Keep On Moving!

Do you make plans to exercise but find a hundred other things to do instead?  We all know that staying active is important in keeping us healthy but many of us are looking for “something” to get us moving.  That “something” is called motivation.  Motivation comes from different places but it’s up to you to create it.  It’s not something you can sit around and wait for.  Getting past your mental roadblocks will help open the door for new ideas and new attitudes.  Here’s how:

 

1.           Accept that you have to exercise.  No pill or diet can take the place of being physically active.  You don’t need a gym to stay active and it doesn’t need to take up hours of your time.

2.           Make exercise mean something to you.  For many people, exercise is a means to an end - like a way to lose weight - but staying active has to mean something to you right now.  Think of it as a way to reduce stress, a little time to yourself each day, or a way to keep your energy level up.

3.           Find your own exercise path.  You have the freedom to do whatever activities you like.  Do things you enjoy and are easy to do like walking, playing basketball, etc.  Make a pact with a friend if that helps keep you on tract.

 

Following are some tips to help to keep you motivated:

·              Be realistic.  Don’t start off trying to exercise for an hour every day if you haven’t been active for years.  Begin with 20-30 minutes of activity two to three times a week.

·              Don’t compare yourself to others.  You may never look like some trim and fit people that you see on TV or in the gym, but don’t let them deter you.

·              Don’t expect to be perfect.  If you miss a day or two of exercise or your workout doesn’t go well, accept it and move on. 

·              Get a partner.  This could be a spouse, a boyfriend, your best friend – anyone who will be there encourage you, and sometimes gently remind you, to keep on moving.

·              Break it up.  If you don’t feel like going for an hour long walk, do three 20 minute walks instead.

·              Make it convenient.  Exercise at home if you’re short on time.  Get up early if you’re too tired to work out at the end of the day. 

·              Keep it fun, simple, and varied.  Not doing the same activity day helps to keep you going.  How about a walk on Mondays, Wednesdays, Fridays and swimming Tuesday and Thursday?

·              Keep track of your progress.  Writing down when and how long you exercise, what you did, etc. will help you to see changes and improvements over time.

 

Remember that the more you practice the better you’ll get and it’s your own actions that help to keep you motivated.  So throw away all of those old excuses and keep on moving!

Posted on March 8, 2010

Exercise Away The Winter Blues

Exercise to Relieve Stress

 

When you exert yourself physically, your body releases chemical substances that act as natural pain killers and help lower stress levels.  Every bit of activity counts, and you don’t have to stick to a fitness routine.  Here are some tips to get started:

 

• Walking is the number one stress reliever.  Try to get your heart going a little faster for at least 15 minutes a day.  Even a few minutes of walking, several times a day, can provide stress relief.  Running can also reduce stress. 
• Exercise in a natural environment for extra benefits.  Nature triggers your brain to relax, so try to mentally picture being in the mountains or walking on the beach.  Or try a walk on a nature trail instead of a busy city street. 
• Pick the type of activity that you enjoy.  Some people like to exercise alone while others enjoy being in a group. 
• Try some stretching exercises.  Stretching helps to relax tense muscles and decrease the stress hormones in your body.

Exercise to Improve Your Mood

 

• Exercise can increase your energy level and also helps you sleep better. It helps distract you from your problems.  When you’re well rested and enjoying the day, you’ll hold off feelings of sadness. 
• Group exercise is a great way to meet people and make new friends.  You’ll laugh, talk, play, and spend time with people who face the same issues in life as you do.  Getting out of the house makes you feel less lonely and isolated. 
• Get in shape so your body looks better and you feel better.  It won’t take long before others notice and compliment you.  You’ll like what you see when you look in the mirror and feel better about yourself as a person. 

Don’t forget - Everyone has less than happy times in their life and sometimes there’s really nothing wrong.  Sometimes a good dose of physical activity can be the perfect cure.

Posted on February 2, 2010

Exercising Inside the Box

Do cold temperatures, wind, snow, or rain make you want to hibernate? You don’t have to give up your exercise routine just because it’s winter time. Now is the perfect time to think “inside the box” and come up with an exercise program for indoors. Movement is the key to staying active and several short bursts of activity throughout the day will work. Use your basement or slide back the furniture in your living room and get moving! 

