Health and Wellness Newsletter

  • Spring Wellness Newsletter, 2018

    Walk more this spring!

    Set a goal to walk more this spring. Follow the walking challenge below. National Walking Day is April 4, 2018. Participate by setting a goal to walk 30 minutes that day.

    Week 1: Walk for 10 minutes a day for 5 days of the week.

    Week 2: Walk for 15 minutes a day for 4 days of the week.

    Week 3. Walk for 20 minutes a day for 4 days of the week.

    Week 4. Walk for 30 minutes a day for3 days of the week.

    Proper Walking Shoes

    Wearing proper walking shoes can prevent future injuries and make walking more comfortable and enjoyable. How do you know if you have proper walking shoes? According to the Mayo Clinic, there are some important things to look for.

    Look for Helpful Features: There are different parts of a walking shoe. Make sure your shoes include the following.

    • Achilles tendon protector
    • Heel Collar
    • Upper
    • Insole
    • Gel, foam, or air midsole
    • Outsole
    • Toe box

    Consider the Shape of Your Foot: All feet are different. Find a shoe that matches your width, length, and arch. Most sporting goods stores can look at your arch and find a shoe that matches your feet. You can also test your arch by putting the bottom of your foot in water and putting it on cardboard to leave a footprint. If you see most of your footprint, you probably have low arches. If you see hardly any of your footprint, you probably have high arches.

    Get the Best Fit: Ask the sales clerk what the best recommendations are. Try various shoes until one fits well for you. Make sure you have at least a half an inch between your longest toe and the end of the shoe. Make sure the shoe isn’t too snug.

    Replace Old Shoes: Shoes should be replaced every 300 to 400 miles or when the outsole is worn out.

    Get more information and help at: Healthy Life Style

    Easy Fun Salad Ideas

    Tomato-Peach Salad: Toss tomato and peach wedges with red onion slices. Drizzle with cider vinegar and olive oil; season with sugar, salt and pepper.

    Chicken-Mango Salad: Whisk one tablespoon each lemon juice and honey, some grated ginger and 1/4 cup olive oil; toss with shredded grilled chicken, assorted greens and diced mango.

    Egg Salad with Beans: Toss blanched green beans with sliced radishes and hard-boiled eggs. Drizzle with olive oil; season with salt and pepper.

    Watermelon-Feta Salad: Whisk one part white wine vinegar with three parts olive oil, and salt and pepper. Toss with baby arugula, red onion slices, watermelon cubes, crumbled feta, niçoise olives and fresh oregano.

    These recipes and more at: 50 Simple Salads

    Spring Fitness Challenge

    Day 1: Push-ups x 10, Squats x 10, Crunches x 10
    Day 2: Jumping Jacks x 20, Burpees x 8
    Day 3: Rest
    Day 4: Push-ups x 20, Lunges x 20, Bicycle Crunch x 20
    Day 5: Burpees x 12, High Knees x 30
    Day 6: Push-ups x 30, Squats x 50
    Day 7: Rest
    Day 8: Leg Raises x 20, Plank x 30 seconds, Leg Raises x 20
    Day 9: Inch worm x 8, Shoulder Taps x 12, Side Lunges x 8 each side
    Day 10: Ski Jumps x 50, High Knees x 50, Jumping Jacks x 50
    Day 11: Rest
    Day 12: Plank x 45 seconds, Squats x 20, Push-ups x 20
    Day 13: Squat Jumps x 40
    Day 14: Rest
    Day 15: Push-ups x 30, Squats x 30, Crunches x 30
    Day 16: Burpees x 50
    Day 17: Mountain Climber x 25, Squat Jumps x 25
    Day 18: Rest
    Day 19: Leg Raises x 30, Crunch x 30, Plank x 1 minute
    Day 20: Squats x 50, Lunges x 50, Squats x 25
    Day 21: Rest
    Day 22: Jumping Jacks x 50, High Knees x 50, Push Ups x 20
    Day 23: Squats x 100
    Day 24: Rest
    Day 25: Push-ups x 40, Squats x 40, Crunches x 40
    Day 26: Burpees x 50
    Day 27: Squat Jumps x 50, Lunges x 40, Ski Jumps x 30, Leg Raises x 20, Oblique Crunch x 10 each side
    Day 28: Rest
    Day 29: Inch worm x 10, Shoulder Taps x 20, Side Lunge x 10
    Day 30: Choose one of the previous workouts to complete today.