"Relieve the Stress" and Let's Get Moving -- Together!

Embrace “Healthy Eating and Healthy Living” in Harlem with a four-week “Relieve the Stress” plan for people of all ages and fitness levels.

Join us at wellness sessions to be held on four weekend mornings in Harlem’s historic parks and make physical activity and healthy eating natural habits in your life.

Enhance your walking and/or running experience through the breathing, movement, and mindfulness practices of Chinese Qigong and Taijiquan. Join Dr. Robert J. Woodbine and Master Tony Rogers to learn these effective, gentle, and easy techniques to evoke the Relaxation Response to relieve your stressors. Additionally, experience Ki Energy treatments from Master Rogers to help release physical aches and discomfort.

No previous experience is required to participate in the day’s events; just be sure to wear comfortable clothing and footwear. We’re looking forward to seeing you there, as well as on August 22 at the NYC Family Health Walk-A-Thon [map]and Percy Sutton Harlem 5K Run[map].

5K Course: Head north along Edgecombe Ave. At 141st Street, bear right onto Bradhurst Ave. Turn left (West) at 145th Street. Turn right (North) back onto Edgecombe Ave. At 155th Street, take sharp left (south) onto St. Nicholas Place. Turn right (west) on 150th Street. Turn left (south) onto Convent Ave. Turn left (east) onto St. Nicholas Terrace. Proceed straight (south) along top of St. Nicholas Park. Turn left (east) on 127th Street. Turn left (north) on St. Nicholas Ave. Proceed straight (north) on St. Nicholas Ave, alongside St. Nicholas Park.

Walk Course: Distance Approximately 2 Miles
Start: Edgecombe Avenue between 135th and 136th Streets.
Finish: St. Nicholas Ave. between 135th Street and 136th Street.

Week One

“Relieve the Stress” session: Sunday, July 26, 9:30 a.m.-11:30 a.m., Sakura Park / General Grant National Memorial Park, West 122nd Street and Riverside Drive.

Goal of the Week:
Take it slow and easy in the beginning to build up your endurance and try to get active at least three times this week! Aim for Monday, Wednesday, and Saturday.

Tip of the Week:
• Remember to RELAX and have fun. Exercise is a natural act, like breathing. Your workout should provide a mental relief, in addition to a physical outlet. Fitness can become your life long companion.
• Take care of your health! Consult a health professional for regular check-ups and before undertaking any exercise or fitness program.

Activity of the Week:
• Begin your first workouts with a 10-minute walk. At the end of the 10 minutes, jog easily for two or three minutes. Then return to a walk and continue this cycle to complete 10 minutes. Do not run the entire distance even if you think you can. Then walk for another 10 minutes to complete your 30-minute workout. The goal is to be able to exercise every other day and not exhaust yourself.

Join us for “A Great Day in Harlem” for fun-filled youth and adult activities, including relay races, walking clinics, and running courses, as well as an introduction to the basics of Qigong and Taijiquan, a Taiji Qigong warm-up routine, and the importance of proper structural alignment to optimize breathing. Receive Ki Energy treatrments.

Week Two

“Relieve the Stress” session: Saturday, August 1, 9:30 a.m.-11:30 a.m., St. Nicholas Park, West 135th Street and St. Nicholas Avenue.

When you have a good day, it’s no accident. You can’t fake it; such a day represents your true capacity. Reward yourself mentally for your good days, and don’t obsess about the bad.

Goal of the Week:
Stay consistent and focus on supporting your activity sessions with healthy meals and snacks.

Tip of the Week:
• Equipment: all you need is comfortable clothing and good running shoes. You can go to a local athletic retailer or a specialty running shop and get advice about the right shoe for you.

Activity of the Week:
• Increase your exercise time to 35 minutes. Variety is the spice of life, so if your schedule permits, incorporate biking, light weights, swimming, or yoga into your routine. Crosstraining is helpful in balancing your training and key to avoiding injuries.

This week’s festivities bring you close to the start line of the August 22 NYC Family Health Walk-A-Thon and Percy Sutton Harlem 5K run. We will review and refine the Taiji Qigong warm-up routine and learn some basic Taiji walking routines to enhance balance and strengthen the body. Also, experience Ki Energy treatments and meet the Team for Kids coaches for walking and running clinics.

