4 PILLARS OF GREAT HEALTH

SUPPLEMENTATION, DIET, EXERCISE, AND MENTAL HEALTH =

4 PILLARS OF GREAT HEALTH

Incorporate vitamins and supplements into your daily health regiment.

Fortify your body daily with natural foods (make it colorful) and beverages in your diet.

Physically challenge your body beyond your required daily activities with regular exercise.

Mental health is how you feel about yourself, your relationships, your surroundings, your spirituality, your stress management, and your self-fulfillment.

JUST PLANE STIFF

For all the travelers this season, sitting on a plane is tough on our joints. Here are some tips from the Physical Therapy Association to keep prevent stiffness and pain. Do each of them 5-10 times throughout the flight.

1. Heel raises: Sit with feet flat on floor, lift heels off floor, hold for 5-10 seconds and lower

2. Ankle circles: Lift one leg slightly off ground and circle foot clockwise counterclockwise each 15 times, repeat with other leg

3. Overhead stretches: Reach arms straight up and stretch for 10 seconds, lean to left and then right, bend at waist, open and close hands, circle wrists as your stretch

4. Back Twists: Reach right arm across body and grab the left armrest. Slowly turn body and head as far to left as comfortable and hold for 5-10 seconds.

5. Curl downs: Pull stomach and chin in while sitting and gently curl your body down very slowly, reaching hands toward the floor. Hold 5-10 seconds and slowly uncurl.

Happy travels!

DID YOU KNOW????

1. People who exercise regularly are at lower risk for obesity and heart disease.

2. Vigorous exercise is most effective to lower blood pressure, raising one's aerobic capacity, and improving insulin sensitivity.

3. HDL cholesterol, the healthy one, increases an average of 4.6% with exercise.

4. Exercise can decrease falls resulting in injury by 30%, and can reduce the risk of hip fracture 20-40%.

5. Regular exercise lowers the amount of estrogen circulating through the body in the bloodstream. Less estrogen equals less fuel for breast cancers.

6. Exercise pares off hormonally active fat tissue.

Living Life

"The key to a vibrant existence is making the most of available power sources, such as nutrition, exercise, vitamins, herbs, lifestyle enhancement, and spiritual practice." (H. Dowdle)

Why Water Exercise?

Joints hurting? Muscles sore? Back stiff? All these ailments and more are soothed in warm water exercise. You'll regain range of movement, increase your blood circulation, relieve stress on joints and muscles, and improve your coordination and balance. In addition, you'll build strength with the resistance of the water keeping your bones strong and healthy as well as the muscles around your joints.

Sound good? You can achieve all this and more in the warm, buoyant water. 'No pain, but gain' is the new mantra.

TOP 10 REASONS TO GET SPLASHING:

1. improve overall health and fitness

2. increase energy

3. improve sleep

4. control weight

5. strengthen your heart

6. improve your self-esteem

7. reduce bone density loss

8. reduce pain

9. improve flexibility

10. have fun and laugh

Remember, 'NO PAIN, BUT GAIN'.

Welcome

Welcome to my new blog focusing on water fitness and therapy. Aqua Flex'n Stretch is my company, and I'm an aquatic trainer for groups and private individuals. My classes are an 'All in One' combo of strength, cardio, and flexibility training. We focus on overall health and wellness. Also known as 'The Body Shop', since everyone has some ailment at some point, the classes maximize fun and laughter while doing even the hardest crunches in the water. The secret to success in any exercise program is having fun, making social connections, and feeling good and energized.

I look forward to your insight and comments. Remember to laugh throughout the day, since 'he/she who laughs, lasts'.

DG