2012 | NCES HealthBeat Blog

Welcome to throwback Friday here at NCES. Here’s a blog that we shared just over a year ago, January 5th, 2012. But, there were some great tools that we wanted to share again in case you may have missed it or forgotten about it. Enjoy!

What’s your New Year’s Resolution for 2012? Mine is to make the gym part of my daily routine! Wait… You’re Kidding… that’s yours too? Okay, let’s face it… the most common new year’s resolution is to hit the gym more often. If you’ve ever been to the gym in the month of January, you’ll know exactly what I am talking about. At times, I forget if I am waiting in line for a weight machine or the newest attraction at Six Flags! So, how can you keep your commitment to your New Year’s resolution, but not waste your entire evening at the gym? Just stay home! That’s right… stay away from the gym. The truth is, you can get creative and complete your entire workout at home, at least until the gym starts to clear out again at the end of the month. Here are just a few ways you can get started today!

Static Running (Medium Difficulty)

Stand tall with feet shoulder-width apart
Lift one leg toward the chest and raise the opposite arm, mimicking a running action
Alternate legs and arms Repeat 20 times

Squat (Medium Difficulty)

Stand with feet shoulder-width apart and arms crossed on your chest
Keeping the back straight and looking forward, bend the legs 90°
Return to the start position Repeat 20 times

Oyster (Medium Difficulty)

Lie on your left side with your lower arm extended above your head; keep the legs together, bent at 45°, making a straight line from shoulders to hips to feet.
Life the upper knees as high as possible, keeping the lower leg on the floor.
Return to the start position. Repeat 20 times
Turn over and repeat with the opposite leg.

Side Raise (Medium Difficulty)

Sit on your right hip with knees bend and right arm extended under your right shoulder.
Without collapsing the arm, lift the hip to the ceiling, keeping your knees on the floor and making a straight line from shoulder to hip to ankle; hold for 10 seconds. Return to start position and repeat 3 times
Roll over and repeat for the left hip

Side Stretch

Standing upright and looking forward, extend both arms above your head
Without bending forward or backward, lean to one side
Hold for 20 to 30 seconds
Return to the start position Repeat for the other side

Like what you see? All of the exercises mentioned above were pulled from the book ‘Fit in 5’. (Item # 4507 at www.NCESCatalog.com) This book includes a lot of exercises that will work on your core strength, flexibility, Power, Abs and much more. The workouts are customized to you based on the amount of time you have to commit to working out. We’ve got plenty on the shelf to go around. So, go ahead and order your copy today! Give these workouts a try today and let us know what you think! You can always connect with us on Facebook, Twitter, LinkedIn or right here on the blog.

Did you know that today is World Diabetes Day? This day is all about raising awareness from the local level to a global level. Most of you already know about diabetes. But, just to recap, diabetes is a

“chronic disease that arises when the pancreas does not produce enough insulin, or when the body cannot effectively use the insulin it produces. Insulin is a hormone made by the pancreas that enables cells to take in glucose from the blood and use it for energy. Failure to produce insulin, or of insulin to act properly, or both, leads to raised glucose (sugar) levels in the blood (hyperglycemia). This is associated with long-term damage to the body and failure of various organs and tissues.” (www.idf.org)

The effects of diabetes on the body are sickening, as very high blood sugar levels can do long term damage to many organs in the body. Here are some stunning facts (diabetes.org); 25.8 million Americans have diabetes. Another 79 million people have pre-diabetes. In 2007, diabetes contributed to 231,004 deaths and the estimated total cost of diagnosed diabetes was $174 billion. The good news: we can fight these numbers!

Like the Coca-Cola bears, join in the fight to stop diabetes. Begin by education yourself and others around you about the causes of diabetes and the damaging effects this disease has on the body. Find a way to get involved in the fight! There are many organizations like the “International Diabetes Federation” (idf.org), StopDiabetes (stopdiabetes.com) and the American Diabetes Association (diabetes.org). Also, don’t forget to visit the Diabetes section of the NCES Catalog website. Here, you’ll find all the tools you need to educate patients about living with diabetes and even learning to live with your own recently diagnosed diabetes.

If you have any questions about educating about or living with diabetes, please comment on this blog, visit us on Facebook or email us at info@ncescatalog.com. We love hearing from you!