Week Three

“Relieve the Stress” session: Saturday, August 8, 9:30 a.m.-11:30 a.m., Marcus Garvey Park, East 123rd Street and Madison Avenue.

Goal of the Week:
Gradually build and get active at least four times this week. Aim for Monday, Wednesday, Thursday, and Saturday.

Tip of the Week:
• Don’t worry about time or distance. Leave the fancy gadgets at home and just have fun!

Activity of the Week:
• Increase your exercise time to 40 minutes. If you feel capable, gradually increase the easy running and reduce the walking.
• Your running should be at a comfortable, conversational pace. If you can’t chat with your companions, you’re going too fast. If you’re exercising alone, try singing to yourself-- out loud -- to make sure your effort and breathing are under control. This will help you control your pace, and help keep you motivated. So, sing your heart out!

In the first of two sessions in Harlem’s historic Marcus Garvey Park, and along the Harlem Miles of the ING New York City Marathon, attendees will participate in Taiji Qigong and Taijiquan routines, as well as experience Ki Energy treatments and walking and running clinics.

Week Four

“Relieve the Stress” session: August 15, 9:30 a.m.-11:30 a.m., Marcus Garvey Park, East 123rd Street and Madison Avenue.

Goal of the Week:
Prepare yourself mentally and physically for the NYC Family Health Walk-A-Thon and Percy Sutton Harlem 5K Run.

Tip of the Week:
With your walk or run a week away, don’t overdo it this week—you’re ready!

Activity of the Week:
You’re now ready to try 45 minutes of continuous exercise.
•; If you plan to jog/walk the 5K Run, you can try a few short speed workouts. After a mile warm-up, run a series of faster intervals with jogging in-between. This will loosen up your legs, lengthen your stride, and give you the confidence you’ll need to race.
•If you plan to walk, aim to extend at least one walk this week to 45 minutes.
• Don’t forget to stretch on both your exercise days and your days off.

This will be the final session before the August 22 events. Hopefully you’ve developed a foundation and understanding of how healthy living and wellness can enhance your life. We’ll see you in Marcus Garvey Park for supported warm-up, walking and running routines, and Ki Energy treatments to Relieve the Stress.

Race Day! Saturday, August 22, 2009, West 135th Street and St. Nicholas Avenue
Percy Sutton Harlem 5K Run, 3.1 miles, 8:30 a.m.
NYC Family Health Walk-A-Thon, 2 miles, 9:30 a.m. Register TODAY!

For more information, click here or visit HarlemDiscover.com.

For more information on the four-week sessions, email: tfkservices@nyrr.org.

Walk and Race Goals
The goal is to finish, enjoy the ride, and look ahead. Start at the back of the pack, hold back at the start, and run or walk within your comfort range. If the weather is tough, adjust your plans accordingly. If your time is slower than you projected, that in fact is good. Now you have a benchmark from which to start and improve upon.

Walk and Race Tips
• Don’t go out too fast! Remember the tale of the tortoise and hare. Nice and steady you go…
• Hydrate before, during, and after the event.
• Eat breakfast, ideally about three hours before the event, and eat a snack soon after crossing the finish line.
• Double-knot your shoe laces
• Have fun and smile at the finish! You should be proud of your accomplishment.

What’s next?
You did it! Now keep moving and plan your next health and fitness goal—perhaps an NYRR event or an upcoming community or charity event or continuing Qigong and Taijiquan classes.

This preparatory plan was designed by Team for Kids, an international adult group of running philanthropists benefiting the youth services initiatives of New York Road Runners. NYRR plays a pivotal role in building kids' character and combating childhood obesity, one of the most alarming health crises of our time. We serve as many as 100,000 children per week, primarily from low-income households, locally, nationally, and internationally, including approximately 6,000 children who participate in the Mighty Milers program right here in Harlem. Run with Team for Kids and help give youth a running start!

Dr. Woodbine and Master Tony Rogers offer Qigong/Taijiquan and Ki Energy treatments in Harlem to proactively serve the health needs of the community. These ancient and effective systems of cultivating self-awareness through movement and mindfulness promote well-being and self-sufficiency. Both Dr. Woodbine and Master Rogers offer these services as part of the Greater Harlem Chamber of Commerce’s Harlem Healthy Living Initative.