• Walk around the house.  If you are on the phone, talk and walk at the same time. Carry in your groceries one bag at a time. Take several trips to the laundry room instead of carrying one large load.
• Dust off your old exercise videos and DVD’s. The music and routine may have changed but you still get a workout. Don’t forget about those old yoga and palates videos too. If you don’t have any at home, check with your local library.
• Use your stairs. Walk up and down all of your stairs as many times as you can or try taking two at a time for a little extra workout. Use the bottom stair to step up and down leading with one foot.
• Jump rope. If you don’t have one, pretend you do. Or, pull out that old hula hoop.
• Play chase or hide and go seek with your kids or pets.
• Go to the mall and walk while you window shop.
• Do speed cleaning and you’ll work up a sweat. Organize your closets/attic to get in a little more activity.
• Lift weights. Use a larger can of vegetables or beans or plastic jugs with handles that are partially filled with water or sand. Lift them away from your sides, overhead, and out in front of you.
• Do crunches, jumping jacks, push ups, or lunges while you watch TV. Check the listings and see when fitness shows come up.
• Make a music play list for your Ipod and dance around your living room for as long as you can. You can also walk or jog in place.
• Use an old pair of panty hose as a resistance band. Step on the waistband, pull on the legs and stretch them as far as you can.

Posted on January 6, 2010

Walking Without Whining

Are we there yet?” “My legs are tired!” “I want to watch TV!”

Do these words sound familiar? Getting your children to go for a walk with you can be a real challenge, but the effort is worth it. Your children will benefit for the rest of their lives if you can get them to enjoy physical activity. Kids should be active every day to help burn calories as well as build strong bones and muscles. Physical activity in young children also helps early brain development and learning.

Walking is a great way for families to get in shape together. The best way to get fit is to walk briskly, include some hills, swing your arms, and to try and walk for about 30 minutes three or more days a week. If some family members are in better shape than others, they can wear a backpack filled with water bottles and other supplies. The extra weight will provide a good workout for fitter walkers if the pace needs to be slower for less fit family members or children.

Be a Healthy Role Model:
One of the best ways to get your kids moving is by setting a good example. Make physical activity part of your daily routine by taking family walks or playing active games together. Making activities fun and different also helps to keep children interested. Try out one or more of these ideas:

• Make walking sound exciting by saying “we’re going out for an adventure” or “we’re going out to explore.”
• Play games along the way like “I spy” or “hide and go seek.” Go for a horse back ride on an imaginary horse that walks, trots, and gallops to the park. Have your children imitate how other animals walk or run. Make up silly steps together like taking two large steps and three tine steps, counting as you go along.
• Have your walking route include playgrounds, streams, parks, and other fun places. Take pictures and start a walking scrapbook.
• Turn you walk into an “earth day” and pick up trash along the way.
• Teach your child the colors of the traffic lights and what they mean. Go over important safety points like street crossing, staying on sidewalks, etc.
• Take along guidebooks for flowers, trees, birds, etc. or collect samples.
• Map your route and teach your child how to navigate and read a map.
• Buy your child a sports watch and/or pedometer to track time and distance.
• Come up with a “question for the day” and use the walking time to get to know your child better.

Ideas to Remember:
• With regular walking, children will gain strength and capacity. Start slowly and pick up the pace and distance to match the level of enthusiasm.
• Be prepared to cut a walk short, but praise your children for their effort and interest.
• If your time is limited, walk with your child during the warm up and then push him/her in a stroller so you can pick up the pace.
• If you are going out with your kids, think about whether you really need to drive. Or, drive part way and walk the rest of the way.
• Have your child ride their bike a while you walk along.
• Set up a neighborhood walking/biking club with other parents. Take turns going out with a group of kids after school or in the evening. This gives parents a little time to themselves to run an errand or exercise without their kids.

Posted on December 1, 2009

Working Out at Work

Are you one of those people who feel like you don‘t have time to add activity into your work day? Being physically active is not just about sports or going to the gym. There are many simple ways to be more active even if you spend most of your day at work. The experts say that any amount of activity helps and the benefits are cumulative. Here are some ideas to help get you moving:

Squeeze in Walks
• Go for a walk before heading to work or walk to work if you live close enough
• Get off the bus one or two stops early and walk the rest of the way
• Take the stairs and avoid elevators
• Walk to a co-worker’s desk instead of using email or the phone
• Ask your co-workers to join you for a walk on your break or during lunch
• Hold walking meetings
• If you spend a lot of time on the phone, get a headset so you can move around while talking
• Find excuses to walk more – find a restroom or coffee pot that is on the other side of the building
• At the end of your day, climb the stairs or go for a quick walk before heading home

60 Second Aerobics
Supplement your exercise routine by trying some of these at your desk:
• Check your watch or clock and do jumping jacks for one minute.
• Run/jog/march in place for 60 seconds.
• Pretend that you’re jumping rope by hopping on alternate feet or both feet at once.
• While seated, pump both arms over your head for 30 seconds, then quickly tap your feet on the floor for 30 seconds. Repeat 3-5 times.
• Walk around your office or an empty room as fast as you can.
• Do walk lunges in your office or down the hall.
• Take the stairs, two at a time if you need a harder workout. Do this 5-7 times a day.

