Tag: Healthy Living

Prioritize Self-Care

Life is busy and as a result you may neglect your own well-being which can lead to stress, irritability, moodiness, and even depression. By taking care of yourself you will be more relaxed, content, stronger, better able to help others, and more confident.  Slipping away from your daily routine doesn’t have to occur for extended periods of time-it can mean taking a bath, reading a book, walking your pet, playing with your kids or grandkids, or going to your bedroom with your door closed to sit in solitude for a bit. Below are various examples of self-care, feel free to try as many as you wish!

  • Relax. Relaxation allows you to experience more energy, sleep better, build up your immunity, concentrate better, and much more.  Relaxation can occur through taking a hot bath, reading a book, getting a massage or even taking a few deep breaths.
  • Eat a nutritious diet. Wholesome, nutritious foods provide you with more energy, combat depression by keeping your brain functioning at its best, and prevent numerous other health problems such as diabetes, heart disease, and cancers.
  • Increase your physical activity. Exercise affects overall physical and mental well-being.  It increases strength, cardiovascular conditioning, flexibility, balance, and muscle mass.  It also boosts self-esteem along with confidence and helps lower stress and anxiety. Adding a 10-minute calming walk to your to-do list is a fantastic way to sneak in daily self-care.
  • Finding humor in daily situations and laughing more throughout your day is truly the best medicine. Laughter has the ability to increase the “feel good” hormones in the body, called endorphins and can reduce stress, lower depression and help your body heal. Watch a funny movie or show, go to a comedy club, take a comedy class, or simply laugh with a close friend or loved one.

To view more on taking time for yourself, access a downloadable Self-Care 2020 September calendar.

By: Ashley Svaty

Strengthen Your Core

Strengthen Your Core

Your core includes muscles in your pelvis, lower back, hips, and abdomen — the muscles that hold you upright. When you strengthen your core muscles, you can improve balance and stability. The Lying Hip Bridge is a classic core exercise. Lie on your back, on the floor, with your arms at your sides, palms down. Bend your knees to a 45°angle, place your feet flat on the floor hip distance apart. Raise your hips and lift your buttocks and lower back off the floor. Squeeze the back of your legs, buttocks, and core to create a straight line from your knees to shoulders. Pause at the top, then slowly lower yourself back to the floor. You can make this exercise more challenging by doing it with a fitness ball as demonstrated in the Glute Bridge variation

By: Ashley Svaty


At Home Exercises

  • The National Institute on Aging has fantastic low impact at home exercises perfect for beginners, older adults, or for anyone looking to add more movement into their day! Check out their videos here: https://go4life.nia.nih.gov/workout-videos/
  • If you’re at home with kids, I encourage you to check out gonoodle.com. These free, fun and interactive videos inspire kids to be active by offering a wide range of videos which appeal to different ages, skills, and abilities.
  • Walk Kansas fitness videos covering a variety of short exercises using free weights, resistance bands, and the balance ball are available here: https://www.youtube.com/playlist?list=PL0443E5C6D241AC2F

By: Ashley Svaty

Let’s Walk Kansas!

K-State Research and Extension is pleased to offer Walk Kansas, a health initiative designed to help you move more, eat better and live life to the fullest. Walk Kansas is a team-based program, meaning that you are part of a 5-6 member team and together you will select a goal (challenge) to work toward during the 8 weeks (March 15-May 9, 2020). Here are the options for your team:

  • Challenge 1: 8 Wonders of Kansas! This journey requires each person to get 2 ½ hrs of activity per/wk.
  • Challenge 2: Cross Country, which requires 4 hrs of activity per person/week.
  • Challenge 3: Little Balkans to Nicodemus –This requires 6 hrs of activity per person/week.

This year, each Post Rock District Walk Kansas captain of a team of 5-6 will receive a Walk Kansas waist pouch! Registration is now open at www.walkkansasonline.org or by visiting any Post Rock District Extension office.  If registering online, be sure to choose “Post Rock District” as your county/district. Registration for Walk Kansas is $10 per participant t-shirts, long sleeve shirts, and sweatshirts are available for an additional cost.  If you’re looking for something motivating and fun to beat those winter blues, join us for Walk Kansas 2020!

By: Ashley Svaty

Healthy Living Workshop Coming to Beverly

If you are living with an ongoing health condition (such as arthritis, asthma, diabetes, high blood pressure, or depression) or you are a caregiver of someone who does, this is for you! Living with Chronic Conditions workshops are interactive learning opportunities that teach techniques to manage common symptoms.

FREE 6-week workshop series led by trained leaders to help you:

  • Learn decision-making and problem solving skills
  • Communicate effectively with family, friends and health professionals
  • Manage fatigue
  • Learn new ways to eat healthy
  • Control pain
  • Increase physical activity
  • Set and accomplish Goals
  • Deal with anger, depression, and difficult emotions

Fridays at 11am-1pm (lunch provided)

March 6th – April 10th

Beverly Community Church

200 N Agnes Ave. Beverly, KS

Call 785-524-4406 to register by March 3rd

By: Ashley Svaty