Wellness for Life. I like that I have a healthy heart! I want to keep exercising, especially walking around the building at work.

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1 Wellness for Life Volume 1, Issue 2 Fall 2014 Healthier Lifestyles Being healthy means feeling good about yourself, physically, socially and emotionally. It s important to recognize things about yourself that are good or healthy. We are all different and all have things that are unique and special about us. It s also important to think about what you might change about your lifestyle in order to feel healthier, whether it s losing weight, eating more healthy food, or getting more exercise. We asked some participants in the Ways of Wellness program at the Rocky River Adult Activities Center to share things about themselves that they feel good about, as well as changes they hope to make in order to become healthier. I like that I have a healthy heart! I want to keep exercising, especially walking around the building at work. -Donteisha I like to exercise and walk in class, and at home I ride my bike. I want to keep exercising a lot. -Judy I like that I do a lot of exercise, but I want to try to eat more healthy foods, especially more fruit and vegetables. -Molly I feel happy when I exercise and use weights. I want to exercise more often and eat more healthy foods like apples, pears, and watermelon. -Geno Health Awareness October is Breast Cancer Awareness Month November is Diabetes Awareness Month December is Safe Toys and Gifts Awareness Month

2 Aerobic Exercises Your body needs different kinds of exercise in order to be healthy. One kind is aerobic exercise. When you do aerobic exercise, you keep your whole body moving so that your heart rate goes up. This makes your body use more air, or oxygen. This kind of exercise is good for your heart and lungs and helps your blood move through your body. You should do aerobic exercise for at least 30 minutes a day, at least three times a week, but it s even better if you do it every day! Some examples of aerobic exercise: Walking, jogging, or running Swimming Riding a bike Dancing Doing an aerobics video 30 minutes at least 3 times a week Sports like basketball, soccer, tennis, baseball or football Riding a bike Walking Playing Sports Swimming Doing aerobics or dancing

3 Eating Fruits and Vegetables One of the things we should always keep in mind is to try to eat more fruits and vegetables! Fruits and vegetables are very important foods for good health, and most people don t eat enough fruits and veggies every day. Healthy Recipe Corner So why should you eat more fruits and veggies? Here are a few reasons: Fruits and veggies provide fiber that helps you feel full and is good for your digestion. Fruits and veggies are full of vitamins and minerals that make you feel healthy and energized. Fruits and veggies are naturally low in calories. Eating fruits and veggies may lower the risk of many diseases, including heart disease, high blood pressure and some cancers. There are many kinds of fruits and veggies, so you can find many that you like! Fruits and veggies are nutritious in any form fresh, frozen, canned, or 100% juice so there are many convenient ways to eat them. See the Healthy Recipe Corner below for a great way to eat some fresh fruit! Content from Fruit Salad Ingredients 1 pint strawberries 1 pound seedless grapes 3 kiwis 3 bananas 1 can mandarin oranges Materials Knife Cutting board Peeler Large bowl Large spoon If you want, you can add or substitute different kinds of fruits that you like. Directions 1. Wash the strawberries and grapes. 2. Peel the kiwis with a knife or peeler, and remove the skin from the bananas. 3. Use a knife and cutting board to slice the strawberries, grapes, kiwis, and bananas into bitesized pieces. 4. Open and drain the liquid out of the can of mandarin oranges. 5. Put all of the fruit together in a large bowl. 6. Mix the fruit together with the spoon to combine the flavors. You can let the fruit salad chill in the refrigerator for an hour, or eat it right away!

4 Stretching: Yoga 1 Yoga is a type of exercise that can help your muscles become stronger and more flexible, while also helping you relax and improve your breathing. 4 A good yoga pose to try, even if you are a beginner, is called warrior pose. Look at the picture, and then follow these directions to help you stretch using this pose. Stand with your legs 3 or 4 feet apart. 2 Then extend your arms out to the sides, palms down. Warrior Pose 5 7 Turn your right foot out 90 degrees and turn your left foot in slightly. 3 Bend your right knee 90 degrees, keeping your knee over your ankle. 6 Switch sides and repeat with your left foot forward and right foot back. Content from First put your hands on your hips and relax your shoulders. Look forward over your right hand. Hold for 1 minute. I minute

5 Get Enough Sleep One simple way to improve your health is to get enough sleep. Adults should get about 7-9 hours of sleep each night. Sleep is important to your body in many ways: Sleep helps your body heal 7 9 hours Sleep helps prevent injuries by keeping you alert during the day Don t eat too much food before bed Don t drink too much caffeine (like coffee or soda) Avoid smoking Sleep helps you focus so you can learn more Sleep helps keep you from getting sick You can help make sure that you get a good night s sleep by avoiding the actions that are shown on the right. Don t nap too much during the day Don t exercise right before bed Upcoming Health Fairs & Events There are many opportunities to learn more about health and wellness, to meet with health care professionals and to get involved in healthy activities in the community. Here are just a few upcoming health fairs and events that you might want to check out! Woman Up - A Breast Cancer Awareness Event Saturday, Oct 25, a.m. - 1 p.m. UH Regional Hospitals - Richmond Campus Chardon Rd, Cleveland, OH Receive free health screenings important to your health and wellness, along with the opportunity for a same-day mammogram. Have questions about breast health answered by our board certified surgeon and breast health specialist, Lisa Rock, M.D. For more information and to register, call Vetella Camper at Cost: Free Free Foot Screening Saturday, November 8, a.m p.m. Fairview Hospital Wellness Center 3035 Wooster Road, Rocky River, OH Details: A foot screening by board-certified podiatrist, Michael Shlonsky, DPM Registration is required. For more information, please romile@ccf.org For more information, please call , option 5 to register for time slot. Cost: Free

6 Cuyahoga County Board of Developmental Disabilities 1275 Lakeside Ave. East Cleveland, OH Phone: (216) Fax: (216) O u r m i s s i o n i s t o s u p p o r t a n d e m p ow e r p e o p l e w i t h d e ve l o p m e n t a l d i s a b i l i t i e s t o l i ve, l e a r n, w o r k a n d p l a y i n t h e c o m m u n i t y. On our way to Wellness for Life! Wellness for Life is the name of an organization-wide committee dedicated to supporting healthy lifestyles for the people we serve. The goal of the Wellness for Life newsletter is to educate, encourage and inform people with developmental disabilities and their caregivers about healthy lifestyle choices and health and wellness resources available in our community. Please feel free to share the newsletter with your friends and family! We hope it will inspire everyone to make healthier choices, like eating fresh vegetables, whenever you can! Content compiled from the Health Matters and Ways of Wellness curricula and other cited sources by Monica Orlando. Health Matters is copyright 2010 by Paul H. Brookes Publishing Co., Inc. Ways of Wellness adapted by Melissa Khorana and Tamara Lentini. Speaking of Women s Health Ladies Night Out Thursday, October 23, :30 p.m. - 8:30 p.m. Executive Caterers at Landerhaven 6111 Landerhaven Rd. Mayfield Hts., OH Health screenings, wellness information, dinner, and Q&A with Cleveland Clinic experts. Cost: $15 Register at or call Diabetes Panel Discussion Wednesday Night Wellness Wednesday, November 12, p.m. - 7:30 p.m. UH Ahuja Medical Center 3999 Richmond Rd. Beachwood, OH Learn about living with diabetes, prevention, and treatment options. Cost: Free Contact: UH Parma Medical Center Health Education Center 7300 State Rd. Parma, OH Offers a wide range of free and low cost screenings, including cholesterol, blood pressure, bone density, pneumococcal vaccine, and speech and language testing. Registration is required for screenings. Call