Healthy Horizons

Healthy Horizons

Neighbor Power Indy!

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Increase the health of your home through improving the neighborhood in which you live.  If you are looking for opportunities to positively impact your neighborhood and community, you may want to engage in Neighbor Power.  The first link below is to an upcoming annual event for this great organization.

https://www.nuvo.net/calendar/community/neighbor-power-indy/event_1a09ecc2-24c3-11e9-8483-5cb9017bdf7c.html

One of the success stories is below:

Congratulations to the Old Southside Neighborhood for being chosen as Indianapolis Mayor Hogsett’s second Lift Indy neighborhood! 

Once a prosperous neighborhood on the Southside of downtown, the Old Southside neighborhood changed dramatically when I-70 was constructed. Interstate construction took several of the neighborhood businesses, and many families left the area.  The community had applied for various grants and Great Places 2020 with no success, but was as motivated as ever to work with partners to spur investment and redevelopment.

INRC invited the Old Southside Neighborhood Association (OSNA) to participate in the Indianapolis Community Building Institute (ICBI) pilot program. ICBI is a leadership training program, based on the philosophy of Asset-Based Community Development (ABCD), where community building skills are transferred, while providing space where neighbors can connect, realize and act on their passions for change. Six Old Southside neighbors made the commitment to attend the six-month program, with two other neighborhoods.

As part of this training, INRC provided project management skills that helped the Old Southside residents plan, implement, and evaluate a neighborhood project. Using asset mapping tools gained from the ICBI training, the group looked at the large number of vacant and abandoned homes in their area. As a way to address the vacant-property challenge, they decided to host a property showcase, highlighting the vacant properties as opportunities for investment.

OSNA invited realtors, investors, developers and individuals to visit the neighborhood on June 25, 2016 for a property showcase. Big red bows were placed on every vacant property, so attendees could easily identify them. A reception was held at Sacred Heart Parish Hall, where local organizations and businesses had information booths; OSNA and the Stadium Village Business Association shared their land use plan with attendees. Attendees received a map to tour the neighborhood on their own. In addition, realtors distributed information about current listings in the neighborhood. 130 individuals attended the property showcase; those individuals represented the developers, investors, real estate agents, and potential homeowners targeted by OSNA.

As a direct result of this showcase, at least 10 derelict houses have been demolished, and an equal amount sold. The number of vacant housing has decreased from 50 to less than 23, and the number of boarded houses decreased by ten. In addition, “Two Chicks and a Hammer”, from the HGTV show “Good Bones” have purchased 11 houses in the Old Southside neighborhood and will be featured heavily in their newest season. Over the last two years, since the showcase, nearly half of the 120 properties showcased have been purchased or demolished.

OSNA’s current focus is on strengthening partnerships with area landlords. Using skills learned in ICBI trainings, the neighborhood identified the importance of marketing the neighborhood to investors, as well as the importance of establishing partnerships with people who had already invested in the neighborhood. Because 60% of the houses in the area are rentals, OSNA decided to focus its efforts on developing a relationship with property owners. Utilizing the City’s Landlord Registry to find information contact information, OSNA hosted a landlord forum. At the forum they discussed the importance of rental property in the neighborhood, as well as the support that OSNA provides to landlords to help them retain better renters. The property owners appreciated the neighborhood reaching out to them. To continue communication, OSNA created a private Facebook page for the landlords and the OSNA to share information and be better connected to the neighborhood.

At the 2017 Neighbor Power Indy event convened by INRC, members of OSNA presented a workshop on their Property Showcase and Landlord Forum projects. Because of their hard work, OSNA won the 2017 Neighbor Power Indy Connecting Community Award.

Neighborhood residents Judith Essex and Lisa Hale commented, “We need to work together. We are all out here wanting the same thing for our community; pretty, safe, clean neighborhoods; a place to raise our children and a place to retire.”

 

 

Try the Alternating Leg Push-Off

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For stop action shots showing motion, check the link at the bottom of this page.

Step 1

Starting Position: Stand facing a raised platform or a plyometric jump box, place your right foot on the top of the step or box, keep your left foot on the ground, hinge from the hips to lean forward, keep your arms by your side with your right arm in shoulder extension behind you and your left arm in shoulder flexion in front of you, keep your head level with your eyes looking at a point on the ground two-to-three feet in front of you.

