Build Strength and Fitness by Using Your Own Body

From Sharp Health News, a publication of Sharp HealthCare

You don’t need an expensive gym membership or fancy equipment to get a good strength training workout. Body weight exercises can be as effective as training with free weights or weight machines.

Try these 3 simple body weight exercises:

1. Reverse Lunges

Stand up straight, with hands on hips, and brace your core.
Take a big step backward with the left foot.
Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
Push through the right heel to return to standing.
Repeat 12 to 15 times.
Switch legs, and repeat.

2. Plank Taps

Start in a high plank with your feet hip-width apart, and your hands directly under your shoulders.
Slowly lift one hand off the ground to tap the opposite shoulder, and return to start. Then repeat on the other side.
Continue alternating hands for 20 total reps, while keeping your body in a straight line with your core engaged.

3. Single-Leg Glute Bridge

Lie down with your arms at your sides, knees bent and feet flat on the floor.
Lift your left leg straight up toward the ceiling.
Holding that position, squeeze your glutes and raise your hips.
Hold this position for a count of one, then lower back down for one rep.
Repeat 12 times.
Switch legs, and repeat.

Do two to three sets of each exercise with 30 to 45 seconds rest between sets, or as a circuit (one after the other without rest).

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

5 Formas de Mantenerse Físicamente Activo en Casa

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Muchos de nosotros disfrutamos hacer ejercicio en un gimnasio por naturaleza o por socializar, la disponibilidad de equipo para ejercicio y el apoyo de entrenadores personales. Pero si ir a un gimnasio no es una opción, una rutina de ejercicios desde la comodidad de su hogar puede ser igual de productiva.

Mientras está en casa pruebe estas cinco formas de mantenerse físicamente activo:

Siga con su rutina de entrenamiento usando videos en línea o con aplicaciones de acondicionamiento físico.
Pruebe el yoga en casa usando clases y videos en línea.
Elija senderismo, caminar o correr.
Aprenda nuevos movimientos de baile con toda la familia.
Comience a usar un entrenador elíptico, máquina de remo o una caminadora que ha estado acumulando polvo en su cochera.

Hacer ejercicio al menos 30 minutos al día, 5 veces a la semana, tomar mini descansos y estirarse cada 60 minutos, brinda los siguientes beneficios:

Reducción de riesgo de desarrollar una enfermedad potencialmente mortal.
Sentir menos dolor e incomodidad
Mejore la postura
Mejore el Sueño
Reducción de riesgo de caídas y lesiones.
Mayor probabilidad de mantener o alcanzar un peso saludable

Planifique de manera proactiva el movimiento en su día para mejorar su salud en general, sensación de bienestar y productividad.

VEBA Resource Center ofrece clases Dance Fitness. Esta clase de baile y acondicionamiento físico incorporará sus estilos de baile favoritos, como hip hop y Zumba, para un entrenamiento de cuerpo completo que seguramente le dejará con energía y sonriendo. Consulte nuestro calendario para inscribirse a una clase.

5 Ways to Stay Physically Active at Home

From Sharp Health News, a publication of Sharp HealthCare

Many of us enjoy working out in a gym because of its social nature, availability of exercise equipment and support of personal trainers. But if going to a gym is not an option, a fitness routine from the comfort of your home can be just as productive.

Try these five ways to stay physically active while at home:

Stick with your strength-training routine using online videos or fitness apps.
Try at-home yoga using online classes and videos.
Pick up hiking, walking or running.
Learn new dance moves with the entire family.
Start using that elliptical trainer, rowing machine or treadmill that has been collecting dust in the garage.

Exercising at least 30 minutes a day, 5 times a week, and taking micro breaks and stretch breaks every 60 minutes, provide the following benefits:

Reduced risk of developing a life-threatening disease
Feeling less pain and discomfort
Improved posture
Improved sleep
Reduced risk of falls and injuries
A greater likelihood of maintaining or reaching a healthy weight

Proactively plan movement into your day to improve your overall health, sense of well-being and productivity.

The VEBA Resource Center offers Dance Fitness Classes. This dance fitness class will incorporate your favorite dance styles, such as hip hop and Zumba, for a total body workout that’s sure to leave you energized and smiling! Check out our calendar to sign up for an upcoming class.

3 Benefits of Morning Yoga

From Sharp Health News, a publication of Sharp HealthCare

Looking for a peaceful way to wake up and get your body moving? Look no further than morning yoga.

Morning yoga is packed with benefits that can help improve both your physical and mental well-being and sets the tone of mindfulness, setting you up for success for the rest of your day.

Here are 3 benefits of morning yoga:

It awakens the mind and body.

Waking up with yoga can help keep the mind clear, sharp and present. By focusing on your breath and each pose, yoga can help you mentally declutter, organize your thoughts and be more mindful while completing your daily tasks.

It has many long-term physical benefits.

Yoga moves the spine and neck in all six directions, increases flexibility, improves range of motion and creates a better mind-body connection. It also helps lower blood pressure, increases energy, aids in sleep, boosts your mood and staves off the effects of aging by keeping you strong and agile.

It can be practiced anywhere.

