GOOD
NEWS!
TWIN RIVERS YMCA
100 YMCA Lane, New Bern, NC 28560
February 2016
www.trymca.org
MEMBER ENGAGEMENT NEWSLETTER
IN THIS ISSUE
FEBRUARY IS
AMERICAN HEART
MONTH, p. 1-2
LOWER YOUR
SODIUM, p. 3
FEBRUARY IS AMERICAN HEART
MONTH
TAKE THE PLUNGE,
p. 4
Make a Vow to Lower Blood Pressure and Reduce Sodium
Intake during American Heart Month
February is American Heart Month and as a leading
community-based organization committed to improving the
nation’s health, the TWIN RIVERS YMCA urges everyone in
Craven County to help prevent heart disease by lowering your
blood pressure. Two ways to keep the pressure off your heart
are by monitoring your blood pressure and reducing sodium
intake.
According to the American Heart Association, cardiovascular
disease is the nation’s number one killer, responsible for 1 in
3 deaths each year in the United States. Additionally, 32.6
percent—about 80 million adults—have high blood pressure
with less than half having it under control. High blood pressure
is most prevalent in minority communities, and is often
continued on p. 2
WHAT’S
HAPPENING?, p. 6
KIRA’S CORNER, p. 7
HEALTHY HEARTS
CHALLENGE, p. 8
1
continued from p. 1
referred to as “The Silent Killer” because there are typically no warning signs or symptoms.
A Spinning class at the TWIN RIVERS YMCA.
To address the prevalence of heart
disease, the Y has made a national
commitment to the Million Hearts
campaign, an initiative spearheaded
by the U.S. Department of Health
and Human Services, CDC and
Centers for Medicare and Medicaid
Services that aims to prevent one
million heart attacks and strokes.
As part of this commitment, the
TWIN RIVERS YMCA encourages
heart health regular exercise. Many
exercise programs are offered at
the Y, including Group Exercise
classes and Aqua Aerobics.
The TWIN RIVERS YMCA also offers the LC-500 machine in the cardio room. This machine
checks blood pressure, weight, and more for free. Research shows that the simple process of
checking and recording your blood pressure at least twice a month over a four-month period,
along with regular physical activity, proper nutrition
and reducing sodium intake, may lower blood pressure
in people with high blood pressure.
Besides monitoring your blood pressure, reducing
sodium intake is a great way to keep your heart
healthy. Per the American Heart Association (AHA),
too much sodium in your system puts an extra burden
on your heart and blood vessels. In some people, this
may lead to or raise high blood pressure. Everyone,
including children, should reduce their sodium intake
to less than 2,300 milligrams of sodium a day (about 1
teaspoon of salt). Having less sodium in your diet may
help you lower or avoid high blood pressure.
“There are many factors in keeping your heart healthy
and having a handle on your blood pressure and
sodium intake are effective tools in preventing heart
LC-500 machine, located in the Cardio
disease,” said Kira Parker, Health & Wellness Director, The
Room of the TWIN RIVERS YMCA.
TWIN RIVERS YMCA. “Whether you have high blood
pressure, are at risk for heart disease or want to keep
your heart healthy, the Y has resources that can help achieve better health.”
The TWIN RIVERS YMCA offers a community of diverse individuals who can support all people
in meeting their health and well-being goals. Learn more by visiting trymca.org or stopping in!
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The Y offers the following tips from the United States Department
of Agriculture (USDA) to help reduce sodium in your diet.
1
THINK FRESH
2
ENJOY HOME-COOKED MEALS
Most of the sodium Americans eat is found in
processed foods. Eat highly processed foods less
often and in smaller portions—especially cheesy
foods, such as pizza; cured meats, such as bacon,
sausage, hot dogs, and deli/luncheon meats; and
ready-to-eat foods, like canned chili, ravioli and
soups. Fresh foods are generally lower in sodium.
Cook more often at home—where you are in
control of what’s in your food. Preparing your own
foods allows you to limit the amount of salt in
them.
