Welcome to the International School of Louisiana's
6-week Health & Fitness Challenge in preparation for the
ISL 5k- Spring Shuffle taking place March 7, 2015.
WEEK 6 CHALLENGE:
(Monday, March 2, 2015 to Sunday, March 8, 2015)
Whether you began with week 1 or this is your first week,
Try these steps for a healthier you!
Your six week challenge is to have a plan to sustain healthy habits!
Fitness CHALLENGE (Part 1): These calm and easy yoga poses will help you increase flexibility and teach you the right breathing techniques to increase endurance while running or completing your physical excise routines. Practice these yoga poses right when you wake up in the morning or before you go to sleep at night for total mind and body relaxation!
(Part 2): Remember these target good behaviors and include them in your daily routines.
Sound mind CHALLENGE (Part 3):
For the last week’s mind challenge we are going to try to sit in silence for three minutes. Sit on a chair making sure your back is straight. Place your hands palm down on top of your knees. Take of your shoes and feel the ground beneath your feet. Breathe one and let go any thoughts that trouble your mind. Breathe out two letting all the air from your chest escape. Count until ten in your mind, when you get to ten repeat the cycle. Relieve yourself of inner conversation. Feel that silent space within you which gives you peace, repeat this exercise before going to sleep at night and try to increase the time you spend in silence each week.
Enjoy our healthy breakfast recipe, click here
Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. All reasonable care has been used in compiling the information but make no warranty as to its accuracy. However, please note that ISL does not endorse the organizations sponsoring linked websites and articles and we do not endorse the views they express or the products/services they offer.
Consult a doctor or other health care professional for diagnosis and treatment of medical conditions and before starting any exercise program or diet plan.
Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
When to check with your doctor
Although moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start an exercise program if any of the following apply:
· You have heart disease.
· You have asthma or lung disease.
· You have diabetes, or liver or kidney disease.
· You have arthritis.
You should also check with your doctor if you have symptoms suggestive of heart, lung or other serious disease, such as:
· Pain or discomfort in your chest, neck, jaw or arms during physical activity
· Dizziness or loss of consciousness
· Shortness of breath with mild exertion or at rest, or when lying down or going to bed
· Ankle swelling, especially at night
· A heart murmur or a rapid or pronounced heartbeat
· Muscle pain when walking upstairs or up a hill that goes away when you rest
Finally, the American College of Sports Medicine recommends that you see your doctor before engaging in vigorous exercise if two or more of the following apply:
· You're a man older than age 45 or a woman older than age 55.
· You have a family history of heart disease before age 55.
· You smoke or you quit smoking in the past six months.
· You haven't exercised for three months or more.
· You're overweight or obese.
· You have high blood pressure or high cholesterol.
· You have impaired glucose tolerance, also called pre-diabetes.