The Best Times to Cold Plunge in Relation to Your Exercise Schedule
Cold plunging, or cold water immersion, involves submerging the body in cold water—typically between 50°F and 59°F (10°C to 15°C)—for 5 to 10 minutes. This practice is popular among athletes for its ability to reduce muscle soreness, inflammation, and speed up recovery. Depending on your fitness activities, balancing cold plunging with your training goals can help ensure you reap the most benefits.
BENEFITS OF COLD PLUNGING
Athletes use cold plunges primarily for their anti-inflammatory e ects. The cold constricts blood vessels, which reduces blood flow to muscles, helping to decrease inflammation and flush out waste products like lactic acid. This results in quicker recovery times and reduces delayed onset muscle soreness (DOMS), which is crucial for athletes with demanding training schedules.
TIMING MATTERS
• PRE-WORKOUT: If your workout will be in a hot, humid environment, like a hot yoga class or a long run outdoors in the summer, immersing in cold water prior can help keep your body temperature lower so your performance doesn’t su er due to the heat.
• POST-WORKOUT: Cold plunges after exercise can help reduce muscle inflammation, particularly after high-intensity cardio sessions. Those focused on weight training may find more benefits by waiting four hours post-workout to avoid constricting blood flow needed for long-term muscle gains.
• BETWEEN TRAINING SESSIONS: For athletes training multiple times daily, cold plunging between sessions can help reduce cumulative fatigue, aiding in performance during subsequent workouts.
• MORNING PLUNGE: A morning cold plunge can invigorate the body and mind, enhancing alertness and energy levels, making it ideal for those who prefer early morning exercise.
Ready to give it a try? You can ease yourself into your first cold water immersion with a few minutes of cold at the end of your shower, a chilly dip into a river, lake or ocean, or with a visit to a Nordic spa.
RITUAL Nordic Spa is an urban sauna house in downtown Victoria. The Nordic Circuit includes sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. A great way to build your hot/cold practice or spend time with friends.
All you need is your swimsuit! Learn more at: RitualNordicSpa.com
New Fall activities ready for September
It is starting to feel more like Fall, and have we got some great programs for you at Silver Threads Service. Maybe you want to get back into a routine and want to challenge yourself by learning something new. Our Fall Program Guide is now available at our centres and online at www. silverthreads.ca. Registration is well underway and you can sign up in person, by phone or online. Most of our popular programs are o ered again along with some new and unique activities to try. Registered Programs begin the week of September 9th.
If you are new to Silver Threads, a good place to start is our Monthly Socials. It is a good opportunity to meet other members, have a co ee and a chat and visit the Centres. At Victoria, the date is Tuesday, September 17th, and at Saanich, Tuesday, September 24th. Both are from 1:30 to 2:30pm.
The Choose to Move Program o ered in partnership with Beacon Community Services is a free Community Program to help older adults become more active. It is not a fitness program but is a social group to help you set goals and connect with resources to make it happen!
From the Ground Up will teach you how to get up from the floor and over 8 weeks will build your strength and mobility. Both Choose to Move and From the Ground Up
are o ered at the Victoria Centre. If crafts and arts are more of interest, the Victoria Centre will have a 6 week Line and Wash Watercolour that combines pen and watercolour.
At the Saanich Centre, Painting the Impressionists will teach you the techniques over 6 classes, you will finish a piece of your own in the class.
Silver Threads membership is valid at both Centres, however, is not required to participate. We have 53 di erent weekly registered programs, 41 weekly drop ins and 43 monthly activities from September to December.
Silver Threads Service has been serving the community for 67 years.
Our Saanich Centre is located at 286 Hampton Road, in the Tillicum Gorge neighbourhood and can be reached at 250 382-3151. Our Victoria Centre is located at 1911 Quadra Street, near the Police Station and can be reached at 250 388-4268.
NEW SEPTEMBER PROGRAMS
Following are the dates and times of the new programs, for complete descriptions see our Program Guide.
Painting the Impressionists Saanich
Centre
Dates: Wednesdays, September 11th to October 16th
Times: 9:30am to 11:30am
Cost: 6 / $60 members, $84 nonmembers Leader: Peggy Fraser
Choose to Move Victoria Centre
Dates: Thursdays, October 3rd to December 5th
Time: 11:30am to 1:00pm
Cost: No Charge
Leader: Anne Casey
From the Ground Up
Victoria Centre
Dates: Mondays, September 9th to November 18th
Time: 11:15am to 12:15pm
Cost: 8/ $72 members, $104 non-
members Leader: Roz Beddall
Line and Wash Watercolour
Victoria Centre
Dates: Thursdays, September 12th to October 17th, October 24th to November 28th
Time: 10:00am to 11:30am
Cost: 6/ $63 members, $87 nonmembers Leader: Sonia Wang
Memoir Writing Part 1 Victoria Centre
If you have ever thought that you would like to revisit memories and to collect the experiences of your life this workshop is a great place to start. Take a journey through the world of memory to rediscover the history of self, of family and of our pursuits and adventures.