3
FILL UP ON FRUITS & VEGGIES
4
ADJUST YOUR TASTE BUDS
5
BOOST YOUR POTASSIUM
INTAKE
Fruits & veggies are naturally low in sodium: Eat
plenty of vegetables and fruits—fresh or frozen.
Eat a vegetable or fruit at every meal.
Cut back on salt little by little—and pay attention
to the natural tastes of various foods. Your taste
for salt will lessen over time. Additionally, keep
salt off the kitchen counter and the dinner table
and substitute spices, herbs, garlic, vinegar or
lemon juice to season foods.
Choose foods with potassium, which may help
to lower your blood pressure. Potassium is found
in vegetables and fruits, such as potatoes, beet
greens, tomato juice and sauce, sweet potatoes,
beans (white, lima, kidney), and bananas. Other
sources of potassium include yogurt, clams,
halibut, orange juice and milk.
3
TAKE THE PLUNGE
Aqua Aerobics is a great
low-impact fitness activity
and just about anybody can
participate! Active Older
Adults, pregnant women,
individuals with arthritis or
those recovering from an
injury can all benefit from
the wide variety of aquatics
classes currently available at
the TWIN RIVERS YMCA.
When you are in the water,
it reduces your “weight”
by about 90 percent due
to buoyancy. This greatly
reduces stress on weightbearing joints, bones and muscles, so aerobic workouts in the pool are perfect for anyone who
may find land exercise too painful. Aqua Aerobics is a great option for people with arthritis
or back problems, and for those who are new to exercise. But just because it doesn’t hurt,
doesn’t mean you can’t get a great workout in the pool! Many components of fitness can
benefit from Aqua Aerobics: cardiovascular fitness, muscular strength and endurance, and
flexibility. When done regularly, Aqua Aerobics can also help reduce body fat.
The resistance of water is perfect for a
strength-training workout — instead of
weights, the water itself provides the
resistance. You can create resistance in the
water by cupping your hands and pushing or
pulling the water away from you. The Y also
offers other equipment, like water weights,
that can intensify the workout.
Another benefit of Aqua Aerobics is improved
flexibility. The environment in the water makes
it ideal for performing stretches that might
otherwise be difficult on land. With the effects
of gravity lessened, your joints can move
through a wider range of motion and you can
achieve long-term flexibility.
To find a list of classes the Y offers in the pool,
visit trymca.org or pick up a copy of the Aqua Aerobics schedule in the lobby. If you are new to
class, don’t be afraid to ask questions. Your instructor and fellow classmates are friendly and
welcoming here at the Y!
4
GET INDOORS AND TRI
TWIN RIVERS YMCA 2ND ANNUAL INDOOR TRIATHLON
More info at
the Service
Desk and
trymca.org!
NO SCHOOL
NO PROBLEM
Spring Break Camp
TWIN RIVERS YMCA
April 17-21st
Spring will soon be sprung - let
your young ones have some fun at
TWIN RIVERS YMCA 2017 Spring
Break Camp!
Registration for Spring Break
Camp begins on 2/1 for members
& 2/7 for non-members, and
closes on 4/12.
Open to children in grades K-5.
Space is limited.
5
WHAT’S HAPPENING AT THE Y?
NEW! PLATES & WEIGHTS
SMALL GROUP FAT LOSS
NUTRITION PROGRAM
Registration: through 2/6
Session: 2/6-3/30
LEARNING LUNCH:
INVESTMENT OUTLOOK FOR
THE FUTURE
Registration: through 2/22
Session: Thursday, 2/23
PARENT’S NIGHT OUT
Registration: 1/10-2/7
Friday, 2/10
HYDRO FIT
Registration: through 3/6
Session: 3/7-3/30
SPLASH, MASH, DASH
2ND ANNUAL INDOOR
TRIATHLON
Registration: through 2/17
Friday, 2/24 OR Saturday
2/25
TRX FUNCTIONAL TRAINING
Registration: through 3/6
Session: 3/7-3/30
NEW! 4 ON 4 ADULT
BASKETBALL LEAGUE
Registration: 1/23-3/5
Session: 3/13-5/7
YOUTH SPORTS
Registration: 1/23-3/5
Session: 3/13-5/6
SPRING BREAK CAMP
Registration: 2/1-4/12
Session: 4/17-4/21
WE HAVE ALSO ADDED TWO NEW CLASSES TO THE GROUP EXERCISE SCHEDULE!
