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Yellow Jackets on the Move!

What is the Yellow Jackets on the Move Initiative?

Yellow Jackets on the Move (YJM) is a health and wellness initiative to motivate and support the entire WVSU campus community with healthier lifestyle changes.

Physical well-being relates to feeling healthy and full of energy. If your level of well-being is high, you'll likely feel that your life is going well.

By making small, consistent, yet realistic daily goals you can make significant changes to your overall health and wellness!

YJM leaders are here to help! There will be weekly newsletters with links to articles, podcast, recipes and a schedule of campus events, all designed to support a healthier WVSU.

Stop by Family Care Health Center on campus to complete your optional baseline testing!
 

Weekly Schedule:

· Monday –Yoga for Beginners, Noon to 1:00, 2nd Floor Dance Studio
· Tuesday – Walking group in Fleming Hall, 12:30pm - 1:30pm
· Tuesday – Meditation, Sullivan 109, 3:00 pm - 3:30pm
· Wednesday – Smart Recovery, Noon-1:15 1st Floor Sullivan Hall
· Thursday – Guided Workouts! Come learn proper technique for simple body weight exercises you can do anywhere! 12:30-1:30pm Fleming Hall, 2nd Floor Dance Studio
 
image-up-arrowimage-down-arrowGuided Workouts
Description:Is body weight training effective as a strength training exercise?
Answer From Edward R. Laskowski, M.D.

Yes. Body weight training — using only your body weight for resistance — can be an effective type of strength training and a good addition to your fitness program. The resistance training effect you get from using your body weight can be as effective as training with free weights or weight machines.

The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week, and at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

To use your body weight in strength training exercises, try exercises such as squats, lunges, abdominal crunches, pushups, pullups or step-ups. Keep movements smooth and controlled. Strengthen the opposing muscles, such as the chest and back muscles, and strive for muscle balance.

Once you can easily do 12 to 15 repetitions of a particular exercise, try alternative forms of the exercise to give you more resistance or challenge. For example, you might start out doing a wall pushup, if a classic pushup is difficult. To make this exercise more challenging, try a modified pushup. A modified pushup is similar to a classic pushup, but you keep your knees on the ground during the exercise. Once you can comfortably do a modified pushup, try doing a classic pushup.

Many different types of body weight exercises can be performed to work all of the major muscle groups. And body weight exercises can be done anywhere, using no extra equipment, at no extra cost to you.

But remember to use proper form and technique throughout each body weight exercise in order to get the most benefit and to avoid injury. And remember to take at least one day off between exercising each specific muscle group, in order to give your muscles time to recover.
 
image-up-arrowimage-down-arrowMeditation
Coming soon.
image-up-arrowimage-down-arrowSmart Recovery
SMART Recovery is an abstinence-based, sensible self-help program for people having problems with drinking and using. It includes many ideas and techniques to help you change your life from one that is self-destructive and unhappy to one that is constructive and satisfying. 

SMART Recovery is not a spin-off of Alcoholics Anonymous. No one will label you an “alcoholic”, an “addict” or “diseased” nor “powerless”, and if you do not believe in a religion or spirituality, that’s fine, too. We teach common sense self-help procedures designed to empower you to abstain and to develop a more positive lifestyle. When you succeed at following our approach, you may graduate from the program, or you may stay around to help others.
 
image-up-arrowimage-down-arrowWalking Group
Health benefits of walking 

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include: 
  • increased cardiovascular and pulmonary (heart and lung) fitness 
  • reduced risk of heart disease and stroke 
  • improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes 
  • stronger bones and improved balance 
  • increased muscle strength and endurance 
  • reduced body fat. 
  • Walking for 30 minutes a day

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. 

Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity
 
image-up-arrowimage-down-arrowYoga
The beginner class series introduces the history of yoga, fundamental principles of alignment, and breath work. Students will be introduced to yoga postures through step-by-step verbal description and demonstration. Emphasis is placed on student understanding, safety, and stability within each pose. If you have never tried yoga this series is perfect for you and is designed to meet the needs of those new to yoga as well as those seeking continued understanding of basic yoga poses. 

Practicing yoga helps with:
Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:

Standing on one foot 
Heel-to-toe walk

Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:

Shoulder and upper arm stretch 
Calf stretches
For more information, contact:
 
Kellie Toledo
Director of Counseling and Accessibility Services
toledoke@wvstateu.edu

or

Lindsey Good
Instructor of Health Sciences
Department of Health and Human Performance
lgood5@wvstateu.edu
 

Yellow Jackets on the Move is sponsored by:
 
College of Professional Studies
Counseling and Accessibility Services
Department of Health and Human Performance
Collegiate Recovery Community
Family Care
 
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