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What is resistance training?

Resistance training is a form of exercise intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance – which could be weights, bands, or even your own body weight.

Also sometimes called strength training or weight training, resistance training is a relatively accessible option – whether you plan to work out at home or add to your current gym routine. The benefits of resistance training are important, especially as you get older. While increased strength and mobility are certainly helpful to all ages, you want to be sure you are fighting muscle loss as you age.

What are the benefits of resistance training?

• Boosts metabolism and reduces body fat – If you have a goal to lose weight, resistance training could be very helpful. Studies have found that it can be more helpful in improving your metabolism than aerobic exercise. Just 9 months of consistent resistance training can significantly increase your resting metabolic rate. (This does not mean that cardio is ineffective! Try combining both forms of exercise for the best results.)

• Increases bone density and improves balance – Your bones can benefit from resistance training, too. In addition to maintaining and increasing bone mass and density, your balance and stability will improve as well, which is especially important as you age.

• Improves mental health – A study based on the quality of life in older adults found that resistance training improved mental, emotional and social function; not just physical function. Resistance training has been shown to help alleviate depression and anxiety symptoms and relieve stress – even when the workout is relatively mild.

• Builds muscle mass, strength and endurance – Regardless of whether your goal is to build muscle mass or to minimize muscle loss (known as muscle atrophy), resistance training is an excellent choice. It also helps your muscles remain healthy and functional so you are able to stay active for longer periods of time.

• Increases self esteem – Researchers have noted that engaging in resistance training can raise self-esteem – especially in women. Female participants in research studies reported feeling invigorated and empowered after resistance training workouts. They also indicated they felt greater self-worth and enjoyed a healthy confidence boost!

Let’s get started!

It’s important to note that you do not have to buy equipment to get started with resistance training, and it is not necessary to join a gym or hire a personal trainer. Many people like to start with just their own body weight providing resistance as they do exercises like push-ups, squats, planks, and more. Later, you can add weight like gallon jugs of water, soup cans in a canvas bag, or an unopened bag of flour inside a backpack. Once you’ve achieved a certain level of expertise, you might want to invest in equipment like adjustable dumbbells.

If you have a medical condition or a disability – or if you are just getting started with an exercise routine – you should talk to your healthcare provider. He or she can provide advice and insight into what is best for you given your medical history.

IMPORTANT: Make sure you are using the proper form in your exercises. Not only will this ensure you will get the most from your workout, it will also minimize your risk of injury. Diagrams in exercise magazines, library books, or on reputable sites online can demonstrate the proper posture and body positioning of many exercises if you are unsure of the correct form to use.

In addition to using the proper form, the following are important workout safety tips:

• Be smart about how much weight you use – Using weights that are too heavy can lead to improper form and injury. Never use more weight or resistance than you can handle at your fitness level.

• Stay hydrated – Drinking water will help you avoid dehydration and fatigue.

• Stop if you experience pain – If you feel any pain or discomfort, stop working out and talk to your medical provider. You should also seek medical attention if you injure yourself. For example, if you hit your head, see a healthcare provider even if you think you are okay. Concussions are dangerous and should not go untreated.

• Find a workout buddy – In addition to being there to help if you injure yourself or need a spotter, exercising with a friend increases motivation and accountability.

The Body-Weight Squat

This exercise engages your glutes, hamstrings, quadriceps, calves and core.

• Begin with your feet slightly wider than your hips and toes slightly turned out.
• Engage your glutes and act as if you are sitting in a chair.
• Make sure your knees do not go past your toes.
• Stop at the bottom of the move with your hips slightly higher than your knees.
• Press through your heels as you come back to a standing position.

Do 2 to 3 sets, with 10 to 12 repetitions per set.

The Modified Push-Up

This exercise engages your chest, triceps and core.

• Start on your hands and knees and walk your hands forward.
• Stop when your abs engage, and a diagonal line forms from the back of your knees to your shoulders.
• Place your hands slightly wider than your shoulders.
• Lower your chest slowly toward the floor. At the bottom of the rep, your elbows should form a line with your wrists.

Do 2 to 3 sets, with 5 to 8 repetitions per set.

As you gain strength, you can increase the number of reps in each set and eventually work up to a traditional push-up without your knees on the floor.

The Sit-Up

This excellent core exercise engages your abs, hip flexors and lower back.

• Start by lying on your back with your knees bent.
• Put your fingertips on the back of your ears or cross your arms over your chest.
• Keeping your feet flat on the floor, lift your torso up toward your knees, and slowly lower back down.

Do 2 to 3 sets, starting with 8 to 10 repetitions per set.

Exercise safely!

3 important things to remember:

1. Stay hydrated during your workout
2. Don’t use more weight than you can handle
3. Stop if you experience any pain

Download handout (PDF)

Tips to keep you feeling your best!

