Impress Your Workout Buddies. . .

. . . with your erudite vocabulary. Next time you feel the tingle of sweat on winter-dry skin, or the burn of wind on your cheeks, use this word to describe the sensation:

http://wordsmith.org/words/paresthesia.html

The Thought for Today is a good ‘health and wellness’ one, too.

– Barb

Make My Day – Happy

Recently this author led a class on “Healthy Living” and met some wonderful, engaging older women.  We used an article “10 Ways to Improve Your Day In Just 5 Minutes” to discuss additional ways of having a good day.  We discussed lowering stress, elevating our mood, and increasing energy using our ideas that just take a few minutes.

Some ideas in the article were simple, like make your bed, clear up your cluttered desk, or even take a stretch break.

Our group’s is offering the following ideas (from our years! of experience) that help us improve our days! Enjoy -  thanks to the ladies in the “Healthy Living Class” at Active Living Senior Centre. 

1. Walk: Take time for a walk. Today we are aware of the physical health benefits of walking, but there are a number of mental benefits also.  According to an article in Arthritis Today, the benefits of walking also include slowing mental decline, lowering Alzheimer’s risk, improving sleep, elevating your mood, and for some can also serve as a type of meditation. 
2. Laugh: Research has shown the many health benefits to laughter include relief of pain, and a sense of happiness.  According to an article in About.com , it even can refocus your emotions when you are feeling angry or stressed.  Luckily, your body can’t tell if your laughter is real or fake. So it is OK to fake it!
3. Shower, (or bathe): Hmmm, how would just taking a bath or shower help to have a better day?   In our discussion, we realized that when we are stressed, anxious, or just plain busy, our shower (or bath) is just something to do to just to get clean: get in, wash, get out, hurry up, go to work. To live in the moment is to enjoy what we are doing.  Enjoy the warm water, use a scented soap, enjoy the “fresh, clean” feeling as you dress.  There, you already did something nice for yourself.
4. Write a note:  Yes a handwritten note. The idea is to do something small and special for someone.  Sometimes you haven’t seen or heard from a family member or friend for a while. Cut our an article from the paper or magazine, or get a photo, and write a note and MAIL it.  Hey, in this day of email, I still enjoy getting a REAL letter in the mail! Why wait for Christmas or birthdays?
5. People watch: People watching is an art.  Try it.  Sit on your FRONT porch, or on a park bench or even at the mall.  It is even better with a friend. It is fun to imagine where they might be going or even what their occupation is. 
6. Sing:  Singing elevates your mood. Sing along on the radio, or your MP3.  Doesn’t matter.  Just Sing! There is a reason why Karoke or Senior Sing-a-long is so popular! But since “happy songs” kinda depend on your age, here is a list of over 100 “Happy Songs”, I am sure one of them will get you singing and tapping your foot! (It did me!) “Your mama can’t dance and your daddy can’t rock and roll. . . “
7. Smile: New research has found a strong connection between smiling and your general health and sense of well-being. The act of smiling can lift your spirits as well as reduce feelings of anxiety. And like laughing, your body can’t tell the difference if it is a “real” smile or not!
8. Choose to be happy. Everyone goes through stressful,  distressing or sad times in our lives.  But it doesn’t have to define you.  You don’t have to be a “Pollyanna”, but you can choose to be happy or to find joy.  It’s not always easy, but happiness doesn’t just happen.  We can create it.

Sheri

May Miscellany

Here’s a collection of bits and pieces that may interest or amuse.

Staying motivated to work out is a continuing challenge, even for confirmed fitness fans. Tips for staying committed include setting a goal with an end date; breaking a larger goal into smaller steps along the way so that you have encouraging victories; trying a different class or workout weekly to change things up and keep it interesting. Sometimes technology can help, too. Here’s a list of iphone apps that have been highly rated:
http://tinyurl.com/clhfjbn

Scarlett Johansson took some tabloid flak for being thin in The Avengers. In this piece from the Huffington Post, she explains the importance of working out/eating right and being a good role model.

