I was reading an article on Medscape Medical News about a study that was performed at Skidmore College and Union College.  The study discovered a virtual reality-enhanced exercise can delay the cognitive decline in older adults.

Young at heart

The technique combined physical training with computer-simulated environment and interactive video game features.  The study concluded the added mental exercise required with a “3-dimensional landscape, anticipating turns, and competing with others required additional focus, expanded divided attention, and enhanced decision making.”

I was thrilled to see the study was performed in Saratoga Springs and Schenectady, but what does that mean to our families.  Personally, I loved the Wii and Wii Fit games because they encouraged physical movement as opposed to using a joy-stick to shoot something.  The first time I bowled on the Wii, my heart rate and body temperature increased and I knew I was burning more calories than sitting and playing a game.

Think about things you do today that you did with your parents when you were young?  I truly believe we teach our children about wellness and they will continue living based on their upbringing.  For kids, exercise means playing and being active.  Encouraging outdoor play, bicycle rides, sports, etc. allows for the added mental exercise which is good for the brain and development.

A healthy lifestyle starts early!

Everyone can benefit from regular exercise. Kids who are active will:

• have stronger muscles and bones
• have a leaner body because exercise helps control body fat
• be less likely to become overweight
• decrease the risk of developing type 2 diabetes
• possibly lower blood pressure and blood cholesterol levels

Not only will our children live a healthier live now, they will be building the habits to living a healthier life forever.  Remember, it’s never too late to start a healthy exercise program.  A simple 20 – 30 minute walk a day will help keep the Doctor away.

Be Well,  Karen

I was reading an article from Kids Health who defined Three Elements of Fitness for children as you watch them on the playground as:

1. run away from the kid who’s “it” (endurance)
2. cross the monkey bars (strength)
3. bend down to tie their shoes (flexibility)

Parents should encourage their kids to do a variety of activities so that they can work on all three elements.

Endurance is developed when kids regularly engage in aerobic activity. During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for extended periods of time, aerobic activity strengthens the heart and improves the body’s ability to deliver oxygen to all its cells.

Aerobic exercise can be fun for both adults andkids. Examples of aerobic activities include:

• basketball
• bicycling
• ice-skating
• inline skating
• soccer
• swimming
• tennis
• walking
• jogging
• running

Improving strength doesn’t have to mean lifting weights. Although some kids benefit from weightlifting, it should be done under the supervision of an experienced adult who works with them.

But most kids don’t need a formal weight-training program to be strong. Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles. Kids also incorporate strength activities in their play when they climb, do a handstand, or wrestle.

Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or do a cartwheel.

A friend stopped over and already her allergies were kicking in.  While many loved having a mild winter, I personally was hoping for that cold stretch to reduce the “triggers” for allergy sufferers.  As my grandmother said, “you can’t control the weather, so live with it”.

Most people are not even aware allergy symptoms can be postponed, reduced, eliminated with some simple preventative techniques.  Begin prevention now before your symptoms start.

The pollen season can vary from year to year depending on weather conditions.  According to www.weather.com, in the Saratoga Springs area, the onset of tree pollen is early-April, peak is late-April, and the end of tree pollen season is early-July.  For grass, the onset is late-May, peak is mid-June, and the end is mid-June.  For weed pollen, the onset is mid-August, peak is late-August, and the end is late-August.

A “trigger” is another name for what causes allergy symptoms. Triggers can be substances inhaled through your nose, ingested by mouth, or absorbed through the skin.  There are many natural ways to decrease allergy “triggers”—some diet and others environmental.  Personally, it took me 1 ½ years to eliminate my airborne allergies with alternative methods and it has been so worth the minor modifications in my life.

The common environmental allergy triggers include pollen, dust mites, mold, animal dander, latex, chemicals and insect stings.  Reducing some of the triggers creating irritation to the sinuses will assist in reducing the symptoms.  Almost anything you can buy in the store that has an aroma or perfume can trigger your sinuses.  When I’m in a store, just walking down the “chemical” aisles triggers a reaction.  If I walk into a store with heavy scents, I’m running for the door.

One of the most important ways to reduce allergy symptoms is to live in a “reduced” trigger environment.  Here are some ways to accomplish this:

• Shower or bath at the end of the day
• Leave shoes in a closet, preferably close to the main door
• Remove dirty clothes from the bedroom and place in a hamper
• Purchase personal hygiene products like soaps, shampoo, conditioners, etc. free of high perfumes
• Wash your laundry and linens with free and clear laundry soap and dryer sheets or softeners (remove the heavy perfumed aroma on your clothes)
• Stay properly hydrated
• Warm nasal flush such as a neti-pot.  Saline spray can help but I have received excellent results from a neti-pot with 1 drop of tea tree oil.  Don’t forget the salt and ensure your neti-pot is clean.
• Pillows should be replaced at least once per year
• Vacuum every corner of the room especially under the bed
• Once you remove the sheets and mattress cover from your mattress, vacuum the mattress
• Launder the mattress cover or purchase a new one but wash it before placing on the bed
• Wash curtains and dust blinds
• Remove stuffed toys unless they can be washed frequently
• Replace heating system air filter
• If the house has a fireplace, have the fireplace professionally cleaned.  Closing the damper is not sufficient.
• I know we love our pets, at a minimum, do not allow pets to sleep on the bed
• Remove all perfume air fresheners and all plug-in air fresheners
• Run a dehumidifier in the basement year round.  You goal is to keep the humidity level between 30 – 45%.  By keeping the dehumidifier setup year round, it shouldn’t run in the winter but once the weather breaks and the basement becomes humid, it will accomplish the goal to assist in reducing mold in your home
• Keep windows and doors closed especially on windy days
• Replace carpets with hard surface flooring
• Run an air purifier in the bedroom

A lot of the tips are what most people consider “Spring” cleaning.  I have taken a few steps further to reduce and remove the “triggers” you may not have considered.  Good rule, if it can collect dust or has a “perfume” aroma, it will probably trigger your allergies.  Prevention means implementing these tips as soon as possible, before symptoms begin.  My next post will begin to discuss chemicals we have in our households which trigger allergies.

Everyone has conflict in their life—as an individual, we deal with conflict differently.  Understand the anatomy of conflict and the difference between mediation and arbitration.  Learn effective conflict resolution for your individual life.  This is a free event to be held from 6:30 – 8:30PM, Thursday, April 5, 2012, Saratoga Springs Public Library, Susman Room.

This class was rescheduled from March 1st due to the weather and the library closing.

I am excited about the beginning of Living Healthy Rocks!  The feedback from people I’ve met and spoken to has been increased my adrenaline level.  Yes, doesn’t it feel good when you receive positive feedback about something you have done?  I don’t care who you are, someone telling you you are wonderful feels great.

At last nights Goals and Well-Being class, we discussed how we sabotage ourselves.  One example is when we receive a compliment and de-value the compliment, what does that really say about ourselves?  We minimize our successes and send a message to others we don’t value our own abilities or our own worthiness.  We demonstrate a lack of self-worth, but we are also in effect, telling others we have little or not regard for their abilities to judge, to notice and to give a compliment.

Appreciate your accomplishments.  The little ones add up to the big ones.  It doesn’t have to be all or nothing.  When you receive a compliment, simple thank the person and make a mental note, you did good.