Category Archives: Fitness

Being physically active in college is a great way to manage stress and maintain a healthy lifestyle.

Extreme Stater 2017 Heats Up the Competition at Stone Valley

On Saturday, October 14th, 2017, Penn State Health Promotion & Wellness and Campus Recreation partnered to host the fifth annual Extreme Stater outdoor adventure race. Held at the Stone Valley Recreation Area, 23 teams navigated their way through eighteen different obstacles ranging from mental, physical, and team-building challenges.

Racers take off from the start

Prior to the race, teams strategized how they would navigate through Stone Valley. Each team received a map at check-in, along with t-shirts, a goodie bag and race numbers. While some teams competed for the prizes, all were there for the fun! During the race, students enjoyed friendly competition and “outside of the classroom”  learning.

Team 11 works their way through the ‘team traverse’ obstacle.

Each team, comprised of four racers, had to travel from the West to the East side of Stone Valley’s Lake Perez through eighteen obstacles challenging each racer’s physical and mental abilities. Racers completed the group traverse, trail run, mud crawl, zip line, rock climbing, and so much more to try and win first place. Winners were based on how many obstacles their team finished and how quickly.

This year, we are congratulating the PSU Peacocks for winning first place for the third time in a row, finishing in only one hour and eleven minutes! Congratulations to all of the teams that competed, and thank you to both the participants and volunteers for making this the best Extreme Stater race yet! This is an event that students look forward to each fall semester. Get ready for another year of Extreme fun, we’ll see you in 2018!

Ranking of Teams

1st Place: the PSU Peacocks

Members: Jason Cornell, Colin Fisher, Emily Peacock, Elizabeth Morgan Time: 1 hour, 11 minutes

2nd Place: Buns on the Run

Members: Olivia Dickerson, Christoph McLane, Koby Allen, Leah Markevic Time: 1 hour, 14 minutes

3rd Place: The Extreme(ly Unathletic) Staters

Members: Tyler Bowes, Victoria Arnold, Natalie Mammel, Ryan Fritz Time: 1 hour, 23 minutes

4th Place: Barb 2.0 Members: Craig Miller, Justin Roarty Sarah Wolverton, Christina Cheruka Time: 1 hour, 25 minutes

5th Place: Team Hard Bodies

Members: Carolyn Hancock, Noah Walls, Gianluca Alonzi, Megan Menzel

Time: 1 hour, 28 minutes

6th Place: Game On

Members: Tommy Walters, Nate Albergo, Isabella Urbina, Lindsey Scarpa

Time: 1 hour, 32 minutes

7th Place: JENT

Members: Noah Chast, Jenna Pelawitz, Tyler Dolgos, Eileen Reiley

Time: 1 hour, 35 minutes

8th Place: Worst Pace Scenario

Members: Avery Reale, Levi Renninger, Lauren Nelson, Sydney Pellegrini

Time: 1 hour, 37 minutes

9th Place: Team 14

Members: Sabrina Pellegrini, Eve Jones, Dor Tillinger, Kyle Akley

Time: 1 hour, 40 minutes

10th Place: Call Me a Cab

Members: Monica Seglar Arroyo, Valentin View, Elizabeth Rea, Pierre Bouhaddane

Time: 1 hour, 40 minutes

11th Place: A Case of the Runs

Members: Bill Manning, Delaney Padgett, Ting-Wen Wang, Daniel Marks

Time: 1 hour, 41 minutes

12th Place: Garbanzo Beans

Members: Kathryn Hayden, Heidi Myer, Jefferey Gleason, Nathaniel Ensanian

Time:1 hour, 43 minutes

13th Place: Shake and Bake

Members: Hannah Willig, Melissa Martin, Taylor Clayton, Naveed Stegamat

Time: 1 hour, 47 minutes

14th Place: The 100 Acre Woods

Members: Nisha Sheth, Alex Campbell, Kathleen Campbell, Tim Walter

Time: 1 hour, 48 minutes

15th Place: Team Aurora

Members: Edward hegemann, Arin Lewis, Emma Domico, Samantha Mathews

Time: 1 hour, 49 minutes

16th Place: Back to the Roots

Members: Francisco Menendez, Sarah Pfaff, Christian Cantos, Catherine Hoover

Time: 1hour, 51 minutes

17th Place: Team 6

Members: Claire Rosenberger, Aditya Kalgutkav, Kelsey Neff, Ayush Thomas, Kelcie Guns

Time: 1 hour, 54 minutes

18th Place: Team 22

Members: Gabriella Disla Otero, Alexandra Valentin, Jose Flores, Waldemar Rivera

Time: 2 hours, 1 minute

19th Place: Team 23

Members: Emma Clement, Emily Strohm, Grady Weinheimer, Andrew O’Neill

Time: 2 hours, 4 minutes

20th Place: 2Good4U

Members: Papon Jungwiwattanaporn, Kittichote Veeranuntawet, Kanchita Klangboonkrong, Prapassorn Numkiatsakul

Time: 2 hours, 15 minutes

21st Place: Procrastination Station

Members: Kerstyn Auman, Christina McMahon, Shane Varugnete, Tyler Sullivan

Time: 2 hours, 15 minutes

22nd Place: Wildlives

Members: Matthew Mo, Deniz Siso, Nathan Danz, Wenziao Xi

Time: 2 hours, 19 minutes

23rd Place: SMAK

Members: Sabrina Rostu, Alex Lettieri, Mark Nusser, Kahil Fortson

Time: 2 hours, 20 minutes

Congratulations to all of our racers! Additional pictures can be found on the Healthy Penn State Facebook page.

