Category: Healthy Living

Do you get enough sleep and feel tired throughout the day? Do you rely on naps that disrupt your sleep schedule? In May, focus on resting! Sleep is a vital part of living a healthy lifestyle. It is easy to stay up late or nap during the day, but ultimately leads to grogginess or sleep deprivation.   

With the new healthy habits you’ve built, your body is doing so much! With a proper sleep schedule, your body will be able to recuperate and keep you going strong.  

Enough sleep can 

• Reduce the risk of illnesses 
• Reduce stress 
• Help you focus 
• Aid in weight loss 

Sleep Log

Getting enough sleep is important, but getting quality sleep is crucial. This month, focus on these three pointers:   

Set a routine. Your body operates on a regular sleep routine. If you are not consistent with your sleep habits, you might have trouble falling asleep or feel tired throughout the day. Make sure you are going to bed and waking up around the same time every day! 

Avoid napping. A quick nap can be a great way to feel rejuvenated during the day, but a cycle of long naps can disrupt your sleep schedule. Make sure you keep your naps under 20 minutes and avoid napping late in the day! 

Put down your phone. Using screens within the hour before sleep can affect your melatonin levels. Avoiding screen time before bed can help you fall asleep faster as well as sleep heavier. 

Doctors recommend 7-9 hours of sleep per night for adults. That’s why we’ve provided a Healthy Habits sleep tracker! Make sure you use this sheet to ensure you are keeping it consistent! 

For more pointers, check out this link to YMCA 360: 

https://ymca360.org/categories/1537/videos/1544

May Healthy Habits Tracker

May is National Water Safety Month. When the weather starts to heat up, the pools, lakes, oceans, rivers and other bodies of water start calling! While swimming can be a very enjoyable activity this summer, it is important to remind all parents and caregivers of the importance of water safety. The Coastal Carolina YMCA and Tidelands Health are sharing these six tips on how children can stay safe in and around the water.

Tip # 1: Make sure children know to always ask permission before going in or near the water. Teaching your children to be water smart is the first step in water safety – be sure they understand the importance of asking permission before going in or near the water.

Tip # 2: Never swim alone without a water watcher.
When children are swimming, make sure they are actively supervised at all times. Teach your children that they should only swim in locations where a lifeguard is on duty, or where a responsible adult agrees to watch the children in the water without distractions.

Tip # 3: Supervise your children whenever they’re in or near water.
Whether it’s bath time or taking a dip in a pool or waterfront, make sure your children are within arm’s reach at all times.

Tip # 4: Don’t engage in breath holding activities.
Both adults and children should not hold their breath for a prolonged amount of time while swimming, as this can be dangerous.

Tip # 5: Wear a life jacket.
Inexperienced or non-swimmers should always wear a Coast Guard-approved life jacket while in or around the water.

Tip # 6: Don’t jump in the water to save a friend who is struggling in deep water.
If an adult or child finds their friend in deep water unexpectedly, their natural reaction may be to jump in the water to try and save them. Even if they are a great swimmer, a panicked person will overpower them, pulling the rescuer under water. 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, an adult or child can help their friend without compromising their own safety.

Do you find yourself constantly spending money eating out? Do you tend to make unhealthy food choices? This month, focus on a new healthy habit: cook from home.  

Making smart decisions when it comes to your diet can be hard. Cooking food can seem time-consuming and complicated, and often eating out is a convenient option. However, eating out can lead to unhealthy meals and extra calories. Not only are the portion sizes larger, but food from restaurants contain more oils and sauces used for flavor. These extra hidden ingredients can add up! 

This month, skip the drive through and cook from home. To get started, it is important to plan. Planning out your meals can help you make smart decisions in the grocery store. This way, you only buy what you need. When you plan your meals and have everything you need at home, it makes it easier to say no to carryout.  

When cooking, incorporate fresh and healthy ingredients. Adding whole foods to your diet that aren’t frozen or processed can ensure you get all the nutrients you need. Eating healthy fats, carbs, and proteins will keep you full longer and reduce cravings.  

It’s okay if you don’t know where to start or aren’t a good cook! Recipes are the best way to learn. This month, try to learn a few new recipes and make sure these meals incorporate both leans and greens.

Check out the links below that include ingredients and recipes for beginners! 

• YMCA360 videos
• YMCA360 recipes

Not only will cooking from home help your health, but it will also save you money. This healthy habit is essential to being 1% better every day! 

Download our planners to help you stick to your goals!

What is one thing we need but often neglect? Water!  

Building up healthy habits over time can help them stay for good! You are already becoming 1% better every day if you have been journaling your progress and incorporating cardio. This month, your healthy habit is to stay hydrated.  

Water is a key ingredient to keeping your body healthy and running smoothly. With enough water, your body can properly digest food, regulate body temperature, and protect your joints.  

So, how much water should you be drinking per day? The U.S. National Academies of Sciences, Engineering, and Medicine recommend 15.5 cups (124 fl. Oz.) a day for men and 11.5 cups (92 fl. Oz.) a day for women.  