Don’t Forget Strength Building and Stretching
To ease stress and keep your muscles strong and flexible, try these ideas:
• Do one-legged squats (hold on to a table or wall for support) while waiting for the copy machine or website to load.
• Sitting in your chair, lift one leg off the seat, extend it straight out, hold for 2 seconds, and lower your foot slowly toward the floor and hold for several seconds. Repeat using the other leg.
• Place both hands on your chair arms and slowly lift yourself off the chair. Lower yourself back down but stop short of the seat. Hold for a few seconds. Do 15 times.
• Sit tall in your chair, stretch both arms over your head and reach for the ceiling. Hold for 10 seconds and try to reach higher with your right hand, then your left hand.
• Sitting up straight, try to touch your shoulder blades together. Hold and then relax.
• Sit facing forward, turn your head to the left and your torso to the right, and hold for a few seconds. Repeat 15 times alternating sides.

One last thing - don’t be embarrassed if your co-workers or boss catch you in the act. Chances are they will support your efforts and might even join you for a walk!

Posted on November 3, 2009

Schools Encourage Walking and Biking

Are your children spending too much time watching TV or playing computer games?  Maybe you’re worried they aren’t getting enough exercise?  With kids back in school, they are spending even more time sitting in the classroom.  Having your children walk or ride their bike to school is a great way to increase their activity level.  And, it’s possible that your child’s school is also trying to incorporate more activity into the day.

 

The Alliance for Community Choice in Transportation (ACCT) works with Safe Routes to School and the Virginia DMV to help provide safety lessons and special school events to promote walking and bicycling.  ACCT has worked with several area elementary schools to encourage kids to be more active on school grounds.  Here are a few examples of the ways they get students up and moving:

 

Greenbrier  – “Walking Wednesdays” is a program where kids walk around the block or school track before, during, or after school to get in a little more exercise.  They distribute free pedometers to help track the number of steps taken.  A walking map for routes to the school can be found on their website (http://www.ccs.k12.va.us/News_Archive/docs/Greenbrier_WalktoSchool_map2005.pdf).

 

Burnley-Moran – Their “Walk to School Day” is held on the first Friday of each month and children are encouraged to walk instead of riding the bus.  If they must take the bus, then they walk around the track or school after getting off, just to get in a little more exercise.

 

Clark – “Take Your Teacher for a Walk” during recess is Clark’s way to get teachers and kids walking together for about a mile around the school’s playground.  They are also starting a “Walk and Talk” club to encourage students to talk to each other as well as learn more about the school while they walk for exercise.  Keep your eyes open for the new walking maps they are working on which show safe crossings and distances.

 

Woodbrook – The new 1100-foot nature track connects the school with several streets in their area.  This stone dust trail makes it easier for kids to walk to school and not get their feet wet by cutting through the grass.  The school is also working with the community to get other paths built to make walking more user-friendly.

 

Venable – This City school changed the drop-off location for students driven to school, making it farther from the school so kids will have to walk a little more.   They also hold a yearly walk-a-thon as a PTO fundraiser.  Besides promoting a healthy lifestyle, the money raised is used to purchase equipment for the school.

 

Safety Tips

 

Kids under 10 years of age have trouble judging speed and distance accurately and young children may not be able to read street signs.  Keep this in mind when deciding whether your child can walk or bike.  Here are some simple rules to practice with you children. 

 

·        Walk on the sidewalk.  If you have to walk on the road, always face the traffic and stay as far off the road as possible.

·        Cross only at corners or marked crosswalks.  Use crosswalk buttons and look both ways before crossing.

·        Walk, don’t run when crossing.

·        Wear comfortable clothes in colors that stand out. This helps drivers and pedestrians to see you.

·        Leave the Discman or iPod at home. Listening to music prevents you from hearing a car or a pedestrian.

·        Always wear a safety approved bike helmet.

·        Ride bikes on the right side of the road in a single file.  Ride in the same direction as the cars are traveling.

