K-State Research and Extension

search

Tag: Exercise

Get “March”ing!

Posted on by djbechard

Walking is a wonderful option for physical activity, but venturing outside in winter months isn’t always appealing.

To get some extra steps in and avoid sitting too much on brutally cold days, try some of these marching in place variations. Use a counter top or chair for balance, if needed. To track your progress, keep a daily tally of how many times you perform one of these options.

Do each for account of 20. Add more repetitions as you are able.

  • High Knees: Standing tall, lift your knees as high as you can while you march.
  • Forward and Back: Take one small step forward with each foot, and one step back with each foot.
  • In and Out: Starting with your feet about a fist’s distance apart, take a small step to the side with one foot and then the other. Take a small step back in with one foot and then the other.

If desired, create your own patterns.  How many times can you do this throughout the day? Aim to increase over time.

By the end of the month you will be ready to join us for Walk Kansas 2023, March 26 – May 20. Contact any Post Rock Extension District office for details on how to register.

By: Jamie Rathbun

Tips To Keep Your Heart Healthy

Posted on by djbechard

Valentine’s Day is known for its roses, big red hearts, and vibrant pink and purple colors. It’s a holiday meant to show someone how much you care for them. February is also known as heart month and what better way to spread love than with a healthy heart?

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. Healthy food choices and an active lifestyle are two things you can control and will have a huge impact on your heart’s health. So what are some things you can do keep your heart healthy?

Eat a Variety of Foods. One of the keys to a healthy heart is making smart food choices. Eating a well-balanced diet will include a variety of foods such as whole grains, fruits, vegetables, lean protein, and low-fat or fat-free dairy foods.

Know Your Fats. Be sure to incorporate healthy fats into your diet. This means eating foods low in saturated and trans fats and high in unsaturated fats. Saturated fats are usually solid at room temperature and found in animal proteins and dairy foods. Trans fats are commonly found in vegetable oils that go through an industrial process to make the oils solid in form. Unsaturated fats tend to be liquid at room temperature. You can find unsaturated fat most commonly in fish, avocados, nuts, and vegetable oils.

Get Label Savvy. Learning how to read the food label can help you make heart healthy choices especially when it comes to fats. Remember information on the label is based on 2,000 calories per day. Visit the Food and Drug Administration’s interactive nutrition facts label to learn more.

Physical Activity Matters. Physical activity can play an important role in keeping your heart healthy. Regular, moderate physical activity (30-60 minutes most days of the week) can help control blood pressure, manage weight, manage stress, help you sleep better, and help you feel good by giving you more energy throughout the day. Our Walk Kansas program can help get and keep you motivated in your exercise endeavors.

 

By: Jamie Rathbun

Exploring Physical Activity Myths

Posted on by djbechard

We all know that physical activity is good for us, but it is easy to drag our feet – literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myths than reality. Here are some of the most common myths about being physically active and how to replace them with a positive attitude.

“I don’t have enough time to be physically active.” Physical activity does take time, but there are ways to make it doable. If you don’t have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. While on your lunch break, walk with a co-worker for 10-15 minutes. This is a great way to hold a short meeting or have social time. Need more family time? Spend time together being active by taking a walk, playing games, or going for a bike ride. Get the whole family involved in household chores like cleaning, vacuuming, and yard work.

“The older you are the less physical activity you need.” Most people become less physically active as they age, but keeping fit is important throughout life – especially as you get older. Regular physical activity increases older adult’s ability to perform routine daily tasks and to stay independent longer. Lack of physical activity can lean to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. It’s never too late to start but you should check with your healthcare provider before beginning a new exercise program.

“Being physically active is too expensive. It takes equipment, special shoes, and I have to pay for a gym membership.” Physical activity can be done almost anywhere and does not necessarily require equipment, except a comfortable pair of walking shoes. Walking is perhaps the most practiced physical activity and it is absolutely free, requiring only that you dress appropriately for the weather. Many communities have parks, walking trails, or other pedestrian areas that are ideal for walking, running, or playing.

“Physical activity makes you tired.” Although you may feel somewhat tired during a workout session, you usually feel more energized afterward. Doing any regular physical activity can raise your overall energy levels and make you better able to handle everything you have to undertake during the day. Regular exercise can also improve your sleep and help you manage your stress.

Now that we’ve cleared up these myths and you’ve got a can-do attitude, mark your calendars for Walk Kansas 2023, March 26 – May 20.

Tags: Physical Activity, Exercise, Health, Wellness, Walk Kansas

Source: World Health Organization

By: Jamie Rathbun

Strengthen Your Core

Posted on by mjsaxton@ksu.edu

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

 

Strength Training Class Coming to Lincoln

Posted on by Marci Metz

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

Posted on by Marci Metz

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

Posted on by Marci Metz

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