by Guest | Jul 9, 2020 | Being Well, Move Well
How great is it to have our local parks and trails reopening? After a few months of staying home or laying low, we are finally able to get out and hike, walk, paddle, or stroll in our favorite parks and natural areas. We all know that getting outside is important – it’s a way to care well for ourselves with fresh air, exercise, and a connection to nature. Spending time in nature is good for mental health and physical health and can even help boost our immune system.
As restrictions lift and we are able to plan for beach walks, hikes, and visits to other natural areas, we need to remember it is important to take care of ourselves and our fellow adventurers, and also to take care of the natural areas we visit. This summer is not like past summers; our outdoor adventures will require more careful planning. Some of our parks, trails, and waysides may not have the same level of services they used to. It is up to us to do our part to make sure they remain the clean, healthy places we love – and that we stay healthy while visiting them.
Taking care of our natural areas has always been important, but stewardship is especially important now. The definition of stewardship is “the careful and responsible management of something entrusted to one’s care.” The U.S. Forest Service is considering closing some areas because of the amounts of garbage, toilet paper (and related waste), tree cutting, and additional damaging activities. These lands and open space belong to all of us and we are responsible for helping take care of them.
Here are some tips to make sure you have a safe outdoor adventure while protecting the parks, trails, or other outdoor spaces you visit:
- Plan ahead and be prepared.
- Make sure the site you plan to visit is open before you head out, and you should have a back-up plan in case it is closed or too crowded when you get there. Plan weekday outings when possible.
- Pack food, drinking water, hand sanitizer and any other supplies you might need.
- Keep in mind some services (like restrooms, drinking fountains, or trash cans) may not be available and plan ahead for that.
- Stay safe.
- Stay in small groups; ideally, your outdoor activity should include just the people in your household. Maintain a safe distance (6-10 feet) from other people not in your group.
- Wear a mask or other face covering in public spaces.
- Wash your hands thoroughly and often or sanitize hands as needed, especially before eating.
- Stay home if you are feeling sick.
- Leave no trace.
- Bring along a trash bag and pack out all your trash and garbage. Leave the trail/beach/park as (or better than) you found it.
- Remember, some area parks may not have the same resources they once had so it’s up to all of us to help take care of the places we love.
- Thank park rangers and other staff when you see them. They are working hard to make these spaces available for use under very challenging circumstances.
We know you want to get out and Explore Your Outdoors, and Tillamook County Wellness is working on a plan to help you have a little extra fun while you’re at it. Stay tuned to @Tillamook County Wellness on Facebook, Instagram, Twitter and Pinterest for details coming soon!
Here are some helpful resources for making sure you are prepared for your next outdoor adventure:
In the meantime, let’s all take the Tillamook Coast Pledge so we are ready to be safe and responsible while enjoying our beautiful and beloved open spaces:
For more local health and wellness information, visit tillamookcountyhealthmatters.org or follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Michelle | Jul 2, 2020 | Being Well, Move Well, Uncategorized
Imagine if there was a map that included all the outdoor recreation amenities and trails in Tillamook County. How cool would it be to have a convenient way to find places to hike, ride, paddle, bike and bird watch within minutes from where you live?
Thanks to a partnership between Tillamook County Wellness (TCW), Visit Tillamook Coast, Northwest Youth Corps and the U.S. Forest Service, having access to this exciting resource is closer than you might imagine. Beginning in January 2020, efforts have been underway to build a GIS database and map for all recreational opportunities throughout Tillamook County. GIS Intern, Samantha “Sam” Goodwin and TCW Access to Physical Activity (APAC) Co-Chair, Marty Wisehart, were recently interviewed on KTIL’s Tillamook Today show to share more about the project.
View from Pacific City Pathway Trail
“There are hundreds of recreation activities in Tillamook County,” Goodwin stated in her interview, “but right now people have to search all around from individual sites like State Parks or the Oregon Department of Forestry to find what there is to do here.” Sam has worked with local, state and federal agencies to gather all that data and put it into one system. In the process, she has discovered many local waysides, waterfalls, parks and community pathways for which there is no official information.
“We’re building a one-stop place for recreation,” says Sam. “This is really meant to help locals get out and enjoy activities and the natural beauty we have here.” Nan Devlin, Executive Director for Visit Tillamook Coast, states that “what is good for locals is also good for visitors and vice versa,” noting that Transient Lodging Tax (TLT) revenue directed to her organization is being used to support this work.
