Doug Martin, physical therapist at the Wellness Center, offers these tips for safe exercising.

Q: How do I avoid injuring myself when I exercise? 

Exercise is vital to your health. It strengthens your heart, lungs and muscles, improves your balance and much more; but injuries can interrupt your exercise routine and make you timid about returning to activity. Try following these tips to avoid injury.

1. Don't be afraid to ask questions. The Wellness Center staff members are trained to help you avoid injury. They are happy to answer your questions -- whether that question pertains to a yoga pose, stretching or one of the machines. The staff can also insure that you are doing exercises correctly right from the start.
2. Take it slow. Start exercising a few minutes at a time and then gradually increase time and level of activity. 
3. When beginning a strength training program, start with lighter weights and work your way toward heavier weights. Always use a spotter when using heavier free weights. Lifting too much weight can strain muscles and lead to injury.
4. Listen to your body. It is common to be tired or to experience sore muscles after a workout. A day of rest can be important to help restore the muscles. If movement causes sharp or localized pain, stop immediately and talk to a staff member.

If you are injured, take reasonable steps, like rest, ice, compression and elevation; if you are not seeing some improvement by morning, call your doctor. He or she may want to see you or refer you to therapy. Delayed treatment can make an injury worse.

Be sure to talk with your doctor before starting any new exercise program.

The Holiday Potluck will be all day on Friday, December 16.

Bring your favorite holiday dish to share and celebrate the

holiday season with your fellow members.

Thank you for your great responses to last month's member question. Here are the best tips we received on how to maintain your weight during the holidays. 

• Plan ahead! Don't let food just happen. If you know you are going to have a luncheon, party or other event, think ahead as to what you will need to do to keep your daily and weekly calories balanced.
• Walk, walk, walk. Consider the amount of food you generally eat, and try to eat only a little more. Then go outside and enjoy the Fall. Walk, walk, walk.
• Increase exercise by adding it into holiday activities. A hike on Thanksgiving morning. Walking with friends before meeting for coffee or holiday lunch. Shifting to two workouts per day. Plan ahead - eat lighter/healthier on days where you have evening parties so you can enjoy some holiday treats.

If one of these tips is yours, you have won a stainless steel Wellness Center water bottle for your excellent submissions. The bottles can be picked up at the Wellness Center.

Find Us on Facebook

Fauquier Health Wellness Center is now on Facebook. Be sure to 'Like' our Facebook page for the latest

tips, trends and health news.

• Friday, December 23: Open 5:30 a.m. to 6 p.m.
• Saturday, December 24: Open 8 a.m. to 12 noon.
• Monday, December 26: Closed

Had a check-up lately?

Of your exercise program, that is! The Wellness Center offers quarterly fitness reassessments to the membership. This complimentary program provides an opportunity to take physical measurements of your progress, such as flexibility, body composition, and balance. Based on those findings, your current exercise program can be updated with new challenges.

Constant change equals continual progress! Here's what our members are saying about the program:

I feel it is important to assess my program so I can continue to maintain and improve my exercise regimen.

It is important for me to see the results of my efforts, especially since they aren't always visible!

It's a great way to keep track of how I've improved over a long period of time. It's easy to get caught up in the short term, but not celebrate the bigger victories.

The next round of fitness reassessments will be held the week of December 12. Times and dates are as follows:

Monday, December 12, 11:30 a.m. - 1 p.m.

Tuesday, December 13, 6:30 - 8 a.m. and 9:30 - 11:30 a.m.

Wednesday, December 14, 6:30 - 9 a.m. and 7 - 8 p.m.

Thursday, December 15, 3 p.m. - 6 p.m.

Fitness reassessments are offered on a first-come/first-served basis (no appointment needed).

Can't make it to one of these? The Wellness Center's exercise physiologists are regularly available for program updates. Remember - this is a free membership benefit! Call the Wellness Center at 540-316-2640 for more information.

Exercise physiologist, Molly Abraham, will be offering additonal extra gentle yoga classes this December. They will be offered at the following times:

Tuesday, December 6: 9 to 10 a.m. 

Friday, December 9: 9 to 10 a.m.

Tuesday, December 20: 9 to 10 a.m.

Friday, December 23: 9 to 10 a.m.

Cookies are a delicious treat many people look forward to enjoying during the holidays. This holiday try one of these healthier recipes, Glazed Apple Drops, Honey Oatmeal Scones or Pecan Swirl Cookie Bites. By altering a few items, we lowered the fat and sugar while increasing the amount of fiber.

Next time you whip up a batch of your favorite baked goods keep these tips in mind and think healthier.

1. Applesauce can be substituted for half the amount of butter, oil or shortening.
2. Two egg whites or 1/4 cup of egg substitute can replace one egg.
3. Sugar can be reduced by 1/4. To increase the sweetness in the recipe, the amount of cinnamon or vanilla extract can be increased or added.
4. Whole wheat flour can replace half the all purpose flour. Whole wheat flour is dense, therefore when baking be sure to use white whole wheat flour or whole wheat baking flour when possible.

1. Are you concerned about injuring yourself while exercising?   

• Yes
• No

2. What information about safe ways to exercise would interest you? (Please check all that apply.)

• How to use the equipment.
• Correct form in classes.
• Exercises and stretches.
• I don't need information because injury is not a concern.
• Other         

3. If the Wellness Center offered a class detailing how to avoid injuries while exercising would you be interested in attending?

• Yes
• No