Here are some zany ideas for using household objects for other than their original purpose. Some I wouldn’t recommend, some – have you ever been caught without a corkscrew? – are genius.
http://tinyurl.com/conndk3

Jane Brody’s column in the New York Times on the value of optimism suggests, among other things, that we should surround ourselves with positive, upbeat people. Such as the instructors and trainers at YWCA Hamilton. Well, she doesn’t actually say that – but she would have if she knew us!

Do You Know the Symptoms of a Heart Attack?

Have you ever wondered how you could tell if someone you love is having a heart attack?  Are the symptoms different for men and women or are they the same?   Well, here are some symptoms to look for:

Chest pain – This discomfort or pain can feel like a tight ache, pressure, fullness or squeezing in the center of your chest lasting more than a few minutes. This discomfort may come and go.

Upper body pain – Pain or discomfort may spread beyond your chest to your shoulders, arms, back, neck, teeth or jaw. You may have upper body pain with no chest discomfort.

Stomach pain – Pain may extend downward into your abdominal area and may feel like heartburn.

Shortness of breath – You may pant for breath or try to take in deep breaths. This often occurs before you develop chest discomfort or you may not experience any chest discomfort.

Anxiety – You may feel a sense of doom or feel as if you’re having a panic attack for no apparent reason.

Lightheadedness – In addition to chest pressure, you may feel dizzy or feel like you might pass out.

Sweating – You may suddenly break into a sweat with cold, clammy skin.

Nausea or vomiting – You may feel sick to your stomach or vomit.

If any of the above symptoms occur and last for 5 minutes, go to the hospital for treatment.

Are there differences in symptoms between men and women?  Sometimes.  “Although men and women can experience chest pressure that feels like an elephant sitting across the chest, women can experience a heart attack without chest pressure,” according to Nieca Goldberg, M.D., medical director for the Joan H. Tisch Center for Women’s Health at NYU’s Langone Medical Center and an American Heart Association volunteer.  “Instead they may experience shortness of breath, pressure or pain in the lower chest or upper abdomen, dizziness, lightheadedness or fainting, upper back pressure or extreme fatigue.”

If you have had a heart attack and would like to know how you can prevent another one, the YWCA offers a HeartBeat program at the Ottawa Street location.  To find out how this program can help you, call 905-522-9922 ext 226 or check out the HeartBeat program at www.ywcahamilton.org under Programs and Services.

For more information on heart attacks visit:

http://www.mayoclinic.com/health/heart-attack-symptoms/HB00054

http://www.heart.org/HEARTORG/Conditions/HeartAttack/WarningSignsofaHeartAttack/Heart-Attack-Symptoms-in-Women_UCM_436448_Article.jsp

http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.2796497/k.BF8B/Home.htm

What Makes Us Happy?

What makes us happy and healthy?

A very interesting study out of Harvard University began in 1937 with just over 250 students.   The main focus of the study was what created and maintained health and happiness.  Over the course of many years the subjects were interviewed,  had regular physical examinations,   had blood tests and psychological profiles completed and filled out questionnaires.   They were followed through school,  marriage,  kids,  divorces,  grandchildren,  careers,  retirement and even death in many cases.  Dates and causes of death were documented.  Research grew to include over 800 man and women.  Among the many findings seven major factors to predicting  healthy physical and psychological aging emerged:

1. Mature Adaptations (including 4 levels of response to an event or situation)

2.Education

3.Stable Marriage

4.Not Smoking

5.Not Abusing Alcohol

6.Some Exercise (the key here is “some”)

7.Healthy Body Weight

For more details  see the Grant Study
http://www.theatlantic.com/video/archive/2009/05/the-pursuit-of-happiness/24300/

Kim

Road Trip!!

So, as it is (perhaps?!) approaching the time of year that we start road tripping, how do we keep activity on the menu when we must sit in the car for hours to get where we are going?  Adding to this challenge is how we keep the kids busy all the while!  The first step?  Be creative!  Try to think about all of the ways we can keep the (NON-DRIVERS of course!) moving.  Also ensure whatever you are choosing, isn’t going to be distracting to the driver.  So, what could we do?  How about freeze dance, car style?  Turn the radio on and let the non-drivers wiggle in their seats.  Or how about aerobics in the car?  Keep that music on and let all of the passengers march, heel dig and toe tap to the beat.  Simon says would work here too! 

