Exercises You Can Do While Sitting

Apr 15, 2021 | Exercise, Uncategorized

Exercises You Can Do While Sitting

Let’s face it, as much as we’d love to get a good workout in on a daily basis, it’s just not always possible. With the COVID-19 pandemic and many gyms still being closed, it’s become even harder to find the motivation to workout. However, did you know there are numerous simple yet effective workouts you can do from your seat right now? Whether you’re working at your desk or watching tv, there’s bound to be an exercise that works for you.

Arm Circles

Sit up straight and raise your arms up to your sides, parallel to the floor. Move your arms in fast clockwise motions, gradually making the circles bigger. Do 20 arm circles, then take a 20-second break. Reverse the direction and repeat this exercise as needed. This exercise works your shoulders, upper arm, and back.

Overhead Tricep Extension

For this exercise, you can grab a lightweight item such as a book, or you can do it without any extra weight. Sit up tall and reach your arms straight up over your head close to your ears. Lower your hands behind you down the back of your head and neck. Then, lift your hands back up until your arms are straight up over your head. Remembering to keep your arms close to your ears. Complete 3-4 sets of 10-15 reps to get the best results.

Overhead Press

You’ll want to use some form of weights for this exercise. If you don’t have dumbbells, you can use a household item such as a water bottle or soup can. Sit up straight and extend your arms to your sides. Bend your elbows so your fists are aligned with your ears. Push the weights up above your head, then lower again. Perform 4 sets of 15 reps. This exercise works your shoulders.

Seated Marches

First, you will need to steady yourself in a chair or on the couch. This is best achieved by placing your hands on the side of your chair or next to the hips. While sitting with your knees bent on a chair, lift your left thigh up as high as feels comfortable, then slowly lower your leg. Repeat the same action with your right leg like you’re marching. Aim for 15 marches on each leg for 3-4 sets. This exercise engages your core and cardiovascular system.

Calf Raises

Sit at the edge of your seat with your feet firmly planted on the ground. Squeeze your calves and raise your heel off the floor. Hold the contraction for a second before slowly lowering your heel. Repeat this exercise for 4 sets of 25 reps.

Sources

Mansfield, B. (2020, January 18). 7 exercises while sitting down in a Chair (great for work or home!). Retrieved from https://www.yourmodernfamily.com/exercise-sitting-down/

Polish, J. (2020, May 25). 13 exercises you can do while sitting. Retrieved from https://www.bustle.com/p/13-exercises-you-can-do-while-sitting-22915031

Williams, L. (2020, March 25). 11 accessible Chair exercises for older adults. Retrieved from https://www.verywellfit.com/chair-exercises-for-seniors-4161267

Benefits of Gardening

Mar 9, 2021 | Fresh Foods, Gardening

Benefits of Gardening

Gardening is a great activity for people of all ages, and with the COVID-19 pandemic many people have taken up gardening as a quarantine hobby. In addition to providing fresh fruits and vegetables for your dinner table, gardening has numerous physical and mental health benefits. Firstly, outdoor activities such as gardening are one of the best ways to increase your body’s vitamin D levels. When you spend time outside in the sun, your skin uses the sunlight to make vitamin D, which is particularly important for strengthening your bones and immune system. Those with low vitamin D levels are typically at higher risk for several health conditions such as heart disease, diabetes, and multiple sclerosis.

Due to the cognitive functions required for gardening, keeping your hands busy in the dirt has been linked to helping those with dementia. According to a study done by the University of New South Wales, gardening can lower the risk of dementia by nearly 36 percent. Gardening can also make a positive impact on your overall mood. For many people, gardening is almost therapeutic, as those who garden feel less stressed and anxious due to lower cortisol levels. Gardening is also a great way to meet new people in your community. The American Community Gardening Association (ACGA) hosts community gardens where like-minded individuals can come together and collaborate. If interested, visit this link to find your closest community garden. Gardening is a widely available activity that encourages a healthy lifestyle, so why not start today?

Sources

Hutchins, Robert. “8 Surprising Health Benefits of Gardening.” UNC Health Talk, 18 May 2020, healthtalk.unchealthcare.org/health-benefits-of-gardening/.