While getting up early to go to a yoga studio can be challenging, thanks to online classes, you don’t have to leave home.

The VEBA Resource Center offers Yin Yoga Classes. Yin Yoga is a slow-paced style of yoga, in which poses are held for two to five minutes, allowing you to get deeper than the superficial muscular tissues. Yin yoga is a great way to recharge and give back to your body, mind and spirit. Check out our calendar to sign up for an upcoming class.

4 Easy Ways to Use Essential Oils

From Sharp Health News, a publication of Sharp HealthCare

For generations, essential oils have been used to support emotional and physical well-being. From bergamot to ylang-ylang, essential oils can ease tension and promote calmness, as well as help with physical ailments.

Try one of these four simple aromatherapy practices:

1. In a soothing bath to relax tense muscles

Dilute 5 to 10 drops of essential oil in a fatty carrier oil. Carrier oils dilute concentrated essential oils so that you can apply them to the skin without experiencing side effects. Some examples of carrier oils are sweet almond oil, apricot kernel oil or jojoba oil. Try mixing with Roman chamomile essential oil or sweet marjoram essential oil, then swish the mixture into a warm bath.

2. In a steam treatment to help clear blocked nasal passages

Put two drops of a selected oil into a bowl of hot water and inhale with a thick towel over your head. Try rosemary, eucalyptus or grand fir oil.

3. In a diffuser to help with sleep

Check the diffuser’s instruction manual to find the lowest recommended amount of oil — you can always add an extra drop if the aroma is not intense enough for you. Try lavender, Roman chamomile or neroli oil. Get more suggestions from VEBA’s Holistic Practitioner, Dr. V, in her blog, “Essential Oils for Changing Seasons.”

4. In a carrier oil for aromatherapy massage

Blend 5 to 10 drops of essential oil per 10 milliliters of carrier oil or unscented lotion (a 2.5- to 5-percent dilution) and use it on sore, achy muscles. Try a combination of rosemary and sweet marjoram oils.

Remember: If applying essential oil to skin, always perform a small patch test to your forearm with the diluted oil in an appropriate carrier. Wait 15 minutes and if redness, itching or burning occurs, dilute the area with a carrier lotion or oil, then wash with soap and water and discontinue use of that particular oil.

The VEBA Resource Center offers Energy Healing Classes. Join this interactive stress reduction class to learn about different forms of energy and how to use energy to move towards wholeness. This class incorporates the use of singing bowls and aromatherapy to promote deep relaxation. Check out our calendar to sign up for an upcoming class.

The Link Between What You Eat and How You Feel

From Sharp Health News, a publication of Sharp HealthCare

We often forget that the foods we eat not only feed our bodies and muscles, but also our brains.

A diet with high amounts of red meat, refined grains, sugary foods and high-fat products is associated with an increased risk of depression. A diet that promotes foods low in saturated fat and sugar, and high in whole grains and fresh fruits and vegetables can reduce the risk of depression later in life.

Try to increase consumption of the following to boost mental and physical health:

Fruits and Vegetables

Fresh fruits and vegetables contain nutrients that boost your mood and reduce overall inflammation, which can play a role in depression.

Extra-Virgin Olive Oil

Extra-virgin olive oil — also known as EVOO — is a great source of monounsaturated fats and antioxidants that have been linked to heart health, overall well-being and mental health.

Probiotics

Probiotics and foods that are probiotic (fermented foods like kimchi, miso, sauerkraut, pickles or kombucha) are great for your gut, aiding in its ability to communicate with the brain, which can improve your mental health.

Other natural mood boosters include daily physical activity, spending time with loved ones, reading and choosing to have a positive outlook.

The VEBA Resource Center offers Cooking & Nutrition Classes. Join our dream team of foodies comprised of a chef, dietitian and medical doctor to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Top 5 Tips for Health and Wellness

From Sharp Health News, a publication of Sharp HealthCare

Good health and well-being can improve your immunity, extend your life, reduce your risk of chronic disease, boost your energy and mood and enhance your overall quality of life.

Try these top 5 recommendations to reach and maintain overall health and wellness:

Eat healthy food, including portions of fruits and vegetables at every meal; drink plenty of water; and avoid risky substances, such as tobacco and excessive alcohol.
Exercise regularly – at least 150 minutes of moderate exercise per week – and spend time outdoors when possible.
Get sufficient and quality sleep – seven to eight hours of sleep per 24-hour period is recommended for adults. Read our blog for 4 Tips for Improving the Quality and Quantity of Sleep.
Schedule routine care, which may include annual skin checks, health screenings and getting the COVID-19 and flu vaccines and other immunizations. VEBA Co-Medical Director and Sharp family medicine doctor, Dr. Lee Remington-Boone, explains the importance of maintaining check-ups in this video.
Stay connected with friends and loved ones — write letters, connect virtually, go for a walk together and deepen the bond with those most important to you.

Talk with your doctor about additional ways you can improve your health, and always share any changes you have noticed or concerns you might have.

The VEBA Resource Center offers Cooking & Nutrition Classes. Join our dream team of foodies comprised of a chef, dietitian and medical doctor to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.