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Chapter 14: Additional Information
CHAPTER 14 Appendices
A Program to Help Motivate Participants Why it was developed. Wheeling has hosted an annual 20K race for more than 25 years. This is the most prominent athletic event in the city and was the National 20K Championship for approximately 10 years. Since 1999, walkers have been recognized as participants. In Spring 2002, we chose to capitalize on the energy of the event by offering a walking clinic to encourage walkers to train for and participate in the 20K. Formerly the Ohio Valley Runners and Walkers Club conducted such a clinic. It made sense to a number of us to pick up on the energy of a program that had previously existed and see if we could give it new life in the context of WHEELING WALKS. Goals are important to maintain focus when one is making lifestyle change. Dr. Reger made this point well in one of his columns (this and a letter-invitation can be seen in 14-a). Working with the energy of the 20K provided an opportunity to help some motivated people move their fitness to a higher level, all the while reminding others that they need not do that much walking to have good health. One hour weekly sessions were conducted at 4 pm and 7 pm (see Schedule in Appendix 14-b). Each session consisted of walk related questions and answers (5 minutes), topic presentation (20-25 minutes), discussion (10 minutes) and 30 minute or more walk on the nearby rail trail. No fees were charged, although attendance was logged. One major worksite offered incentives to employees for participation. In addition, the News-Register donated a block ads each week announcing the subject and speaker(s) for the week’s program that helped encourage attendance at the sessions (See Appendix 14-c) . For those unable to attend any or all of the sessions, we developed a written training schedule (see Appendix 14-d). Social support is important for adhering to behavioral goals.
This clinic provided education and social support. Probably half
of the participants did not enter the 20K, but came to the clinic
on a weekly basis because they were energized by the group setting.
There is a societal tipping point (see book by the same title,
i.e., the Tipping Point): If you can get 2-3% of the target
population to participate in an activity, the activity starts
to become the norm. We had more than 350 people who participated
in the 20 Weeks to the 20K. We believe that this was a
contributing factor to a dimension of change in the social norm.
An evaluation form used for this program is provided in Appendix 14-g and comments from completed evaluations are provided in Appendix 14-h. A Collection of Articles Written for a Weekly Column in the Local Newspaper Throughout the 8-week WHEELING WALKS campaign and, intermittently for the following year, Dr. Reger wrote a column for the Wheeling News Register on various aspects of walking. These were designed to inform and further motivate local residents to be more physically active. The articles provide important information on exercise and walking in language appropriate for the general reading audience. Appendix 14-j contains a sampling of these columns (those “bolded” in the list below) as they appeared in the Wheeling News Register. The originals of these articles, which were sometimes somewhat modified for the column, are provided on below. These are available for those conducting similar campaigns to use as is or to modify for their venue. Dr. Reger’s Sunday News-Register Columns
Top
CHAPTER 14 Appendices
Dr. Reger’s Newspaper Column explaining 20 Weeks to 20 K
20 Weeks to the
20K
Having clear and meaningful goals makes it easier to keep walking, even during the cold, snowy, dark days of winter. Remember that we recommend walking for at least 30 minutes daily. This can be a goal in itself, but, if combined with a larger goal, our resolve can be even stronger. Today I want to challenge some of you to “raise the bar” for your walking program: Have you ever though of walking the Ogden Wheeling Distance Classic? The idea may not be as far fetched as it appears. The Ogden Distance Classic is 12.4 miles. The walking course is challenging, with 29th Street and Wheeling Hill, among others. But this is not appreciably different from walking around Oglebay Park for a couple of hours. Twelve miles is not unlike going deer hunting or hiking at Dolly Sods. If you plan ahead, it can be done safely and enjoyably. Everyone who participates in the Ogden Distance Classic is a winner. There is no time limit to finish. Last year, I had a great time as I walked the Classic in about three hours. We are promoting long, slow distance, which can be accomplished by the casual everyday walker. There are so many encouraging folks along the route that the time goes by quickly. I will present walking tips every week in this column until the Wheeling Distance Classic on May 25. Beginning February 4, we will have weekly educational sessions on Mondays at 4 and 7 pm to help you prepare. However, you can start your training this week. The most important first steps begin with getting yourself ready mentally. Decide if this event is for you. Even if you are not currently walking, you can still get ready to participate. Stop by the Hole ’N Run and purchase a good pair of shoes. Ask for your WHEELING WALKS 10 percent discount. Take your current walking shoes with you; the Hole ’N Run staff can tell you if your shoes should be replaced, or if you can continue using them. Generally, shoes lose their support and cushion if they are more than six months old. This challenge may not be for everyone. If you have any health questions about whether this 20K challenge is something you want to undertake, please consult with your physician. On Memorial Day weekend in 2001, Ogden Nutting said to me: “Bill, I would like to see 500 walkers in the Distance Classic next year.” Let’s make Ogden even more proud of a community event that he so generously sponsors. I want to challenge all of us to organize so we can have 1000 walkers for 2002. Isn’t it time you started walking?
