Category Archives: Tigard

City Recreation Reversing Inactivity Pandemic In Light of Covid-19

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Updated: 4/6/2020 by Marc Woodard

Now more than ever people are attracted to walkable cities and community recreation facilities to help melt away body fat and get more fit. Although Covid-19 has currently shut down fitness, community and gym facilities, this has not changed the fact, people looking to move, stay active and get more fit are trending toward places that offer a safe environment and public use recreation amenities as top priorities. Cities with connected trail systems and developed parkways and recreation community centers rank high on the relocation and aging in place decision list.

Outside of Sheltering in place, we’ve learned, parents and active adults (seniors) want these recreation amenities and resources for their children as seen in recent city services surveys and studies. Local and National statistics show there is good reason communities are trending in this direction. Now more so than any other time in history.

“Design of play space for children as well as adults contributes substantially to childhood development and healthy social connections, other activities and well-being.” Dirksen Park Tigard, OR

The National Center for Health Statistics show more than one-third (36.5%) of U.S. adults have obesity (NCHS 2015). Overweight conditions don’t just present a diabetes and heart disease risk for adults. There is also what some consider a near epidemic of childhood obesity cases growing nationwide. “Today, about one in five school-aged children (ages 6-19) has obesity” (Center for Disease and Control 2017).

Another study shows when city urban designers and architects work together to improve human life, “design of urban environments has the potential to contribute substantially to physical activity and reduce the health burden of the global physical inactivity pandemic” (The Lancet, Volume 387, No. 10034, p2207-2217, 28 May 2016).

These statistics and other studies like them are resonating within the communities and elected leadership to help mitigate the national inactivity pandemic – through healthy city building. Whereas healthy lifestyle justice – [regardless of social or economic status] demands more city recreation facilities (amenities) and equal access for all… the public and it’s leadership is listening. Communities are becoming more fit healthy literate and positively influenced in support of increasing recreational amenities and fitness activities for public use and affordable access.

“When cities lack public recreation facilities families look elsewhere for those things…” (Woodard 2017)

As a former Tigard city councilor, I fully support Tigard’s strong vision to become the most walkable community in the Pacific Northwest. I also support their growing city recreation department. I understand how public use recreational amenities, activities and events motivates people to move more, increase fitness levels and improve health… which sustains well-being and keeps community positively connected.

I published an article Recreation Saves Lives and Cities. Within the article I detail how walkable communities and recreational facilities are valued from a public health, social, economic and sustainability city perspective.

These distinctions and importance can’t be emphasized enough especially since active adults now demand more public recreation activities and community gathering facilities for them and their children. “When cities lack public recreation facilities families look elsewhere to find them and even relocate to meet long term child development and active adult needs” (Woodard 2017).

Chehalem Park & Recreation District, Aquatic & Fitness Center, Newberb, OR
Latino Feast, 2017 Tigard OR

Cities that invest in recreation amenity events space with recreational programming are further enriched through social gathering and commerce. It is during these public events community and families bond and new entrepreneur opportunities often culminate into small business. The political, social and economic engagement connections are the lifeblood of every community. And the connected neighborhood trail ways and sidewalks people access to walk and ride bikes, scooters and skateboards, etc., to go to work, play and spend leisurely time is a highly valued recreation amenity. One that connects people to these events, people and commerce through affordable mobility means.

This is where the Latino festivities [above] occurred in 2017. Now 2020, this Rotary Plaza space is built within the Heritage trail system next to the chamber building in Down Town Tigard OR. This place has been reconstructed for events, public rest rooms, events activities-stage and vendor truck electrical power hook ups, etc. Like the .75 mile Heritage Trail system the rotary plaza and events attributes are recreation amenities paid for by the public.

Regardless of social and economic status, everyone benefits by supporting and investing in walkable communities that offer community gathering space, developed parks and community recreation center(s) and other other recreational amenities with affordable public use access.

In ending, there is one recreational activity everyone can participate at no cost to stay fit healthy throughout the year – even when sheltered in place. Like many other cities throughout the state, Tigard OR has no shortage of connected city trail systems.

In my opinion, Tigard is next to none in trail systems that run through our parks and down town area. Virus or no virus… social distancing during walking exercise is pretty easy to do. So do get your walk and biking on. Walking is not a restricted activity within the city of Tigard.

“My favorite recreational activity for exercise is walking along Fanno Creek Regional trail system through Tigard.”

