Kristi's August-September 2022 Health &
Fitness Page
Greetings All! We hope you are well and that you are enjoying the
summer! We had a wonderful MS 150 and too have enjoyed some nice
bicycle training rides. Please note that we have one on
Saturday July 30th and a couple other upcoming rides, let me know
if you'd like to join us! Please see below for information.
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Social Update
Saturday June 30th 10am- Ride on the Sakatah trail
(About 32 miles)
Saturday August 27th- Tentative date for an August bike ride-
place TBA
Sunday Sept. 11th- We have a group planning to do the 8:30am
ride for the St. Paul Classic- let me know if you are interested!
Sometime in October- Annual Fall Ride
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Revisiting the fun, rainy, challenging and rewarding Purple
Pumpers 27th!
Ride on the Gateway- Pine
Springs-Stillwater-Wisconsin-Mn!
First Ride- Minneapolis trails and lunch at Lucky's
Cannon
Trail
The beauty of the trail!
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Our rainy but fun MS 150 (it poured for about 135 miles!!)
Some of the Group at our
Start
Rainy but fun at the rest stop
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Sharing some beauty from Summer Travels Thus Far- the Upper
Peninsula Michigan and Northern MN-- off to Canada soon!
Dad and Yours Truly at Copper Falls State Park,
Wisconsin
The beauty of Pictured Rocks
The beauty of Lake Superior!!
Up at Family
Camp
Love to spend time with family- Headwaters of
Mississippi- Itasca State Park
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Health and Fitness Information
*
The U.S. Dietary Guidelines recommended at least
two cups of fruits and two and a half cups of
vegetables a day. Remember that darker colored
produce tend to be more nutrient rich.
*According to Michael Gelb, humor and laughing not
only are good for your health, recent studies
demonstrate that they stimulate the problem
solving areas of the brain which can improve
creativity and productivity in life and at work.
*A powerful article published in the peer reviewed
journal Pharmacy and Therapeutics (2018) cites the
importance of adequate sleep. Sleep loss over time
can affect cognition, mental health, and enhance
the likelihood of a number of medical and health
related conditions.
*A recent
issue of the IDEA Fitness journal identified
that reading 15 minutes prior to bedtime can
enhance sleep and finding natural sunlight
in the morning can enhance wakefulness... of
course here in Minnesota we have changing
seasons of light :) !
*A past IDEA Fitness Journal had a nice
article on exercise and those with multiple
sclerosis. The article cites studies
that
indicate mild to
moderate workouts
can ease the
strain of living
with MS.
Recent published
studies featured
in one of the 2019
MS Publications
(Momentum),
reinforced the
importance of
exercise for MS,
yet too mentioned
that each
individual must
consider his/her
own type of MS and
the daily needs
for energy
conservation. For
those of you who
don't know, 2 of
our longtime
veterans of the MS
150 Purple Pumpers
team have
MS. You too
can join us next
year!!
*An interesting
study (2014) from
Binghamton
University found
that those who
receive adequate
sleep, and
ironically, those
who were earlier
to bed, earlier to
rise, reported
improved moods and
more optimistic
thinking... good
news for those of
you who come to
the early morn
class! :)
*The Summer 2019
IDEA Fitness
Journal emphasized
the importance of
interrupting
prolonged sitting
to combat the
effects on
mortality. Here
are some methods
they suggested:
1- Stand and more
every time you
change a TV
station (or I
would say if you
watch commercials-
move during them!)
2- Do a few heel
raises while
loading (or
emptying) the
dishwasher.
3- Every time you
drink a glass of
water, take a
movement break.
4-Instead of
emailing a
colleague whose
office is near
yours, just walk
over there!
5-When talking to
your friends on
the phone, walk!
The American
Council on
Exercise (2022)
cites the
following as the
importance of
stretching- keep
in mind that warm
ups prior to
exercise should be
dynamic and
include movement,
following exercise
we often add
static stretching
as well. Here are
some of the cited
benefits:
*
Decrease in
stiffness and
improved range
of motion
*Helps decrease
post- exercise
aches and pains
*Improves
posture
*Reduces stress
*Increases
circulation
*Decreases risk
of low back pain
**The
above
information is
for
educational
purposes only
and is not
meant to
replace the
advice or care
of your health
professional.
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Take time to
enjoy the
beauty of each
new day--
Kristi