Lake Regional Health System | Thrive | Fall 2019

8 | Fall 2019 D o you want to be a fitter, healthier you? “You don’t need fancy equipment — just the motivation to move more,” says Exercise Physiologist Jody Corpe, M.S., E.P., manager of Lake Regional Cardiopulmonary Rehabilitation. “You can get the benefits of regu- lar exercise with a simple walking routine.” While most people don’t need a doctor’s OK before starting a walking pro- gram, get a green light from yours if you have a chronic health condition When you hear the word exercise , do you think of heart-pumping cardio workouts? If so, remem- ber that strength training also has major benefits. Just two or three quick muscle- building sessions every week can help you stay stronger, leaner and healthier. They can help: • Speed up your metabolism. Added WELLNESS WALKING: or are over 40 years old and you’ve been inactive. Easy steps to start Eventually, your goal is at least two and a half hours of moderate- intensity aerobic activity, such as brisk walking, every week. That’s just five 30‑minute walks. But even a 10-minute casual walk is fine at first. “Speed isn’t important starting out,” Corpe says. “You can gradually pick up your pace, time and distance. And as you get more fit, you can add challenges — like heading for the hills to tone your legs.” Here are a few more pointers: Be kind to your feet. Wear shoes with good arch support and firm, well- cushioned heels. Start and finish well. Warm up at a slow pace, then walk briskly, and then cool down. Focus on form. Keep your head up, tummy tucked in and shoulders relaxed. Let your heel hit the ground first, then roll your foot and push off from your toes. Sticking with it To stay motivated and make walking a healthy habit: Make it social. Set up walking dates with friends or check out a local walk- ing club. Change the scenery. Do you always walk the same neighborhood loop? Strength training: Worth the weight muscle makes it easier for your body to burn calories, even at rest. • Slow the natural muscle loss that occurs with age. • Strengthen your bones and help protect you from fractures. • Boost your balance and reduce your risk of dangerous falls. • Keep your joints flexible and ease arthritis pain. Jody Corpe, M.S., E.P. Take the path to better health