Monday Campaign: Walk Week Is Around the Corner; Get Prepped & Fuel Your Body! 

Can you feel that? Spring is in the air! The seasons are shifting and warm weather is quickly approaching. Likely accompanying those temperate breezes and bursts of sunshine is a desire to get outside, hike, camp or even play some pickleball. Whatever your activity of choice — even if it’s just a brisk walk with a colleague during NOVA Walk Week — you’ll want your body to be prepped and ready for any level of physical exertion.

Whether you’ve been hibernating all winter or engaging in routine physical activity, a little bit of prep can go a long way. To work out safely and effectively, you must prepare your body and your mind. March is National Nutrition Month, the perfect time to focus on fueling our workout and staying hydrated. 

Power Your Workout with Proper Nutrition
What you eat before and after exercise is almost as important as the workout itself. Food is fuel — it gives the body the energy to be active and focused, and it also provides the nutrients required to build muscle and bone strength. Proper food choices also help the body recover after a workout.

Stay Hydrated
The health benefits of water are significant. The human body depends on water to help the heart pump blood, effectively regulate temperature, promote digestion, support weight management, improve cognition, flush toxins from organs, carry nutrients to cells, prevent fatigue and improve joint health. About 60% of your body is made of water. Being dehydrated will make you feel tired and drained of energy — not exactly how you want to feel before a workout.

So how much water should you drink? That’s a good question! According to the Mayo Clinic, an individual’s water needs depend on several factors, including overall health, age, body size, climate, activity level and lifestyle. Highly active people lose more water due to perspiration and weather conditions. Less active people who are healthy may not need to drink as much. No single formula fits everyone. If you have questions, talk to a health professional about proper fluid intake. Don’t wait until you’re thirsty to have a drink of water. Signs of thirst could mean you’re already dehydrated. 

• Taste Boosters. If you find water boring, infused water might be just the thing for you. Infusing tasty flavors — with fruits, vegetables, herbs, edible flowers or spices — can make water a lot more interesting. Stir in a little lemon or lime juice for a natural, low-calorie citrus boost, or make your own infused water. Add the ingredients to a jar or bottle of water, then let it sit. When you’re ready to take a drink, use a straw or strain out the fruit. You can also purchase an infuser bottle or pitcher that traps the ingredients while allowing the flavor to seep into the water. 
• High-Water-Content Fruits and Vegetables. Although drinking water is essential, you can consume a significant amount of water by including a variety of water-rich fruits and vegetables in your diet. Many fruits and vegetables, including watermelon, grapefruit, tomatoes, cucumbers and spinach, have a high-water content. Want more options for water-rich fruits and vegetables? Read this article.

Use this Monday as a reminder to focus on properly fueling your body for an effective workout. Next week, we’ll discuss warming up, cooling down and stretching.

Remember to use the Monday Check-In to support your wellness efforts. Each week, take what you need and leave what you don’t!

Submitted by: 
Dahlia Henry-Tett, Chief Wellness Officer (CWO), employeewellbeing@nvcc.edu