The Ottumwa Courier

Southeast Iowa

February 11, 2014

Healthy Appanoose Challenges

(Continued)

Day 33 — Feb. 16 — Five towel reaches: Find a small towel, such as a dish towel or hand towel. Lie on the floor on your back. Hold the towel between both hands. Stretch your arms straight back so the insides of your elbows are near your ears. Engage your abdominal muscles and lift your shoulders up and off the ground until your arms are directly over your chest, all while holding the towel. Slowly return to the starting position. Repeat four times. Can you feel your abdominals working? This challenge calls on the muscles in your core in order to lift your upper body off the floor. Strong core muscles are an important part of good posture, balance and stability; they are also necessary for everyday activities like bending and lifting. Finally, a strong core contributes to a healthy, injury-free back.

Day 34 — Feb. 17 —Seek something new to praise in a person you’re close to. Most of us think to offer praise when something exceptional happens, but there’s no reason why we can’t offer kind words on a typical day! By offering a bit of unexpected praise, it shows that we’re paying attention to that person’s actions, which can help strengthen the relationship. Bonus: Making others feel good boosts our own mood, too.

Day 35 — Feb. 18 — List three healthy snacks you can reach for in the evening, such as fruit, nuts, or popcorn. Nighttime snacking is a very common habit, and while having a bit of a healthy food now and then can be okay, we typically eat unhealthy foods — and way too much of them! — as we watch TV or read in the evening. By deciding on a few different healthy snacks ahead of time, you may be more likely to reach for a more nutritious choice.

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Southeast Iowa
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