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YMCA OF MONTCLAIR 25 Park Street, Montclair, NJ 07042 October 2017 Health & Wellness Department




We’ve certainly all heard that exercise is good for us, but did you know that regular exercise may significantly reduce your risk of getting breast cancer? A 2013 meta-analysis of 31 prospective studies showed the average breast cancer risk reduction associated with physical activity was 12% ( That is significant considering women in the US have a 1 in 8 (12.4%) life-time chance of getting breast cancer. Generally, the more you do the greater the health benefit. Studies have also shown that post-menopausal women gain the largest breast cancer risk reduction from exercise, primarily through weight control, so that is even more incentive to keep up a regular exercise program as we age. Also, if you already have a cancer diagnosis, regular exercise is vital to your ongoing health, so don’t give up! So how much exercise should you be aiming to perform? The Surgeon General recommends a minimum of 30 minutes of moderate intensity aerobic exercise (eg. brisk walking) most days of the week. Some studies have shown that there is an even more significant statistical reduction in risk of breast cancer with 4 - 7 hrs weekly of moderate to vigorous physical activity. The bottom line is to keep moving regularly. Even increments of 10 minutes of moderate intensity exercise at a time all count, so there are many ways to build up your total daily activity levels and make it part of your lifestyle. As always, it’s important to have a balanced exercise program that focuses on cardio respiratory training, with at least 2 muscular strengthening sessions per week. Other activities that focus on breathing, mind/body work, and flexibility will round out your program. What is there not to love about exercising?! Keep in mind the numerous other benefits we all gain, such as: lower risk of developing other chronic conditions like diabetes and heart disease, lower risk of premature death, lower risk of falling, symptom reduction of conditions like arthritis and fibromyalgia, reduction in stress and depression, improvement in emotional well-being and cognitive function, strengthening of bones and muscles, increase in energy levels, range of motion, agility, and overall quality of life. If you need guidance, certified personal trainers and breast cancer exercise specialists are on staff. By Gigi Gould, AFAA Certified Personal Trainer Group Exercise Instructor LiveSTRONG Instructor Silver Sneakers Instructor Pilates Instructor

Our GAD event was a huge success. Not only were we all glowing but we were able to raise more than $1000 to help those affected by the latest hurricanes that impacted the south east of our country. Within the 3 hour event, more than 100 people were able to enjoy Glow in the Dark Zumba, yoga, line dancing, cycling, boot camp, athletic conditioning and aqua classes. We also had a nice glowing station, delicious food and mocktails to make the evening more enjoyable and make everyone feel welcome at our “home”. Some participants asked to have another Glow After Dark soon. Should we do another event like this one again? What do you think? Let us know.

DO YOU HAVE QUESTIONS, COMMENTS, IDEAS? Contact: Washima Redding Senior Health & Wellness Director at [email protected] 1

I AM A SURVIVOR IN MEMORY OF IN SUPPORT OF At the YMCA of Montclair we believe that all people deserve to have the right of a healthy lifestyle. This is why we put so much dedication into our Chronic Disease Programs; DEP (for people with diabetes or pre-diabetes) One Step (for those with affected by multiple sclerosis) and LiveSTRONG (for cancer survivors). For the month of October (Cancer Awareness Month) please, make your generous donation to help and support our LiveSTRONG program at the YMCA. The LiveSTRONG program at the YMCA helps cancer survivors reclaim their health and wellbeing following a cancer diagnosis and treatment. Purchase a “brick” today at the front desk in memory/ support/honor of someone you know touched by cancer.


1 $40 per person

3 $120 per person

5 $200 per person

10 $400 per person

All prices reflect the package price for hourly sessions. Get a great 1 hour workout in a small group environment with friends, family members, co-workers, or YMCA buddies! Don’t forget to check our Young Athlete Training great prices, designed for any teen athlete looking to improve their overall performance. Working out with others is more fun and helps increase motivation and commitment.


“For Social Responsibility”: Our Mission On Friday October 6th from 7:00 until 8:30 pm we are having a Zumbathon to raise money and collect goods (diapers, canned goods, batteries, flashing lights and hand sanitizer) for those affected and impacted by the recent hurricanes and earthquakes in Mexico and Puerto Rico. Our talented Zumba instructors are donating their time and expertise to make a great party to help raise awareness of the importance of giving and supporting others in need. The entire island of Puerto Rico and parts of Mexico are completely devastated by the tremendous impact of these natural disasters. It will take months if not years to bring some sense of normalcy to these people. Let’s get together and make an impact in the lives of others. So come bring your friends, family, neighbors, ask people for donations and join us Friday the 6th to

Choose healthy ingredients, mostly vegetables, fruits, legumes, and whole grain crackers. Make hummus, guacamole, chicken and or tuna salads adding different ingredients to bring flavor and color. Presentation is a must! Be creative arranging the food combining colors and use different size containers and trays.

have a great Zumbathon for a great cause. 2