·        Come to a complete stop before crossing streets and railroad tracks.

·        Use hand signals when turning and stopping.

·        Give walkers the right of way.

·        Use a bell to alert walkers that you are passing.

·        Stay with a group whenever possible.

·        Never accept a ride or anything else from a stranger.

Posted on October 6, 2009

Start Your Own Walking Group

Are you tired of walking alone?  Can’t find a walking partner?  Then maybe you should start your own walking group!  It has many benefits including:

• It’s safer than walking alone
• It gives you a chance to make friends and socialize
• It’s less boring
• It helps you stay committed to your walking routine

Starting a walking group doesn’t need to take much effort or time.  It’s as easy as “one, two, three.”

 

Step 1 – Advertise

Put up flyers in your library, community center, senior center, cafeteria, church, etc.   Post free calendar listings on-line, in local papers or newsletters.  Be sure to include the day, time, and place of your first walk.  It helps to choose a public meeting place that everyone knows, like your library, school, or shopping center.  Provide a telephone number and/or email so people can contact you with questions.

 

Step 2 - Schedule your first walk

Get the group together just before or after the walk to discuss the following:

• How many times you will walk during the week
• When and where to meet
• How long you will walk and routes (e.g., indoor or outdoor)
• Do you just show up or let someone know if you can’t make it
• Do you want to track your progress 

Before the walk ends, make sure you get phone numbers and emails so group members can contact each other if needed.

 

Step 3 –Stay Motivated

Once your group is walking on a regular basis, there are many things you can do to help keep yourself and others moving:

• Enter charity walk-a-thons or community walks (check http://localmotionhome.info/events.php for latest postings)
• Get pedometers to count your steps and log your progress on-line with America on the Move www.americaonthemove.org
• Organize an all-day walk to explore a new place
• Set weight loss goals
• Share success stories and reward walkers’ milestones

Remember … it’s important to keep people interested and excited about walking.  Welcome new walkers and tell members to invite their friends.  But most of all, be a role model by being a committed walker.

Posted on September 3, 2009

Ivy Creek Natural Area

Are you looking to escape the city without going too far?  Then check out the Ivy Creek Natural Area, a quiet public space about 1-¼ miles from Albemarle High School, just off of Earlysville Road.  Here you will find rolling hills, open fields, woods, streams, and two miles of shoreline.  It’s the perfect place to take a hike in the woods, alone or with friends or family.

 

You don’t have to be “outdoorsy” to enjoy the walking trails, but it is a good idea to wear closed, comfortable shoes or boots with support for walking on unpaved trails.  If you want a quiet, peaceful outing, then put on your shoes and start walking!

 

 

Trails:

 

There are 11 trails covering seven miles that wind through large natural areas.  There is a trail for everyone.  They range from very easy to more difficult. There’s even a ¾-mile paved trail for people with strollers or in wheelchairs.  Download a detailed trail map at http://ivycreekfoundation.org/ivycreek/trailmaps.html  or pick one up when you arrive.  Try out one of the six self-guided walks that point out interesting facts about the area’s natural history.  Ivy Creek Natural Area is on the Virginia Birding and Wildlife Trail as well as the Virginian African American Heritage Trail.

 

Move and Learn:

 

Ivy Creek offers more than 40 public programs with many that combine walking the trails with another activity.  If you are looking for something new in August, try out one of these: 

• First Saturday Bird Walk
• Butterflies of Ivy Creek
• Exploring Summer
• Ivy Creek Toddle Time
• Summer Wildflower Walk

Click on the  Local Motion events page (http://www.localmotion.info/events.php) or visit http://ivycreekfoundation.org/education/calendar.html for more information about these programs.

 

Natural Area Rules:

 

The main rule is “take only pictures, leave only footprints” so that everyone can enjoy the area’s quiet natural beauty.  The following are not allowed:

• Alcohol
• Pets
• Swimming
• Bikes
• Jogging and sporting activities
• Camping
• Fires
• Dumping
• Hunting, trapping, or collecting
• Transport or release of wildlife 

When you leave the parking lot of Ivy Creek Natural Area, you will know that you are not far from the city.  But it’s great to know that this quiet escape is so close by.

Posted on August 12, 2009

"Cool" Ideas in Albemarle County

Last month we reviewed the best places to cool off in Charlottesville.  Now you might want to explore the County’s “watering” holes.

