Have fun, be Healthy, and Support our Families living with Dementia!
Ways to participate in the Citrus County Virtual Wellness Challenge
Wellness is more than physical fitness. It encompasses also our emotional and spiritual selves and can be enhanced through many simple habits of daily living. Here are some tips on how to participate in the Citrus County Virtual Wellness Challenge to become better, healthier, and happier. Just remember that Wellness is all about quality of life!
1) Cardiovascular Exercise for 20 Minutes- Cardiovascular exercise is any activity you can perform for longer than 5 minutes without taking a break. If you are not able to perform 20 continuous minutes, you can perform two 10-minute sessions during your day. Examples include: walking, running, swimming, paddling, dancing, hiking, biking, climbing stairs, rowing, mowing the lawn (walking), and more. Aim for 100-150 minutes per week of moderate intensity exercise each week.
2) Simple Strength Exercises — Moderate levels of weight and resistance training not only increases muscle mass, but can help you maintain brain health. Video examples of exercises are posted on our Facebook page. Two to three sessions per week is suggested.
3) Yoga, Tai Chi, Stretching or Balance — Head injuries from falls are an increasing risk as we age, which in turn increases your risk for dementia. Balance and coordination exercises can help you stay agile and avoid falls. Two to three sessions per week is suggested.
4) Social Engagement — Staying socially active is essential to quality of life. Make developing and maintaining a strong network of friends a priority. Talk to family and friends as often as possible. Avoid texting. When you use social media, do it in an affirmative and uplifting fashion.
5) Healthy Diet — Nutritional modifications can help reduce inflammation and protect your brain and help you manage or lose weight. Cut down on sugar, enjoy a Mediterranean diet, eat omega-3 fats (salmon, tuna, trout, mackerel, sardines and seaweed), eat plenty of fruits and vegetables, eat at home, avoid adding salt to food, drink in moderation.
6) Mental Stimulation — Those who continue learning new things and challenging their brains throughout life are less likely to develop dementia and negative emotions. Read, take a class, study a new language, listen to music, practice playing an instrument, play games, construct puzzles, practice memorization techniques.
7) Quality Sleep — There may be nothing more important than enough good-quality rest! To help improve your sleep: establish a sleep schedule; eliminate telephone, cell phone, computer, television, and IPad use from your bedroom. Read or relax for 20 minutes before going to bed.
8) Stress Management — Chronic and persistent stress can take a heavy toll on the brain and the body. These simple stress management tools can minimize its harmful effects: breathing exercises, meditation, yoga class, prayer, laughter, and having fun.
9) Vascular Health — There is mounting evidence that what is good for your heart is also good for your brain and other vital organs. Check your blood pressure, take your blood pressure medication, do not smoke, know and maintain your cholesterol levels, reduce sodium consumption.
10) Add your own Wellness Activity – What else makes you feel good? Sitting and watching a sunset? Petting your dog? Painting? Write in your personal wellness activity the things that bring you pleasure and satisfaction. Wellness is about quality of life!
To learn more about how to participate in the Challenge, please go to the following Facebook pages:
Mr. Bill Fitness Facebook
Citrus County Aware for Alzheimer’s on Facebook.
Coping with Dementia LLC on Facebook.
Citrus County Dementia Friendly America on Facebook.
Dementia Education Inc on Facebook.