Summer is here! That means warmer weather, longer days, and more opportunities to get outside and enjoy all that nature has to offer. It’s the perfect time of year to eat better, be more active, and focus on your well-being. However, summertime also has its own set of challenges, so please use these tips to help you stay safe and healthy all summer long!

Stay hydrated

• Drink water (our tap, unsweetened bottled or sparkling) instead of sugary or alcoholic drinks to reduce calories and stay safe.

• Try adding your favorite fruit, fresh mint or cucumber slices to your water for a refreshing, low-calorie drink. Enhancing the flavor of water this way can encourage you to drink more of it – which helps you stay hydrated and keeps your appetite under control.

Eat healthy foods

• Choose in-season fruits & vegetables – they are more flavorful and nutrient-rich because they stay on the branch longer; and they’re often less-expensive as well. Fresh produce is full of phytonutrients, antioxidants and vitamins to help prevent cancer and improve your overall health.

• Fill your plate wisely. Your plate at mealtime should be two-thirds plant-based foods like vegetables and fruit, whole grains and beans; and one-third lean proteins. Watch out for starchy veggies like baked beans, corn and potatoes. While they do have some nutritional benefits, they should not exceed one-quarter of your plate.

Protect skin & eyes

• Wear sunscreen to protect yourself from skin damage when spending time outdoors. Use an SPF of at least 30, and remember to reapply every 2 hours and after swimming or sweating.

• Wide-brimmed hats provide better protection from the sun than baseball caps.

• Sunglasses should have both UVA and UVB protection.

• Use insect repellent to prevent mosquito bites and ticks. (Wearing long sleeves and long pants can help with this as well.) It’s best to apply your sunscreen before the insect repellent.

• Seek shade between 10am and 4pm when the sun’s UV rays are the strongest.

Move your body

Physical activity has immediate benefits for your health – better sleep and reduced anxiety are just two. In addition, exercise has many long-term benefits: heart and brain health, bone strength, weight control, cancer prevention, improved coordination and balance, and more.

• The amount of exercise you need depends on your age and health. For example, older adults may need to do more than younger adults to achieve the same fitness level. People with chronic health conditions (or who are at risk for them) may need modified exercise plans.

• Adults should do at least 150 minutes of aerobic physical activity (such as brisk walking) per week.

• Kids and teens should do 60 minutes or more of physical activity every day.

• In addition to aerobic activity, adults should do muscle strengthening activities (such as sit-ups, push-ups, or weight training) at least 2 days a week.

Be smart with food safety

Summertime is the peak season for foodborne illnesses. The good news is that there are many ways to avoid getting sick from the foods you eat. Use these tips when preparing and enjoying food in warmer weather –

• Never leave perishable food out in the sun or heat for more than 2 hours.

• Pack food in an insulated cooler with ice packs.

• Use separate cutting boards for raw meat and vegetables; wash cutlery between every use.

• Wash your hands thoroughly and often, especially after handling raw meat.

• Always cook meat to the correct temperature. Clean grill grates with soapy water before using.

• For the healthiest grilling, ditch the processed meats like hot dogs & hamburgers, and replace with skinless chicken, turkey breasts or fish.

Manage your health

Many of us tend to be more relaxed during the summer months, but we should be careful not to fall behind on doctor appointments, vision checks, etc. It’s also a good time to check on elderly neighbors and loved ones. Summer can be difficult for those who are elderly or have chronic health conditions because the heat can aggravate their symptoms. In addition, remember to keep the following tips in mind –

• Stay informed. Avoid spending time outside if extreme heat or poor air quality is predicted.

• Watch out for heat exhaustion (signs include heavy sweating, dizziness and lightheadedness) and heatstroke (high body temperature, confusion and unconsciousness) – call 911 immediately if you or someone you’re with shows signs of heatstroke.

• Try to get at least 7 hours of sleep per night. Busy summer schedules and longer days can compromise our sleep time – putting us at greater risk for higher blood sugar, poor concentration, frequent illness and impaired problem-solving.

Be careful with fireworks

Fireworks are a staple of summer celebrations, but they can be very dangerous. Thousands of people are injured by fireworks each year.

• Never allow young children to play with or ignite fireworks.

• Older kids should only use fireworks under close adult supervision.

• Have a bucket of water or a fire extinguisher on hand in case of emergencies.

• Light fireworks one at a time, and then move away quickly.

• Never try to re-light or pick up fireworks that have not fully ignited.

• Keep fireworks away from buildings & vehicles.

• Never point or throw fireworks at another person.

• Keep pets indoors during fireworks displays.

Summer safely!

