- University News Archive - ��Vlog��ý Little Rock

Experts recommend 150 minutes of exercise per week to stay fit

��Vlog��ý Little Rock — Mon, 23 Sep 2019 19:47:38 +0000

The most recent recommendations for physical activity suggest that we should accumulate at least 150 minutes of moderate physical activity per week to improve our health and reduce the risk of developing diseases such as heart disease, diabetes, hypertension, and osteoporosis. Individuals who are active will also notice that they sleep better, have more energy, and experience fewer illnesses. The good news is that individuals of all shapes, sizes, and fitness levels can reap the dozens of benefits from adopting an active lifestyle in addition to a balanced and nutritious diet. Remember that it’s never too late to get moving and improving!�� Here are 10 tips on how to become more active:

Set a goal: Establish a plan on Sunday that lists the days and times that you plan on doing some sort of physical activity for the upcoming week. Write this down to make a personal contract with yourself. Record your steps, mileage, and all physical activity in a journal or on your electronic tracking device. It’s helpful to look back at your activity to see how you have progressed since your exercise journey began.
Mix it up:��Try to add different activities to stay fresh physically and mentally. Avoid getting bored with the same old routine.�� The more activities you enjoy, the better.
Create ways to move: Try to find ways to move and burn calories throughout the day. Take the stairs instead of the elevator. Take your dog out for a walk as they need exercise, too. Wash the car by hand and save some money at the same time. If the weather is conducive, go for a walk during your breaks during the workday. Who really needs to spend an entire 60 minutes eating lunch? The little chunks of calorie-burning activities add up. Something is better than nothing.
Intensity is Good: As your fitness levels improve, don’t be afraid to ramp up the intensity when you walk, cycle, swim, etc. Your heart will become stronger, and you will burn more calories as well. Your body will adapt to the increased workload that you give it. This is why group exercise classes are helpful because most folks will work harder if they are in a class environment. Check out /campuslife/recreation/fitwell-program/group-fitness/ for more information on our group classes on campus.
Start Slowly: If you are new to exercise, be sure to start slowly so you reduce the chance of getting injured.�� As the weeks continue, gradually increase the time of activity and the number of minutes per week until you eventually achieve the 150-minute goal. Be patient with yourself and don’t force the activity. Rome was not built in a day!
Muscle Up:��The benefits of doing just 20 minutes of resistance exercise three times a week are impressive. Benefits include a faster metabolism and less risk of developing diabetes, osteoporosis, and hypertension. Your body has over 600 muscles, and they are designed to be used!
150+: Once you begin to regularly achieve your goal of 150 minutes of activity within a week, please feel free to go beyond that time. Studies show that your risk for certain chronic diseases declines as your fitness level increases. Be sure to gradually increase your weekly activity time to minimize the risk for an injury.
Partner Up! Working out with someone greatly increases the chances for becoming a consistent exerciser. Find a walking buddy at church or in the office. If you own a dog, then he/she can become your walking partner.�� Another great way to help keep you going is to try some group exercise classes. Accountability is powerful!
Progression: As you become fitter and more comfortable with exercising, consider going from walking to jogging or simply increasing the pace on a bike ride or even join a cycling club or running club. Don’t be afraid to challenge yourself.
Fun Factor: If the activity is not enjoyable, you probably won’t stick with it. Find things you like to do and be consistent. Explore new group exercise classes or try hiking in a park you have not been to before. Find your activity niche and stick with it.

This monthly health and wellness column was written by Campus Wellness Coordinator Karl Lenser.��

How to reduce stress in the new school year

Ajani Oyindamola — Wed, 21 Aug 2019 21:33:12 +0000

Stress is something that all of us endure and would like to reduce as much as possible. Major stressors can come from financial woes, relationship problems, employment issues, and daily time/deadline pressures.�� Minor stressors such as traffic jams or waiting for extended periods of time prior to checking out at the grocery store can eventually build up to major stressors if one continually perceives�� these “molehills” as “mountains.” So why stress about stress?�� Excessive, unmanaged stress can lead to a variety of physiological responses that increase chances for cardiovascular disease. Stress will increase blood pressure and heart rate and will promote an increase in glucose to the bloodstream. These responses can lead to a premature weakening of blood vessels and can overload the heart muscle. Individuals who have a strong respiratory and circulatory system are much more resistant to the above-mentioned physiological trauma that can be caused by excessive stress.�� Excessive stress can also lead to emotional and psychological problems such as depression and anxiety in addition to a weakening of the immune system. It can also negatively impact relationships and cause individuals to seek drugs and alcohol as a way to cope. Stress is a powerful risk factor that needs to be managed and controlled. It is with us every day. We can’t eliminate it, but through proper management techniques, excessive stress can be kept under control. Here are a few ways that can help you reduce the stress in your life. Simple tips for stress reduction:

Simplify, simplify, simplify… Spend less and give more.��
Plan ahead when making a trip. Anticipate traffic congestion. Leave for your destination a few minutes early.
Exercise daily. It is one of the least expensive and effective stress reducers!
Get organized at home and at work. An uncluttered house and office leads to efficiency and less stress.
Pace yourself. Take a few moments every day to slow down and relax.
Delegate, delegate, and delegate. You can’t do it all by yourself.
Sleep: Get 7-8 hours every night, and your body and mind will be in better shape to handle the stressors that arise daily.
Eat a balanced and healthy diet that is low in fat and high in complex carbohydrates (whole grains, fruits, vegetables).
Always have a “Plan B.”�� Improvise when necessary. Be flexible.
Book a in our Wellness Center.
Prioritize your time. Set goals and deadlines. Make lists. Don’t trust your memory.
Learn to say NO!

