American Heart Month Tips
February is American Heart Month, and as a leading community-based organization dedicated to improving the nation’s health, the Marshalltown YMCA-YWCA offers the following tips to help families in Central Iowa be heart healthy.
1. Get Physical: Being physically active every day is fun and can improve the function of your heart. Plan and schedule opportunities for active play; for example, include a brisk 10-minute trip around the block after meals or a 10-minute walking break during the day. If your family enjoys active video games, select versions that require moving the body’s large muscle groups while playing.
2. Take a Snooze: Lack of sleep can be associated with elevated cholesterol and blood pressure. Adults need at least seven, but no more than nine hours of sleep at night to aid with the prevention of heart disease. Children need 10-12 hours of sleep per night. Develop bedtime routines for the whole family to assist with falling asleep faster and staying asleep.
3. Shape Up Those Recipes: Makeover your family’s favorite recipes by reducing the amount of salt and saturated fat and substituting a lower fat food without sacrificing tastes. For example, use low-fat yogurt instead of sour cream and skip the seasoning packet and use pepper and olive oil instead. Read food labels to learn more about what is in the package, select foods that have less than 1,000 mg of sodium per serving.
4. Feeling the Pressure: Revised blood pressure guidelines from American Heart Association mean that nearly half of all Americans (46 percent) have high blood pressure. Lowering or maintaining normal blood pressure can greatly reduce your risk for heart disease and stroke. Start self-monitoring your blood pressure and know the numbers. Discuss the results with you doctor if needed.
5. Play Together: Spending time together as a family is a great way to reduce stress, which is important to heart health. Make homemade valentines for your children’s classmates or build a snow fort together in the yard or the park.
For more information on how your family can live a healthy, active life, contact the Y at 641-752-8658.
Tuesday, February 12th:
The Y will close at 7:00 p.m. Child Care will remain open until 7 p.m. Lap Swim will be available until 6:30 p.m.
The following Group Exercise Classes will run:
- Core class will meet as scheduled at 5 p.m.
- Aqua Body Strong will meet as scheduled at 5 p.m.
- Cardio Knockout will be a Fitness On Demand digital class meeting in Studio 2 at 5:30 p.m.
- Yoga will meet as scheduled at 5:30 p.m. in Studio 1
- Aqua Aerobics will meet as scheduled at 6 p.m.
CANCELLATIONS: All other afternoon & evening activities not listed above are canceled.
Please travel safely and use caution when driving.
We are excited to participate in this year’s Healthiest State Initiative’s Annual Walk, presented by Delta Dental of Iowa, in an effort to make Iowa healthier and to promote healthy lifestyles among our residents.
Grab your friends and coworkers and walk to the Y! Light refreshments served outside the Cultural Center at 12:30pm.
Register at this link: http://www.iowahealthieststate.com/events/walk-details/2069/
Marshalltown YMCA-YWCA Celebrates Iowa YMCA Appreciation Month
[Marshalltown, September 2018]— Governor Kim Reynolds is signing a proclamation this month designating September 2018 as YMCA Appreciation Month, in recognition of more than 150 years of helping build a healthy Iowa. As a result, the Iowa YMCAs initiated a statewide effort to engage community leaders with their local Ys to share the organization’s three focus areas: youth development, healthy living, and social responsibility.
“The Marshalltown YMCA has been serving Central Iowa since 1876,” said Carol Hibbs, YMCA-YWCA CEO. “As an organization we welcome all into our programs, and we support efforts to strengthen our community.”
The Y has been posting social media messages in September to highlight this month. For more information about the Marshalltown YMCA-YWCA, visit www.ymca-ywca.org or call 641-752-8658.
Marshalltown YMCA-YWCA 2018 Heritage Club Awards
Presented to Kevin & Kim Swartz and David & Valerie Clark
[September, 2018] – The Marshalltown YMCA-YWCA Heritage Club held its annual recognition event, “Sip. Savor. Support.” recently at Elmwood Country Club. Awards were presented to individuals who have made a lasting impact on the Y.
The 2018 Martha-Ellen Tye Friend Award was presented to Kevin & Kim Swartz. The Swartz family has been members and supporters of the Y for over 25 years. Kim has been active in many of the Y’s programs and served as a volunteer for the annual campaign. Kevin has provided leadership with the Y Board and the Heritage Club Board. Presenter Joel Greer stated, “They have been generous with their expertise, time, as well as their financial support.”
The 2018 Ryden Service Award was given to David & Valerie Clark. Among other things, they have been heavily involved with the Y’s swim program over the years, serving as volunteers and supporting as donors. Since 2004, Dave has been the ‘voice of state girls swimming & diving’, serving as the announcer. Val has been Clerk of Course each year, ensuring meets are well-organized and running smoothly. In addition, Dave has served as annual campaign chair and on the Heritage Club Board of Directors.