Tigard’s Fanno Creek on the Regional trail system is my favorite place to walk. If you’ve not taken the opportunity to experience it with family or friends, I highly recommend it.

This is a very relaxing and fun way to get your daily exercise and burn calories while taking in nature’s beauty. Along the way be sure to spend a little time Down Town on Tigard Main Street and Heritage trail. Walk to the local shops and support them by grabbing a healthy meal TO-GO.

To learn more about Tigard walking trails, connections and Down Town area visit Tigard walks at http://www.tigard-or.gov/community/tigard_walks.php .

Good Health to You and Your Family.

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. Is a member of the Tigard City Council. He is a strong proponent of City involvement in providing recreational opportunities for its residents. 2017-20 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org

Learn How to X-Factor Garden Space

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Updated: 7 March 2020, Marc Woodard

Although many people begin planting gardens as early as March in the great North West, it is not too late to begin within the month of May. It is well known gardening activity is good for wellbeing, increased fitness levels and overall health, not to mention the nutritional value of consuming farmed fresh foods. There is also an X-factor created when gardening space wraps around outdoor patios and decks.

As one of many Tigard residents who grew up planting and harvesting fruits and vegetables on large acreage home farms, it’s fascinating to see how today’s generation makes use of small space to produce high-yields of farmed fresh foods.

There’s no need to go full plow and bulk seed bananas if looking to grow an affordable and manageable garden on a deck or patio; and like the ideal of embellishing it with a multi-dimensional vine catching structure that engulfs an outdoor social gathering and dining space.

You can easily build a garden trellis structure made out of rope wire anchored to walls or poles that continue overhead within a 6’x4′ (24sf) to 8’x5′ (40 sqft) space, or larger. And able to handle the weight of favorite veggies and fruit hanging from the vine. Similar to the bean tunnel made out of old pipe parts as seen in the picture below. Inexpensive no-frills PVC pipe can also be easily attached in garden beds that look like a Quonset hut. However the wire rope trellis system has become a hipster gardening favorite. It looks great and can be installed affordably in a small space by anyone.

Vegetable and fruits above and at ground level.
Bean Tunnel made out of repurposed pipe.

To Build a simple and affordable wire rope lattice-trellis Structure – All you need are 2-3 long eye, or line-hooks, etc., to secure ½” to ¾” into walls or pole [siding]; wire rope, turnbuckle [used to apply tension to rope], S-hooks, and wire rope clamp-eyelet hardware. Installation: Measure the distance of desired siding and overhead rope runs to determine line length for project. Purchase enough line-hooks to install at 24 inch intervals up vertical siding. Add 6 inches extra rope length for each line set to install rope clamp-eyelet for connecting turn buckle and S-hook hardware at wall base hooks. Connect one turn buckle between S-hook [S-Hook is connected to wall base eyelet hook] and other end of turn buckle attaches to the clamped wire rope eyelet. Then on the other end install the rope wire anchor hardware without a turn buckle. Horizontal ski line anchors may or may not be needed depending on produce weight. If you choose not to run open sky overhead lines you likely don’t need a turn buckle.

As vines grow from soil – direct and lean them against both ends of lattice lines. Once vines are long enough, they’ll wrap themselves up the rope and continue overhead. Horizontal and vertical runs of snap peas, squash, beans, eggplant, zucchini, melons and grapes etc., can easily be grown and attached at any section of the structure from potted wall troughs, beds and shelved pots. [Local Home and Garden specialist, or Internet instruction can help with hardware installation and lattice-trellis wire rope design and hardware options]. Tools needed: drill, tape measure, wire cutter, crescent wrench, or socket set and screwdriver.

Green tomatoes hanging by the vine

To make full use of a garden trellis floor or ground space below: place staggered shelves, pots and trough beds at the parameter. If there is wall space available that sees sun – secure shelving at various heights. Or consider staggered ground shelving unit(s) that can be built at little cost using re-purposed planks, book shelves, etc., elevated on cinder blocks. Or create a stair like structure to reap the benefits of additional growing space that sees plenty of sunshine. Place lower profile garden produce like cherry tomatoes, peppers, strawberries and Kale at ground or mid-shelve level. Top shelves can be used for herbs like Basel, rosemary, parsley, oregano, cilantro, etc. And/or use top shelves to set and direct potted plant vines to make further use of mid garden overhead trellis space.

Garden path to patio area.

Lastly, to create a stupendous X-Factor garden… If you have large enough space to integrate patio furniture and barbecue you can create a very unique social-dining experience.

