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Monday 7am - 11am Tuesday 8am - 12pm Wednesday 7am - 11am Thursday 8am - 12pm Friday 7am - 11am

Wellness Institute and Research Center at Old Dominion University

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Wellness Institute and Research Center at Old Dominion University

The mission of the Wellness Institute and Research Center (WIRC) at Old Dominion University is to en Mon., Wed., Fri. 7am-11am

Forever Fit

Stay forever fit!

TEMPO

Exercise is essential to life, as it has been shown to improve outcomes for individuals with known chronic diseases, such as cardiopulmonary disease, diabetes, and stroke. Participants can improve their quality of life through increased strength and endurance. In addition to providing you with supervised exercise, this program also gives you the social support of joining with other patients who have similar conditions. The TEMPO program is conducted in compliance with guidelines from the American College of Sports Medicine and the American Association of Cardiovascular and Pulmonary Rehabilitation. Engaging in regular exercise will allow you to enjoy the retirement years with healthy and independent living. As we get older, many of us lose muscular strength and overall fitness. This makes us prone to falls and injuries and increases our likelihood to having chronic diseases like heart disease, diabetes and osteoporosis. But it doesn't have to be that way! Exercise slows the many effects of aging that can result from being inactive. No matter what your current age, your cardiovascular health, muscular strength and endurance, flexibility, and balance can be improved! Forever Fit provides supervised exercise activities including treadmill walking, stationary bicycling, rowing, strength training, flexibility exercises, and balance training. Tues., Thur., 9:30am-11:00am.

12/06/2022

With December being Seasonal affective disorder (SAD) month it's important to discuss the benefits of exercise on SAD. SAD is a condition in which people during particular seasons feel depression-like symptoms. However, research has shown that partaking in physical activity mitigates SAD symptoms, mood, and energy levels! As we approach winter time, try taking time out of your day to partake in exercise.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8079121/ #:~:text=Multiple%20studies%20have%20demonstrated%20that,therapy%20%5B18%2C22%5D.

$Osteoporosis is a bone condition that lessens your bone density, ultimately increasing the risk of fractures. However, e...$

11/18/2022

Osteoporosis is a bone condition that lessens your bone density, ultimately increasing the risk of fractures. However, exercise can counter this by strengthening your muscles and bones. Exercise can also reduce your risk of falls and improve your mobility by improving your posture, and balance. Before partaking in exercise, make sure to get cleared by a doctor, and choose the right form of exercise. Research shows that populations with osteoporosis should focus on weight-bearing aerobic exercise, resistance training, flexibility, and balance exercises. Improve your quality of life through exercise!

https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989

11/16/2022

Are you interested in improving your physical health, balance, mental health and more? Then try out yoga! This article by Johns Hopkins University addresses the many benefits of partaking in yoga. The authors of this article claim that yoga improves stress levels, heart health, arthritis symptoms, and balance! Try improving your health and wellness by practicing yoga!

https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga

11/04/2022

With November being diabetes awareness month, it's important to discuss the benefits of exercise on your endocrine system. An article by the American Diabetes Association states that exercise lowers your risk of diabetes by making your body more insulin sensitive. This means that exercise helps your body take in more glucose when you eat!

https://diabetes.org/healthy-living/fitness/getting-started-safely/blood-glucose-and-exercise

11/01/2022

Are you interested in learning how your blood glucose levels and blood vessel health change following inactivity? The Department of Human Movement Sciences is seeking active individuals, aged 18-40 and 55+ years of age to participate in a study in the Integrative Cardiometabolic Laboratory. Active is defined as participating in >90 minutes of exercise each week. The study involves assessing your free-living blood glucose levels and blood vessel health for 3-5 days while participating in your normal exercise routine, for 3-5 days during removal of exercise, and for 3-5 days following a return to exercise. Compensation is available for your time. If you are interested in participating, please contact Leryn Reynolds at lreynold@odu.edu or 757-683-4974.

