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South Dakota American Legion district meeting ... - Pioneer Review

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The Bison Courier • Thursday, March 14, 2013 • Page 9<br />

Govenor Daugaard declares<br />

March 20th “Joseph Kvale Day”<br />

Become a winning armchair athlete<br />

For many people, finding time to<br />

work out after a long day at the office<br />

can be challenging. Running<br />

errands, preparing dinner, coordinating<br />

after-school activities for<br />

the kids, and more – all take up<br />

precious free time. But being even<br />

moderately active is a great way to<br />

live an overall healthier lifestyle,<br />

with increased energy and reduced<br />

stress. The “Physical Activity<br />

Guidelines for <strong>American</strong>s,” issued<br />

by the U.S. Department of Health<br />

and Human Services, recommends<br />

30 minutes of physical activity a<br />

day for adults at least five days a<br />

week. Yet, some studies reveal<br />

that many adults watch an average<br />

of five or more hours of TV a<br />

day.<br />

Incorporate activity into your<br />

downtime with simple exercises<br />

that you can do in the comfort of<br />

your living room, says Amy Goldwater,<br />

M.S., fitness educator, former<br />

body building champion, and<br />

physical fitness expert for TOPS<br />

Club, Inc. (Take Off Pounds Sensibly),<br />

the nonprofit weight-loss support<br />

organization. “Don’t use commercial<br />

breaks for trips to the<br />

fridge,” notes Goldwater. “Instead,<br />

approach the 15-plus minutes of<br />

ad time per hour as great opportunities<br />

to burn calories.”<br />

Get Moving<br />

Turn your regular TV shows into<br />

active workout routines and make<br />

a game out of watching them.<br />

Start by preplanning. For each<br />

workout, choose to focus on one<br />

part of the body – like your abdominal<br />

muscles – or incorporate a<br />

combination of exercises, as a sort<br />

of a TV-circuit workout. Or, create<br />

several routines and switch them<br />

around for fun.<br />

Keep workout equipment on<br />

hand by stashing small weights,<br />

resistance bands, and a yoga mat<br />

near the TV. If you have a stationary<br />

bike or other fitness machines<br />

at home, set the equipment up so<br />

you can watch while you exercise.<br />

Break for Commercials<br />

The following cardio and strengthbuilding<br />

exercises require no special<br />

equipment – just floor space in<br />

front of a TV. Variations on this<br />

low-impact but effective routine<br />

can be adapted to fit almost any<br />

TV program that includes frequent<br />

breaks for messages “…from<br />

our sponsors,” like sporting<br />

events. Encourage family and<br />

friends to join in too, and get fit as<br />

a group.<br />

• 30 seconds of marching in place<br />

(or in a chair)<br />

• 10 chair-dips (from the waist)<br />

• 30 seconds of jumping rope<br />

• 10 wall push-ups<br />

• 10 crunches<br />

• 30 seconds of jumping jacks<br />

• 10 lunges<br />

• 30 seconds of plank<br />

• 10 front leg lifts<br />

• 10 side leg lifts<br />

• 10 water bottle curls<br />

ST. Patrick’s Day SAFE - Don’t rely on “Irish luck”!<br />

Communities across America<br />

are gearing up for their St.<br />

Patrick’s Day celebrations. St.<br />

Patrick’s Day is supposed to be a<br />

time to celebrate the “Irish” in all<br />

of us as we gather with friends,<br />

but it can quickly turn to tragedy<br />

if YOU choose to mix drinking and<br />

driving. Lemmon SAFE Communities<br />

wants to urge YOU to keep<br />

the roads safe by drinking responsibly<br />

and designating a sober<br />

driver BEFORE the fun begins.<br />

Driving impaired or riding with<br />

someone who is impaired will take<br />

more than the “luck of the Irish”.<br />

The tragedies and costs from<br />

drunk driving are not limited to<br />

death, disfigurement, disability or<br />

injury. They can also lead to<br />

trauma and financial costs of a<br />

crash or an arrest. That “pot of<br />

gold” won’t be enough to pay for<br />

legal fees, fines, court costs, getting<br />

your license back, higher insurance<br />

rates, lost wages…the list<br />

goes on.<br />

Plan ahead:<br />

•If you are going to drive, NO<br />

amount of alcohol is safe.<br />

•If you drink, DON’T drive!<br />

•Designate a sober driver before<br />

the celebration starts.<br />

•If you see someone has had too<br />

much to drink, find them a way<br />

home.<br />

•If you see a drunk driver on the<br />

road, don’t hesitate to call law enforcement.<br />

REMEMBER! The “luck of the<br />

Irish” won’t be enough to keep you<br />

safe if you drink and drive!

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