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National Diabetes Month

December 1 @ 10:42 am

National Diabetes Month

National Diabetes Month

November is National Diabetes Month – a time when communities across the country team up to bring attention to diabetes according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). This month our blog posts will focus on how being active can support diabetes prevention and management.

Diabetes Defined
The Center for Disease Control and Prevention defines diabetes as a health condition that affects how your body turns food into energy:

Type 1 diabetes is thought to be caused by an autoimmune reaction (the body attacks itself by mistake). This reaction stops your body from making insulin. Approximately 5-10% of the people who have diabetes have type 1. (Prevention 2022)

Type 2 diabetes occurs when your body doesn’t use insulin well and can’t keep blood sugar at normal levels. About 90-95% of people with diabetes have type 2. (Prevention 2022)

Gestational Diabetes occurs in women during pregnancy who were previously not diabetic. It usually resolves after giving birth. (ISSA 2022)

Prediabetes means that blood sugar levels are higher than normal, but not high enough for a type 2 diabetes diagnosis. (Prevention 2022)

Making small healthy lifestyle changes can help prevent type 2 diabetes and even reverse prediabetes. Here are 3 recommendations from NIDDK:

Move More
5 days a week, schedule at least 30 minutes of physical activity. If you’re unsure how to start, explore our personal training options.

Make Healthier Food Choices
Meals should include a balance of vegetables, protein, and carbohydrates. Choose foods that are high in fiber and low in fat and sugar. Drink water instead of sweetened drinks.

Seek a Supportive Community
Talk to your doctor about making lifestyle changes that can support your health goals. A medical-fitness facility can offer the programs, services, staff, and equipment needed for your customized plan. (Diseases 2022)

Need help with your workout plan? We can help! Please stop by the Member Services desk to get started on your fitness journey.

MyFitRx® 8-week Pathways

Diabetes Fitness
Encourages management of prediabetes and type 1 and type 2 diabetes by balancing physical activity levels and promoting healthy habits.

REFERENCES: 
Diseases, National Institute of Diabetes and Digestive and Kidney. 2022. National Diabetes Month. September. Accessed September 29, 2022. https://www.niddk.nih.gov/health-information/community-health-outreach/national-diabetes-month.

Prevention, Centers for Disease Control and. 2022. What is Diabetes? July 7. Accessed September 28, 2022. https://www.cdc.gov/diabetes/basics/diabetes.html.

Details

Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

3 Spooky and Sweet Fruit and Vegetables Halloween Treats

Jack-o’-Lantern Fruit Plate
INGREDIENTS:
Organic strawberries, clementines, blueberries, and grapes

INSTRUCTIONS:

Peel, cut, and arrange fruits in a Jack-o’-Lantern design for a quick, easy and healthy treat.

Veggie Skeleton
INGREDIENTS:
Head–lettuce leaves, sliced olives, veggie dip in a small bowl

Body–celery, baby carrots, bell pepper, mushrooms, cherry or grape tomatoes, cauliflower, broccoli, cucumbers 

INSTRUCTIONS:
Arrange the veggies on a platter in the shape of a skeleton, top with an appropriate sized bowl of veggie dip for the head.

Apple Teeth Treats
INGREDIENTS:
4 Honeycrisp apples – cored and quartered
1 teaspoon lemon juice (Optional)
1 (2.25 ounce) package blanched slivered almonds

INSTRUCTIONS:
With a small, sharp paring knife, cut a lengthwise wedge from the skin side of each apple quarter, leaving the peel around the wedge for lips. If desired, rub the cut portions of the apple quarters with lemon juice to prevent browning. Poke 5 or 6 slivered almonds into the top and bottom of the cut-out area to make snaggly teeth.

REFERENCE:
Lyon, J. (2021, October 27). 5 Spooky Fruit and Vegetable Halloween Treats for Healthy Kids. Retrieved from Sweet greens: https://mysweetgreens.com/5-spooky-fruit-and-vegetable-halloween-treats-for-healthy-kids/

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Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

Benefits of Walking 30 Minutes a Day

– Healthy Heart
– Reduce Stress
– Boost your Mood
– Burn Calories
– Better Sleep
– Strengthens Joints

REFERENCES:
Anderer, J. (2021, July 19). Secret Side Effects of Walking Just 30 Minutes Per Day, Says Science. Retrieved from Eat This, Not That: https://www.eatthis.com/walk-30-minutes-benefits/

Lauretta, A. (2021, November 25). Women’s Running. Retrieved from Walking Just 30 Minutes a Day Has Tons of Health Benefits: https://www.womensrunning.com/training/beginner/benefits-walking-30-minutes-every-day/

Details

Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

How Exercise Helps Arthritis Symptoms

October 12 is known as World Arthritis Day (WAD). WAD aims to help raise awareness of the existence and impact of rheumatic and musculoskeletal diseases. If you are experiencing arthritis symptoms, exercising can help.

