Category Archives: Women’s Health
Are you looking for a fitness challenge in your life? Then sign up for the “5 Day Challenge!” The challenge is an event held at the Wellness Center running from March 20th through March 24th. Each day the participants will complete the appropriate task. Champions will be determined at the end of the 5th day!
Day 1: The Cooper Test – Run 12 minutes and measure the distance traveled
Day 2: The “Ups” – Push ups + Pull ups + Sit ups + Jump squat – Participants weakest category = Score
Day 3: Let’s Rock – Transverse the rock wall for as long as possible
Day 4: Row, row, row – Row for 10 minutes and see how far you went
Day 5: The 40/40 Challenge – Click HERE to learn more about this challenge
If you’re interested or would like more information about this event, contact Jesse Stein at 701.777.2719 or by email at firstname.lastname@example.org.
So often I have a hard time making it to the gym on a regular schedule like I expect myself to. Sometimes there is a paper whose due date seems to creep up on me, or maybe a test I know I need to study for. Either way I always feel as if I’m not getting enough exercise for that given week. These times make me wonder, what is the perfect amount of exercise to see the largest benefits? Spoiler Alert: I don’t know.
But what I do know is what guidelines to follow and I know the warning signs of exercising too much and too little. Here they are:
These are some warning signs you are exercising too much:
• If you are always working out alone all the time, and while at the gym you isolate yourself from others. It’s bad to work out alone, but when it is a recurring theme it might be a warning sign.
• If you work out consistently with a routine lasting more than 2 hours.
• If you suddenly increase the routine length and total amount of time exercising
• If you are exercising through tough pains
All of these are possible signs of excessive exercising or overtraining. Continuing to exercise too much will actually cause a decrease in your body’s performance. You will become sorer, more prone to injury; you will possibly develop sleep problems or appetite changes. But most commonly many emotional changes will take place like becoming more depressed and anxious.
It is easier to see if you aren’t exercising enough because there are guidelines that tell us how much exercise we should be getting. 2.5 hours of moderate exercise a week, with two days of lifting weights. Every 2 minutes of moderate exercise, however, can be switched with one minute of high intensity exercise. Using these guidelines as a minimum will help you stay healthy and physically fit.
After learning what too much and too little exercise is, it is time to set time aside to meet these guidelines. Be cautious if you go way over and watch for the warning signs of too much exercise. If you feel you are overtraining give yourself a prolonged rest period so your body mentally and physically can recover.
*Minimum required amounts of exercise were taken from the “2008 Physical Activity Guidelines for Americans”
There are many excuses one can think of to avoid getting vacinated from the flu such as, “I hate shots,” “I got the flu vaccine last year… I don’t need another one,” or “I’m healthy, so I don’t need a flu vaccine.” But the truth of the matter is that it is no fun being sick on campus without mom or dad to help take care of you. Missing classes, missing work, and missing out on fun social events or club meetings are just among the many negative effects the flu can have on a student who is sick.
Being sick with the flu is bad enough, but did you know that Influenza can lead to serious illness and even death? Influenza can cause deaths, even in healthy young people. ND flu activity to date is 95 hospitalized, 6 deaths, and 2491 diagnosed cases. Minnesota stats are 2128 hospitalizations and 75 deaths.
According to News 5, a 22-year-old Wright State University student died from flu complications just recently after being hospitalized for four days. Anyone can become sick with the flu and experience serious complications no matter how “healthy” they are. The flu virus is unpredicatable, but the good news is that it is preventable. Getting the flu vaccine is the number one way to protect yourself, friends, and others at the University.
Fast Facts about the flu shot:
- Flu shots have been given for over 50 years and have a high safety ratings (monitored by the Centers for Disease Control and Prevention and the Food and Drug administration).
- It is important to get vaccinated every year because the body’s level of immunity from last year’s shot, is expected to decline over the past year.
- Most people say that the minor pain of a flu shot is nothing in comparison to suffering from the flu.
- It takes two weeks for the flu vaccine to provide full protection, so the sooner the better! The flu season reaches it’s peak towards the end of January and the beginning of February, so it is never “too late” to get vaccinated because it will offer you protection all year long!
- The flu vaccine protects against three influenza viruses that current research indicates will be the most common during this season.
- You can get vaccinated for the flu right on campus, the UND Student Health Services offers flu shot service and itis relatively quick and super affordable!
Along with getting the flu shot as the number one way to avoid getting the flu, check out these other awesome prevention tips to stay healthy during flu season:
- Cover your cough
- Clean your hands frequently
- Avoid touching eyes, nose, and mouth
- Keep your distance (6ft+) when possible
- Stay home when you are sick to get well faster!
- To schedule an appointment for your flu shot, you can call Student Health Services at 701.777.4500, or schedule an appointment online.
- Click Here for more information on the flu or flu shot.
- Influenza by the Numbers
Do you want to increase your physical activity, improve your food choices, and lose 5-7% of your body weight?! If you said YES, be sure to register for the Diabetes Prevention Program!
The results are REAL. A previous participant talks about her experience with the Diabetes Prevention Program…
“As a result of reading the food labels and attempting to eat fewer than 33 fat grams per day, I lost 58 pounds. Because of the weight loss, I am no longer taking pain medication for my knee. In September 2012 my glucose was normal, so I am no longer prediabetic!” – Eileen Tronnes Nelson, UND Staff
Register soon to receive a special incentive of a $125 return from a grant and Work Well for the first 10 UND staff/faculty members who register. The upfront cost is $189, but with the return it was only $64 or $4 per week. PLUS, get your metabolism tested for free as part of the program. The program starts on January 14th, and classes are on Monday from 4:45-5:45 in the UND Wellness Center Room 121. If you are not one of the first 10 people to register, you can join the class for a price of $189.
For more information visit UND.edu/workwell and click on Programs and Diabetes Prevention. To register, contact Molly Soeby at 218.230.0070.
Registration deadline is January 10th!