Exercise Toybox: For parents working at home with small kids, try these tricks to create movement opportunities for youngsters!
Sidewalk chalk can be used for outdoor workouts to draw agility ladders, four square or hopscotch, or to create a “balance beam” or mark a path through an elaborate obstacle course. Painter’s tape can be used to mark hardwood floors in the same way.
Household items can be used as weights. Be careful here to ensure that it's not too heavy for the child. Canned veggies, plastic milk cartons and laundry detergent containers may be good options.
Paper or plastic cups can be used to create obstacle courses or relay races.
Pillows can serve as unstable surfaces to incorporate balance exercise.Chairs, tables, boxes, blankets and towels can be used to create tunnels and things to climb over and under as part of indoor obstacle courses.
New to running and not sure where to start? Check out Couch to 5k to get started!
NEW! Immune Support 101 Virtual Event Monday, March 1, 2021 6-7pm. Learn about the importance of vitamins and optimal nutrition in this virtual event with Nutritional Health Coach, Mary Van Steenbergen, in a partnership with Natural Grocers.
Warm up prior to running! It only takes a couple of minutes and it's totally worth it.
Do less! It's about tissue adaptation. That means that you may feel great during your run and decide to go for a bit longer, then the next day or two you experience pain. Tendons, ligaments, and muscles getting used to running is something you may not 'feel' while you are running. The general rule is to increase only 10-20%.
Stretch following your run! I have been guilty of hopping in my car following a run and forgetting to stretch a bit. The result is aching in my hips, low back, and calves. This, like warming up, takes so little time it's totally worth it. And I’ll put a word in here too about foam rolling; a must!
Bridge: This bridge tip movement will help you open up your hip flexors as well as engage your glutes
Fitness Tip: Be sure you have a safe and effective work out at home with these tips:
Find the right space. If you're mainly doing yoga and pilates, you may only need enough space to lay down a yoga/exercise mat. If you're doing cardio, weights, and traveling movements, make sure you have an area at least 5 feet by 5 feet that is clear of furniture, rugs, and any other objects that may trip you up. If you're doing movements in an area with thick carpeting, I recommend putting an exercise mat down and be careful with jumping movements if you have low ceilings.
Prepare for your workout. Remove distractions and have water nearby.
Always warm up before beginning any workout and NEVER exercise beyond the level at which you feel comfortable.
Stop exercising immediately if you experience pain, shortness of breath, dizziness, lightheadedness, or any other discomfort. If any of these symptoms persist after you stop exercising, please seek medical help immediately.
Fitness Tip: Plank!
The humble plank is a great body weight strength move that does not get enough credit, in my opinion! Plank on your hands to get more work for arms and shoulders or plank on your forearms for more of an abdominal focus. Start with a 30-second plank and then work up to a minute or more. From your forearm plank, try tapping your knees lightly to the floor or 'sawing' your body forward and back for more of a core burn!
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