The 25th week of the Healthy Appanoose Challenges are printed below. The free program can be joined anytime throughout the year. Log in at the Centerville-Rathbun Lake Area Chamber of Commerce at www.centerville-ia.com to record challenges completed. Phase 1 has now ended and Phase 2 is in session.
Day 169 — July 2 — Swim without a pool. Lie flat on your stomach. Extend your arms straight above your head and place your hands flat on the floor. Point your toes and straighten your legs, pressing them together. Squeeze your buttocks and stomach muscles. Keep those muscles tight as you raise your chest and arms off the floor. As if you’re paddling, alternately lift your left and right arms. Without touching the floor, continue the paddling motion for a count of 10. Don’t forget to breathe! This Pilates-inspired swimming move strengthens the muscles around your spine that help you stand up straight. A strong spine holds you up during daily activities, especially when you bend down to pick something up at home or work.
Day 170 — July 3 — Make anti-wish list. Take a walk through your home. As you go, look out for five possessions that you feel thankful for. You might notice the things you use frequently, or items that have been reliable over the years. Researchers have found that accumulating stuff is like walking on a treadmill: we keep purchasing to feel the excitement of having something new. Sound tiring? Giving credit to the things you already own can give you a break from wanting more, more, and more. Take the opportunity to put your wish list aside and review what you have and appreciate.
Day 171 — July 4 — Tuck cords to avoid a trip. Take a walk through your office or a room at home. Pay close attention to electrical or phone cords that could get in the way of someone’s path. Coil up loose cords and tuck them behind furniture where you can. Most trips and falls are due to a hazard, age-related issues, or health conditions - not clumsiness or lack of attention. You can prevent injuries by removing hazards, like loose cords, that could cause you or someone you know to trip and fall.