This special column on healthy living was written by Campus Wellness Coordinator Karl Lenser.��

��Vlog��ý Little Rock international students celebrate food, fellowship, and friendship

Ajani Oyindamola — Fri, 15 Mar 2019 13:07:43 +0000

For a group of ��Vlog��ý Little Rock international students, the best table in town isn’t found at a fancy restaurant downtown. Instead, the best food and conversation can be found inside the Campus Wellness Center, where this small group of friends comes together every Friday in fellowship to share their weekly adventures. Ranjitha Hari, who is earning a doctorate in physics, started attending this informal Friday lunch club after meeting Campus Wellness Coordinator Karl Lenser during her first semester on campus. “Karl is the backbone behind this group,” Hari said. “He has met international students at different campus events, and he thought we would enjoy meeting for lunch every Friday. We cook different foods, and we talk about our different cultures. The conversations help us to improve our communication skills in English. The group has also helped me make friends. It’s good stress relief after a long week. We talk about different things, play cards, and enjoy food from around the world.” Beginning last semester, anywhere from five to 15 international students from India, Iraq, Pakistan, Ukraine, Moldova, Nepal, Nigeria, Malaysia, Saudi Arabia, and Bangladesh meet for lunch every Friday. The members range in age from 6-month-old Ameera Alzaid, the daughter of lunch club members Wejdan Alhamad and Mohammed Alzaid from Saudia Arabia, to Lenser, who considers himself the “grandpa of the group” at 60. “This is the best restaurant in Little Rock,” Lenser joked. “Where else will you get food from four or five countries in one location? This is social wellness at its finest. There is definitely a family atmosphere at these lunches.We learn words and phrases from a variety of languages from the various countries that are represented at the lunches. We discuss the differences in our cultures and enjoy hearing stories from a variety of topics including dating, arranged marriages, politics, religion, weddings, and education. The lunch gatherings promote social wellness and are very educational and fun.” Most members also appreciate the chance to build a sense of family and community while they are living far away from their homes. “I just met an international student earlier this week, and she didn’t know anyone,” said Shubham Ghorpade, a graduate student in construction management from India. “It’s like a family here. For others who are alone, it’s important for them to socialize.” Muize Lemboye, a mass communication graduate student from Nigeria, enjoys the bond that he has formed with other lunch club members. “My favorite part of lunch, I will not lie, is the food,” Lemboye said. “I am a foodie, and I also love learning about new cultures. I love to talk to people, and this group will laugh at my jokes, even if they are not funny. It’s nice to have a community like that.” For more information, contact Lenser at 501-907-8974 at kjlenser@ualr.edu.

The informal international student Friday lunch club enjoys a meal in the Campus Wellness Center. They include, from left to right, Karl Lenser, Rehnuma Seheli, Ameera Alzaid, Wejdan Alhamad, Mohammed Alzaid, Professor Avinash Thombre, Shubham Ghorpade, and Muize Lemboye. Photo by Benjamin Krain.

Massage chair newest addition to campus wellness program

Ajani Oyindamola — Tue, 28 Aug 2018 17:05:50 +0000

University of Arkansas at Little Rock faculty, staff, and students now have a new option for health and wellness on campus.�� The Campus Wellness Program is now offering the campus the use of a massage chair. Employees and students can book free 15-minute sessions with the massage chair at ��from 8:20 a.m. to 4 p.m. Monday through Friday. The chair is located in the Employee Wellness Center on the second floor of the Donaghey Student Center in room 201J. The massage chair offers zero-gravity, heated, full-body massages with eight preprogrammed options featuring shiatsu, Swedish, clap, tap, knead, and roll massage techniques. “I thought the massage chair would be beneficial to the campus and would be a great addition to the wellness program,” said Karl Lenser, campus wellness coordinator. “The massage chair helps people destress and puts a positive note on their day. I’ve had about 50 employees try the chair so far, and they’ve all been impressed when they finished the massage.” Ben Bloodworth, who works on the mechanical maintenance team in the Facilities Management department, said the massage chair is a positive addition to campus that has boosted his health. “I feel like it is an overall excellent body massage experience,” Bloodworth said. “I’ve had numerous professional massages in high-end salons and spas, and this exceeds the experience I’ve had in many of those places. The massage chair boosts productivity by increasing your health with a positive experience.” Lenser got the idea to bring the massage chair to campus after seeing the success of bringing chair massages to the annual Employee Wellness Fair for the past two years. “At the Employee Wellness Fair, the chair massages are very popular and well-received,” Lenser said. “The response to the chair massages helped fuel the desire to obtain a massage chair.” �� Vlog��ý Little Rock employees and students also have the option of using a table with massage rollers and heat action. The table is gentler than the massage chair and is great for the spinal column and back, Lenser said.

Registration open for Biggest Loser Boot Camp

Ajani Oyindamola — Mon, 27 Aug 2018 16:48:54 +0000

The University of Arkansas at Little Rock will host a Biggest Loser Boot Camp from Sept. 4 to Oct. 20 for ��Vlog��ý Little Rock students, employees, and members of the Fitness and Aquatics Center.�� During the seven-week challenge, participants will participate in at least three fitness classes and weigh in each week. Prizes will be awarded to the biggest losers of the week. Additionally, participants can compete in bi-weekly exercise challenges where they can win prizes. The person who loses the largest overall percentage of body fat at the end of the boot camp will be the grand prize winner. Participants may register in Donaghey Student Center Room 109D from 11 a.m. to 1 p.m. and 3-5 p.m. on Monday, Aug. 27, and Wednesday, Aug. 29, 2-4 p.m. on Thursday, Aug. 30, and 11 a.m. to noon and 2-4 p.m. on Friday Aug. 31. The boot camp costs $25. For more information, contact Naomi Watson, coordinator of fitness, at 501-569-3328 or nffletcher@ualr.edu.