Improved Mobility and Flexibility of Your Joints
Increase your range of motion – the ability to move your joints through the full motion they were designed to achieve. Try gentle stretching and movements that take joints through their full span. Regular aquatic exercise can also help relieve pain and improve daily function in your hips and knees.

Stronger Muscles around Your Joints
Gain more support for your joints by building stronger muscles through strength training. A fitness specialist can help develop a strength training workout regimen for your fitness level.

Build Better Balance
Try our group exercise classes such as yoga and tai chi if you have a high risk of falling. Plus, Low-impact aerobic activities such as walking, cycling, and even dancing can not only improve your fitness level but quality of life.

Need help with your workout plan? We can help! Please stop by the Member Services desk to get started on your fitness journey

MyFitRx® 8-week Pathways
Functional Fitness
Promotes pain reduction through gentle movement for conditions such as arthritis, fibromyalgia, lupus, multiple sclerosis, and other autoimmune conditions.

REFERENCES:
Foundation, A. (2022, September 7). Benefits of Exercise for Osteoarthritis. Retrieved from Arthritis Foundation : https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/benefits-of-exercise-for-osteoarthritis

Publishing, H. H. (2020, April 21). 4 ways exercise helps arthritis. Retrieved from Harvard Health Publishing : https://www.health.harvard.edu/pain/4-ways-exercise-helps-arthritis

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Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

New And Improved Mobile App Has Arrived

Managing your membership is easier than ever…
Navigate the app more easily
See membership details at a glance
Get center notifications
Check in with your membership card
View group exercise schedule and reserve your spot

If you’re a new user
Simply search URFitAP–Loyola in the App Store or Google Play and download the new and improved mobile app.

If you’re using our current app
Search URFitAP–Loyola in the App Store or Google Play and download the new and improved mobile app. Then, delete the older version of the app.

For more information, please visit the Member Services Desk.

Details

Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

The Importance of Exercise in the Reducing the Risk of Breast Cancer

October is Breast Cancer Awareness Month – an annual campaign to raise awareness about the impact of breast cancer. The American College of Sport’s Medicine® (ACSM) recommends regular physical exercise for those who have been diagnosed with breast cancer and for cancer prevention.

Exercise Benefits
– Lower risk of developing cancer
– Lower risk of cancer recurrence
– Fewer and less side effects from treatment
– Maintain and build muscle mass
– Supports bone health
– Improves mobility

Move as Often as You Can – Recommendations from ACSM®
– Avoid inactivity and return to normal daily activities as soon as possible after diagnosis and treatment.
– Take part in regular physical activity.
– Start slowly and build up the amount of physical activity over time.
– Build up to at least 150 minutes of moderate or 75 minutes of vigorous intensity activity each week.
– Exercise several times a week for at least 10 minutes at a time.
– Include resistance training exercise at least two days a week.
– Do stretching exercises at least two days each week.

Need help with your workout plan? We can help! Please stop by the Member Services desk to get started on your fitness journey.

MyFitRx® 8-week Pathways

Cancer Fitness
Guides movement to help reduce fatigue while improving muscle function and range of motion.

For more information about MyFitRx®, please visit the Member Services desk.

REFERENCES:
DePolo, J. (2022, August 23). Managing Life With Cancer Exercise . Retrieved from BreastCancer.org: https://www.breastcancer.org/managing-life/exercise

STAFF, N. (2020, May 15). For Women with Breast Cancer, Regular Exercise May Improve Survival. Retrieved from National Cancer Institute: https://www.cancer.gov/news-events/cancer-currents-blog/2020/breast-cancer-survival-exercise</strong

Details

Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

5 Ways to Workout with High Blood Pressure

Regular exercise has been proven to be one of the methods you can use to help lower your blood pressure.