In addition to his leadership role with TCW, Marty Wisehart is President of the Tillamook Off-Roads Trails Alliance (TORTA), which has secured funding to build more than 30 miles of mountain biking trails in the Siuslaw forest near Sandlake in partnership with the U.S. Forest Service. Trail building is slated to begin this Fall with access to trails anticipated by Summer 2021. TORTA has been actively involved in increasing community access to recreation, especially for kids and youth, by building trails and helping coordinate Trails Day events. According to Marty, “we have so many recreation assets here and a lot of it is just not known.” He adds, “It’s not enough to build opportunities for people to get active, we have to make sure people have the information they need to decide if an activity is right for them – if they need special gear, how easy or hard the trail is, and so on. The more information we can give to people, the more likely they will feel confident about trying something new and that’s really what we want to see.”
The map includes details for all trail types, surfaces and difficulty levels, as well as access for people with disabilities. It will be sortable by different types of activities, including boat launches and water trails, making it easier for people to plan outings. And, for people worried about their secret destinations being discovered by the masses, county leaders acknowledge this is already happening. County Commissioner, Bill Baertlein emphasizes, “Visitors are already coming and will continue to travel here to enjoy our trails and outdoor recreation. This map and the processes supporting it will help us get out in front of the issue and be proactive rather than reactive.” Leaders also state that having more places on the map helps spread activity around, preventing heavily visited areas from being “loved to death.”
Tourism leaders agree that increasing recreation within the local population instills a sense of pride and ownership, creating stewards who help protect these beautiful places. North Coast Tourism Management Network’s volunteer beach and trailhead ambassador program is one example, as are volunteer opportunities through the local chapter of Trailkeepers of Oregon. For information on how to volunteer as an ambassador contact Arica Sears at icom@thepeoplescoast.com and to learn more about Trailkeepers visit https://www.trailkeepersoforegon.org/get-involved/.
Thanks to an extension of funding and on-going support from the sponsoring agencies, the GIS mapping project will continue until all identified locations are completely mapped and approved by governing agencies. Next the group will determine how users can access the map platform on-line. Michelle Jenck, Tillamook County Wellness Coordinator indicates there is a plan to include a page or link from their new website scheduled to launch this summer.
Like & follow Tillamook County Wellness on Facebook, Instagram and Twitter. New Tillamook County Wellness website coming soon!
by Guest | Jun 25, 2020 | Being Well, Move Well
“Above all, do not lose your desire to walk: Every day I walk myself into a state of well-being and walk away from every illness; I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.”
– Soren Kierkegaard
Getting outdoors, being physically active and engaging in positive social interactions are just what the doctor would order for supporting health and preventing disease, especially in light of COVID-19. Walking, and being more active in general, boosts our immune system, builds stronger muscles and increases bone density. In addition to improving metabolism and supporting weight management, a daily walking routine can provide immense mental and social benefits. In short, carving out at least 20-30 minutes each day to walk is good medicine! Even better, it’s also free.
Melody Ayers, director of philanthropy and volunteer services at Adventist Health Tillamook, has been working from home since March 17 as part of the hospital’s pandemic response plan. She shares, “While working from home, there are days that I have as many as five video calls with various work groups that are also working remotely. I’ve learned to make time throughout the day to walk on the country road where I live, even if only 5-10 minutes at a time in between meetings, to breath fresh air deep into my lungs, stretch my body, and get my creative thoughts pumping again. I’ve even found an inventive new use for my ever-present cotton face mask: filtering the gnats and small bugs in the air from flying up my nose!”
Walking groups were launched in all three areas of Tillamook County—North, Central, and South—back in 2017, thanks to a grant from the OHSU Knight Cancer Institute’s Community Partnership Program. The hospital, Tillamook YMCA, OSU Extension and Tillamook County Wellness came together through this project to promote walking as a vital health activity for Tillamook County. That year, five walking groups with 72 participants facilitated by seven leaders agreed that this was a fun way get physically active and enhance personal wellbeing. In a survey taken at the end of the grant project, walkers reported significant improvements to their health and said that increased social engagement was a great participation benefit.