Stanborough, Rebecca Joy. “10 Benefits of Gardening, Plus Helpful Tips & Recommendations.” Healthline, Healthline Media, 17 June 2020, www.healthline.com/health/healthful-benefits-of-gardening.

Hayes, Kim. “5 Health Benefits of Gardening and Planting.” AARP, 14 June 2017, www.aarp.org/health/healthy-living/info-2017/health-benefits-of-gardening-fd/.

How to Grow a Garden for Beginners

Feb 8, 2021 | Fresh Foods, Gardening

How to Grow a Garden for Beginners

Image by WhiteLightProductionsInc via Getty Images.

Interested in growing your own food from home? It’s a lot easier than you’d think and cost-effective too. According to a study performed by the National Gardening Association (NGA), a small garden can save you up to $600 annually on produce. Before you get started, there are a few things you’ll have to consider. How much space do you have for a garden? What maintenance is required for the produce you’re interested in growing? What products do you need to sustain your garden? These are all questions I’m going to tackle in this article.

Seeds

First and foremost, you have to choose what kind of produce you want to harvest. Some of the easiest and highest yielding vegetables for beginners are tomatoes, cucumbers, bell peppers, peas, and squash. If you’re interested in fruits, your best bet would be berries such as raspberries, blackberries, and strawberries.

2. Size How much space you have for a garden determines what produce you can plant. If you have a small garden space, you’ll want to avoid large crops such as pumpkins, and stick to smaller produce such as tomatoes, peppers, and cucumbers.

3. Location Next, you have to decide where you’re going to place your garden. You need to take note of which part of your garden gets the most and least amount of sun. Depending on the needs of your produce, that’ll determine where you plant your seeds.

4. Tools Invest in some basic gardening tools such as a garden hoe, dirt rake, and garden shovel. Try to avoid plastic tools and opt for real metal tools if your budget allows. Also, don’t forget to grab some fertilizer and garden soil that are best suited for your crops.

5. Plant Now that you know where you’re going to plant your garden and have the right tools, it’s time to get your hands dirty. Most seeds come with planting instructions, just make sure you give your seeds plenty of room to grow.

6. Maintenance While planting is the easy part, taking care of your produce afterwards requires patience and perseverance. You should check on your plants at least once a day to make sure they’re getting enough water and sunlight. You’ll also need to check for pests and weeds that could hurt your crops. Depending on the produce, it could take weeks or months to yield results, but the satisfaction of harvesting your own crops is worth the labor.

Sources Beaulieu, David. “9 Things to Know About Starting a Garden From Scratch.” The Spruce, 7 Dec. 2020, www.thespruce.com/how-to-start-a-garden-from-scratch-2132778. Hansen, Jolene. “The Easiest Fruits and Vegetables to Grow for Beginners.” GardenTech.com, Garden Tech, 5 June 2020, www.gardentech.com/blog/gardening-and-healthy-living/8-easy-to-grow-fruits-and-veggies. Huffstetler, Erin. “Best Plants to Grow in a Small Vegetable Garden.” The Spruce, 6 Nov. 2020, www.thespruce.com/high-yield-vegetable-plants-for-small-garden-spaces-1388683. National Gardening Association – Research Division. GardenResearch.com, www.gardenresearch.com/index.php?q=show&id=3126.

Neverman, Laurie. “How to Start a Garden – 10 Steps to Gardening for Beginners.” Common Sense Home, 21 Feb. 2020, commonsensehome.com/start-a-garden/.

Tips to Stay Healthy During the COVID-19 Pandemic

Jan 18, 2021 | Exercise, suggestions

Tips to Stay Healthy During the COVID-19 Pandemic

With reports of COVID-19 cases rapidly increasing, it’s now more important than ever to take charge of your wellbeing by following necessary health precautions. Not only is it important to consistently wash your hands and practice social distancing, but also supports your mental and physical health by partaking in self-care. There are numerous ways to practice self-care such as getting adequate amounts of sleep, drinking lots of water, and eating healthy foods. I’ve created a list below of ways you can keep you and your family healthy during the COVID-19 pandemic.

