The Tri-State Ticket

Ticket to the Tri-State

Did you make any New Year resolutions? Are you sticking to any of them? Do those questions make you feel stressed? My intention is not to evoke stress but to provide tools to manage the stress that is a normal part of our lives. Sometimes we make things more difficult for ourselves as opposed to being our own best caretaker. I encourage every reader of this column to take a few moments and consider what you are doing to take care of yourself. Stress is going to happen, but we can make intentional choices in our actions to connect mind and body and strive to be our best selves.

As an Extension Agent, I have access to some wonderful research based information that is intended to be of use to everyone as citizens of Kentucky.  One of my jobs is to deliver this information to the people of my county and surrounding areas – to anyone who wishes to learn and raise their quality of life.  This is traditionally the time of year when we evaluate ourselves and make resolutions (or add to our good intentions, whatever you like to call it) to make our lives better. 

Sometimes that means losing weight, exercising, reading more, de-stressing, or any number of things that we all struggle with to maintain balanced in our lives.  The information that I am sharing in my column this week is from the University of Kentucky’s research in the area of Family and Consumer Science.  The focus of this information is the “mind/body connection.”  I urge you to use this information as you continue into this new year and that it will help as you strive to make 2023 happy and healthy.

The Mind/Body Connection, What Does It Mean For You?

Your body responds to the way you think, feel, and act. This is the mind/body connection. Individuals with good emotional health are aware of their thoughts, feelings and behaviors. They have learned healthy ways to cope with the stress and problems that are a normal part of life. People who are always stressed, anxious and/or upset may not have learned how to handle some of the stresses in life. They may begin feeling ill and even may have physical symptoms such as muscle spasms or ulcers. These changes could be the body trying to tell them that something is not right.

Physical Activity Guidelines from the U.S. Department Of Health And Human Services

All adults should be active.  For good health you should do at least: 30 minutes, five days a week (2 hours and 30 minutes a week) of moderate-intensity exercise. 

Some examples of moderate intensity activities are: walking, light jogging, and light bicycling.

OR 20 minutes, four days a week (1 hour and 15 minutes a week) of vigorous-intensity aerobic physical activity.  Some examples of vigorous physical activities are: running, swimming laps, and aerobics.

OR A combination of moderate and vigorous-intensity activities.  If you cannot do 30 minutes a day, 5 days a week of moderate-intensity activity because of a chronic condition be as physically active as possible.

If you are at risk for falling, do exercises that maintain or improve balance.

ACTIVITY: DEEP BREATHING WARM–UP EXERCISE

Use this breathing practice to prepare the mind and body for additional exercise.

1.  Place your hands on your stomach and take a deep breath.

2.  Feel your hands move out as you take breath in.

3.  Exhale and feel your hands return to the rest position.

4.  Start with 3 to 5 breaths and increase to 8 to 12 breaths, as appropriate.

Health benefits of exercise and physical activity for adults include:

Healthy weight goals

Muscular fitness

Heart and lung fitness

Prevention of falls

Reduced anxiety and depression

Clear thinking

Lower risk of some chronic disease

Safe Exercise Principles for Special Situations:

For Adults with Chronic Medical Conditions

People with chronic disease should be under the regular care of a healthcare professional.

In talking with their health care provider, they can create a physical activity plan that is right for them. Adults should talk to their healthcare provider about starting exercise safely.

For Adults with Disabilities

The data shows that regular physical activity provides health benefits for people with disabilities. Adults with disabilities should talk with their healthcare provider to develop a physical activity plan.

For Women during and After Pregnancy

Women who are pregnant and postpartum should discuss their level of activity with their healthcare provider.  Moderate-intensity physical activity is usually safe for women with uncomplicated pregnancies.

For more information, contact your local Cooperative Extension Service office and request the publication, The Mind/Body Connection:  Introduction and Safe Exercise Practice for Adults (HSW-AP.003).

If any of these tips are of interest to you and you would like to read more, let me know! The Extension Service has research-based information on a variety of topics.

For more information, contact Anne Stephens, Agent for Community Arts and Development in Greenup County. 606-836-0201 anne.stephens@uky.edu 35 Wurtland Avenue, Wurtland, KY 41144 Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability. UNIVERSITY OF KENTUCKY, KENTUCKY STATE UNIVERSITY, U.S. DEPARTMENT OF AGRICULTURE, AND KENTUCKY COUNTIES, COOPERATING