Dates: Thursdays, September 12th to October 17th
Time: 1:30pm to 3:30pm Cost: 6/$42 members, $60 nonmembers Leader: Jennifer Ferris
September is World Alzheimer’s Month. With Canada’s aging population, this is a tragic walk that many families are taking. It’s estimated that around 750,000 Canadians are currently living with the disease, but this is likely an underestimation due to often delayed diagnoses.
This is not an easy disease to cope with as the person experiencing cognitive decline, but harder still is the impact on the people they love and the people caring for them.
While the cause of this disease is still yet to be uncovered, there are links to genetics, environment, and lifestyle. This is good news because it means there are many lifestyle habits that can help prevent it. Prevention starts NOW.
LIFESTYLE TIPS FOR
ALZHEIMER’S PREVENTION
BE PHYSICALLY ACTIVE
What’s healthy for the body is healthy for the brain. Cardiovascular activity such as walking, swimming, biking, yard work, or sports help to keep the heart healthy so it can do its job well in sending oxygen to your brain. Aim for at least 30 minutes of moderate activity daily.
AVOID SMOKING AND ALCOHOL
The jury is in on the harmful e ects of smoking and drinking on our bodies, and this includes our brains too! Butt out and keep the booze to special occasions to reduce the risks of not just Alzheimer’s disease but also cardiovascular disease and more.
GET GOOD SLEEP
Sleep is your brain’s chance to recuperate. Memory in particular is impacted significantly by our sleep habits as REM sleep serves an important purpose in the transfer of memories from short to long term areas of the brain. If you still wake up tired, consult with your healthcare provider to explore potential issues such as sleep apnea.
WATCH YOUR SUGAR INTAKE
Preliminary research is showing the connection between elevated blood sugar levels and the development of Alzheimer’s disease, with some researchers going as far to label the disease ‘Type III Diabetes.’ Eating plenty of real whole foods, lots of protein and keeping processed foods, sweets, and refined carbohydrates to a minimum can help maintain proper blood sugar levels and prevent the e ects of insulin resistance on the brain.
KEEP MENTALLY AND SOCIALLY ACTIVE
The best way to keep the brain functioning well is to USE it. As they say, use it or lose it. Just like we exercise our bodies, it’s important to exercise our minds. Find things you are engaged by, such as puzzles, crosswords, reading, learning a new language –whatever it is and make it a part of your regular life.
Sitting down in front of the TV isn’t enough!
Staying engaged socially through friends, family, or clubs and activities also helps to keep you sharp and engaged with life.
FOODS FOR ALZHEIMER’S
PREVENTION
LEAFY GREEN VEGETABLES:
Leafy greens like spinach, kale, and swiss chard are rich in antioxidants, vitamin K, and folate, all of which are associated with slower cognitive decline.
BERRIES: Berries are high in antioxidants and flavonoids, which may help to improve memory and reduce brain inflammation.
FATTY FISH: Salmon, mackerel, sardines, and other fatty fish are rich in omega-3 fatty acids, particularly DHA, which is important for brain health.
NUTS AND SEEDS: Nuts like almonds, walnuts, flaxseeds, and chia seeds are good sources of healthy fats, antioxidants, and vitamin E, linked to better cognitive function.
TURMERIC: This spice contains curcumin, which has antiinflammatory and antioxidant properties that may help protect the brain from inflammation.
GREEN TEA: High in antioxidants like EGCG, green tea and matcha may protect brain cells from damage and support cognitive function.
SUPPLEMENTS FOR ALZHEIMER’S PREVENTION
OMEGA-3 FATTY ACIDS (DHA AND EPA): A high quality Omega-3 supplement, such as fish oil, are beneficial for brain health and may reduce the risk of cognitive decline.
VITAMIN D: Low levels of vitamin D may be associated with an increased risk of Alzheimer’s. Supplementation may be beneficial, especially in our Canadian winters with low sun exposure.
B VITAMINS (B6, B12, AND FOLATE): These essential vitamins help reduce homocysteine levels, an amino acid that has been linked to brain shrinkage and cognitive decline.
COENZYME Q10 (COQ10): CoQ10 helps to support mitochondrial function and may protect brain cells from oxidative damage due to its antioxidant properties.
GINKGO BILOBA: Some studies suggest that ginkgo biloba may improve cognitive function and protect against memory loss.
PROBIOTICS: Emerging research suggests that gut health plays a crucial role in brain health, so supporting a healthy gut with probiotics may support cognitive function as well!
Here’s for healthy brains for decades to come!
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