Diet

As the saying goes, you are what you eat. If you’re eating highly processed foods with little nutritional value, over time that could lead to health problems. Instead, opt for fresh fruits and vegetables and lean meats. You’ll want to particularly look for foods that boost your immune system such as citrus fruits, broccoli, and garlic. Also, make sure you’re staying hydrated by drinking lots of water throughout the day, and ditch the sugary drinks.

Exercise

Even though gyms may not be open, that doesn’t mean you can’t add some exercise to your daily routine. If you feel comfortable, taking a walk around your neighborhood or out in nature can do wonders for your mind and body. If you’d prefer to stay indoors, there’s plenty of free workout content on YouTube you can do from the comfort of your living room.

Stress Management

There’s no doubt that the COVID-19 pandemic has taken a toll on almost everyone’s mental health. Whether it be financial stress or feelings of isolation, it’s important to find healthy coping mechanisms. Reading, meditating, and working on hobbies that bring you joy are great ways to relieve stress. If you can’t see your loved ones in person, try a video chat service such as Zoom or Skype to feel more connected to friends and family.

Sources: Fitzgerald, T. (2020, November 05). Tips For Staying Healthy During The Coronavirus Situation. Retrieved from https://blog.solsticebenefits.com/solstice-member-blog/tips-for-staying-healthy-during-the-coronavirus-situation Jones, J. (2020, May 22). COVID-19: Lifestyle tips to stay healthy during the pandemic. Retrieved from https://health.mil/News/Articles/2020/05/22/COVID-19-lifestyle-tips-to-stay-healthy-during-the-pandemic National Center for Immunization and Respiratory Diseases. (2020, December 11). Mental Health and Coping During COVID-19. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html

Combating Food Insecurity

Jan 10, 2021 | Food Programs, Independent Living

Combating Food Insecurity

In 2019, food insecurity affected nearly 13.7 million U.S. households, or 10% of the U.S. population, according to the United States Department of Agriculture (USDA). Due to the COVID-19 pandemic and millions of Americans still out of work, this year families are finding it harder than ever to put food on the table. Children who rely on school meals now have limited access to healthy foods, which can stunt adolescent growth and their ability to learn. Seniors who live on a fixed income may find it more difficult to find a balance between food and healthcare costs. Those who struggle with food insecurity may also be more at risk for chronic diseases due to stress and not being able to afford nutritious food.

There are numerous programs that offer assistance to families struggling with food insecurity. One of the most common resources is the Supplemental Nutrition Assistance Program (SNAP). SNAP, also known as food stamps, provides low-income families with money for food. According to the Center on Budget and Policy Priorities, 38 million Americans received SNAP benefits in 2019. Since the pandemic hit in February 2020, the amount of benefits issued has gone up by 17 percent. Food banks and pantries are other great resources for those struggling with food insecurity, and you can find your local food bank here.

For those who have the time and space, gardening can be a cost-effective way to provide nutritious food for you and your family. If you don’t have the resources to grow your own garden, farmer’s markets are an affordable option when purchasing fresh fruits and vegetables. If you live in a food desert area, try to find mobile food distributors who offer healthy and affordable food options, such as Diana Gregory Outreach Services. There’re so many great resources out there to help those struggling with food insecurity, such as Feeding America and Meals on Wheels America, it’s just a matter of finding what option works best for you.

Sources: Feeding America. Addressing Food Insecurity in Health Care Settings. Retrieved from https://hungerandhealth.feedingamerica.org/explore-our-work/community-health-care-partnerships/addressing-food-insecurity-in-health-care-settings/ Feeding America. Causes and Consequences of Food Insecurity. Retrieved from https://hungerandhealth.feedingamerica.org/understand-food-insecurity/hunger-health-101/ Healthcare Without Harm. Connecting food-insecure individuals to resources. Retrieved from https://foodcommunitybenefit.noharm.org/resources/implementation-strategy/connecting-food-insecure-individuals-resources Silva, C. (2020, September 27). Food Insecurity In The U.S. By The Numbers. Retrieved from https://www.npr.org/2020/09/27/912486921/food-insecurity-in-the-u-s-by-the-numbers USDA Economic Research Service. Key Statistics & Graphics. (2020, September 09). Retrieved from https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/key-statistics-graphics.aspx

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