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HEALTH SMART: Upper body workout
If you're on a treadmill, you can sculpt your upper body at the same time with Fitness magazine's easy, effective plan. Walk or run for 15 minutes at a moderate intensity (place a set of 3- to 5-pound dumbbells nearby before you begin). At the 15-minute mark, decrease your speed to 3.0-3.6 mph, raise the incline to 6%, and pick up your dumbbells. Then do the following moves for 1 minute each, without taking any rest. Alternate punch: Keep hands at shoulder height, elbows bent at sides, and alternate forward punches with each arm. Hammer curl: Straighten arms to sides, palms facing in. Curl weights toward shoulders, keeping elbows close to sides. Triceps kickback: Bend elbows 90 degrees and keep arms tucked into ribs, then slowly straighten arms behind you.
The Gear Junkie: When the going gets rough, let your gear do some ...
Good gear can save your life. This past year, as I competed in a dozen ultraendurance adventures around the country, the value of top-notch outdoors equipment continually hit home. A case in point: Three days into the Primal Quest Adventure Race in Utah in July, my body was wrecked. Sun blasted down. Temperatures hit 120 degrees. But my shoes, clothes, backpack and trekking gear -- all specialized equipment made for the desert -- let me keep on for another five days to finish the event. From the deserts of Utah, to mountains in Vail, surf in San Luis Obispo, Calif., and whitewater in West Virginia, the following 10 products stand out as gear that kept me going this year through tough and epic times in the great outdoors. OR Sun Runner cap -- My head would have fried in the deserts of Utah without this cap, which has a wraparound neck skirt to ward off the rays.
Kernersville Health Calendar
BLOOD-PRESSURE SCREENING: Noon to 1 p.m. second Tuesday of each month at the Senior Enrichment Center. The center is in the basement of the Paddison Memorial Library Building. 130 E. Mountain St. Call 992-3180. JAZZERCISE: 5:45 p.m. each Monday, Tuesday and Thursday at the Senior Enrichment Center. The introductory fee is four classes for $4. Call 993-6070. LINE DANCING: 2 to 4 p.m. each Monday at the Senior Enrichment Center. The class is taught in eight- week sessions. Beginners must start at the beginning of a session to be able to keep up with the pace of the class. Pre-registration suggested. The cost of each session is $40. Call 992-3180. LOW-IMPACT AEROBICS: 10 a.m. each Tuesday and Thursday at the Senior Enrichment Center. This class is geared specifically to seniors.
Avoid packing on the pounds during holidays
SIKESTON — For most people, it’s easy to get caught up in the bustle of the holiday season and forego healthy eating and living habits. But health officials insist it is possible to have your cake and eat it, too, over the holidays — just choose wisely. “The average weight gain during the holiday season is about five pounds, and so the idea is to maintain — not gain,” said Caren Brown, a registered dietitian at Missouri Delta Medical Center in Sikeston. Probably the best way to maintain weight is to really watch portion sizes, Brown said. “We all get real busy but we should try to avoid fast food meals. Fast foods are really high-fat and high-calorie,” Brown said. Brown suggested planning ahead. Having one-pot meals on hand during the holiday season is much healthier than eating fast food, she said.
Attitudes need to shape up
Too many parents continue to offer their children foods that are not nutritious. Too many schools continue to ignore the state's physical activity requirements. And too many youth sports programs continue to focus their efforts toward developing a handful of star athletes at the expense of overall participation by the masses. California must completely revamp its attitude toward the physical well-being of its children. The alternative? If the state thinks its health care costs are skyrocketing now, just wait until today's out-of-shape, overweight students become adults. Californians have known for some time that the vast majority of their 6.3 million public school students are not physically fit. Now, there's more evidence. The state last week announced the results of its annual physical fitness test for fifth-, seventh- and ninth-graders, and the results were not encouraging.
Be Your Best At Any Age
(ARA) - As women age, we realize that staying healthy takes some work on our part. Good nutrition, regular activity, sound sleep and less stress are all important factors in maintaining good health, no matter what your age. "Women have other specialized health needs, which change depending on their stage of life," says Dr. Robert Berkow, editor-in-chief of "Your Health Now," a consumer health magazine published by Merck & Co., Inc. Whether you're burning the midnight oil at your first job, sending your last child to college or enjoying retirement, make your health a priority. Here's a checklist to help you stay on top of your game at every age. Your 20s And 30s Get revved: Exercise six times a week for at least 30 minutes at a time, but whatever you can fit in is better than nothing.
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