10K/5 A Day Wellness Program

By Fae Aldrich

Cheyenne Public Health

You know, I realized recently that preparing ourselves for exercise, warming up by stretching or slow movements gives us an attitude of preparation, a "good" attitude. We will get more out of our exercising if we have prepared ourselves with a good attitude.

Our "good" health is so important. Good health in (1) body, (2) mind, and (3) spirit is what we strive for. Stretching exercises in all three areas is necessary for optimum good health.

(1) Body – Stretching your body in all areas doesn’t have to be difficult. A warm-up before stretching will help increase blood flow to your muscles. Try walking, cycling, or jogging in place for 5 to 10 minutes. Slow, gentle stretching while inhaling will help tendons relax. It is important to stretch to the point where you feel tension, but not pain. Try to hold each stretch for at least 10 seconds. You can stretch throughout your day. It just takes a concerted effort of thought to remember to do it. While sitting, you can lift one leg at a time and point your toes towards the TV (a little wry humor, there, did you get it?) You can even stretch your fingers to maintain finger dexterity. You can do hand rotations to maintain wrist flexibility and range of motion. Stretch your ankles and feet by "foot circling" to improve flexibility and range of motion of ankles. Cross right leg over opposite knee, rotate foot slowly, making large complete circles. Do ten rotations to the right and then ten to the left with each leg.

(2) Mind – Do you like Jeopardy? Stretch your brain with crossword puzzles, math games, word games, etc (you can purchase puzzle books at the store or you can do the word games and puzzles that appear in newspapers) Here is a one mind stretcher for your consideration: If you ran 9 miles in 1-1/2 hours and decided to continue at the same pace for another 30 minutes, how many miles will you have run altogether? (Choose one answer) 10, 6, 8, 12, 18.

(3) Spirit – Spiritual stretching includes meditation/prayer. Spiritual stretching really burns those calories (or at least it will keep you from eating so much!)! Fortunately, there is no limit to the spiritual stretching you can accomplish by reading, hearing/listening, and doing. And the results will give you satisfaction!

Recipe for Health: Feed your mind, body, and spirit, nutritious meals!

Have a great week!