Breathing Techniques From Our GEM Curriculum
Count-to-10 Breathing
Get in an upright seated position with your back straight, feet flat on the floor
and roll your shoulders back, making sure you can breathe easily.
INHALE through the nose for a count of 1
EXHALE through the mouth for a count of 2
INHALE through the nose for a count of 3
EXHALE through the mouth for a count of 4
INHALE through the nose for a count of 5
EXHALE through the mouth for a count of 6
INHALE through the nose for a count of 7
EXHALE through the mouth for a count of 8
INHALE through the nose for a count of 9
EXHALE through the mouth for a count of 10!
(10 seconds is a long-time…remember to breath slow and calmly)
How do you feel?
Vaping Myths Among Teens
Did you know that 80% of youth now believe that e-cigarettes do not cause great risk of harm?
Delaware State Fair 2023
July 20th – July 29th
Let’s Crush It!
Get Walking with Delaware 4-H
Join the Delaware 4-H weeklong walking challenge during the Delaware State
Fair. The contest will officially start Thursday, July 20th and run through Saturday,
July 29th . Register by Tuesday, July 18th to receive your code to submit your steps
daily. Prizes will be awarded for the participant with the most steps in each age
category and the most overall steps. Pedometers will be available for anyone
needing one. Please contact your county 4-H office to pick up one.
Register today! Registration Link
NEW this year more age categories!!
Age Categories:
Cloverbud (5-7 year old)
8-10 year old
11-13 year old
14-16 year old
17-19 year old
20-39 year old
40-59 year old
60+ year old
For any questions please contact Lindsay: lgooden@udel.edu or Kaitlin: kklair@udel.edu
FREE VIRTUAL TRAINING
QUESTIONS FOR KIM SILVA: ksilva@udel.edu
REGISTER HERE: REACH
Walk With Ease
Say Yes to Your Health!
Taking part in the Walk With Ease (WWE) evidence-based fitness program
helps reduce your pain and improve your overall health. Created by the
experts at the Arthritis Foundation, this introductory level program provides
techniques to begin and maintain a successful walking program. Program
topics will include exercising safely and comfortably, improving flexibility
and building strength and reducing pain.
The 6-week program is available in two formats:
Weekly email series, or
45-minute, live weekly group educational sessions via Zoom,
Wednesdays, 9 a.m.
Both Formats Include:
Walk With Ease Participant Guidebook (available in English or Spanish)
Weekly support, resources and videos via email and/or phone
Self-guided walking sessions (a minimum of three days per week for at
least 10-40 minutes per day is recommended)
Certificate of completion (post-program survey must be completed to
receive a certificate)
Adults of any age and physical fitness level* can participate!
*If you can be on your feet for 10 minutes without increased pain, you can
have success with Walk With Ease.
PROGRAM INFORMATION
FALL: Sept. 27 – Nov. 1, 2023
Offered via Zoom or Email
FALL REGISTRATION
DEADLINE: Sept. 15
WINTER: Nov. 6 – Dec. 11, 2023
Offered via Email only
WINTER REGISTRATION
DEADLINE: Oct. 27
Cost: $20
For financial scholarship information,
contact mears@udel.edu
For more information and registration
contact Nancy Mears, mears@udel.edu
or 302-856-7303.
This month’s $100 Amazon Plogging Gift card goes to…
Hayat Omar-Hubert and family who plogged twice in June!
Way To Go!
DATES TO REMEMBER:
July 13: Free Virtual Training/ Webinar on Identifying Employees Strengths
July 20-29: Delaware State Fair & State Fair Challenge
September 15: Last day to sign up for Fall Walk with Ease
October 27: last day to sign up for Winter Walk with Ease