Step 2

Upward phase: Jump straight up into the air by explosively pushing your right foot in to the top of the box to create triple extension (ankle plantar flexion, knee and hip extension) while simultaneously pushing off with your left foot and swinging your right arm up and in front of your body to help generate upward momentum.  As you jump into the air lift up your left leg in order to keep your feet level with each other and parallel with the floor.

Step 3

Mid-air: as you are in the air quickly swing your left leg forward and your right leg back so that you will land with your left foot on top of the platform and your right leg behind you on the floor.

Step 4

Landing: The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower extremity which places additional stresses upon your knees. Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels. Always push your hips backwards and drop them downwards to absorb the impacting forces associated with jumping. Avoid locking out your knees or quads on your landing as this may lead to potential knee injuries. Land with your trunk inclined slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, stiffening your torso to protect your spine.

Step 5

Exercise Variation: When you are learning this exercise focus on the soft landing and reset your body in the correct position for the next jump and pause for a moment between jumps to ensure good form.  As you improve minimize the rest time so that you are rapidly moving from one jump to the next.

When jumping keep your spine straight and tall by contacting your abdominals (bracing) and be sure to perform the same number of repetitions on each leg.

https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/246/alternate-leg-push-off

Upcoming Carmel Marathon

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2019 Carmel Marathon Weekend

Saturday, March 30, 2019 in Carmel, IN at 3rd Avenue and City Center Drive

Marathon at 8:00 AM

  • 2nd largest marathon in Indiana.
    UPGRADE your entry! Use your Transaction number to Upgrade your entry on Step 2.

    » $75.00 registration (through 2/28 at 11:59 PM EST)  
    » $80.00 registration (3/1 at 12:00 AM EST through 3/23 at 11:59 PM EST) 
    » $85.00 registration (3/24 at 12:00 AM EST through 3/29 at 12:00 AM EST) 
    » $85.00 expo registration (3/29 at 6:30 AM EST through 3/29 at 8:00 PM EST) 
    » Transfer IN: Marathon – transfer code from original Marathon participant required (through 3/28 at 11:59 PM EST)  

https://www.carmelmarathon.com/

Body Weight Workout

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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.

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/body-weight-training/faq-20147966

For a great bodyweight workout check out the youtube video at:

 

Do You Need A Primary Care Physician?

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How to find the right doctor
  • Talk to your friends and see who they trust.
  • If the doctor you want isn’t listed in an insurance network, call that doctor’s office and check. Sometimes a physician’s name is accidentally left out.
  • Check to see how easy it is to contact the doctor during office hours and after hours.
  • Look at the hospital the doctor is affiliated with and ask: Is it a hospital that you like?
  • Set up an appointment to sit and talk with the doctor. Ask yourself: Does this person sound like the right physician for me?

Here’s Why You Need a Primary Care Physician

Sticking with the same doctor over years can help your health. But finding the right doctor can be difficult.

A primary care physician can work with patients over years and potentially identify problems early. 

If you want to stay healthy, picking a good primary care physician can be key.

In a report published last week, researchers found that American adults with primary care physicians are more likely to receive “high value” services such as regular cancer screenings, diagnostic testing, diabetes checkups, and counseling, compared to those without primary care.

These seemingly routine services can be lifesaving, especially in the case of cancer screening.

But for many people, finding a primary care physician to see on a regular basis can be difficult. The research authors hope by drawing attention to the long-term benefits of primary care, medical and government officials can take steps to improve access to care.

Why staying with the same doctor can help your health

The report authors conducted what they call a first-of-its-kind comparison study by quantifying the experiences of 49,286 adults with primary care and 21,133 adults without. They wanted to see how Americans with similar health status, demographics, and other factors answered when asked about those primary care visits, including questions on the “four C’s” of primary care: first contact, comprehensive health care, and continuous and coordinated care.

Those with primary care reported better patient experience and overall healthcare access compared to those who didn’t see a primary care physician regularly, according to the study, which was published in the Journal of American Medical Association Internal Medicine. Researchers said those experiences remained stable from 2002 to 2014.

“Our advance was to look at healthcare for Americans who were otherwise as similar as possible — but did or did not have primary care.”

Linder said the results validated what primary care physicians have known all along about the importance of consistent care when it comes to prevention. He and the co-authors of the study conclude the results should show why policymakers and health systems should consider increasing investments in primary care.

https://www.healthline.com/health-news/why-you-need-a-primary-care-physican#Why-staying-with-the-same-doctor-can-help-your-health-