The YMCA of Coastal Carolina started a new monthly challenge program to keep our community active, mindful, and happy. Each month, we will pick a new challenge and share weekly tips and tricks to help you participate! Follow us on Facebook @ClaireChapinEppsFamilyYMCA to tune in to our weekly tips on #WellnessWednesday and #FitnessFriday.
Our October Challenge: Try New Ways to Get Moving!
Moving your body is one of the fundamentals to maintaining a healthy lifestyle. “Staying active through regular exercise is one of the best things people can do to support overall health,” said Dr. Sean Nguyen, a physician at Tidelands Health Family Medicine at The Market Common. “Regular physical activity lowers your risk of conditions such as high blood pressure and stroke — and can improve cognitive function and your overall mental health, as well. I strongly encourage everyone to incorporate walking, yoga, fitness classes, swimming – really any kind of physical activity you enjoy – into your routine as part of a healthy lifestyle.”
The CDC says that physical activity can:
Keep your brain healthy
Maintain a healthy weight
Keep your muscles and bones strong
Reduce your risk of illness and disease
Not only are there physical benefits to staying active, but mental ones as well. Physical activity can:
Strengthen your attention span
Improve your sleeping habits
Improve your mood
Did you know that only half of adults get the levels of physical activity they need? Life can become chaotic! When life gets busy, adults tend to fall behind on physical activity. Routine can make moving your body feel like a chore, and thus it is often neglected. When staying active gets boring, you need to mix it up! Trying new ways to keep you on your feet and your heart rate up is vital to a healthy lifestyle. Moving your body does not have to be a major commitment. There are plenty of ways to include movement throughout your day that are short and sweet. Exercise can always be exciting!
8 Tips and Tricks to Move More
Add 15 minutes of stretching every morning and before bed. Stretching is a major factor that keeps your body running smoothly. The American College of Sports Medicine recommends stretching at least 2-3 times per week. However, it is also important to stretch before any physical activity. While you’re stretching, it is really important to hold your stretch for at least 60 seconds. Did you know that stretching can help your body relax, as well as improve your posture? I like to start my day with 10 minutes of stretching, and I’ve also found that stretching before bed helps me sleep better. To shake things up, you can even follow a short YouTube video if you want to learn different types of stretches! Keeping your muscles loose helps keep you active!
Try an at-home workout video. It can be really hard in our busy lives to find time to exercise and going to a gym can seem like a huge commitment. When the gym feels intimidating, there’s always ways to get moving! YouTube is a great source to use, where you can watch certified trainers walk you through fun exercise circuits. They can be short or long videos and can vary in difficulty level. The best part is that no equipment is necessary, and you can do it from the comfort of your own home!
Attend one of the YMCA’s exciting fitness classes. Our YMCA offers many opportunities to stay active in fun ways. Here at the Y, our experienced trainers lead many group classes running from 5:45 in the morning, to 6:15 at night! Each class is great for all ages and fitness levels, as our instructors show modifications for beginners. Check out our class schedule
Try taking a short walk after eating each meal. For working adults, finding time to incorporate walking into your day can be very hard. Even so, the CDC recommends that each adult should aim for 10,000 steps per day. Although that number seems intimidating, finding time to take 5-minute walks during the workday can help you reach that goal, and it is a great way to clear your head! Not only is walking in general good for you, but studies have also shown that taking a 15-minute walk after each meal will help lower your blood sugar levels. This can help your body avoid conditions like Type 2 Diabetes! So, the next time you have 5 minutes to spare, take a lap around your block!
Workout with a friend. Working out with a buddy can make you more adventurous and inclined to try new things! Although working out alone can be a great way to focus on your own personal goals, there are many more benefits to staying active with a buddy. According to the CDC, working out with a buddy can help motivate you, allow you to be more adventurous, and keep you consistent. Exercise partners can push you to show up, try new things, and keep you engaged in fitness. There is nothing like celebrating a fitness victory with a friend! Going on long walks or bike rides can keep you sociable, while boosting your heart rate. So, next time you want to get your body moving, call a friend and invite them too!