Albemarle County

The County has four parks where you can go to cool off.  Three have sandy beaches and are great for swimming, and one is a “sprayground.”   Most parks have grills, picnic shelters, and hiking trails, making them a great place to spend the entire day.  The park hours are 11:30 AM to 7:30 PM, but check out their website (http://www.albemarle.org/department.asp?department=parks&relpage=2557) for more information about daily rates, season passes, directions, etc. 

Chris Greene Lake – Located just past the airport, this 120-acre park has a large lake with sandy beaches. It has a sand playground, mushroom waterfall for toddlers, and a bathhouse.  If you get tired of swimming you can bring your kayak or rent a canoe.   There is a separate swimming area for your dog so it’s a perfect place for the entire “family” to spend the day.  To check out their new trail map, click here http://www.albemarle.org/upload/images/forms
_center/departments/parks_and_recreation/forms/CGlake_park.pdf or call 296-5844 for more information.

 

Walnut Creek – Drive south on Route 29 to Red Hill to find this 480 acre park.  Along with two acres of beach and a large lake, Walnut Creek has 15 miles of trails for hiking or biking, canoe rentals, and a disc golf course.  For more information click here http://www.albemarle.org/department.asp?department=parks&relpage=2603 or call 979-0964.

 

Mint Springs Valley Park – If you live west of town near Crozet, you probably know about this park.  Surrounded by the mountains, it’s the county’s largest park with an eight-acre lake and two beach areas.  There are several miles of trails.  For more information click here http://www.albemarle.org/department.asp?department=parks&relpage=2600 or call 823-5889.

 

Simpson Park – This is the newest county park which is located in Esmont, the southern part of the County.  Although you can’t swim here, they do have a “sprayground” (a playground filled with fountains and water activities) making this a fun place for kids to get their exercise.  For more information click here http://www.albemarle.org/department.asp?department=parks&relpage=2604.

 

Claudius Crozet Pool – This privately-owned community center has a swimming pool and an umbrella fountain.  You might also want to try your hand at horseshoes or take your kids to the playground.  The pool is open every day from 11 AM to 8 PM.  For information about fees, season passes, etc. go online to http://www.crozetparkpool.com/home/hours.html or call 823-2211.

 

Sugar Hollow – The reservoir is located 15 miles from Charlottesville in the town of Whitehall and is a great day trip.  Go for a walk along the Moorman’s River and cool off in one of the swimming holes.  Blue Hole, one of the best known, is about a half-mile from the last parking lot.

Posted on July 14, 2009

"Cool" Ideas for Hot Weather

The sun is shining, its 90 degrees outside, and all you can think about is jumping into the water. If this sounds right, then you are in luck!

Our area has lots of places to go for a quick dip or long swim. So put on your bathing suit and visit a local park or pool. In this month's issue, we'll focus on what Charlottesville has to offer.

There are several places you can go in the City to cool off this summer.

City pools charge a small fee, but you can buy a summer pass- on sale until June 20th- to save money if you plan to go often. To learn more about daily passes and other information call 970-3260, or visit http://www.charlottesville.org/Index.aspx?page=228.

Pools:

Meade Park - This is a popular place to go in warm weather and has its own toddler area for little ones to enjoy the water. The new outdoor pool should open in mid-June, just in time for summer.

Washington Park - This outdoor pool has a great waterslide and a mushroom waterfall! It's like a beach with graduated water, making it easy to get in and out. The hours are Monday - Thursday (11 AM - 6 PM), Friday (11 AM - 7 PM), Saturday (10 AM - 5 PM), and Sunday (11 AM - 5 PM). To learn more, call 977-2607.

Crow Pool - Crow pool is the City's only indoor pool and open during the weekdays for general swimming and on Saturday for lap swim and lessons. The pool is closed on Sunday. For more information call 977-1362.

Sprinklers and Wading Pools:

Greenleaf Park - This quiet neighborhood park is just off Rose Hill Drive. Let your kids have fun running around the mushroom sprinkler and water pole. It's free and open every day from 10 AM to 8 PM.

McIntire Park - Look for the sign for McIntire Park which is just off the 250 bypass. The free wading pool is the perfect place for toddlers to cool off. It should open, after repairs, in June. To learn more call 295-9072.

Belmont Spray Park - This small park is located in the Belmont area on Druid Avenue. It has a variety of spray
features including a fire hydrant, shower curtain wall of water, pop jets, etc. It's the perfect place for kids and open every day from 10 AM to 8 PM.

Tune in next month for Albemarle County's swimming areas.

Posted on June 5, 2009