February 2002 Dear 20 WEEKS TO 20 K Participants: Thank you for your interest in the "20 Weeks to the 20K" training schedule. Walking can be an important step toward good health and wellness. The Ogden Newspaper 20K Distance Classic can be a wonderful experience if you train properly for it. However, please complete the PAR-Q & You assessment prior to beginning a regular walking program. If you have diabetes, high blood pressure, or heart disease, you will want to check with your physician prior to beginning a regular walking program. Our recommendations are not to be understood as medical advice. We would never counsel anything that conflicts with the advice given by your personal physician. Remember that we are meeting at the Mason Rehab Center in Elm Grove, Wheeling, every Tuesday until May 21. The one-hour sessions are at 4 and 7 pm. Please join us for any or all of the sessions. We would love to have you with us. Be well. Cordially,
Dr. Bill Reger Top
Weekly Schedule 20 WEEKS TO THE 20K Preparing to WALK the Ogden Newspaper Distance ClassicMason Rehab Center
– Elm Grove
4:00 – 5:00 PM repeating at 7:00 – 8:00 PM Join us for all or any session. The "20
Weeks to the 20K" Walking Clinic will help FEBRUARY 12 -Dressing For and Train During Nasty Weather. Kim Butler & Ricky Moore FEBRUARY 19 -Avoiding injury, caring for minor aches and pains. Dick Lambie & Julie McGee FEBRUARY 26 -Walking for Stress Reduction. Dr. Bob Galbreath MARCH 5 -Placing Your Feet on Cloud Nine: This Shoe’s for You! Joe Winnesdorffer MARCH 12 -Strength Training for Your Bones Kathy Campbell and Jason Davis MARCH 19 -Training at the Dinner Table. To be announced MARCH 26 -The Heart of a Good Workout.To be announced APRIL 2 -Walking your Dog to your good Health. Dr. Adrian Bauman APRIL 9 -Walking for Life: Surviving Cancer. Nancy Toto APRIL 16 -Caffeine and Supplements to Boost
Energy: Hype or Health? APRIL 23 -Strength Training for your Bones. Kathy Campbell APRIL 30 -Walking through a Busy Schedule. To be announced MAY 7 -Keeping at it: Consistency for Lifetime Enjoyment. Hugh Stobbs & Dr Lee Jones MAY 14 -A Word from Everyday Walkers.
MAY 21 -Walking to Lift your Spirits. Dr. Bill Reger
Sponsored by the Ohio Valley Runners and Walkers
Club, West Virginia University School of Medicine, and the Wheeling
Ohio County Health Department Top Newspaper Ads NEWS REGISTER Newspaper Ad
Top Training Schedule for Sedentary
Walking Program for the Sedentary Adult
Check with your physician if you have two of the following risk factors: diabetes, high blood pressure, high cholesterol, family history of heart disease, over 50 years of age, chest pain or pressure.
