• 57°

Ester Marsh column — Keep moving, even during holidays

Keep moving, even during the holidays.

With the pandemic, it is more important than ever to keep our bodies in shape by exercising, eating healthy and drinking enough water. The holidays are challenging enough, but during COVID-19 the challenges have skyrocketed. To make you feel better, the YMCA is a safe place to come exercise.

Of 89 locations from Sept. 4-Nov. 30 and 1,266,142 visits, there were 57 positive COVID-19 cases, or a percentage of 0.0045%. I know at our YMCAs, the small number of positive cases were contracted outside our facilities. I have been in contact with Matt Marsh from the Forum and they are the same, lots of usage of the facility, no known cases. We all want this community to be strong and healthy and the only way we can do this is to exercise our bodies. The better the health, the greater our resistance to any illness.

So how can we motivate ourselves to keep moving during this crazy season? First, we must abide by the state mandates. Remember my column about social responsibility? Please wear a mask when inside and, yes, while exercising (We want our facilities to stay open). Wash your hands often and clean up after yourselves after using each machine. I tell people if you are not sure if a piece of equipment is clean enough, clean before you get on it. If you are not sure about working out inside, come check out our facilities first.

The next step is to plan your workouts. Set a specific day and time and have some backup slots available. Plan for one hour (30 minutes if you are a beginner) but still go if you only have 10-30 minutes. It’s all about quality, not quantity. It’s better to regularly exercise three times per week for the rest of your life than every day and quit after one month because it feels like a part-time job. And hydrate! During the hot months, it seems to be a lot easier but even during the cold months it is as important. Health experts recommend the 8×8 rule — eight 8-ounce glasses of water/fluids per day (water is best). First, check how much water you drink and increase it by 8 ounces every few days to a week. Believe it or not, this will also help with your digestive system and many give credit to drinking enough water for their weight loss success. And of course, watch those calories. Being aware what goes in your mouth is a huge start. On the days you eat more calories, try to move more too.

So in a nutshell: plan your workouts and do them; hydrate enough; and watch those calories. As we all know, the holidays will look very different for all of us. However, that does not mean that we cannot make amazing memories and enjoy the people you are able to visit with. And most of all, keep our spirits high and our hearts open. Merry Christmas and happy holidays to all!

Ester H. Marsh is health and fitness director of the J.F. Hurley Family YMCA.

Comments

Crime

Cooper, N.C. prison officials agree to release 3,500 inmates

Coronavirus

Two more COVID-19 deaths reported in Rowan, six for the week

Crime

Blotter: Man brandishes AR-15, runs over motorcycle at Rockwell-area gas station

Crime

Salisbury man charged with exploitation of minor

Crime

Road rage incident results in assault charges

Local

Dukeville lead testing results trickle in, more participation needed

Education

Faith Academy interviewing staff, preparing site for fall opening

News

Volunteers work around obstacles, alter procedures to offer free tax services to those in need

Education

Education shoutouts

Local

Retired Marine gets recognition for toy collection efforts

Local

March issue of Salisbury the Magazine is now available

Education

Five get Dunbar School Heritage Scholarships

Education

Education briefs: Salisbury Academy fourth-graders think big as inventors

Education

Bakari Sellers keynote speaker at Livingstone College Founder’s Day program

Nation/World

Biden aims to distribute masks to millions in ‘equity’ push

Nation/World

Chief: Capitol Police were warned of violence before riot

Nation/World

GOP rallies solidly against Democrats’ virus relief package

Nation/World

FDA says single-dose shot from Johnson & Johnson prevents severe COVID

High School

Coaches, lawmakers react to governor’s order expanding sporting event capacity

Coronavirus

Three new COVID-19 deaths, positives remain below triple digits

BREAKING NEWS

Gov. Cooper announces end to curfew, changes to restrictions affecting bars, high school sports

Crime

Blotter: Two charged after call about package

Crime

Salisbury Police investigating two shootings

Crime

Chase involving Kernersville man ends in woods behind Carson High School