3 important things to remember:

1. Hydrate, eat wisely, and get moving
2. Protect your skin and eyes from the sun
3. Enjoy safe gatherings with loved ones

Download handout (PDF)

Enjoy this creative and kid-friendly spin on the traditional charcuterie board that is often served at parties and gatherings. Instead of using a traditional platter or board, arrange an assortment of meats, cheeses, fruits, crackers, and other snacks in the separated compartments of the tackle box trays.

The snackle box – “charcuterie board’s cousin” – is a portable, fun and very convenient way to enjoy charcuterie while on-the-go. Try one out for your next neighborhood gathering, family picnic or day at the lake!

Looking for ideas?

The types of foods you can include in your snackle box are virtually endless – common items include:

• assorted meats: such as salami, prosciutto, pepperoni, beef jerky, etc.
• cheeses (such as cheddar, brie, gouda)
• fruits (such as grapes, berries, sliced apples)
• veggies (such as carrots, cucumbers, celery, peppers, peapods)
• crackers or cubed bread
• spreads: hummus, mustard, honey, jelly or jam
• pickles and olives
• M&Ms or other candy
• pretzels or corn chips

The possibilities are endless!

Source: Snacks On The Go! 18 Tackle Box Charcuterie Ideas, International Charcuterie Association

Happy snacking!

Download handout (PDF)

We take thousands of breaths a day without a thought, but did you know there are actual health benefits to controlled breathing? 

From managing stress, depression, and anxiety to better sleep and faster recovery from exercise, deep breathing can play a great role in your daily life.

Why does deep breathing help?

When you engage in deep breathing, your body goes into an energy conservation mode. Your parasympathetic nervous system begins to slow down, conserving energy for bodily processes like digestion. It will also send more oxygen to your brain and other organs, leaving your body in more of a meditative, calm state.

Interested in these health benefits? Described on the back side of this handout are 5 deep breathing exercises for you to try. Keep this sheet by your bedside and try them out at night or when you are able to take a short break during the day. With a little practice, you’ll figure out which techniques work best for you.

To get the most out of your breathing practices –

• Practice regularly and anywhere; however, a quiet place where you can sit or lie down helps you focus your attention inward.
• Notice how you feel afterwards (if you haven’t fallen asleep) and appreciate the sense of calmness and/or relaxation you cultivated. This quick habit only takes a couple minutes a day.

Some apps we’ve found useful:

• iBreathe – Relax and Breathe
• Breathe: Sleep & Meditation
• Breathe + Breathing Exercises
• Headspace

Look for these on your app store!

Source: VeryWellMind.com

5 deep breathing exercises for you to try out today

1

Abdominal breathing

Lie down with your legs straight and slightly apart. Point your toes upward with your arms gently by your side, palms facing up.

• Close your eyes. Inhale with your nose and exhale through your mouth.
• Next, place one hand on your chest and one on your stomach. Take a few deep breaths and notice which hand raises most when you inhale. If the hand on your chest raises the most, focus on filling your abdomen with each inhale, like a deep belly breath.
• It should get easier over time.
• Complete this process for 5-10 minutes or during quick breaks throughout the day.

2

Counting while breathing

Need help falling asleep? Swap out counting sheep for counting breaths.

• Lie down in bed, focusing on the exhale of your breathing. Feel the bed supporting your body under you while you exhale; try to relax. Count from one to ten, slowly backward, while pairing the count with your exhales.
• You can also try other variations, like counting down from 100. See what works best for you.
• Repeat this sequence until you fall asleep.

3

Body scan

The body scan breathing technique is another exercise designed to help you relax and fall asleep.

• Lie down in bed, focusing on the exhale of your breathing. Feel the bed supporting your body under you while you exhale; try to relax.
• Visualize each part of your body, starting at your head, moving down the rest of your body, and finding any tight or tense spots.
• Exhale and focus on relaxing that area of the body. After you’ve looked for areas of tension in your body, focus on your exhale.
• Try repeating a mantra or a word to yourself to help induce sleep, like the word “sleep” or another cue to help you drift off. Science has found that the body scan technique can be very effective in helping with sleep issues.

4

Breathing imagery

By using visualizations or mental images, you can enhance this deep breathing exercise. Lie down in bed, focusing on the exhale of your breathing. Feel the bed supporting your body under you while you exhale; try to relax.

• Feel the calm and re-enter these spaces of your body. Visualize a calming scene, maybe that’s a beach, or gentle waves, the sound of seagulls, the wind blowing. While you are visualizing your preferred image, take deep, slow breaths.
• As you relax, notice how your body feels during your exhales. You may feel like you’re sinking into your bed, with feelings of slowness or heaviness.
• Focus only on your breath as you begin to relax or drift off to sleep.

5

Visualizations to release energy

To best prepare for sleeping or before performing a stressful activity, you can use color and visions.