WALKING TIPSDo it out your front door. There is no travel
time. Written Training Schedule20 Weeks to the 20KPreparing to Walk the Wheeling Distance Classic
|
| February 5. Walking is Good Medicine. | |
| Dr. Jim Comerci | Excellent Good Fair Poor |
| Dr. Catherine Hayes | Excellent Good Fair Poor |
| February 12. Dressing For and Train During Nasty Weather. | |
| Kim Butler | Excellent Good Fair Poor |
| February 19. Avoiding injury, caring for minor aches and pains | |
| Dick Lambie | Excellent Good Fair Poor |
| Julie McGee | Excellent Good Fair Poor |
| February 26 Stress Reduction. | |
| Dr. Bill Reger | Excellent Good Fair Poor |
| March 5. Placing Your Feet
on Cloud Nine: This Shoe’s forYou! |
|
| Joe Winnesdorffer | Excellent Good Fair Poor |
| March 12. Strength Training for your Bones. | |
| Kathy Campbell | Excellent Good Fair Poor |
| March 19. Training at the Dinner Table. | |
| John Mihopulos, RD | Excellent Good Fair Poor |
| March 26. The Heart of a Good Workout | |
| Dr. Bill Reger | Excellent Good Fair Poor |
| April 2. Walking your Dog to your good Health. | |
| Dr. Adrian Bauman | Excellent Good Fair Poor |
| April 9. Walking for Life: Surviving Cancer | |
| Nancy Toto | Excellent Good Fair Poor |
| April 16. Caffeine and Supplements
to Boost Energy: Hype or Health |
|
| John Nally | Excellent Good Fair Poor |
| Dr. Felicia Greer | Excellent Good Fair Poor |
| May 7. Keeping at it: Consistency for Lifetime Enjoyment. | |
| Hugh Stobbs | Excellent Good Fair Poor |
| Dr Lee Jones | Excellent Good Fair Poor |
| May 14. A Word from Everyday Walkers. | |
| Cheryl Fanning, | Excellent Good Fair Poor |
| Jim Ferns | Excellent Good Fair Poor |
| Cecile Steele | Excellent Good Fair Poor |
| May 21. Walking to Lift your Spirits. | |
| Dr. Bill Reger | Excellent Good Fair Poor |
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Comments From Evaluations
Comments from Clinic Participants
COMMENTS:
- This has been great. I knew there was something wrong with me. I had a physical I was fit but out of shape. Then you had this clinic – I came. Not having self-confidence or faith in myself. This all changed over these past months. I feel great and feel confident and I met great people. Between the clinic and training its been wonderful. A great experience that will continue. I’m a different person and will encourage more people to do so. Thanks to everyone.
- Bill, I like your wit and engaging style. Thank you for these classes and encouragement! I have thoroughly enjoyed all of the sessions attended. It has been informative, inspiring and enjoyable. Thank you for the diverse agenda and interesting opportunity. I love walking and learning. This series was a winning combination. Challenge: time to devote to increasing time and distance. Suggestion: great as is.
- The fellowship with the walkers was beneficial. The walking was most beneficial. Our speakers brought forth helpful info. (very good selection) Hopefully our program will continue next year.
- 1. Walking, time for myself 2. Finding the time. 3. Bring in more young people
- Liked the variety of topics. Liked having 2 times to choose from (4:00 or 7:00). Liked the informality of the group – lots of laughter. Liked the location was great – near trail.
- Great Job On Clinics! Series: like the presentation of complex discussions on a ‘street’ level. Have working ‘graduates’ from this years clinic & race pack next year.
- Adrian Bauman was a great speaker, the highlight of the series. Walking aspect – Dave Hoskins involvement. Obstacle to walking – mental I can do it.
- Wish I would have had time to attend more. Thanks for the Kin & Bill show. Enjoyed the lecture series. They were informative in a fun filled atmosphere. It was great hearing the various testimonials and accomplishments. The day (Tuesday) was a problem for me. Tennis. I am a runner, but receive the benefits of incorporating walking into my workout.
- I have gained more knowledge about nutrition and training. Also, have a type of support group meeting weekly to share and exchange ideas and experiences. Walking has improved my self esteem and self confidence in myself and also given me confidence in dealing with daily challenges and problems.
