a little planning and some accountability, you can maintain your fitness (and maybe even improve it!) this winter. Just follow these five tips to get you going in the right direction.

Challenge Yourself

There are fitness apps galore with any number of winter fitness challenges (some free) you can sign up for, no matter what your fitness level. These challenges give you a sense of accountability and accomplishment as you stick with it for 30 days to reach a predetermined goal. Whatever your interest (walking, swimming, squats, lunges, etc.) you can find something of interest to keep motivated. And better yet, grab a friend or two to join in.

Get Outside

Even with the colder temps, it’s important to get some outside exercise time, even if it’s just a simple walk in the neighborhood. If you developed a habit of taking an evening walk in the summer, you might need to adjust that as the days are shorter and it might be too cold at night. Outside exercise helps you get fresh air and exposure to natural light which helps to regulate your circadian rhythm. 

Track Your Steps

If the kids were out of school and your family took some time off your normal routine, it can sometimes be difficult to get back on track. An easy way to get yourself going again is to track your activity levels. Most cell phones and smart watches and fitness bands can help track everything from your steps to flights of stairs, to miles walked/biked/swam, to your sleeping habits. Tracking your activity level can help you be more conscious of how much physical movement you are doing during the day and keep you on track to make sure you are hitting your fitness goals.

Use What You Have

Warm blankets and your couch might have a greater pull in the cold winter months. However, don’t succumb to the temptation! And you can use what you have in your home to help you stay active. When watching your favorite television show, use the commercial breaks to squeeze in some cardio or stretches. Grab a band or hand weights and do some arm exercises while you wait for the show to resume. You can also try some yoga right from your couch! Or use a kitchen chair to get some light exercise in after dinner. Again, there are fitness apps to help with ideas and proper positioning. 

Enjoy Winter’s Bounty & Stay Hydrated

Another easy addition to your winter routine is to change up your diet to include the winter harvest of vegetables and fruit. Peruse your farmer’s market and take advantage of the apples, pears, sweet potatoes, and varieties of squash that are plentiful this time of year. Staying hydrated also needs to be a priority. Winter air can be dry and if it’s cold, water might not be your first choice. Don’t be afraid to mix it up with herbal teas, coconut water, hot chocolate or kombucha. Try to limit your caffeine intake as that can dehydrate you, but if you need a pick-me-up, try green tea or white tea instead. 

Don’t let the winter months take you down the wrong path! Keep those good habits going to get back on track in the new year and enjoy a healthy and active winter season!

The winter months can be a challenge if you can’t seem to stay healthy. More indoor time can increase your chances of catching a flu, cold or Covid-19. Following just a few important steps can help keep you and your family healthy so nobody misses out on the fun the season can bring. 

As you know, washing your hands frequently can prevent the spread of various illnesses. Regularly wiping down surfaces with a sanitizing cleanser and keeping your distance from those you know are sick also helps. Additional tips include staying hydrated and flushing toxins out of your system, getting enough sleep and avoiding sugar to keep your immune system in good shape and avoiding touching your eyes, nose, and mouth to reduce your chance of catching anything.

Make Good Choices

Don’t fall into the “comfort food” trap of eating for comfort all the time and foregoing proper nutrition. Indulging occasionally is not a problem but getting into a spiral of unhealthy eating can only lead to bad choices and health consequences. Make sure you enjoy a diet of winter’s best vegetables, fruits, lean protein, and whole grains.

Active in Mind & Body

Shorter days and cold temperatures can make it hard to get moving. The temptation to stay in and stay warm is strong! Make sure you engage in regular physical activity and keep an eye on your mental health as well. It’s important to engage in regular physical activity to reduce anxiety, lower your blood pressure, improve your sleep quality, and maintain or lose weight, depending on your goals. Regular exercise also helps keep your mental health in check. Incorporating regular breathing exercises and meditation is also a great idea.

Winter months can be difficult for some but having a plan to keep your body moving and your mind strong is a great way to thrive this winter and set yourself up for a fabulous Spring! 