Supplements vs. Food: Who Wins?

With multiple nutrition supplement chain stores opening in State College, many students may be wondering whether or not they should take supplements.  The number of protein powders and vitamin supplements on the market can definitely cause consumers to feel confused and overwhelmed. Don’t worry, a dietitian can help you to become a more informed consumer!

Many students find protein powders to be a fast and convenient source of nutrition. Whey protein, which contains branched chain amino acids, is a popular protein powder. However, supplements are not regulated by the FDA in the same way that food and medication are regulated. Supplements can be put on the market without any proof that they are safe or that they work. The FDA can remove the product from the market later if they deem it to be unsafe.  The good news is that animal and vegetable sources of protein can meet all of your protein needs. If your goal is to build muscle, be sure to get a variety of protein from foods like chicken, fish, lean beef, low-fat dairy, nuts, tofu and beans. Fast and convenient food sources of protein include individually packaged servings of tuna, chicken, chocolate milk, cheese sticks, peanut butter, hummus, and trail mix.  The Recommended Dietary Allowance (RDA) for protein is [0.8 x your body weight in kg = _____ g protein/day].

When it comes to vitamins and minerals, most people can meet their nutritional needs by eating a well-balanced diet. Researchers have found that fruits and vegetables have protective properties that prevent cancer, while vitamins supplements do not.

The bottom line: Real food is the best fuel source for your body, and most healthy people can meet all of their nutritional needs with food alone. Your energy levels are best when you eat a balanced diet, get adequate sleep, and exercise regularly. If you’d like more help with planning a healthy well-balanced diet, make an appointment with a dietitian by calling 814-863-0461 or by visiting the UHS website.

Free Bike Safety Workshop

In association with Penn State’s Coming Out Week, Transportation Services, in partnership with the LGBTQA Student Resource Center, the Gender Equity Center, and Health Promotion and Wellness, is sponsoring a free bike safety workshop for women and the LGBTQA community on Tuesday, Oct. 10 from 3 p.m. to 5 p.m. The workshop will be held at 117 Weston Community Center at Penn State’s White Course Apartments.

Open to students, faculty and staff, as well as local community members (ages 18 and older), this workshop will teach participants the rules of the road and bike safety skills in a safe and inclusive environment. The workshop will also include an outdoor portion where participants will apply what they’ve learned on a beginner-friendly practice course at the Brown 11 parking lot. All participants must bring a bike and helmet to participate.

Following completion of the program, all participants will receive a free pair of Penn State bike lights.

For more information or to RSVP for the event, please email biking@psu.edu. Spaces are limited and RSVPs must be received by noon on Tuesday, Oct. 10. More information on Penn State’s Coming Out Week events can be found via the link below:

https://goo.gl/73kj3G

Health Promotion and Wellness offers individual wellness services

Health Promotion and Wellness is now offering free Wellness Services for students. The services are designed to help students increase knowledge and learn new skills that contribute to healthy behaviors and academic success.  Services are available for:

  • Financial Wellness
  • Healthy Relationships and Sexual Health
  • Nutrition/Healthy Eating
  • Physical Activity
  • Sleep
  • Stress (Relaxation and Time Management)

Each service includes three 1-hour sessions. Trained peer educators deliver the services. Students can schedule an appointment by calling 814.863.0461.  The services are located in the Wellness Suite, 20 Intramural Building.

Outdoor Activities

When the sun is shining and you have a few free hours, check out these fun activities to get you moving:

  • Go for a walk- this is one of the simplest ways to be active and offers numerous health benefits. Maybe a nature walk is for you or maybe local streets are your thing. Here’s a campus map if you’re at Upark! https://sites.psu.edu/healthypennstate/files/2016/09/Campus-Run_Walk-Map-accessible-version-2gmv9mi.pdf
  • Kick your hiking up a notch and try out rock scrambling. This fun blend of hiking and rock climbing is a great total body workout that improves cardiovascular health, strength, and flexibility.
  • Grab a friend and a Frisbee and head outside for a light and fun workout. Disk golf may be your next favorite activity. Check it out! http://www.pdga.com/introduction
  • Go Kayaking, paddle boarding, surfing, swimming… the list goes on and on. If you live near water your options are endless. Check out Lake Perez at Stone Valley for boat rentals

For more fun activities and local outdoor events check out onlyinyourstate.com (1) to see all your state has to offer.

Check out Penn State Adventure Recreation for all of your adventure needs!

