You’ve just eaten and you want nothing more than to lie back on your couch and put on your newest binge-watching obsession. But tonight, resist that urge! Instead of heading to the couch, head to the front door and step outside for a walk. It will help you feel refreshed, it will help you work off some of the food you just ate, and it will help you build muscle and bone strength, as well as reduce your risk for heart disease and diabetes. You just might like it enough to do it tomorrow night and the night after, too. After-dinner walks could become your new thing. That show will still be there when you get back.
**UPDATE: This Lunch ‘n Learn has been rescheduled to 4/22/20 due to low RSVP count**
A representative from DeLorey Chiropractic will present this Lunch ‘n Learn about our spinal health and how to improve overall mobility. They presented this Lunch ‘n Learn in June 2019 and the attendees commented how helpful the presentation was.
Date: Wednesday, April 22, 2020
Time: 12:00 to 12:45 pm
Location: 1965 Room, University Union
DeLorey Chiropractic will also provide free chair massages for those in attendance!
Questions? Please contact email@example.com or (920) 465-2203.
When your alarm goes off, do you slap the snooze button again and again for just a few more minutes of glorious sleep? Actually, that extra sleep isn’t so great. It’s not long or deep enough to do any good. And it can make it harder to get going when you do finally get up. You can break the snooze habit! Read these tips. Make a plan today to put them into action. When your alarm goes off tomorrow, you just might find it easier to get up.
- Focus on the reason you need to wake up. Use it as motivation to get moving.
- Move the alarm clock away from the bed, so you need to get up to turn it off.
- Try a sleep tracker alarm that wakes you in a lighter stage of sleep.
- Go to bed earlier. Even 15 minutes each night could be what you need to get better, deeper sleep.
You know that physical activity is good for you, and that walking is an easy, low-impact way to get moving. But how far do you need to walk before you start seeing benefits? And what exactly are the benefits of walking?
The National Institutes of Health recommend you take about 10,000 steps a day, which shakes out to roughly 5 miles. That may sound like a lot, but remember, you don’t have to do it all at once.
If 10,000 steps a day seems daunting, it’s OK to ease into it. First, use a step tracker for a few days without trying to change anything. This gives you a baseline for your fitness. If you currently take 5,000 or fewer steps a day, aim to increase by about 3,000 at most. Start working toward 10,000 steps today!
The American Heart Association recommends doing what you can to keep your waist circumference to no more than 40 inches for men and 35 inches for women. Are you within the recommendations? Check today. To size up your waist circumference, wrap a measuring tape around your middle, just above your navel.
If your waist is larger than it should be, don’t think doing dozens of crunches alone will solve the problem. That’s a myth. You can’t whittle your middle just with targeted exercises. But an aerobic workout, such as walking, jogging, and running, can help burn calories and dissolve fat all over, including your midsection.
Also try this core exercise to help firm the underlying muscle, give you a solid center, and improve muscle definition—no crunches required.
Lie on your back with your feet flat on the floor and your knees bent. Extend both arms out to your sides, forming a T, with your palms facing up. Exhale, engage your abdominal muscles, and push your lower back into the floor so that all of your back is touching. Hold this position for several seconds. Next, inhale and arch your back while keeping your hips and tailbone on the floor. Hold for several seconds. Return to your starting position and repeat.
Try this 30-minute workout you can do anywhere.
Slowly walk, bicycle, or go up and down the stairs.
Aerobic Exercise—10 Minutes
Choose an activity you enjoy—anything that raises your heart rate and makes you breathe harder, like walking briskly, jogging, dancing, bicycling, or jumping rope. Do it at least hard enough that you can talk but not sing. Comfortable? Then work harder so you can’t say more than a few words without stopping for a breath. This gives you more benefits in the same time. Pick different activities on different days to prevent boredom.
Try to do each exercise eight to 12 times, then rest one minute and do eight to 12 more. Do only as many as you can while maintaining good form.
Squats: Stand with your back to a sturdy chair, feet shoulder-width apart. Reach forward in front of your shoulders. Bend forward slightly at the hips, back straight. Bend your knees, and lower your bottom toward the chair to a count of four until you’re almost sitting. Keep your knees in line with your ankles and behind your toes. Pause. Rise to a count of two.
Wall pushups: Stand facing a wall. Reach forward in front of your shoulders. The wall should be just out of reach. Lean forward slightly from your ankles, back straight, and place your palms against the wall. Bend your elbows, and lower yourself toward the wall to a count of four. Pause. Push up to a count of two.
Abdominal Curls: Lie down on your back. Bend your knees, and plant your feet flat on the floor, hands behind your head. Point your elbows out to the sides. Lift your chin toward the ceiling, and your shoulders and upper back should be off the floor to a count of two. Pause. Lower yourself to a count of two.
Mindfulness encourages you to pay attention on purpose. The key to integrating mindfulness with exercise is to stay aware and in the present moment, no matter how you’re moving. For some, mindful exercise means understanding where their body is as it moves. For others, mindfulness can be a spiritual component to exercise and provide a deeper level of consciousness.
Mindfulness can help you reach the next level of your physical and mental health goals, as it can improve any negative judgment you may have of yourself as you move. What’s more, staying mindful during a workout can boost your brain’s endurance to remain still and focused for extended periods. This can be particularly helpful if life has you feeling disorganized or distracted or you are trying to overcome physical challenges.
When thinking today about your next workout, try these tips to ease into mindfulness:
- Pay attention to your breath. Focus on your inhales and exhales, and coordinate them with the pattern of your movements.
- On your next run or brisk walk, turn down the music. Listen to the rhythm of your steps.
- As you lift weights, think about how your muscles contract. Coordinate your exhales with each strong push.
- Attend an exercise class that’s new to you. Practicing foreign movements will reinforce a stronger focus on your body’s abilities and sensations.
Take advantage of the free group fitness classes available at the Kress Events Center in the newly upgraded studio! More info: Group Fitness Schedule
UW-Green Bay employees (50% FTE or higher) can use the Kress Events Center for free 6am-2pm on weekdays and open-close on weekends.
Prefer to work out or take classes after work? Sign up for an unlimited membership for $100/year or $60/semester. More info: Faculty/Staff Membership Program
UREC also offers personal training and personalized exercise programs for employees. More info: Personal Training Packages and Pricing
Contact Fitness Coordinator, Alex Reichenberger, with questions! firstname.lastname@example.org or (920) 465-2836
Thanks to all who helped and participated in the 9/11 Memorial Stair Climb on Wednesday, September 11th. Over 50 people walked the stairs from the 2nd to 8th floor of the Cofrin Library, including members of the military, area protective services members, students and employees. One group walked up and down the flight of stairs 18 times (8,465 steps on their fitness tracker)! Thank you to University Police, Vets 4 Vets, and ROTC for attending and for your help, as well as Elaina Koltz for providing the flag pins for walkers, and the Department of Employee Trust Funds for the refreshments!
Spend at least 3-minutes trying one of these super moves today! Most of us have no problem consuming enough calories to power through the day. On the other hand, burning calories—especially if you’re trying to shed a few pounds or maintain a healthy weight—can be more challenging. If this is your goal, look beyond a gentle stroll or set of crunches and try a “super calorie burner,” an exercise that requires a high amount of energy to perform. Examples include jumping jacks, running up and down stairs, and running in place with high knees.
One of the best calorie burners is jumping rope. It’s simple to do, and all you need is an inexpensive jump rope. It’s a great calorie burner because it’s a full-body exercise that requires you to lift your entire body weight each time you jump. If you haven’t exercised in a while, start out gradually—just a minute or two at a time—to avoid soreness and reduce your risk of an injury.