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