Day 3 | Monday, March 30

After the rainy weekend today is a great day to get out and enjoy some fresh air. Warmest day of the year (so far) coming up!  Get out for some cardio and also read below to start a push up challenge, get your family and friends to play along!
Check at the bottom of this post for the WEST Express Trivia Crossword Puzzle – see Sunday’s post for the puzzle if you haven’t done it yet!

Running/ Walking OR Riding (See Below) 
10 & Under 10 – 20 minutes (1 – 2 miles)
12 & Under 20 – 30 minutes (2 – 3 miles)
14 & Over 20 – 40 minutes (1 – 4 miles)

Biking is great too (remember to stay on the trails and wear a helmet!) – the general rule of thumb is that you need to bike 3:1 ratio of what you would for running to gain the same benefits of the workout.  For example if you are to run 2 miles, you would need a 6 mile bike to get those same cardio benefits. 

Biking
10 & Under  20 – 40 minutes
12 & Under  30 – 60 minutes
14 & Over     40 – 80 minutes 

4 Week 50 Push Up Challenge – starts TODAY!  See the tips and link of proper form below. For those that are more advanced (Seniors who are already do push ups on a regular basis –  double this chart)
I remember years ago when William Currie went off to summer camp for two weeks he asked what he should do when he was gone. I said Push ups. He listened! He came back from camp super strong. SO THEY WORK with minimal time and equipment. 

Push ups are simple and setting a goal keeps a person on track for consistency. 
Why are Push Ups good for a person:
From Healthline Magazine Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength
Use this link to view a quick video of a push up with good form and some tips:
Tips for proper form

When performing a pushup:

  1. Keep your back straight and your core engaged.
  2. Your butt should be down, not lifted.
  3. Your body should form a straight line. Don’t arch your back or let your body sag down.

https://www.healthline.com/health/fitness-exercise/pushups-everyday

CROSSWORD PUZZLE RESULTS:

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