May Newsletter 2014 - Northern Cheyenne Tribe

May is National Physical Fitness and Sports
Month.
Daily physical activity has significant health benefits,
including substantially reducing the risk of cardiovascular disease, type 2 diabetes, certain cancers, obesity, osteoporosis, anxiety, and depression. Physical
activity even lowers cholesterol and blood pressure. Melissa Johnson, the Executive Director of
PCPFS, states, "Americans of all ages need to incorporate more movement into their daily lives. Adults
need at least 30 minutes of activity 5 days each
week. This can be done by choosing to
bike or walk instead of driving; taking
stairs instead of elevators; or pushing a
lawnmower instead of riding one. Children need at least 60 minutes of daily
active play. They need to run, climb,
jump, and just get up and move around,
away from their desks, the television,
and computer games.”
Set realistic short- and long-term
goals
You can also motivate yourself by setting short- and longterm goals. Break down your fitness goals into graduated
steps that will logically take you from your short-term goals
to the long –term ones. For example:.
Get Physical
Do What You Love
Physical activity helps control weight,
builds lean muscle, reduces fat, promotes strong bone, muscle and joint
development, and decreases the risk
of obesity.
Physical activity is an essential component of a
healthy lifestyle. Combined with healthy eating,
it can help prevent a range of chronic diseases,
including heart disease, cancer, and stroke,
which are the three leading causes of death.
Physical activity helps control weight, builds
lean muscle, reduces fat, promotes strong
bone, muscle and joint development, and decreases the risk of obesity.
The U.S. Department of Health and Human Services (HHS) recommends that adults get at least
2½ hours of moderate to vigorous physical activity each week. You don’t have to do it all at
once; you can spread this activity out over easy
30-minute increments, five days a week. Or you can
choose from many activities and do them in bouts of 10
minutes. The HHS also advises doing musclestrengthening exercises 2 or more days a week.
1. I will check with my doctor to see if there are any restrictions or cautions I should be aware of, before I
start my new activities.
2. I will begin with 2 sessions of brisk walking for at least
10 minutes (for a total of at least 20 minutes each day)
for the first two weeks.
3. I will walk briskly for 30 minutes every morning and do
15 minutes of strength training every other day for the
next three weeks.
I will jog or cycle for 30 minutes every morning and add 10
more minutes to my strength training routine.
Way to go!
Giving yourself a simple reward when
you reach you short- or long-term goals
can be highly motivating. It reinforces
the good work that you’re doing and inspires you to do more.
HAPPY BIRTHDAY TO ALL THE CHILDREN IN
THE CCDF PROGRAM FOR THE MONTH OF
MAY.
NOTICE ON MAY 12-16TH, CCDF OFFICE
STAFF, (CINDY, MARIAH, CARRIE) WILL
BE OUT ON TRAINING. PLEASE HAVE
ALL PAPERWORK HANDED IN OR SEE
NORTHERN CHEYENNE
Preventing Tick Bites
While it is a good idea to take preventive measures against ticks yearround, be extra vigilant in warmer months (April-September) when
ticks are most active.
Avoid Direct Contact with Ticks
 Avoid wooded and bushy areas with high grass and leaf litter.
Walk in the center of trails.
Find and Remove Ticks from Your Body

Bathe or shower as soon as possible after coming indoors
(preferably within two hours) to wash off and more easily find
ticks that are crawling on you.
 Conduct a full-body tick check using a hand-held or full-length
mirror to view all parts of your body upon return from tickinfested areas. Parents should check their children for ticks under
the arms, in and around the ears, inside the belly button, behind
the knees, between the legs, around the waist, and especially in
their hair.
 Examine gear and pets. Ticks can ride into the home on clothing
and pets, then attach to a person later, so carefully examine pets,
coats, and day packs.
Tumble clothes in a dryer on high heat for an hour to kill remaining
ticks. (Some research suggests that shorter drying times may also be
effective, particularly if the clothing is not wet.)
CHILD CARE STAFF
*LUCINDA BURNS*
CHILD CARE SPECIALIST
*MARIAH WALKSLAST*
OFFICE MANAGER
*CARRIE SMALL*
ACTIVITIES COORDINATOR
PHONE 477-8341
OR 477 8371