Incorporating that much water into your diet is hard! Throughout the day, we often forget to drink water and instead replace water with sugary drinks. This month, skip the sodas! Try substituting all your normal teas or juices with water. This will ensure that you have plenty of fluids without the added calories.  

One easy way to avoid forgetting about water is tracking your intake. Whether you use an app or write down what you drink, tracking ensures you drink enough water! That’s why this month, the YMCA has provided a shading sheet. Using the attached sheet, you can shade how much water you’ve consumed and reach your goal! 

Lastly, carry a reusable water bottle wherever you go. The CDC recommends this tactic, so you never forget about water! Making sure it’s accessible can help increase your water intake throughout the day. 

 
Check out this link to learn more about hydration on YMCA360!

Are you interested in exercising more, but don’t know where to start? Now that you’ve been tracking your healthy habits, it’s time to incorporate cardio.  

Incorporate Cardio 

Cardio is a great way to improve all aspects of your health! Cardiovascular fitness keeps your heart healthy and happy. Incorporating cardio into your daily routine can reduce the risk of conditions such as heart disease, stroke, type 2 diabetes, and high blood pressure. Not only that, but it also can boost your mood and help you get a good night’s sleep.  

What is cardio?

So, what is cardio? The simple answer – anything that gets your heart pumping! Cardio can be activities like walking, running, biking, or even dancing. Low impact cardio activities, like swimming, are beneficial for beginners or those with joint pain. With so many options to choose from, cardio is the easiest way to incorporate fitness into your life. 

Find 10 ways to get your heart pumping

This month, we challenge you to find 10 ways to get your heart pumping. Using the monthly #HealthyHabits tracker, check off at least 10 cardio workouts that you tried in February. Keeping your fitness routine lively is important to keeping it fun! You can even check out the link below to see more cardiovascular fitness ideas on YMCA360. 

Cardio for Beginners

Another great way to incorporate cardio for beginners is through a group fitness class. Group fitness is an excellent way to get moving with guidance from an instructor. In February, set a goal to try at least one new group fitness class at the YMCA. With different class options and times, there’s always a way to fit it into your schedule.  Check out our classes and sign up today!  

Create a Plan

By trying 10 new ways to get your heart pumping, shaking it up, and attending a group fitness class at the YMCA, you are1% better every day! 

Tidelands Health Georgetown Family YMCA now offers Power Thru Parkinson’s Classes, a Parkinson’s disease management program. This program began at the Tidelands Health Pawleys Family YMCA and expanded to Myrtle Beach in 2023, and beginning in January 2024, is being offered in Georgetown.

The Power Thru Parkinson’s program is a 60-minute group exercise class offered to anyone with Parkinson’s Disease, parkinsonisms, or a movement disorder that will benefit from repeptitive, exaggerated, patterns of movement. Each class is composed of 10 to 12 exercises set up as stations ranging from strength training, balance and neuromotor training, as well as cardiovascular and stretching. 

• When: The class takes place on Tuesday and Thursday each week at 10:45 AM
• Where: Group Exercise room.
• Requirement: Members are required to do an assessment with our Healthy Living staff before participation in the class.
• Contact: For more information contact the instructor, Laurie Tardif at [email protected]
• Fees: Free with membership at any YMCA of Coastal Carolina location. 

About the Power Thru Parkinson’s Program

Power Thru Parkinson’s is a boxing-inspired class offered to people who have been diagnosed with Parkinson’s Disease, dementia, or other movement disorders. The class focuses on balance, strength, coordination, stamina, dexterity, memory, and walking ability. It incorporates boxing and cycling activities; both of which have been shown to slow the progression of Parkinson’s Disease. 

Boxing gloves are available for use during the class, but you are encouraged to provide your own. Class size is limited to ten participants. Due to the size of the class, registration will be required.

• Requirement – Active member at any YMCA of Coastal Carolina location.
• Who this benefits –  Anyone living with Parkinson’s Disease.
• About the program – Each class is composed of 10 to 12 exercises set up as stations ranging from strength training, balance and neuromotor training, as well as cardiovascular and stretching. 
• Locations – This program is offered at all three center locations: Tidelands Health Pawleys Family YMCA, Tidelands Health Georgetown Family YMCA, and Claire Chapin Epps Family YMCA.
• Fees – Free with membership at any YMCA of Coastal Carolina location. 

Learn more about Moving is Medicine Programs:

Moving is Medicine

Here are some tips for being more active as an older adult:

1. Try out free demonstration exercises classes at your local Coastal Carolina YMCA branch.
2. Join the YMCA Active Adult connection group and let’s go for a hike in a park.
3. Participate in YMCA upcoming sponsored social activities.
4. Aim for 150 minutes a week of moderate-intensity aerobic activity.
5. Do muscle-strengthening activities at least 2 days a week at your local YMCA branch.
6. Do balance exercises at your local YMCA branch.
7. Get a mix of activity types at the same time.
8. Practice all four types of exercise: endurance, strength, balance, and flexibility.
9. Stay safe during exercise.

Check out our events calendar for the latest Active Adult events!