STAYING IN MOTION

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Newton’s First Law of Motion states that a body at rest (the sofa) will remain at rest and a body in motion (away from your sofa) will remain in motion.

Generally speaking (and most of us know this), all parts of the body have a function, if used in moderation and exercised, become healthy and well developed and age slowly.  But, if unused and left idle, they become liable to disease, defective in growth and age quickly.  I didn’t make this up. I am quoting Hippocrates from 370 B.C.  Yep, you read that right…370 B.C.  
If you keep your body in motion, you will receive many benefits such as increased muscle mass, decreased risk of osteoporosis, reduced resting heart rate, increased bone density, ligament and tendon strength, and reduced body fat, just to name a few.

Ok, so if Hippocrates had it all figured more than two thousand years ago, then why are you still increasing the size of that sag in your sofa?  What has been stopping you from moving your body?  If I had to guess, I’d say it’s because you believe that exercise has to be complicated.  You feel if you don’t go to a gym or a Tai Chi class or lift weights or run like a crazed rabbit — you just won’t reap any benefits.

Let me tell you straight up: you’re dead wrong!  You don’t need a fancy gym or your stomach clamped to lose weight.  You just need to get back up on your two feet and move.

Yes, turning your television and computer off would be highly beneficial.  And if you did have a regular routine of cardio and strength training, you would feel a lot better.  (It would also be beneficial if you invested in gold, but few of us can afford to do that.)   However, when it comes to your health, doing SOMETHING/ANYTHING is better than nothing.  

Try this: Go to a park and walk the trails. The 573 is loaded with great walking trails.  It’s good for your body and will clear your head.  Generally speaking, it’s not too hard to get someone—or even an old dog—to go with you if you want company.  Walking and talking will burn up the miles.  You could even check your Facebook as you walk.
 
If you can’t make it to a park, try taking a walk around your neighborhood after work and before dinner. This will actually increase your metabolism before eating which will cause you to eat less and burn off dinner faster.

If indoors, walk up and down your steps.  Just a few will do.  Caution:  These step repetitions will tone your leg muscles and give you tons of stamina.

Or, try jogging in place.  Jogging is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.

When is the last time you tried jumping jacks?  These are always fun, as they bring back memories of being a kid!  Well, surprise!  They are also great cardio exercises and good for warming up, too.

Or, simply throw some music on and dance your heart out.  You can find a private place in your home and close the door behind you. No one will be able to see you, so you may as well CUT LOOSE!

This year, spend less time on your couch and more time on your floor doing sit ups!  Just 10 minutes a day, four times a week will provide you with amazing results. You will have more energy, you’ll eat less because you’ll get full faster, and you will sleep better. You’ll even see a difference in your waistline and legs. Who knows? You may just get addicted to your newly found fitness level and decide to join a gym or learn Tai Chi!

My name is Kimberly Browne.  I am married to a wonderful man, and we recently celebrated our seven year anniversary this fall.  We have three children, a five-year-old daughter and twin two-year-old boys. As a parent to young, active children, most of my time revolves around them, so I have to get creative in finding time to get my exercise/relaxation time in.  My absolute favorite pastime is running.  I find it peaceful and rewarding both mentally and physically.  

I have always been interested in being healthy.  I blame that on my mom who always tried her best to raise us being knowledgeable about our health.  I have been in the nursing field for 10 years and have been practicing in Ste. Genevieve as a Nurse Practitioner for a little over two years.  I split my time between two clinics; urology and weight loss. Transformations Medical Weight Clinic has been a blessing to our community.  Previously, we lacked a structured weight management program with high level medical oversight.  Since the clinic opened its doors last January, we have enrolled over 70 patients and lost well over 1500 pounds. Some of our patients have lost more than 100 pounds each.  Our clinic philosophy is about becoming a healthy person, which requires us to address all aspects of one’s life including diet, activity, relationships, career, and stress.  I tell people that a healthy weight is the side effect of a healthy life, and we all must find our own personal balance.

Our clinic offers medical oversight to those with chronic disease, including partnership with physical therapy, the Ste. Genevieve Community Center, and the hospital’s Adult Fitness Program.  We have a variety of structured eating plans including tools, guidelines and weight loss aids to help people reach their goals in a sustainable manner.  It is not a one-size-fits-all program.

The most enjoyable part has been the snowball effect of seeing people change their life and, in turn, inspire others to change theirs.  I foresee our community having a billboard one day advertising something crazy and seemingly out of reach such as 10,000 pounds of weight loss!

As a health care provider, my job is to get to the root of why people feel bad.  Often, it is because of lifestyle.  People are becoming more hesitant to rely on pills and medications. Slowly our society is beginning to recognize that the daily choices we make in our life matter most. Exercise is a big part of that.  Research shows that exercise contributes to a happier, healthier, more functional person with reduced risks of cancer, heart disease, diabetes, and sleep apnea.  People who exercise regularly are not on as many antidepressants as those who do not exercise.  The list of benefits goes on and on.

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Exercising with Baby

My name is Christina Kleinsorge-Rariden.  I have lived in the area most of my life.   I am a Family Nurse Practitioner at Midwest Health Group in Farmington, and soon I’ll be an assistant professor at Saint Louis University School of Nursing.  Perhaps the most challenging and rewarding role I have is being a new mom.   
 
I have always had an active lifestyle.  I grew up on a farm so I have spent most of my time outdoors since I was a child.  My sister and I spent our days hiking around the farm, riding bikes, or racing ponies.  My grandparents and mother raised a huge garden every summer; my grandmother canned vegetables so we reaped the benefits of the garden all year.   We also raised beef cattle.  Although it wasn’t a catch phrase back then, we ate “clean” and organic food.  Mom still grows a large garden, and shares her harvest with us.  My appreciation for healthy living and eating was instilled in me as a child.

