Tag: Exercise

Strength Training Class Coming to Lincoln

Stay Strong, Stay Healthy is an evidence-based program to help individuals learn basic balance and strength-training exercises.  All equipment is provided.  This is a great opportunity to take better care of your health and join others in our community for this fun program!

Two classes will be offered on Mondays and Wednesdays at 2:00-3:00 or 3:30-4:30 at the Lincoln Senior Center. The program will run from August 14th-October 11th. Registration for this program is $20 and is due August 9th to reserve your spot.  Please contact the Lincoln office at (785) 524-4432 for program details.

Stay Strong, Stay Healthy flier is available here

By:  Ashley Svaty

Stay Strong, Stay Healthy Coming to Lincoln

Stay Strong, Stay Healthy is an evidence-based program to help individuals learn basic balance and strength-training exercises.  All equipment is provided.  This is a great opportunity to take better care of your health and join others in our community for this fun program!

Two classes will be offered on Mondays and Wednesdays at 2:00-3:00 or 3:30-4:30 at the Lincoln Senior Center. The program will run from August 14th-October 11th.  Registration for this program is $20 and is due August 9th to reserve your spot.  Please contact the Lincoln office at (785) 524-4432 for program details and to register.

Stay Strong, Stay Healthy flier is available here

By:  Ashley Svaty

Preventing Injury During Workouts

Adding physical activity to your routine has many benefits, but is injury-or the fear of injury holding you back?  Use these tips from The American Heart Association to prevent injury during your workouts, but as always when beginning a new exercise routine, talk with your doctor.

Start low and go slow with supportive, well-fitting, cushioned athletic shoes. Increase your walking time or distance by 10 to 20 percent each week. Replace your shoes every 300-500 miles to avoid the wear and tear that can contribute to injuries.

Avoid blisters by wearing the correct socks. Studies have shown that synthetic fiber socks decrease blisters compared to cotton socks.

Prevent shin splints by wearing athletic shoes with adequate support and cushioning and gradually increasing your walking mileage and pace. Be sure and stretch your calves (both straight and bent knee) after walking.

If you experience knee pain when you exercise, talk to your doctor. You may need a new pair of walking shoes with better support or cushioning. You may also benefit from strengthening and/or stretching exercises targeting the muscles that support the knee and hip

Access the full article here: http://bit.ly/2opFoSD

By:  Ashley Svaty

Walk Kansas is Here!

 

For those of you who have participated in this 8-week healthy lifestyle challenge before, you know just how fun it is! If you are new to Walk Kansas, it is a great program that motivates you to become more active and to increase your fruit, vegetable, and water intake.  You have the option of gathering a group of 6 or register solo and we can find a group for you! Walk Kansas will begin March 19th and will go to May 13th.

How it works:
As a team of 6 or as an individual, you will log minutes of physical activity for 8 weeks.  Each team selects one of three challenges they will collectively work towards.  In order to accomplish the challenge, each person will have a personal goal. In addition to physical activity, participants will report the amount of fruits and vegetables they eat.  Program participants will receive a weekly e-newsletter with motivational messages that focus on healthy lifestyle habits.  This year, the Post Rock District will have giveaways associated with each weekly e-newsletter! 

Ashley Svaty
Nutrition, Food Safety
and Health Agent

 

Why Walk Kansas?
The majority of Kansas adults do not meet the minimum recommendations for physical activity, and just 19% of Kansas eat enough fruits and vegetables.  By practicing healthy lifestyle choices, you can delay or prevent chronic disease, and symptoms of illness can be managed better.  According to the Partnership to Fight Chronic Disease: If Americans were to stop smoking, exercise regularly, and eat well, they could prevent up to 80% of heart disease and stroke, 80% of type 2 diabetes, and 40% of cancers.

Registration:
The registration fee for each participant will be $8 and a shirt can be purchased for an additional fee. Both paper and online registration will be available on March 1st.  Captains packets will be available at each Post Rock District office and online registration is available following this link http://www.postrock.k-state.edu/walk-kansas/.

By:  Ashley Svaty

Upcoming Stay Strong, Stay Healthy Classes

Mark your calendars! Smith Center and Osborne will host Stay Strong, Stay Healthy classes May 9th – June 29th.

Keep watching for updates on registration!

For more information about Stay Strong, Stay Healthy visit
http://www.k-state.edu/staystrong/

and follow us on Facebook
https://www.facebook.com/postrockextension

By:  Ashley Svaty

Strength Training Program for Older Adults

stay-strong-stay-healthy

Stay Strong Stay Healthy is an evidence-based program for older adults who want to improve quality of life and stay active.  Over eight weeks, participants will increase their strength and improve their balance and flexibility. The exercises are easy to learn, safe, and effective. All equipment is provided.

Stay Strong, Stay Healthy locations:

Space is limited, register early by following the links or call the Beloit office (785) 738-3597 or the Mankato office (785)738-3174.

Registration due by February 7th with $20 registration fee.  Special thanks to the Dane G. Hansen Community Grant Fund-Jewell County for providing the funds to purchase a set of weights.

Watch for upcoming dates for Osborne and Smith Counties!

By: Ashley Svaty

Walk Kansas

Do you enjoy walking or exercising?  Would you like to increase how much physical activity you get?  Would you like to become more motivated to eat more fruits and vegetables and consume more water?  Walk Kansas is for you!  Keep watching for updates for this eight-week health initiative that will begin in mid-march and run through mid-May.

By:  Ashley Svaty

Walking Safely at Night

Many of us find ourselves coming home near dusk or even dark.  Does this mean we should skip our evening physical activity?  No way.  Follow these tips to stay safe while walking at night.walking-safely-at-night

  1. Wear reflective gear. Being seen is important while walking in dim light to ensure safety. Some fitness pants and jackets have reflectors built in but if not, a reflective vest, belt, or straps can do the trick.
  2. Light the way. Use a headlamp or flashlight to clearly see your route.
  3. Be cautious of traffic. Always walk or run on a sidewalk if possible.  If no sidewalk is available, face oncoming traffic so you can see upcoming headlights and move out of the way.  Hearing traffic is important so skip the headphones at night.
  4. Bring a friend. Not only for company to make the walk more enjoyable but drivers are more likely to see two people rather than if you ventured out alone.
  5. Stay warm. Temperatures can drop quickly once the sun goes down. Remember you can always take off layers and tie a jacket around your waist.

By:  Ashley Svaty