Fit Louisville

2014

Greater Louisville Health Guide is a directory and resource guide to health providers and services in Louisville, Kentucky. Includes listings of area doctors and dentists, hospitals, nursing homes and emergency care.

Issue link: https://louisvillehealthguide.epubxp.com/i/268219

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FIT 2014-2015 7 EXERCISE ON A DIME Interviews by Sara Price Photos by Ted Tarquinio We asked these ftness-minded folks: "What can people do for exercise that doesn't cost money?" With these helpful tips, your body and wallet will be happier and healthier. Jacqueline Saltsman A licensed massage therapist and registered yoga teacher Her in-the-community tips: "We are so fortunate to live in a city with such a beautifully extensive park system: Cherokee, Seneca, Jefferson Memorial Forest, Iroquois, E.P. Tom Sawyer, Water- front Park, and now the Parklands of Floyds Fork. You can walk, run, hike and bike for days and never get bored. If you need help getting started with any of these activities, there are great Louisville meet-up groups that offer outings at varying intensity levels — all free. Another great way to stay ft is with yoga. The Louisville Yoga Co-op has a great calendar with free or discounted community classes for $5 to $7 offered all over the city. "Three things to take out of your diet to get the most out of exercise and life: pro- cessed food, refned sugar and four, and sodas and sports drinks, especially diet ones. Good rule: the less the food or drink has been manipulated, the better it is for you and the happier your body will be." Kristin Henry Wellness program coordinator, and Annabelle Pike, wellness director, Downtown Family YMCA. Their at-home tips: Kristin Henry and Annabelle Pike, both of the Downtown YMCA, give us some guidance and simple solutions to staying ft on a budget. "The YMCA offers income-based assistance for members, so you can always afford a gym membership at the Y," Henry says. "But being creative is key to staying ft whether you belong to a gym or not. You can add daily activity anywhere by, for example, standing while you talk on the phone, stretching before you go to bed, or using your own household items for strength workouts. "There are opportunities everywhere to move rather than sit. Good old walking is one of the single best things you can do for yourself!" A few exer- cises Pike and Henry recommend that don't require any equipment include running the stairs at home or up nearby hills in a neighborhood or park, using a stability ball instead of a chair when sitting at a desk, or anything with that uses body weight, such as push-ups, planks, squat jumps and calf raises on a step. They stress that it's important to make sure your body takes in the ap- propriate nutrients to get the full effect of exercise. Three important tips they give include eating breakfast, drinking plenty of water and eating a variety of foods in moderation. After a workout, Henry says, "Reward yourself … with a non-food reward. Exercise isn't an excuse to eat unhealthy. Food is your fuel!" Eric Hammer Derby City Crossft coach His timesaving tips: For an at-home work- out, Hammer recom- mends 20 body-weight squats, 20 body-weight lunges for each leg, 20 body-weight step-ups for each leg, and 20 push-ups. "Two to four sets with minimal rest between sets is a great workout that will take you anywhere between 15 to 30 minutes to complete." To get the most out of your workout, Hammer recommends that individuals eat one gram of protein for every pound of body weight. He also says it's important to eat veggies and good fats, those with essential fatty acids, like fsh and avocado. Because the Ohio Valley experiences a diverse range of tempera- tures and climate conditions, Hammer provides guidance for safety in extremes. "(During) extreme heat, I would be very conservative with my workouts. Heat illness can onset fast," he says. "(In) extreme cold, make sure you have proper apparel." In both cases be sure to stay hydrated. 1-17.indd 7 2/20/14 10:36 AM

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