  1. Only In Your State | Discover What’s In Your Own Backyard. (n.d.). Retrieved from http://www.onlyinyourstate.com/

Exercise is Medicine Earns Gold Status

Penn State’s Exercise is Medicine on Campus program (EiM-OC) recently received gold-level status from the American College of Sports Medicine (ACSM). By actively implementing physical activity as a vital sign of health, Penn State EiM-OC was awarded gold level recognition at the World Congress meeting in May 2017 (1).

EiM-OC aims to improve the health and wellbeing of students and faculty through physical activity. The initiative encourages physical activity as part of everyday life and overall health.  At Penn State, EiM-OC initiatives include campus walks, push-up challenges, classroom presentations and promoting campus health services & fitness centers on social media. Every year in October, Kinesiology students and faculty spend a week at locations around University Park engaging the campus community in exercise and general physical fitness. The outcomes from the 2016 EiM week are available on Penn State’s EiM website (2).

Penn State EiM was founded in 2012 and awarded silver status in 2015 and 2016. Dr. Melissa Bopp, associate professor of kinesiology, and Zack Papalia, EiMOC coordinator, hope to reach even more students and increase the impact on the Penn State community in 2017-2018.

  1. http://www.exerciseismedicine.org/support_page.php/recognition-program/
  2. https://sites.psu.edu/psueim/eim-2016-outcomes/

Tread Desk

Have you ever tried to study or read over your notes while on the elliptical, treadmill, or stationary bike? You might want to try one of the new walking treadmill desk at the White Building Fitness Center. UPUA and Campus Recreation partnered up to bring this specialized, walking treadmill desk to Penn State. Located in the hallway to the right of the fitness center entrance, this ‘Tread Desk’ allows the user to be as productive as they would be at a regular desk, while stretching their legs and racking up steps.

Recent research has shown that sitting for too long each day is detrimental to one’s overall health[i],[ii] and has shown that Americans, on average, sit too much and exercise too little. According to Harvard Health Publications, the average person is inactive for over half their day, which can lead to lower cardiovascular health and higher rates of type 2 diabetes, cancer, and cancer-related deaths in very sedentary people[iii],[iv].

Walking treadmills like the Tread Desk provide a unique solution for individuals who would like to be more active, but due to the nature of their job, school, or other obligations, do not have time. From answering emails to reading over flash cards, the Tread Desk is a great way to multitask and save time, while getting some steps. The Tread Desk is in White Building for a trial period, so try it soon!

Looking for other ways to move more, sit less, and increase your daily steps? Then check out the Walking Club! Every Monday at 4:30 pm, students meet up in the lobby of the Student Health Center  and, weather permitting, walk outside for about an hour. The route changes each week.  The participants get to decide where they want to walk. Now that the weather is getting warmer, come hang out with Healthy Penn State Ambassadors for a fun and relaxing walk.  It’s a great way to end your Monday and start your week off on the right foot!

Written by Healthy Penn State Ambassador, Michelle Mehallow

[i] American Heart Association News – Sitting Too Much Can Increase Heart Disease Risk. http://news.heart.org/sitting-too-much-may-raise-heart-disease-risk/

[ii] Mayo Clinic – What are the Risks of Sitting too Much? http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

[iii] Biswas A, Oh PI, Faulkner GE, Bajaj RR, Silver MA, Mitchell MS, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Ann Intern Med. 2015;162:123-132

[iv] Corliss, Julie. “Too Much Sitting Linked To Heart Disease, Diabetes, Premature Death – Harvard Health Blog”. Harvard Health Blog. N.p., 2017. Web. 24 Mar. 2017. http://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618

 

Winter Thaw 5K

On Saturday, February 25th, Penn State Club Cross Country hosted the third annual Winter Thaw 5k. Despite the rain and wind, a number of students and community members came out to participate in the 3.1 mile course. The race kicked-off at the Institute of Science and Technology Building, looped around the Penn State Golf Courses, and finished just outside the HUB-Robeson Center.

The top five finishers for men and women are:

Men

  1. Andrew Sell
  2. Mark Puleo
  3. Matthew Balogh
  4. Ray Friend
  5. Bryan Moon

Women

  1. Leah Narkevic
  2. Amy Mohler
  3. Marissa Fritz
  4. Rita Concannon
  5. Steph Vignette

Each finisher received a KIND bar as they crossed the finish line. The top 5 male and female place winners received gift cards to Rapid Transit Sports. A big congratulations to all the runners! Healthy Penn State would like to thank the race volunteers who helped set up, marshal, and tear down the race.

 

Stay Active this Winter

Are you ready to make some changes to your current exercise program? Does winter make it tough to get motivated for exercise?  Here are some tips to help make those changes and focus on a healthier you:

  1. Try a new workout class – Penn State Fitness has plenty to choose from!
  2. Meet with a personal trainer and develop a new exercise routine
  3. Go to the gym or an exercise class with a friend
  4. Schedule exercise like you schedule classes and meetings and make it non-negotiable
  5. Choose an activity you enjoy doing – basketball, yoga, skiing, etc.
  6. Look for clubs on campus that support indoor exercise and fitness – Indoor Activities
  7. Join the free walking group – Mondays 3:45-4:45 at Rec Hall track