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Our weekly news column bringing the most current, non-biased health
information to the consumer. |
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June 08, 2010 |
A Publication of QVHD |
Excuses Numbers 98 and 99
By: V. Deborah Culligan, RN, MPH,
Deputy Director QVHD
Has anybody ever said to
you “if it had teeth, it would bite you,” generally used when you are
looking for something that is right in front of you, but you don't see
it? That's kind of how I have been about the role of exercise on health
status. Oh sure, I ran out and bought the fancy treadmill for those days
that I couldn't get out to walk. It makes an interesting clothes rack.
Oh and those beautiful, dry walking days were just so inconvenient for
my schedule! As a health professional, I certainly have read over and
over again about the health benefits of exercising, with something as
simple as walking. But for some reason, my brain does not allow my body
to take on this simple practice. So I am writing this column to convince
me as well as convince you that we are really missing the boat on
healthier living by continuing with a sedentary lifestyle.
Study after study, large and small, have touted the positive health
effects of exercise. Some have shown that walking as little as 1.5 hours
per week could improve your ability to think, and increase verbal memory
and attention as well as help to prevent dementias, like Alzheimer's.
That alone should make you (and I) want to grab our walking shoes! It is
a pretty well-known fact that exercise improves heart health,
circulation and blood pressure. In addition, controlling diabetes is
much easier if you add activity to your life. You may even be able to
cut down on your medications with weight loss and an increase in your
exercise habits.
So what are we waiting for? Excuse number 98: “I don't have time.”
Response should be “you don't have time to wait!” Excuse number 99:
“It's too hard. I'm too out of shape!” Response: Adding activity to your
life may not be as hard as we think. It is a matter of mind over body!
There are several things you should consider before you begin an
exercise program. First, check with your doctor to be sure adding
activity is appropriate for your health status. Secondly, be sure you
have an appropriate well-fitted shoe for walking.
The importance of a sturdy, well-fitting shoe is underestimated. Just as
you need “the right tool for the job,” you need the appropriate shoe for
the intended use. Shoes should be chosen for comfort and function, not
for style. The wrong shoe can contribute to injuries and maladies, such
as falls or back, leg, or foot pain. For example, thick, plush and/or
spongy soles can easily throw a person off balance (especially in the
elderly) if they “stick” or grab carpeting. Thin, hard soles have been
shown to provide the best balance. Be sure to check such soles and if
they are polished smooth, rough them up to avoid slips and skids. For
safety, shoes should always be fastened. Shoes should have room for the
toes. Shoes should be lightweight and supportive. Shoes do not need to
be expensive to do the right job.
You should follow other safety steps when you go walking. Wear light
colored clothing that passing vehicles can see. Stay out of the road. Go
with a friend if you can. Health After 50 describes a “talk test” which
is you should be able to carry on a conversation while walking. If you
can not, you may be overexerting yourself and need to slow your pace
down. If you should develop a sore or injury on foot, do not let it go
untreated. Keep it clean and make sure it heals. If it does not get
better on its own, seek medical help. (Diabetics need to pay special
attention to their feet.)
For free brochures on ways to add exercise to your life, District
residents can call 203 248-4528 or request on line,
www.qvhd.org.
| An Ounce of Prevention is a
publication of the Quinnipiack Valley Health District, located at
1151 Hartford Turnpike, North Haven, CT 06473. Telephone:
248-4528. An Ounce of Prevention is
written by V. Deborah Culligan. The articles are published in the following local newspapers, The Advisor &
Beth-Wood News.
The content is provided as health education and
information to help you make health decisions. It is not intended to
be legal or medical advice, or substitute for recommendations made
by your health care provider. Address all comments to the district
office. |
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