As a child I started showing Arabian horses, which I continue to do now with my husband.  This is another aspect in life that keeps us moving!  We rarely stay indoors lounging around.  Working in our barn, riding horses, and keeping our small farm tidy keeps us active, outdoors, and busy.  I think having a fun family hobby that promotes physical activity is a healthy way to stay fit, active, happy, and healthy.  When we are up, outside, moving, playing, or working, we just feel better—mentally and physically.  

Being a mom adds a whole new dimension to life; not only do I need to stay healthy for myself, but also for my son.  At an early age, babies and children are watching our every move.  Children imitate what they see; if I remain healthy and active, hopefully my son will grow up and maintain that lifestyle.  I will admit, after returning to work from my maternity leave, it has been more of a challenge to find the time to work out.  Anyone who has had a baby knows your entire life changes, including your workout schedule!  I can say it is a work in progress for me. I can say some out my first outings with my son included going to walk around the park this summer, and we (I’ll speak for him) loved it.  I felt I had really accomplished something just making it there and getting the stroller set up with him in it!  The first time we went to the park, I was only able to walk a fraction of what I used to run, but that is okay.  My endurance is slowly coming back.  It was great to get moving again, take in some fresh air, and get out of the house for a bit.  I enjoy watching my son sit in the stroller and take in the great outdoors on our walks.  I encourage parents to plan family activities that include physical activity—go on a bike ride, walk, or explore a local trail.  Kids won’t even think of it as exercise, rather a fun family adventure.

Exercise is crucial to good health, both physically and mentally.  Of course, we all know exercise can improve our physical health, help us lose weight, tone muscles, and strengthen our heart, but it can also help our mental health as well.  When we exercise, our bodies release endorphins.  This feel good chemical provides that post workout sense of well-being.  Sometimes we have to convince ourselves to actually commit to the work out, but after we forge through it, we have a sense of accomplishment and well-being.

Every day I am in the office I talk with patients about the benefits of exercise for their health; it is one of the most important things we discuss.  There is no magic pill, weight loss solution, or new trendy diet that is the end all and be all.  Fads come and go, and if you have to spend a ton of money on it, it probably isn’t worth it.  Eating well and exercise is a lifestyle.  Sometimes we have to take baby steps to get there.  I never expect someone who hasn’t worked out in years to run a marathon the next month.  People are busy, stressed, and sometimes overextended, but I love working with patients to help them start to reroute their lives in a healthier direction.  Often we set small goals such as giving up a soda a day and trying to walk to the mailbox each day.  Small changes can lead to big results.  Old habits are hard to break, but we discuss replacing an old unhealthy habit with a new healthy habit.

I remind patients that exercise doesn’t have to be in a gym. (Some people can’t afford a membership.)  Exercise can be in the form of walking, hiking, or biking at one of our many local, beautiful parks.  If you have a dog, take it out on a walk; he or she will love you for it, and people with pets tend to be more active.  Rather than meet friends at a restaurant, meet at a trail for a hike on Saturday morning!  During cold snaps, one might need to exercise indoors, but you can get creative: have a dance party with the kids in the living room…whatever it takes to get moving!  

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PREVENTING THE NEED FOR REHAB

My name is Clyde Doromal and I’ve been a resident of Farmington for 10 years now. I’m originally from the Philippines, where I received a BS in Biology at the Ateneo De Davao University in 1989 and BS in Physical Therapy in 1996.  I’ve been practicing Physical Therapy for 18 years, for which I spent 10 years in the Philippines and almost 9 years here in the US. Currently, I’m working at Camelot Nursing and Rehab Center/Huckstep Orthopaedic as one of the Physical Therapy staff.I am married to my beautiful and lovely wife Jen, with 2 kids in college. My son Ken, is pursuing Physical Therapy and my daughter Norie is pursuing Nursing.  One of my favorite things is to play basketball 2-3x per week—especaily with my son Ken.

I love working at the Camelot rehab center.  Our rehabilitation department is one of the largest in the area.   We are totally devoted to getting people back home “stronger and highly functional” and out of the center as quick as possible.  There is nothing more rewarding than seeing someone go back home to their family after a successful rehabilitation.  The people I work with are very skilled and we all work together very well.  We have a diverse therapy staff that have been together for up to 8 years.  We have an energetic and upbeat way of delivering high-quality therapy that gets each patient involved until reaching maximum functional potential.  Most people don’t know that in addition to live-in rehab, we also have outpatient rehab.  I spend most of my day helping people get back on their feet after being ill, fallen or after a surgery that they need to recover from.  The campus at Camelot is nice in the sense that the grounds are wooded and quiet.  Walking outside on nice days is incredibly helpful to some patients.  It’s like time slows down for them and helps them realize that they have lots to live for.

My job as a rehab therapist has given me a greater understanding of the importance that exercise plays on our well being and long life.  Even if you are young, a good exercise program will help you later on in life that could help in preventing a need for rehab.  Exercise is very important to stay fit mentally and physically in order to function at our highest level.  As we all know, especially in the medical field, we have to exercise regularly at least 3x per week. Merging with a balanced diet, avoiding cigarette smoking and excessive drinking—this helps our system maintain equilibrium, thereby decreasing health risks, like heart attack, stroke,… and preventing the need for rehab.  My advice to everyone, is get exercise as often as you can for a healthy and long life.

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