A great time was had by all at our last Summer Games Activity. Group challenges and fun abounded at our get together. We look forward to the new Fall Rewards programming. New challenges and rewards await. The Fall Rewards card is available now! They are available to pick up in our office, PHSB Room 110, or visit our website at https://www.butler.edu/healthyhorizons.
Indoor Stress Relief Games: These include the traditional card games, monopoly, charades, backgammon, chess, ludo, crosswords, Sudoku, puzzles, and several other similar games that we can play with our family, relatives and friends. Indoor games are a lot more convenient, less exhaustive and therefore, thoroughly relaxing. Indoor games are akin to meditation, they involve concentration that allows the mind to move away from the stress factor, and ensures intense involvement.
https://www.selfgrowth.com/articles/play_stress_relief_games_and_reduce_stress_easily.html
Should you want to venture to the Indiana State Parks before August 30th, a great discount rate exists for the lodging found at the inns.
For a full listing of outdoor summer concerts in the greater Indianapolis area check:
https://indywithkids.com/2018-family-summer-concerts-in-indy/
The American Heart Association encourages you to get up, move and post to inspire others to move more!
Here are are some ways to understand and measure the intensity of aerobic activity: relative intensity and absolute intensity.
The level of effort required by a person to do an activity. When using relative intensity, people pay attention to how physical activity affects their heart rate and breathing.
The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity. If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
The amount of energy used by the body per minute of activity. The table below lists examples of activities classified as moderate-intensity or vigorous-intensity based upon the amount of energy used by the body while doing the activity.
Moderate Intensity
Vigorous Intensity
https://www.cdc.gov/physicalactivity/basics/measuring/index.html
Start at a pace that’s comfortable for you. Then gradually pick up speed until you’re walking briskly — generally about 3 to 4 miles an hour. You should be breathing hard, but you should still be able to carry on a conversation. Each week, add about two minutes to your walking time.
In addition to walking, add strength training exercises — such as pushups and lunges — to your routine. The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans, specifically:
| Week | Warm-up | Brisk walking | Cool-down |
|---|---|---|---|
| 1 | 5 minutes | 5 minutes | 5 minutes |
| 2 | 5 minutes | 7 minutes | 5 minutes |
| 3 | 5 minutes | 9 minutes | 5 minutes |
| 4 | 5 minutes | 11 minutes | 5 minutes |
| 5 | 5 minutes | 13 minutes | 5 minutes |
| 6 | 5 minutes | 15 minutes | 5 minutes |
| 7 | 5 minutes | 18 minutes | 5 minutes |
| 8 | 5 minutes | 20 minutes | 5 minutes |
| 9 | 5 minutes | 23 minutes | 5 minutes |
| 10 | 5 minutes | 26 minutes | 5 minutes |
| 11 | 5 minutes | 28 minutes | 5 minutes |
| 12 | 5 minutes | 30 minutes | 5 minutes |
Based on National Heart, Lung, and Blood Institute
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972