Here are six exercises that are good for people with high blood pressure according to an article in U.S. News:
– Body weight squats and jumping jacks
– Body weight squats with punches
– Bent-over row
– Brisk walking
– Treadmill or elliptical workouts
– Band resistance

If you need more tips or assistance on the best workouts for your body—we offer personal training. Our certified fitness specialist can develop a customized exercise plan with your health and fitness goals in mind. Learn more by visiting the Member Services desk.

No content on this site should be used as a substitute for direct medical advice from your doctor or other qualified clinician.

REFERENCE: https://health.usnews.com/health-care/patient-advice/articles/exercises-for-people-with-hypertension

 

Details

Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

Foods that help Lower Blood Pressure

The National Heart, Lung and Blood Institute defines the DASH (Dietary Approaches to Stop Hypertension) eating plan as a flexible and balanced eating pan that creates a heart-healthy eating style for life.

This plan recommends:

  • Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
  • Limiting sugar-sweetened beverages and sweets

Here are 7 food tips courtesy of Harvard Health:

  • Eat more fish, nuts, and legumes (beans).
  • Select vegetables and fruits instead of sugary or salty snacks and desserts.
  • Pick breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.
  • Eat fruit instead of drinking fruit juice.
  • Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.
  • Rely on fresh or frozen foods instead of canned and processed foods.Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt. 

No content on this site should be used as a substitute for direct medical advice from your doctor or other qualified clinician. 

REFERENCES:
https://www.health.harvard.edu/newsletter_article/beating-high-blood-pressure-with-food
https://www.nhlbi.nih.gov/education/dash-eating-plan

Details

Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

Ways to Celebrate National Yoga Month

September is National Yoga Month. This time is used to promote the health benefits of yoga and inspire a healthy lifestyle.

Here are 4 ways to celebrate:
Take a yoga class
Practice mindful eating
Make a gratitude list
Get some new yoga gear

New to yoga? We can help. Our facility offers yoga classes that fit your schedule. Visit the Member Services desk for more information.

REFERENCE: https://www.forbes.com/sites/jeannecroteau/2019/09/02/september-is-national-yoga-month–how-you-can-get-started/?sh=19b0dbaa2b30

Details

Date:
December 1, 2022
Time:
10:42 am
National Diabetes Month

5 Functional Fitness Exercises

Need help and support for everyday task such as carrying heavy objects or rising off the floor? Functional fitness can help by strengthening muscles to promote balance, endurance, and flexibility. These beginner-friendly, strength training exercises mostly use your body weight, and can improve the quality of your life.

Here are 5 functional fitness exercises courtesy of healthline.com

Squat
Directions:
– Stand straight with your feet shoulder-width apart and your arms down at your sides.
– Bend your knees and start to squat down, pushing back into your hips, almost as if you’re about to sit in a chair. Raise your arms up in front of you as you go.
– When your thighs are parallel to the ground, pause and push through your heels, extending your legs and returning to the starting position.
– Complete 2 sets of 15 reps.

Wall squat
Directions:
– Stand with your back against a wall and your feet a step out.
– Bend your legs, pressing your back into the wall and allowing yourself to slide down into a squat.
– When your thighs are parallel to the floor, push back up against the wall into the starting position.
– Repeat for 2 sets of 15 reps.

Plank
Directions:
– Start on all fours with your palms planted on the ground and your knees bent slightly further than 90 degrees.
– Push up from your hands and feet, extending your arms and legs, and keep your core tight. Your body should form a straight line from head to toe.
– Hold for as long as you can. Repeat for 2 sets.

Downward-facing dog
Directions:
– Start in a high plank position, weight in your hands and feet, and your body forming a straight line from head to toe.
– Keep your hands, feet, and neck stationary and pike your hips up so your body forms a triangle with the ground.
– Pause here for 10 seconds. Repeat 2 more times.

Step-downs
Directions:
– Stand to the side of your bench or step with one foot on it and one foot on the ground.
– Pushing through the heel of the foot on the bench, step up to extend your leg fully, then slowly lower back down to start.
– Complete 2 sets of 15 reps on each side. 

Need help with Functional Fitness Exercises? We can help with our medical fitness pathways.

MYFITRx® Functional Fitness Pathway
Promotes pain reduction through gentle movement for conditions such as arthritis, fibromyalgia, lupus, multiple sclerosis, and other autoimmune conditions.

For more information about MyFitRx®, please visit the Member Services desk.

REFERENCE: https://www.healthline.com/health/fitness/functional-fitness-adults

Details

Date:
December 1, 2022
Time:
10:42 am

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