• Imagine that your worry, stress, or anxiety is a colored gas. As you exhale, expel the colored gas from every inch of your body.
• As you breathe in, try imagining your breath is made up of colors. As you start to relax, see those colors match your breath. Let your body experience the colors, but don’t force it.
• Notice how your body feels calm and relaxed, repeat as many times as needed.

Just breeeathe!

3 important things to remember:

1. Deep breathing helps our mental health
2. Digestion and other physical functions benefit as well
3. A small investment of time can make a big difference

Download handout (PDF)

Be smart about your summer skin

The more we know about sunscreen, the better prepared we can be for the many outdoor summertime activities we enjoy, and the better we can protect our skin from damage and cancer risk.

So, how does sunscreen work?

All sunscreens are made up of two main parts: the active ingredient and the emulsion. The active ingredient is what provides sun protection. These come in two categories: UV absorbers and UV reflectors.

UV absorbers are chemicals that absorb UV radiation and convert it to a very low level of heat. UV absorber chemicals are also called “organic,” because they contain carbon atoms, a basis for all organic matter. Some absorb the UVB part of the spectrum (which is known to cause sunburn and contribute to skin cancer risk) and others absorb the UVA part of the spectrum. Recent research suggests the longer UVA wavelengths not only penetrate to deeper layers of the skin, but also contribute to skin cancer through compromising immune response to DNA damage. For that reason, sunscreen labeled “broad spectrum” is recommended as it offers the best protection.

UV reflectors are mostly made up of oxides, like zinc oxide and titanium dioxide, that absorb and scatter UV radiation. There is normally more than one, and often up to six or more, active ingredients in most sunscreens. The emulsion – the lotion, milk, cream, oil, foam or gel – is what carries the active ingredient. It is usually made up of a combination of oil and water, plus other ingredients. These are important for preserving the product so it lasts on the shelf or in your cupboard. They also help with water resistance, influence how the sunscreen feels and smells, and how well it binds to the skin.

What is SPF and how is it measured?

Sunscreen provides a screen, not a complete block. In other words – when wearing sunscreen, a small amount of radiation still reaches your skin. SPF stands for Sun Protection Factor. It is the measure of how much UV gets through the screen. The higher the number, the less UV passes through. An SPF of 30 allows one-thirtieth or 3.3% of UV to reach your skin. This means it filters 96.7% of UV. With an SPF of 50, one-fiftieth or 2% of UV gets through; and 98% is filtered. Put another way, if your unprotected skin would take 10 minutes to show signs of burning, then SPF 30 – when properly applied – would slow the rate of burning to where it would take 30 times longer, or 300 minutes in total. SPF 50 would take 500 minutes, while SPF 15 would take 150 minutes to show signs of burning.

A true-or-false quiz to help you enjoy the summer sun safely!

See answers at the bottom of this post.

Five reasons to wear sunscreen every day

Be sun-smart!

3 important things to remember:

1. Use a broad spectrum sunscreen; 30 SPF or higher.
2. Apply sunscreen generously – slather it on!
3. Reapply every 2 hours, or after swimming or sweating.

Quiz answers

1 = False. While it’s true that people with lighter skin may be more at risk for UV damage, everyone can get skin cancer. Always wear sunscreen no matter what.

2 = True. Spray might be convenient but it’s difficult to know if you’ve used enough and covered all areas of your body. The American Association of Dermatology recommends lotion or cream sunscreens.

3 = False. It takes 30 minutes for the ingredients in your sunscreen to activate and begin fully protecting your skin. That means it’s best to apply sunscreen 30 minutes before sun exposure.

4 = False. The FDA recommends keeping sunscreen products out of direct sun and away from excessive heat. Storing sunscreen in a hot car breaks down the ingredients and reduces its effectiveness.

5 = True. Although a base tan may offer some protection, it’s very minimal –
similar to wearing an SPF of just 3 or 4. A far better safeguard against burns is applying an SPF 30 or higher.

6 = False. Even on cloudy days, up to 80% of the UV rays will still get through to your skin, meaning you can still get burned.

7 = True. ALL uncovered skin should be protected with sunscreen, including nose, ears, neck, hands, feet, hairline/part, and lips.

8 = True. A thin coat of sunscreen is not enough to do the job. Most people don’t even apply half of what is needed to get the protection level the sunscreen formula provides. For your body, you should rub on as much sunscreen as would fill a shot glass (or one ounce), and for your face you should use at least a nickel-sized dollop.

9 = False. It’s ok to use a face sunscreen if other formulas feel too heavy. However, one product is really all you need. Whether you use one product all over, or one for body and another for face, the key is to make sure you use ENOUGH.

10 = False. Sunscreens have expiration dates for good reason. Chemical formulas change and break down over time, making them less effective. Store your sunscreen in a cool, dry space and remember to check the expiration date to ensure your sunscreen is protecting you properly.

Download handout (PDF)