Kid’s Yoga on Tuesdays, 5:30-6:20pm
Silver Sneakers Yoga on Fridays, 8:35-9:20am
FOR MORE INFORMATION ON THESE AND OTHER PROGRAMS,
SEE OUR PROGRAM GUIDE OR VISIT TRYMCA.ORG.
KEEPING YOU
CONNECTED
The majority of our Programs are available to our members for
online registration! Visit trymca.org to register for programs wherever you go!
Our Facebook page and app are the best places to get up to
date information on closures and changes. Make sure to like
the TWIN RIVERS YMCA on Facebook and download our free
smartphone app!
Questions or comments about TWIN RIVERS YMCA Good News?
Contact Amy at [email protected] or 252-638-8799.
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KIRA’S
CORNER
RANDOM ACTS OF KINDNESS
Kindness is a behavior marked by ethical characteristics, a pleasant disposition, and concern
for others. It is known as a virtue, and recognized as a value in many cultures and religions.
Performing acts of kindness can have positive effects on your health.
•
Helping others makes us happy. When you are kind to others, you feel good as a person
— more moral, optimistic, and positive. In turn, this can help decrease the symptoms of
depression and anxiety.
•
It lowers blood pressure. Acts of
kindness create an emotional warmth,
which releases a hormone known as
oxytocin. Oxytocin causes the release
of a chemical called nitric oxide, which
dilates the blood vessels. This reduces
blood pressure and, therefore, oxytocin
is known as a “cardioprotective”
hormone. It protects the heart by
lowering blood pressure.
“You have not lived today
until you have done
something for someone
who can never repay
you.” -John Bunyan
•
Helping others promotes positive behavior in teens. According to sociologists, teenagers
who volunteer and show kindness to others have better grades and self-image. It also helps to
decrease bullying.
Random Acts of Kindness Day is February 17th. Each act of kindness might seem small, but it’s
actually changing the way we see ourselves, the way we see others, and the way others see us.
How will you show kindness today? Here are a few ideas to get you started:
•
•
•
•
•
•
•
•
Pay for the person behind you in line at the drive-thru or in the coffee shop
Hold the door open for someone who is still many steps behind you
Carry groceries out to the car for an elderly person or a mother with young children
Help a stressed out friend by offering to babysit for free
Send a “just because” note to a friend or relative you have not spoken to in a while
Donate clothes or food to those in need
Give a genuine compliment to a stranger
Volunteer for a local organization
7
ARE YOU
UP FOR THE
CHALLENGE?
Healthy Hearts Challenge
TWIN RIVERS YMCA
February is American Heart Month, and we want to turn on the cardio here at TWIN RIVERS
YMCA.
Heart disease is the number one cause of death in the United States. Each day, approximately
2,200 Americans will die of heart disease, stroke or other cardiovascular disease according to
the American Heart Association. Cardiovascular exercise is one way you can lower your risk of
heart disease.
Last year we challenged our members to do 2,200 hours of combined cardio, and they came
through with flying colors. This year, we are upping the ante to 2,500 hours! Whenever you do
an hour of cardio, you earn a heart! Cardio can count as:
• Aquatic Aerobic classes
• Group Exercise classes
• Swimming, running, biking, walking, playing sports, etc.
To claim your heart, take a heart from the basket at the Service Desk, write your name on it,
and turn it in to the Service Desk Staff. The hours will be counted every few days and placed
up in the lobby for everyone to see.
Join in the challenge to help us reach our goal of 2,500 hours by February 28th! Together we
can lower our risk and bring awareness to heart disease in our community.
Look for our progress poster in the lobby!
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