Teacher: – Susan --
Mondays and Wednesdays
Water walking or lap swim
JUNE 25- AUGUST 3
NO AEROBICS OR LAPSWIM
"Write down your challenges and obstacles. Then do some problem-solving and come up with specific strategies to help deal with these obstacles. The more honest you are with yourself, both in recognizing your obstacles and coming up with realistic strategies, the greater the likelihood you'll succeed."
“Attitude creates reality. How you view a situation can have an enormous impact on how you live. Some people see setbacks as absolute devastation, whereas others view them as opportunities. At the end of the day, the choice is really up to you."
5 tips for a better night's sleep
p is a critical part of managing stress and making healthy choices. Get a restful night's sleep with these tips.
Sleep is a remarkably productive and critical part of life; it's the time when the brain and body recharge for another day. Yet, most of us simply aren't getting enough sleep. Stress, everyday demands and — yes, your smartphone — are likely culprits negatively impacting your sleep.
Either too little or too much sleep can make it tough to function at your best. Sleep better and wake up feeling more rested with this advice.
* Eat meals (especially dinner) at the same time each day and at least two to three hours before bedtime.
* Limit naps to 30 minutes at least six to eight hours before bedtime.
* Stay active. Any activity is good. For best results, get moving 20 to 30 minutes most days, at least four to six hours before bedtime.
* Limit your caffeine intake and avoid it after noon. Also avoid stimulants such as decongestants and nicotine.
* Go to bed at the same time every night and get up about the same time every morning — even on weekends.
A healthy amount of sleep for most adults is seven to eight hours a night. If self-care techniques don't help, talk to your health care provider. Sleep problems are treatable.
Learn how to listen to your body
Don't ignore pain — it signals that you may be heading for injury. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. Slow down and keep exercise a positive experience.
How to measure exercise intensity
Want to know just how hard you are working? Here's how to find out.
Once exercise becomes a regular habit, it's time to consider just how much (and how hard) you are actually moving. The Department of Health and Human Services recommends that adults get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity or a combination of the two each week. For weight loss, experts recommend doubling those numbers. If you're like many people, though, you may be a bit confused about whether your activities qualify as moderate or vigorous.
There are two basic ways to measure exercise intensity:
Exercise intensity is a subjective measure of how hard physical activity feels to you while you're doing it — your perceived exertion. Your perceived level of exertion may be different from what someone else feels doing the same exercise. For example, what feels to you like a hard run can feel like an easy jog to someone who's more fit.
- Your heart rate. Your heart rate offers a more objective way to measure your exercise intensity. In general, the higher your heart rate during physical activity, the higher the intensity.
Studies show that your perceived exertion correlates well with your heart rate. So if you think you're working hard, your heart rate is likely elevated.
Estimating your intensity
To measure your exercise intensity, you can:
- Take the talk test. If you can carry on a conversation in brief sentences, you're probably in the moderate-intensity range. You'll be breathing faster, developing a light sweat and feeling some strain in your muscles. If you're working at a vigorous intensity, you won't be able to say more than a few words without catching your breath. (If you can sing while working out, you're probably in the low-intensity range…so step it up!)
- Calculate your target heart rate. Use this formula to calculate your target heart-rate range:
- 220 minus your age = your maximum heart rate
- Your maximum heart rate multiplied by 0.6 = your lower limit
- Your maximum heart rate multiplied by 0.85 = your upper limit
During exercise, check your pulse to determine your heart rate. If it's in the target range, you're exercising at about the right level. If you find it difficult to find your pulse and count while exercising, it may be a good idea to invest in a heart-rate monitor.
JUNE 8th around 12:30/1pm start
Barbara and Charles
2670 E Phillips Lake Loop Road
Take Highway 3 to Pickering. East on Pickering to Phillips Lake Road
(just past Spencer Lake Bar and Grill).
Right on Phillips Lake Road
for about a mile. DO NOT turn left on Phillips Lake Loop Road, just
keep going and keep to left at "Y".
Go about 0.1 mile to where the Cut Off Road curves to the right; signal for a left and carefully proceed straight ahead for another 0.1 mile (approx.).
Park on right on lot
with travel trailer and boat; overflow on vacant lot you just passed.
2670 is across street from trailer. (Hill down to house is fairly
steep, so folks with walking problems can be dropped off down by the