Writing down positive thoughts

Throughout the day our minds are filled with thoughts. In one instant, we might be thinking about what bills need to be paid and how little money we have. And in the next, we might think something positive like: “I love this weather. What a gorgeous day.” Through these statements to ourselves, we are subconsciously creating the mood for the day. 

Writing down positive thoughts every day helps us be more mindful of the positive things in our life and enhances our mood.

Over a period of time, thinking and writing down positive thoughts becomes a habit which increases our life satisfaction and gives us more health and energy. 

So get your journals out and start writing!

Stretching is for Everyone

Everyone should be stretching, every day, no matter what your age, gender or flexibility level.  Without regular stretching your muscles will tighten and the range of motion in your joints will decrease as you age.  Stretching properly may reduce muscle injuries and improves flexibility, joint range of motion, relaxes muscles, and promotes better coordination.  

Stretching was considered the main activity before a workout. Now, it is recommended that before you stretch you should properly warm up.  This is to reduce pulling or tearing a cold muscle.  Warm up should only have to last about 5-10 minutes.  

Stretching is recommended after a workout as well.  If you are running, slow down to steady walk to cool down and then stretch at the end.  This helps to avoid stiffness and soreness of the muscles and relaxes the muscles.

Stretching should never hurt.  If it starts hurt, relax the stretch until it feels comfortable and hold your stretch.  Maintain each stretch for 10-30 seconds.  Remember to breathe while you are stretching, never hold your breath.   Avoid bouncing while you stretch.  This can cause damage to the muscles you are trying to stretch.  Do not lock your lock your joints when you stretch.  This avoids unnecessary stress on your joints.

Benefits of Drinking Water

·         Our bodies are approximately 70% water, and nearly every aspect of our body’s function calls for fluid.  There is little data on how much water a person should drink daily.  The old saying, “Eight, 8 ounces of water a day,” may still be a reasonable goal.  It all depends on your health, how active you are, how big you are and where you live.

·         What type of fluid is best for you?  That is up to you!  Normally you get 20% of water from what you eat.   Water and clear sport drinks are best! But, be cautious of soda or other high calorie beverages. 

·         So, remember, drink your water and good luck on the Summer Challenge!

Walking with a pedometer is easy

It can be very hard to fit exercise into a busy schedule, but, you can get a lot of activity in at work.  With the use of the pedometer, you will be able to see how many steps you can get into your day.

     First establish your baseline steps by:

·         Using your pedometer for three straight days, total each day up and divide by 3 to get your baseline number of steps you take each day.

    

     Set Short-term goals:

·         Increasing steps 100-500 steps in a week

Set Long-term goals:

·         Increasing your steps that you take, up to the 10,000 steps a day. Increasing your pace and/or intensity as your fitness level improves.

    

      Track your Progress: 

·         Write down each day and then at the end of each week, to monitor your progress over a period of time.