Vitality Fitness Programs at Upstate

Here are just 4 reasons you should be strength training at every age.

With the start of a new month and the weather warming up there’s no better time to stay active with this February Wellness Challenge!! ☀️

Introducing our new intern for the spring: Jillian

In honor of Thanksgiving last week, here are some reasons why our Vitality Participants are thankful for fitness!

Why are you thankful for fitness? Please share below ⬇️

Thanksgiving is right around the corner! In honor of Diabetes Awareness Month, here are some diabetic-friendly items for your Thanksgiving table in a couple weeks.

Cranberry and apricot compote: https://www.prevention.com/food-nutrition/recipes/a24741655/cranberry-apricot-sauce-recipe/

Roasted pumpkin and pomegranate salad: https://www.prevention.com/food-nutrition/recipes/a20526581/roasted-pumpkin-and-pomegranate-salad-with-pumpkin-seed-oil-vinaigrette/

Maple mashed sweet potatoes: https://www.chocolateslopes.com/maple-mashed-sweet-potatoes/

Cauliflower stuffing: https://www.foodfaithfitness.com/cauliflower-low-carb-paleo-vegan-stuffing/

Ginger pumpkin pie: https://www.prevention.com/food-nutrition/recipes/a20524594/ginger-pumpkin-pie/

Standing March:
Remembering to stand near a sturdy item such as a chair or wall, guide your leg up slowly. Brace your core and bring your knee as close in line to your belly button as you can. For the arms, lift the opposing arm for each alternating leg lift. If this feels too easy, try performing it without support!

Standing 3-Way Kicks:
Position yourself next to a chair for support and lift your leg in a forward direction, holding it for 5 seconds. Lift your leg in a lateral direction and hold it for 5 seconds. Lastly, lift your leg behind you and hold it for 5 seconds. During this exercise, remember to brace your core and lift until you feel the stretch in your hip. If you're looking for a challenge, remove the chair!

Sit to Stand:
Using a chair, position yourself at a spot in the chair that is most comfortable for you. Without touching the arm rests, drive your weight through your heels, brace your core, and stand to an upright position with your arms outright. For more challenge, cross your arms across your chest!


Some things to consider while completing balance exercises...

- Sometimes, we do not have much time to complete these exercises, so we may rush through them. However, the best way to see improvement in balance is slow and controlled movements!

- If something feels uncomfortable or painful, stop!

- Remember, balance comes with practice. If you require extra assistance, grab a chair or support. Over time, you may notice improvements in your balance and slowly begin to complete exercises without extra support.

Hi, I am Bekah! I am currently a sophomore at SU studying exercise science with a nutrition minor. Following graduation, I plan to become a physical therapist for children with special needs. In my free time, I enjoy working out, running, hanging out with my friends, and going on adventures to new places. At Syracuse, I love walking to downtown with my friends and trying out new stores and restaurants. If you have any ideas, I am always open to new recommendations!

In the world of health and fitness, I enjoy learning about injuries and how, as a professional, one can adapt exercise plans to meet an athlete where they are. Everyone deserves to experience exercise, regardless of their past experiences! I will be interning at Vitality for the fall semester every Monday and Wednesday until I complete my 90 hours of observation. I look forward to an amazing couple of months and to meet many of you in the upcoming weeks!

However you can move your body, try swapping out 30 minutes of sitting time with activity like walking, bicycling, or seated dancing! You might need to work up to that goal of 30-60 minutes per day - start with a few minutes a day and you'll be amazed at the boost to your mood and physical health!

Move More to Reduce Stress All it takes is one step. Then two. Then three. Start small. Any movement is better than no movement, and more is better! Start out with just five minutes of...

Friendly reminder for next week!

"Staff in the unit receive specific education on caring for older adults and the unit is designed with their needs in mind. The space includes eight bays in a large room with natural light and soft flooring. It features things like handrails and digital clocks with larger numbers. The goal is for it to be a more comfortable environment that minimizes the onset of hospital induced delirium so common in older adults during long hospital stays. Goals are to get patients in and out as quickly and as safely as possible."

Upstate receives top accreditation for its emergency care of older adults | Upstate News | SUNY Upstate Medical University A Level 1 emergency department must incorporate about two dozen best practices along with providing interdisciplinary geriatric education, and having geriatric appropriate equipment and supplies available.

Ask a staff member if you have any questions about this simple and helpful exercise!

You can do this simple exercise at the countertop to build bone. With your body in good posture and keeping your knees soft (not hyper-extended or locked) raise up onto your forefoot and drop down to your heels. You should feel a slight jarring. Don’t do if you have had a compression fracture.
Bob

Community resource:

This Institute for Caregivers class will provide and overview of the Programs and Services available for seniors and Caregivers through the Onondaga County Department of Adult & Long Term Care Services. The formal presentation will be followed by an open forum for questions and answers with staff.

Registration link here: https://forms.office.com/pages/responsepage.aspx?id=F1Fb4jIvPkuyhYXauZGdbUHoGMF4DlpEl2t0MU24_7xUQ1pJMFBYN0VBTEpHUERKU1lRUEpRVFlPQy4u