Farmed fresh to table…

Where farmed fresh foods can be harvested, prepared and cooked in front of guests while sharing green thumb stories over a favorite glass of wine.

If a deck, porch, patio or ample ground space is not an option but you’d like to grow a garden within a small plot, many cities like the one I live in offer 4′ x 8′ community garden boxes to plant seasonally at an affordable price. To learn more about community gardens in the city of Tigard, OR… use link: www.tigard-or.gov/communitygardens or call 503-718-2591.

Good health to you and your family.

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a member of the Tigard City Council. He is a strong proponent of City involvement in providing recreational opportunities for its residents. 2018-20 Copy right. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete Fit Healthy Lifestyle, City Recreation and free monthly newsletter, visit: www.mirrorathlete.org.

Tigard Turns the Tide works together to prevent teenage substance use disorder

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We all understand how important teenage alcohol and substance use prevention education programs and resources are to any parent challenged with an addicted child or knows someone with a substance abuse disorder. But did you know that nine out of 10 adults with substance use disorders started using before age 18?

In surveys, Tigard High School (THS) 11th graders have self-reported substance use from 2012-17.  The data shows significant teenage substance use with significant increases over that five-year period. The most current study in 2017 revealed the following substance use percentages: 25% used alcohol; 22.8% used marijuana (these numbers are rising quickly since use of recreation marijuana for adults has been legalized); 15.1% used electronic cigarettes/vaping  (these numbers are rapidly increasing among teens); 9.7% used prescription drugs (without a prescription), and 7.6% used tobacco

Tigard’s population has an estimated 1.4% growth rate over the next few years and these numbers will no doubt increase without continued substance abuse prevention education and family resource(s) support.

At THS, Tigard Turns the Tide (TTT) has been instrumental in working with our youth to prevent substance use disorder since 1994. This was the year the organization was incorporated by Connie Ramaekers (a lifelong Tigard resident and teenage substance abuse advocate and educator).

Through THS, the Stop Tigard Underage Drinking and Drug Use (STUDD) club, many of our youth can remain alcohol and drug free in a positive environment.

Why should we all care about reversing the current trends? 

Because our children are our future. And just like good stewards of land, water and air, we need to nurture our children. It is they who will take care of our grandchildren and environment when we no longer can.

In my opinion, there is no other organization throughout Washington County that works harder to prevent teenage substance use disorder than TTT in partnership with our schools.

Lilian and Jack sum up a future of hope for a teen free substance abuse society through partnered prevention programs “where one person can make a difference in changing hearts, minds and lives of the many” and they do!

My freshman year I decided to join a club called STUDD. We had a school assembly with Chris Herren, a former NBA Basketball star. It was eye opening to see and hear someone who had everything and lost it all because of substance use disorder. Hearing Chris’s story told me there was hope. That is why TTT and STUDD are so important. They offer hope for the future and a platform to help and talk to my peers. Lilian, 11th grade

STUDD is more than a club It is a support system and a safe place for students to be actively involved and the opportunity to make a difference. STUDD provides positive peer pressure and peer pressure is huge at this time in our lives. Jack, 12th grade.

How do I identify the common signs of at-risk teenage substance abuse? 

If theres a family history of substance use disorder; a mental or behavioral health condition, such as depression, anxiety or attention-deficit, hyperactivity disorder (ADHD); impulsive or risk-taking behavior; a history of adverse childhood events, such as bullying, a history of abuse, low self-esteem or feelings of social rejection, please talk to your primary care provider about your concerns. Your child’s mental health is as important as their physical health.

How can I help my child to be drug and alcohol-free?

You can learn more at the Partnership for Drug-Free Kids  https://drugfree.org/article/prevention-tips-for-every-age/.  If you have concerns that your child might be using alcohol or drugs, a good place to start is your child’s primary care physician.  Your child’s mental health is as important as their physical health. 

Learn how to help prevent unhealthy substance use disorders and other behaviors. And you can learn more about volunteer opportunities at: www.tigardturnsthetide.org

Good health to you and your family!

 Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a Fit Healthy Lifestyle Consultant with MirrorAthlete Corp., and former Tigard City Councilor. A strong proponent of City involvement in expanding recreational opportunities for everyone. 2020 copyright. All rights reserved, Mirror Athlete Inc., To learn more about MirrorAthlete and free monthly newsletter, visit: www.mirrorathlete.org