10/19/2022

Improve your lower back pain with exercise. Lower back pain is a very common health condition in society. The authors of this review noted that 60%-80% of people will experience lower back pain at some point in their adult life. However, lower back pain can be treated with exercise! Following an exercise program that combines aerobic and resistance training is a great way to treat and reduce the risk of developing lower back pain. Aerobic training elicits healing properties in our bodies by enhancing blood flow and nutrients to the soft tissues in our back. Increasing muscular strength has been shown to reduce lower back pain by enhancing spinal support, and our range of motion. Don't let lower back pain impact your life. Implement daily physical activity and push back pain away.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/

10/07/2022

As we age our equilibrium, or balance begins to decline. This can be problematic as lesser balance increases the risk of falls. Experiencing a fall can be a major event as falls can cause a serious injury. However, exercise can help reduce the risk of falling! Partaking in regular exercise has been shown to improve balance by increasing muscular strength, muscular flexibility, and improve energy levels. Try incorporating balance exercises into your exercise training plan. Balance exercises include walking in a straight line, balancing on one foot, and sitting down and standing up without the help of your hands. Tai Chi exercises have also been shown to improve one's balance. This article justifies how essential consistent exercise is for our health. Lower your risk of falls by increasing the amount you exercise.

https://medlineplus.gov/ency/patientinstructions/000493.htm

10/03/2022

With October being breast cancer awareness month, it's a good idea to address that exercise lowers the risk of developing breast cancer. Exercise has been shown to aid in weight management, increase blood estrogen levels, and support immune system function, all which have been linked to developing breast cancer. The American Cancer Society claims that women who partake in 150-300 minutes of moderate physical activity, and 75-100 minutes of vigorous activity reduce their risk of developing breast cancer. However, if you live a busy life and don't always have time to partake in regular exercise, try adjusting your daily habits to be more active. Examples of this are walking or biking instead of driving, taking the stairs instead of the elevator, or exercising at lunch. Remember, research shows that exercise improves your health. Exercise isn't just a hobby, it's therapeutic modality for our bodies. Try taking time out of your days this month to be active!

https://www.komen.org/breast-cancer/risk-factor/lack-of-exercise/

09/23/2022

It's important for individuals with diabetes to exercise. This article by Harvard Medical School discusses the benefits that exercise has on managing diabetes. The authors of the article state that exercise lowers blood glucose levels, improves insulin sensitivity, and counteracts insulin resistance. The authors also state that any form of exercise has been shown to aid in lowering one's HbA1c levels. It is always a good idea to check your blood glucose levels before exercise. If it’s below 100 mg/dL you may need to eat a small snack before exercising to prevent hypoglycemia. Likewise, if your blood glucose levels are above 250 mg/dL you should not exercise.

https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes

09/15/2022

With the hot weather finally starting to taper, getting outside to exercise is a great way to experience the changing weather while being physically active. Fortunately, walking is one of the best ways to do this! Walking is a cost effective aerobic activity that has many physiological benefits. An article by Colorado State University explained that people that walk at least 4 times a week for 15 minutes live longer, and healthier lives compared to people that practice a sedentary life style. They also discussed that walking assists in maintaining a healthy body weight, reducing blood pressure, improving joint and back pain, and more. In addition, the author of the article said walking can help improve anxiety, fatigue, and motivation levels! Get outside, and get active through walking!

https://www.research.colostate.edu/healthyagingcenter/2021/03/23/the-benefits-of-walking/

09/09/2022

Improve your arthritic pain and joint stiffness through exercise. This article by the Mayo Clinic claims exercise is a vital modality for managing joint pain. The authors suggest the strength related adaptations from exercise are the mechanisms behind exercise improving arthritic pain. Increasing one's muscular strength in the musculature around one's joints will ultimately provide additional support to one's joints, and reduce any extra physical strain the joints are forced to perform. In addition, performing range-of-motion exercises can help reduce joint stiffness, and improve mobility. The authors recommend that populations with arthritis should ease into exercise slowly, and avoid overexercising. Keep this article in mind, and improve your arthritic pain, and life through exercise!

https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971

08/28/2022

This article by the American College of Sports Medicine (ACSM) discusses the effect of regular physical activity on cognitive function in aging populations. Cognitive function consists of memorization, attention span, and critical thinking skills that we rely on on a daily basis. However, cognitive function declines as we age. Fortunately, this can be managed with exercise! The author of this article found that aging populations that participate in high levels of physical activity reduce their risk of cognitive decline by 38%, and participants that exercise at low to moderate intensities reduce their risk of cognitive decline by 35%. Remember, your mental health is important to you. Take care of your body and mind with regular exercise.

https://www.acsm.org/blog-detail/acsm-blog/2022/05/20/cognitive-benefits-physical-activity-older-adults

Address

1006 Student Recreation Center 4700 Powhatan Avenue
Norfolk, VA
23529

Opening Hours

Monday	7am - 11am
Tuesday	8am - 12pm
Wednesday	7am - 11am
Thursday	8am - 12pm
Friday	7am - 11am

Telephone

+17576836407

Website

https://www.odu.edu/hms/wirc

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