Fast forward to 2020, and several groups are meeting and walking regularly throughout Tillamook County. Groups are volunteer led and are open to anyone, including drop-ins. It’s worth noting that State guidelines for curbing the spread of COVID-19 currently allow small groups to get together outdoors while following basic safety precautions such as maintaining appropriate distances and wearing a face covering or mask when you can’t maintain a distance of “one cow length apart,” as we’ve been known to say in Tillamook County. For more information about walking groups in Tillamook County, see the Walk Well flyer or contact volunteer coordinator, Nancy Kershaw at nancy.kershaw@oregonstate.edu.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram, Twitter and Pinterest. And watch for our new website coming soon!
by Guest | Jun 18, 2020 | Eat Well, Move Well
When is the last time you thought about your health goals? Whether it was last week, last month, or even last year, now is the time to revisit those goals and jumpstart healthy habits that you may have put on hold.
Getting back into a routine after time off might seem overwhelming at first, but you can do it. Instead of thinking about setbacks or time lost, focus on the future and everything that you’ll be able to accomplish going forward.
You can revisit, refresh, and restart your healthy lifestyle goals using these steps.
Revisit: Begin by revisiting your past goals. If you haven’t already, put them down on paper and make them official. Maybe you want to start a walking routine, cook more meals at home, start a new hobby, or quit tobacco. Whatever the goal. Write it down.
Refresh: This is a chance to think about the future and what you want to accomplish – which may have changed over time. Read over your goals and think about the following:
- Do these goals still make sense for me?
- What worked and what didn’t work well for me in the past?
- What issues have caused or may cause me to get off track?
- Are there any changes I want to make to my goals going forward?
Write out your refreshed goals, making any changes that you think are needed. You will also want to write down three actions that you can do to achieve each goal. Remember, your actions should be:
- Realistic: Be practical about what you can achieve
- Doable: Plan for small changes that add up over time to bigger changes
- Specific: Plan your action in detail by deciding who, what, where, when, why and how
- Flexible: Review your plan often and make changes if something isn’t working
Restart: Now it’s time to put them to the test and try. If you find yourself having difficulties, don’t give up! Pause and reexamine. Revisit your goals, refresh, and restart. The most important thing is to set attainable goals and actions that work for you so that you can achieve better health. Start small. Choose one goal with simple, specific, short-term actions and track your progress in writing. Early success spurs greater motivation to stick with your plan.
As you work toward your refreshed health goals, remember to seek out support from those around you. Consider enlisting an “accountability buddy” with whom you can share plans, setbacks and successes. Practice self-compassion when things don’t go as planned. Practice self-talk with the same level of care and concern you would have for a friend who is trying to improve their life.
Tillamook County Wellness is a great source for inspiration. We share simple, easy-to-follow recipes, tips and information about local resources, such as free activities, cooking classes, walking groups, and the National Diabetes Prevention Program.
Follow Tillamook County Wellness on Facebook, Instagram, Twitter and Pinterest for tips to help get you started and stay on track with making small changes to your health habits. And, watch for our new website, coming soon!
by Guest | Jun 1, 2020 | Move Well
AUTHOR : Kaylan Sisco, CEO/Executive Director Tillamook County Family YMCA
Wellness means so much more than physical fitness. In fact, “More than a gym” has been the Y’s tag line since 2010. A phrase that was never more appropriate than over the past 12 weeks. While the doors were closed, our hearts, eyes and ears were open. We were watching and listening for opportunities to be involved in our community to help keep people well during a time when our facility was not available. Thanks to the support of our members and donors, we carried our community-caring torch by volunteering many of our staff in different ways to support community members in need. Now, “gyms” have received the green light to partially re-open, we are approaching re-opening our facility with our own guiding principles, coupled with the state’s guidance.
We are using a unique lens to filter our reopening decisions. This lens was developed with local, regional and national support from experts in multiple fields to allow us to make informed decisions around four guiding principles: Safe Spaces, Healthy Communities, Equipped Leaders, and being an Adaptable Organization.
This means that we will filter decisions through a matrix to ensure that decisions are well thought out, vetted if possible, and keep us on the safest, most effective track to a stronger community. I wanted to explain this process so that everyone understands that every move we make is made with intention and not made in a knee-jerk fashion. Additionally, if you already know my organizational style, I like to be as transparent as possible in all that we do.