- I have gone from an injured runner who didn’t like walking, to someone who enjoys walking and getting back some of my endurance
- Dr. Reger, thank you for all of your efforts, speaking, program structure and speakers. My experiences helped me set goals, feel great and much stronger, and over come limits. Learned to do more and feel better. I liked the challenge. Enjoyed all of the speakers – learned much – all were timely.
- John Mihopulos – the number 1 program. I just received my first issue of the Nutrition action health letter; I’m inclined to become a long-term subscriber. I came here to prepare for my church’s 5k race in June; I’m prepared. All the information about healthier lifestyles was a wonderful bonus. If Whg city officials ever ask you how to make What a friendlier walking city, suggest repainting existing crosswalks.
- 1. Walking 2. Time
- Walking, made me feel good about myself in general.
- 1. the meetings gave me the opportunity to come and walk which I wouldn’t have done otherwise, so found both so helpful. 2. As always, finding time to walk after building up more than 10 minutes until time to mow grass.
- 1. I most enjoyed the information I received from each speaker. 2. Biggest difference was getting out and walk as often as I wanted. 3. No other suggestions – keep up the good work!
- 1. Walking or seminar. Have been walking for years, seminars were very good. People who did not come lost out. 1. Biggest challenge: no diff. 3. Suggestions: none.
- I enjoyed the walking seminar because they have kept me motivated. The program got me into an activity that I can do forever. I found walking makes me feel as thought I have accomplished something. I now include walking into my daily planning. The biggest obstacle with walking has been inclimate weather and fitting it into my schedule.
- 1. Enjoyed the people who gave presentations, appreciated their knowledge and encouragement. I enjoyed being outside (year round) when walking. 3. Dieting – fad diets, what people should watch out for.
- Thought the walking seminar was very informative. Biggest difficulty was finding time each day to walk. Would like more on exercising and foods to eat.
- 1. I’ve walked more since weather improved and outdoor walking is easier. I do treadmill walking three times weekly year round. I’ve enjoyed the comraderie as well as the information concerning “common walking”. 2. Biggest challenge: The only problem I’ve has is time conflict that interfered with my attendance. I would hope to do better next year. 3. Suggestions for new topics: This year’s topics bear repeating! Any health related is of interest.
- This seminar has really helped me develop a better life style with exercise. Bill- you have been great! Both you and Kim have made the meetings really enjoyable. The “Saturday” walking events were really beneficial. Thanks for everything. –Linda.
- I enjoyed the seminars most; I already was a walker – but the seminars gave us such good information I feel that I am more able to do things differently to achieve better results. Thank you for all the organization and time that went into these “20 weeks” – my only regret is that I went to FL. For 5 weeks and I missed some of the lectures. Thank you so much!
- The seminars provided a good deal of teamwork and enthusiasm among all who were here. An excellent spirit and much valuable, useful information. Differently? Non – very well organized. What next? – good speakers already – continue this, good publicity also – maybe more personal comments from the everyday walkers.
- I did not walk after the meetings because of other meetings. I did enjoy the speakers, they were ex. I thought all the speakers talked on the subject at hand. How you would ? on the speakers really don’t know.
- 1. The mental and physical feeling I get. 2. Taking the time to do it. 3. More on nutrition.
- Good job Bill! Good job Kim! I have enjoyed coming to the meetings and meeting new people. I have gained so much from walking – the camaraderie of my friends and daughter has been most welcome. Thank you for your time and effort Bill. Remember – be nice to Kim.
- This was very motivational. I really enjoyed it. I felt more energized because I walked greater distances regularly. I enjoyed the Saturday walks preparing for the race and the tips I picked up from other walkers. The most difficult was going up and down 29th street – and getting things done that I neglected to do when walking.
- The lecture series was a lot of fun in addition to being very informative. I walk everyday winter or summer to stay healthy and in shape! Feel good too!!! Too bad it has to end!!!
- Lectures: I enjoyed the lectures that had topics about health, for example: vitamins, fats in foods, yoga, etc. (clothes and shoes) I really enjoyed the lectures. I hope you have it again next year! Walking: I like walking because it is easy and I can do it at my convenience most of the time. It gives me time to think about things or to think about nothing at all.
- Motivation to walk more. Enjoyed the speakers.