Don’t forget about that driver.  Plan some stops along the way so the driver can stretch her legs too!  Toss a soccer ball in the trunk and have a quick game of soccer at the next rest stop. 

Ever notice the word “fit” is in fitness?  That is because, with some creative thinking, we can “fit fitness” in anywhere! 

Happy, active trails!!

Posted byDeanna, off on a road trip tomorrow!…….Good luck to my son’s hockey team in the Alliance Hockey Championships!  Go Cyclones GO!

YWCA Encore: After Breast Cancer Exercise Program

A FREE exercise program designed specifically for women who have experienced mastectomy, lumpectomy or breast reconstruction surgery at any time in their lives. Based around floor and pool exercise and relaxation techniques.

How can encore help?

We know that after surgery, many women experience numbness, pins and needles, loss of mobility and discomfort in their upper bodies, encore can help relieves these problems through gentle stretching exercises.

Encore will help you:

• Improve mobility and flexibility in your arms and shoulders
• Boost your self esteem and self image
• Relieve any discomfort as a result of surgery
• Create a positive attitude towards life and health

Encore is more than an exercise program, a supportive environment is also an important part of the recovery process, and you’ll be able to share your experiences, concerns and feelings with women who understand what you’ve been through.

Our next Encore session starts: April 25^th, 2012 Orientation session

For more information or to register please call Rana Aldibs OR Carah Avery

@ 905-522-9922 ext.118

Woman Alive!

A FREE Physical activity program for woman facing barriers to participation, it starts here @the YWCA in 2002, the success of the program has seen its growth to numerous sites across the city of Hamilton.

The FREE 10 week’s program consists of three 1 – hour physical activity session per week, including activities such as group fitness, aqua-fitness, yoga and more….. The program provides the participants with 3 healthy sessions with different healthy topics such as healthy eating, stress management, staying active and more…..

Woman Alive! Program supports women in understanding the importance of their own health and in developing strategies and skills for improvement and provides them an active, safe, enjoyable and comfortable environment.

Woman Alive! Program provides the participants with Free child minding, free gently used running shoes, healthy snacks, prizes and healthy talks.

Our next Woman Alive! Session for the spring will be:

Registration & Orientation: April 17^th,2012

Program runs Tuesdays, Thursdays, Fridays, 10:30-11:30am

For more information please call Rana Aldibs @ 905-522-9922 ext.118

Yoga Lifestyle

The benefits of yoga practice are many.  Too many to cover in one blog post.  I’d like to narrow this discussion to the “lifestyle enhancing” aspects of a regular yoga practice.

The original and ancient guidelines of yoga serve as a prescription for basic moral and ethical conduct and the importance of self-discipline.  Who among us wouldn’t benefit from more of that?   These guidelines can direct our attention toward better health and help us acknowledge any of the spiritual aspects of our nature.  Make no mistake, however;  yoga is not a religion or belief system.  It is simply an opportunity to quiet a turbulent mind, remove obstacles and find contentment.  Learning to be in stillness and silence for short periods of time encourages present moment awareness.  Our busy lives so often have us racing ahead of the clock and on a perpetual treadmill toward the next obligation or task.  Mindfulness is built through that present moment awareness and can give us the tools we need to be our best possible expression of humanity.  Yoga encourages gratitude and I believe gratitude grounds us and adds an important perspective to our daily life.

Try a class or simply try being still and quiet for a few short minutes a day.  Give your mind and body a rest.  Appreciate all that you are, all that you have and all that you can offer!

Namaste

Kim

If you want to be happy for the rest of your life…

I heard about this Youtube video earlier this morning and thought of you instantly:)  Pay attention to how big a difference a little effort makes.  Then give yourself a pat on the shoulder for already treating your body and your self right.  And if you haven’t started yet … well, here’s another dose of information but in a fun and interesting format! Enjoy!