However, even with the countless hours of virtual meetings, phone calls, research, case studies, and articles; it is not going to be perfect. We will make mistakes. All we ask for is a little grace, patience and flexibility (hopefully you have been stretching). To sum it up, we will give you our best, and ask that you give us yours.
What you can expect when the Y reopens June 1st:
Open Monday-Friday 5am-9pm
CLOSED SAT/SUN for deep cleaning.
Social distancing will be enforced and capacity restrictions in spaces will be enforced.
Members and guests ARE NOT required to wear masks, you may if you like.
You will be asked a series of symptom questions prior to entering the Y.
Fitness Center will be open – you will receive a bottle of 99% IAH (alcohol) to use for the duration of your workout and return it when you leave the Y. Members are expected to wipe down their own equipment and rack their own weights.
Basketball Courts and racquetball courts will be open – no contact sports, household play or solo play only, no sharing of equipment.
Track will be open.
Small studios will be closed.
Bring a water bottle and be dressed to workout (Water fountains and lockers will be unavailable).
Initially, there will be no childcare or child watch.
Initially no children under 12 years old without direct supervision.
Pools, Sauna, Showers are closed
What can you expect June 2nd? Possibly the same, possibly different, but we will keep you updated. Thank you for being flexible, patient and most of all, supportive of your local YMCA. We can’t wait to see you again!
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Apr 3, 2020 | Move Well
By: Nancy Kershaw, Walk Well Volunteer Coordinator
April is Move More month and April 1st is National Walking Day – No foolin’! Being active and having positive social support are keys to lifelong health and especially important during these times of the COVID-19 pandemic. Walking is a great way to be physically active and can be done while “social distancing” as recommended by health experts. If you are working from home, set a time each day for a short walk. Consider how you can spend some quality family time being active outdoors.
Keep these tips in mind when walking during the COVID-19 pandemic:
-Maintain social distancing (6 feet between individuals) until there is a change in safety guidelines
-Wash your hands often for at least 20 seconds
-Cough or sneeze into your elbow/shoulder
Walking is safer and puts less stress on the body than most other forms of aerobic exercise. Walking is an especially good choice for people who are older or less active (Altpeter, et al, 2009). Walking offers many benefits for your body and spirit. Besides being inexpensive, convenient and fun, walking can help to:
-Strengthen heart, lungs, joints & bones
-Fight osteoporosis
-Burn calories & control weight
-Reduce stress, improve mood & boost energy
Current guidelines recommend at least 30 minutes of moderate intensity cardiovascular or aerobic exercise five times a week – that’s only 150 minutes (2½ hours) of moderate intensity physical activity during an entire week. The good news is the 2018 physical activity guidelines recommend no minimum effective bout duration – so even a few minutes at a time are beneficial and add up to reach your 2½ hours of weekly moderate physical activity (Gunter, K., 2018). So, if walking 30 minutes at a time is too much or you can’t find the time you could walk 15 minutes twice a day, 10 minutes three times a day or even 5 minutes or less several times over the course of the day. Just remember the total should add up to at least 150 minutes of moderate intensity physical activity over the course of a week.
Research shows that setting goals and writing them down (making a contract) is helpful (Altpeter, et al, 2009).
When setting goals be specific:
-State when you will walk. For example, will you walk before breakfast, during your lunch break or immediately after work?
-State how often you will walk. At first aim for three times a week, if you do more that’s a bonus.
-Refer to the contract daily. Post it where you’ll see it, such as on the fridge or your bathroom mirror. Your contract will help you stay focused and on track with your walking program. Keeping records of your daily activity will help you make and maintain changes in your overall physical activity.
Here are some resources to get you started or keep you walking:
-Join a walking group to provide support and encouragement (Kouvenen, A., et al, 2012). Social support helps us make lasting increases in being physically active. Watch for information about Walk Well Tillamook County walking groups that will be relaunched later this spring/summer.
-Check out the “Walk with Ease Self-Directed Program.” All participants receive a free book in the mail and weekly coaching emails to guide them through the program.
-For those who choose to avoid groups completely and stay at home, check out Leslie Sansone’s Walk At Home Youtube channel. Her videos are great for exercising indoors, with limited space and equipment.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