The YMCA-YWCA Heritage Club was established in 1982 is to assure a stable, long-term financial base for the Marshalltown Y so that the missions of both the YMCA and the YWCA can be secured. Membership is open to anyone who wishes to make a legacy gift to the organization.
Mike Bloom, Valerie & David Clark
Joel Greer, Kim & Kevin Swartz
Drowning is the second leading cause of death for children ages 5 to 14, with children from communities of color at greatest risk. With National Water Safety Month in May and summer around the corner, now is a great time for parents to remember the importance equipping children with essential water safety skills. The Y offers swim programs that help reduce the risk of childhood drowning, develop a lifelong love swimming and provide children from underserved communities greater access to water safety programs.
Before letting your children hit the water this summer, remember these few tips to ensure it’s an enjoyable and safe experience.
1. Never swim alone. Teach your children that they should only swim in locations where a lifeguard is on duty.
2. Supervise your children whenever they’re in water. Whether it’s bath time or taking a dip in a pool or lake, make sure your children are within arm’s reach at all times.
3. Don’t engage in breath holding activities. Children shouldn’t hold their breath for a prolonged amount of time while swimming, as this can cause drowning and has several other severe physical side-effects.
4. Wear a Life Jacket: Inexperienced or non-swimmers should wear a Coast Guard-approved life jacket.
5. Don’t jump in the water to save a friend who is struggling in deep water. If a child finds their friend in deep water unexpectedly, their natural reaction may be to jump in the water to try to save them. Even if a child is a great swimmer, a panicked person will overpower them, pulling them underwater with them. The Y’s Safety Around Water program teaches the “reach, throw, don’t go” concept of using a long object to reach for them and pull them to safety. By using this technique children can help their friend without compromising their own safety.
6. Enroll your children in water safety or swim lessons. Just like teaching your children to look both ways before they cross the street, participating in formal water safety lessons teaches them an important life skill. The Y’s swim lessons teach children fundamental water safety skills and what to do if they find themselves in water unexpectedly.
Learning how to swim also has multiple benefits beyond the ability to enjoy water safely. It helps children strive for physical achievement, promotes healthy living and builds their confidence.
Healthy Aging Tips for Older Americans Month
May is Older Americans Month, and as a leading nonprofit dedicated to improving the nation’s health, the Marshalltown YMCA-YWCA offers the following tips to encourage older adults in Central Iowa live healthier lives.
1. Have fun with your food. Eating healthy doesn’t have to be boring! Have fun with your fruits and vegetables by trying them fresh or frozen. Find a new recipe that uses a different source of protein or find a way to incorporate fish or beans into an old favorite. Remember as you age, it’s important to eat a variety of fruits, vegetables, whole grains, low-fat or fat-free dairy and lean meats to help your body get the necessary nutrients.
2. Fill up on fiber and potassium, hold the salt. As you age, your body needs more fiber rich foods to help it stay regular. Aim for a variety of colorful foods on your plate (i.e. fruits and veggies) to keep fiber rich foods a part of your diet. Additionally, increasing potassium along with reducing sodium or salt may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium.
3. Get Active. Physical activity is safe for almost everyone, and the health benefits far outweigh the risks. Regular physical activity is one of the most important things older adults can do for their health. It can prevent many of the health problems that seem to come with age (such as osteoporosis and arthritis) and reduce the risk for developing, or help manage, depression, diabetes, heart disease, stroke and certain kinds of cancers. For older adults who have chronic conditions that hinder their ability to be active on a regular basis, some physical activity is better than none, and older adults who participant in any amount of physical activity gain some health benefits.
4. Tweak your routine. To get the recommended 30 minutes of daily physical activity, change your routine to 10-minute sessions throughout the day. For example, stand on one foot while brushing your teeth to increase balance, and do squats while washing dishes to increase strength. Make sure you can grab hold of something to maintain balance—safety first! To increase your cardio, take the stairs instead of the elevator or park farther from the entrance to work. When sitting in front of the TV, march during commercials or do some light stretching to break up sitting for long periods.
5. Get social. Socialization is an important part of aging. As we get older, it’s important to be active socially to stay healthy. Take a walk with a friend or a neighbor, join a book club or volunteer at your local pet shelter or local Y. Social interaction provides meaningful engagement, builds relationships, enhances a sense of belonging and provides opportunities for involvement—all resulting in greater bonds and a stronger sense of community. Being connected to the community keeps you healthy!
For more information on how your family can live a healthy, active life, visit the Marshalltown YMCA-YWCA.