Switch up your scenery. Try out a new park or walk along the beach for beautiful scenery when you walk. One of the main reasons people lose interest in fitness is because routine can be boring. When your walks or gym sessions start to look the same and unappealing, then it’s time to switch it up! Try picking a new hiking spot or working out outside. A change of scenery can keep you entertained and engaged. Studies have shown that switching your environment can increase your mood and motivation. Mixing up your scenery is a great way to learn more about your area and all the wonderful spots within it! So next time you think about walking, biking, or working out at home, consider trying out a new park in your area!
Take a personal training session. Is one of the things holding you back a lack of knowledge? Personal training sessions are a great way to learn the ropes of the fitness floor with experienced professionals. Many people of all age groups feel intimidated in the gym and don’t know where to start. Personal training is a great way to learn the ins and outs of the fitness floor. Our YMCA offers a variety of personal trainers, all fully equipped to help you reach your fitness goals. Our YMCA trainers will help you feel comfortable and supported as you learn new ways to work out and they are committed to helping you succeed. Learn more about personal training
Don’t forget about swimming. The YMCA offers Aquafit classes as well as free swim lap lanes to use during facility hours. When people are trying to add movement into their lifestyle, they often think to lift weights, walk, or bike. However, did you know that swimming is also a great low-impact way to move your body? Swimming can be intense or relaxing, but regardless provides a full-body workout that improves your cardiovascular health. On average, 200 calories are burned for every 30 minutes you swim!
Thank you all for following along with our #HealthyHabits Challenge of the month, Try New Ways to Get Moving! I really hope our weekly tips and tricks have pushed you to get up, move around, and have fun! Adding movement to your lifestyle is vital for your health, and here at the YMCA we hope you continue to incorporate physical activities every day. Please check our website and Facebook page for our next #HealthyHabits Challenge for the month of November!
Join us to learn more about the Tidelands Health diabetes prevention program, or DPP. Better health begins here. Information sessions will be held at the Claire Chapin Epps Family YMCA at the following times:
Monday, September 12th at 12pm
Monday, September 26th at 10am
What is the Diabetes Prevention Program?
The Diabetes Prevention Program, or DPP, is a nationally recognized lifestyle change program to help you build healthy habits, lower your risk of type 2 diabetes and improve your health. DPP is offered in a relaxed setting where we laugh, learn and share stories.
DPP encourages you to:
Eat healthy without giving up the foods you love
Add physical activity to your life, even if you don’t think you have time
Deal with stress
Cope with challenges that can derail your hard work • Get back on track if you stray from your plan
Did you know that one in four older Americans falls every year? Falls are the leading cause of both fatal and nonfatal injuries for people over the age of 65. These startling statistics are why the National Council on Aging (NCOA) has deemed September 18-24 as Falls Prevention Week the YMCA of Coastal Carolina is asking older adults, caregivers, family members and health care professionals in Myrtle Beach, Pawleys Island, and Georgetown to join us in raising awareness to prevent falls among older adults.
Falling and fear of falling may prevent older adults from staying active, which leads to reduced mobility, diminished quality of life and actually increases their risk of falling. The good news is that falls are highly preventable and help is available for older adults and their families who want to get active.
Older adults can learn their risk for falls by taking an assessment through NCOA quizzes here:
Once risk is assessed, the YMCA of Coastal Carolina is helping older adults feel strong, steady and safe by reducing falls risk through our classes like Chair Yoga, Senior Stretch, and Senior Strength.
NCOA has 6 steps older adults can take to reduce their risk of falling:
Find a good balance and exercise program – Classes like chair yoga and Senior Strength help build balance, strength and flexibility—all key in preventing falls.
Talk to Your Health Care Provider – Share any history of falls and ask your doctor for an assessment on your risk.
Regularly Review Medications with Your Doctor or Pharmacist – Make sure the medications you may be taking don’t have side effects that increase your risk of falling.
Have Vision and Hearing Checked Annually and Update Your Glasses – Some falls occur simply because a person cannot see well. Your eyes and ears are key to keeping you on your feet!
Keep Your Home Safe – Remove tripping hazards, increase lighting, make stairs safe and install grab bars in key areas.
Talk to Your Family Members – Enlist support in taking simple steps to stay safe. Falls are not just a seniors’ issue!
Check out our classes
All three YMCA of Coastal Carolina branches offer fitness classes to get you moving! Check out our online schedule (search by day.)