Tag Archives: bike

10 exercise tips from a pro

Want to hike a mountain? Do a biking tour? Visualize your goals, then put a plan in writing of how you’ll achieve that dream. (Courtesy Spectrum Health Beat)

By Sue Thoms, Spectrum Health Beat

 

You resolve to exercise, with visions of a leaner, fitter, stronger you in the months ahead. You will climb that mountain, run that 5K, ski, swim, bike—or maybe just power-shop with ease.

 

How to make your grand plan stick? Here are 10 tips from Phillip Adler, ATC, manager of the Spectrum Health Sports Medicine program.

 

Make a date

If you schedule time to exercise and put it on the calendar, you are more likely to make it happen. An online calendar with pop-up reminders is an added plus. And if other people have access to that calendar, that can only increase accountability.

Use an activity tracker

It can be as simple as a pedometer or the most sophisticated Fitbit—anything that measures how much you do (or don’t do) can remind you to get moving.

Have fun

If you find activities that keep you engaged, you are more likely to come back for more. Try a group activity, like step aerobics or a boot camp class. But be conscious of the level of the class—and whether you are ready for it.

Get SMART

A SMART goal is specific, measurable, attainable, realistic and timely. For example, you might aim to progress from 20 minutes of walking to 20 minutes of running. When you set goals, it helps to begin with the end in mind and figure out the steps needed to get there.

Adopt a habit

How long it takes for a new pattern to become an automatic one varies from person to person. Researchers have floated numbers ranging from 21 to 66 days. The key is to hang in there long enough so exercise becomes the norm. Eventually, you won’t be able to imagine life without it.

Revise goals if necessary

You can make your fitness goals more difficult as you make progress. And you can loosen up a bit if you feel overwhelmed. Instead of giving up, revise and refocus. Failure is not a bad thing if we learn from it.

Don’t let soreness deter you

It’s OK to push yourself a little, and feel  achy muscles the next day. Back off if you see serious effects—like persistent swelling, a limp or an inability to reach for an object. But if you haven’t done much exercise in a while, it’s normal to feel some soreness. Keep moving the next day—use those muscles.

Hydrate

It’s important to make sure you have plenty of water, especially in the winter when the air is dry. When you are hydrated, you will have a better workout. If your lips are chapped or you can write your name on the back of your hand, you need water.

Look at the big picture

Make your commitment to exercise part of an overall healthy lifestyle. Aim to sleep better and eat a healthy diet—both will help you get the most from that time you spend at the gym.

Seek help

There are plenty of experts who can help you set up a plan that works. Be sure they have training and credentials, such as certification from the American College of Sports Medicine or the National Strength and Conditioning Association. These folks can get you moving in the right direction.

 

Reprinted with permission from Spectrum Health Beat.

School News Network: A Boost for Bicycle Safety, with Cheers

Second grader Jaylene Carrera receives her new helmet custom fitted by Kim Hernden, Helen DeVos Children’s Hospital injury prevention specialist

By Erin Albanese

School News Network

 

West Elementary School second-grader Max Troche plans to wear his brand new helmet when he rides his green and black bike this spring.

 

“I’m excited because the helmet I have hurts my head,” Max said.

 

Thanks to a donation from Hudsonville Rocket Cheer, a program for girls in first through eighth grades, he is one of 520 kindergarten through fourth-grade students at West who have brand-new bicycle helmets.

 

Kim Hernden, Helen DeVos Children’s Hospital injury prevention specialist, gets the fit just right for second grader Yulian Merced

Along with the headgear, they received helmet fittings from Helen DeVos Children’s Hospital representatives, who led education sessions on bike safety. Students learned how, when and why to wear bike helmets.

 

In 2016, of nine children admitted to the hospital because of bike accidents, only two were wearing helmets, said Kim Hernden, DeVos Children’s Hospital injury prevention specialist.

 

Britni Schipper, director and owner of Hudsonville Rocket Cheer, said the program hosts a fundraising event every year. “We wanted the girls to learn more than just the sport of cheer,” she said. “By collecting funds, the girls learned to come together as a team to be able to give back to our community.”

 

Schipper and her assistant director are both emergency room nurses at Spectrum Health, so keeping children safe is “near and dear to our hearts,” she added.

 

West Elementary physical education teacher Shani Padding helped share information on bike safety during the fitting session. “It’s been fun for me to see the kids being excited about being safe,” she said.

 

West Elementary School second-grader Max Troche plans to wear his brand new helmet when he rides his green and black bike this spring.

 

“I’m excited because the helmet I have hurts my head,” Max said.

 

Thanks to a donation from Hudsonville Rocket Cheer, a program for girls in first through eighth grades, he is one of 520 kindergarten through fourth-grade students at West who have brand-new bicycle helmets.

 

Along with the headgear, they received helmet fittings from Helen DeVos Children’s Hospital representatives, who led education sessions on bike safety. Students learned how, when and why to wear bike helmets.

 

In 2016, of nine children admitted to the hospital because of bike accidents, only two were wearing helmets, said Kim Hernden, DeVos Children’s Hospital injury prevention specialist.

 

Britni Schipper, director and owner of Hudsonville Rocket Cheer, said the program hosts a fundraising event every year. “We wanted the girls to learn more than just the sport of cheer,” she said. “By collecting funds, the girls learned to come together as a team to be able to give back to our community.”

 

Schipper and her assistant director are both emergency room nurses at Spectrum Health, so keeping children safe is “near and dear to our hearts,” she added.

 

West Elementary physical education teacher Shani Padding helped share information on bike safety during the fitting session. “It’s been fun for me to see the kids being excited about being safe,” she said.

 

Check out School News Network for more stories about students, schools, and faculty in West Michigan.