If you are on a fitness roll this summer, you don’t want to “fall” back into old habits (pardon the pun). As the weather gets colder and it gets darker earlier, you might find it challenging to maintain the same fitness routine. Or maybe you took the summer off, and you are ready to kick off a fall campaign to get in shape. Whatever your goals or motivations, here are five tips to keep you on track.

You may be a morning workout person in the summer as you try to beat the heat, but you might need to rethink that as the weather gets colder and the days get shorter. Try an after-work workout to see how you adjust and which one feels better. Pay particular attention to what makes you feel more energized. If you are so tired after a morning workout that you find it difficult to make it through the day, then perhaps you should go for an evening routine. But make sure you can still fall asleep after an evening workout. Once you determine which time of day works best for you, stick to a routine to maintain your results.

Another great tip is to take advantage of the cooler temps to enjoy more outdoor activities like hiking, biking, walking, or running. Incorporate some weekend hikes or just an after dinner walk around the neighborhood a few nights a week. It doesn’t have to be complicated or expensive, just get outside and move!

While you may find yourself motivated to get started or keep your fitness routine going, make sure you set realistic expectations. It’s about progress and not perfection. Setting your expectations too high can set you up for failure so give yourself some grace.

You may want to keep some at-home workouts in your back pocket. The weather won’t always cooperate and sometimes you just won’t feel like going out early or making that after work workout a reality. Another way to set yourself up for success is to create a few living room exercise routines. There are dozens, if not hundreds, of workout apps and YouTube videos that can help you maintain your fitness goals while at home. 

Whatever you do, just make sure to keep moving! While it might be tempting to curl up under a warm blanket, Netflix and chill, make sure you are incorporating your fitness goals into your day so you can maintain the fitness wins you achieved this summer. 

Meditation has a reputation for several health benefits but what is it exactly? It is defined as the regular process of training your mind to focus and redirect your thoughts. There are some key reasons you might want to consider establishing a regular meditation routine. The overall improvement in your health and wellbeing just might surprise you. 

Research proves that meditation can really be a stress reducer. Too much stress in your life can cause sleep issues, depression, anxiety, and even high blood pressure. An 8-week study published in 2013 found that “mindfulness meditation” actually reduced the inflammatory response caused by too much stress.

As mentioned previously, as stress levels decrease, so does anxiety. A 2014 study examined the transcendental meditation technique and found that it reduced anxiety significantly. Additional research has found that a variety of other techniques can also reduce anxiety levels. It doesn’t matter what technique you try, just get started! 

After the pandemic, we all know just how important it is to maintain our mental health. Regular meditation has been shown to reduce the symptoms of depression by decreasing the levels of inflammatory chemicals called cytokines, which are released in response to stress. It can also help people experience fewer negative thoughts. 

Studies also show that regular meditation practices can lead to enhanced performance on visual tasks and a greater attention span than those who don’t regularly practice meditation. And you don’t need to set a goal of meditating for hours on end. Other studies have indicated that even short periods of meditation each day can be a benefit. 

Now that you know that regular meditation can lead to improvements in attention and clarity, you might be happy to hear that both benefits lead to keeping your mind young and healthy overall. 

Studies have found that in addition to fighting the normal age-related memory loss that comes from getting older, meditation can at least partially improve memory in those suffering from dementia. It can also help to control stress and improve coping skills in caregivers.  

Even the Mayo Clinic touts the benefits of meditation. They also outline the different types including guided meditation, mantra meditation, mindfulness meditation, Qi gong, tai chi, transcendental meditation, and yoga. They also advise that meditation takes practice, and you will get better at maintaining your focus and breathing the more you engage in the practice. 

The bottom line is that meditation is something that everyone can try to improve their mental and emotional health. You don’t have to have a particular level of athletic ability; it doesn’t require a special location or equipment and you don’t have to buy a membership at a gym to try it. A simple Google or YouTube search can get you started. Trying out a variety of styles to see what might work best for you is a great way to begin your meditation journey.