For Youth Development®
For Healthy Living
For Social Responsibility


Member Bag a Member Referral Program

September 15, 2017


Bag a New Member and Receive a FREE gym bag Sept 18-29

From September 18-29, members bring a friend to either Evansville
YMCA location. When they join, we’ll waive their joining fee (up
to a $69 value), and you’ll BOTH get a FREE gym bag!

Download a referral form to share >>

Screen Time: How Much Is Too Much?

September 1, 2017

How much screen time is too much for kids?

To occupy them, many children and teens find themselves entertained by TV, websites and digital devices.  While these devices can be comforting on a rainy day or a necessary means of decompressing, many parents and caregivers may wonder: How is screen time affecting the health and development of the youth in our lives?

The answer is in the research:

  • By the time children turn 10 years old, every additional hour of television they watched as toddlers is associated with lower math and school achievement, reduced physical activity and victimization by classmates in middle childhood (JAMA Pediatrics).
  • For every hour of television children watch, they are 8 percent less likely to eat fruit every day, 18 percent more likely to eat candy and 16 percent more likely to eat fast food (Time).

Meeting the needs of human connection and holistic support are key to the healthy development of all youth—and there’s a real concern by many youth development specialists that screen time may be replacing those critical moments in a child’s life.

So, how much screen time is too much?

According to the Healthy Eating and Physical Activity (HEPA) Standards, caregivers should eliminate screen time for children under two years of age. For children over two, screen time should be limited to less than 30 minutes per day for children in half-day programs and less than one hour per day for children in full-day programs.

Here are some helpful strategies to help families limit screen time with youth:

  • Connect interactive lessons to popular media to engage youth without the screen. Make apps, games and shows come alive through building, sculpting and acting. For example, learn about the culture, community and population depicted in a popular show. Explore commonly eaten foods, popular physical activities, climate and so on.
  • Start screen-free weeks and use the time to help kids explore new interests outside of media consumption.
  • Introduce new clubs or activities that children help plan, lead and organize. Involvement increases personal investment, peer engagement and leadership opportunities.

Tips for a Good Night’s Sleep: Shape Up Your Habits. Practice Sleep Hygiene.

September 1, 2017

Youth need 10-12 hours of sleep and adults need 7-8 hours per night.

Sleep hygiene” is a term used to describe practices that are sleep-friendly. If you’re having trouble falling or staying asleep, review this checklist to see if any of these factors may be causing or worsening the problem.

  • Is your bedroom a sleep-friendly area? – Minimize noise, light, and excessive room temperatures when preparing for sleep. If you’re having trouble with sleep, experts recommend eliminating activities in the bedroom that can distract you, such as watching TV, reading, eating, or working. Do those activities elsewhere in the home. If you can’t fall asleep in 15 or 20 minutes, get of of bed and do a relaxing activity in another room until you become sleepy.
  • Do you keep a regular pattern of bedtime and waking? – Waking up at about the same time of day helps retiring at bedtime be more predictable.
  • Do you limit your intake of caffeine? – Caffeine disrupts sleep because it’s a s stimulant. Caffeine is not only in coffee and tea, but also in some soft drinks, medications, and foods. Avoid caffeine after lunch and cut down on your total daily use to help avoid being too stimulated at bedtime.
  • Do you smoke cigarettes near bedtime or during sleep hours? – Nicotine is a stimulant that may “trigger” you body to remain alert.
  • Do you drink alcoholic beverages late in the evening? – While alcohol may help some people feel relaxed, it can actually disrupt sleep later in the night.
  • Do you eat heavy meals too close to bedtime? – Heavy meals may make lying down feel uncomfortable. Try a light snack instead, which may help induce sleep.
  • Do you do vigorous exercise within 3 to 4 hours of bedtime? – Regular exercise is essential for good health, but if done too late in the evening, it may interfere with sleep. Exercising in the late afternoon, however, can help deepen sleep.
  • Do you take frequent naps? – Avoid napping during late afternoons or evenings. If you must nap, do so early in the afternoon and limit to 30 minutes.
  • Are you feeling anxious about not getting enough sleep? – Worrying about not being able to get enough sleep and spending too much time in bed attempting to “get more rest” can make insomnia worse.
  • Tips for shift workers – Working the night shift often has the potential to seriously disrupt you “body clock”. Often, companies that schedule shift work offer training on how to adjust to sleeping when it i s daylight, or when family activities or other interruptions can make sleep difficult.


Source: UnitedHealthcare.

September 2017 Scripture of the Month

September 1, 2017

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.” —  1 Timothy 4:8

Dunigan Open Gym – Guest Policy

August 31, 2017

In order to better serve our members during high gym usage,  starting Sept 5, 2017 – Mar 31, 2018, we will have the following policy for Guest access to Open Gym:

Monday – Friday (9AM-7PM)

  • Purchased Guest Passes will not include access to Open Gym.
  • Complimentary Passes will have restricted access based on court usage.


Saturday (6AM-5PM)

  • No Purchased or Complimentary Passes will have access to Open Gym.
The above policy refers only to guest access to Open Gym time. Guests still have access to other areas and group exercise classes. We reserve the right to deny guest access to open gym at any time based on high court usage by members.

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