- Managing stress. I enjoyed the comradarie while walking with amigoes. I would enjoy a class on first aid – simple procedures for simple accidents.
- Made me feel better and less stressed. Trying to keep motivated and trying to walk in bad weather. Topics?
- What did you most enjoy about walking or walking seminar: I most enjoyed losing weight and feeling better. And being active. What’s biggest difficulty? Keeping at it. Suggestions for topics?
- 1. Lessons created an atmosphere of relaxation whether participant was going to participate in Ogden race or not. 2. Encouragement of just doing something (exercise) for your own enjoyment and benefits of doing what you can. 2. Biggest Challenge: commitment to attend meetings after working everyday – friendship/walking buddy helped. 3. Topics for next year: more nutrition information.
- I most enjoyed the walking seminar – it was very motivational and felt energized. Gave me an opportunity to be around wonderful people. Very enjoyable. Excellent speakers and interesting.
- I enjoyed aspect of the seminar is the people I met. I enjoy walking. It makes me feel good. My biggest difficulty is the pain in my leg. The walking helps this along with stretching. I have enjoyed the seminars. The speakers are excellent. I wouldn’t change anything. I hope you do have this again.
Take Time to
Start Walking
Dr. Bill Reger
Hello. I’m Dr. Bill Reger from the WVU School of Medicine. Many of you know me as Bill.
I am grateful to be here in the pages of the Wheeling News-Register for the next eight weeks to fill you in on the exciting activities that will be happening in the WHEELING WALKS campaign. Check out this column each week for thoughts of interest to all health-conscious residents.
I hope you saw our kick-off this past week. My personal passion is to help people to enjoy life to the fullest. We only have one life to live, and I want all of our lives to be happy and healthy. I think there is nothing more important than our health. Without it, it is hard to enjoy life. Good health gives us the energy and peace of mind to enjoy our family and friends and to face life’s challenges.
One of the best ways to protect our health is through a regular walking program. Our bodies were designed to MOVE. When we sit too much, we tend to become tired, stressed, overweight, and without energy for anything.
A lack of exercise shows up as heart disease, colon cancer, stroke, and diabetes – four of the seven leading causes of death in the U.S. In addition, more than half of the adults in the U.S. report being overweight. In this area, the obesity problem is a bit worse than the national average.
The burden of a sedentary lifestyle-related disease goes far beyond dollars and statistics. Its effects are a very personal matter for millions of Americans and their families. For example, heart disease is a tragedy for families who lose a loved one early, and it reduces the quality of life for those who live with the disease.
Fortunately, beginning a walking program is an easy first step to better health and feeling better. Start today. Although our recommendation is to do 30 minutes on almost every day, begin walking 10 minutes a day if you haven’t been active. Perhaps you will park the car 5-6 blocks from your morning destination, take a brief stroll at lunch, or join a friend after dinner. Give a friend a call and set up an appointment for a better health.
Walking 10 minutes each day represents about five pounds of fat in a year. This could be just what the doctor ordered.
If you are technically inclined, check out our website: www.wheelingwalks.org
Isn’t it time you started walking?
TopHi. It’s Dr. Bill Reger again. Talking about … what else? Good health and walking.
As we discussed last week, beginning a walking program can be one of the most important steps you can take to protect your health and improve the quality of your life.
Americans report being busier and more stressed than ever. Our jobs, family, friends, clubs, and an endless series of commitments all take time. Everyone seems to want a piece of us. We move from one activity to another, and we barely have time to breathe. We return home mentally exhausted. Time to work out? Fat chance!
However, if we examine our lives closely, we will find many times during the day when we could take the time to walk a few extra minutes. We go to work, to lunch, to the store, to the mall, and we take care of our children, grandchildren, or even our parents.
How about incorporating ten minutes segments of walking into what you are already doing? Take ten minutes to walk the dog prior to work (Think of your dog as an exercise machine with hair!), or park the car 5-6 blocks from work. Join a friend for 10 minutes before or after lunch. Walk 10 minutes back to your car after work. If you take your children or grandchildren to athletic practice, walk around the field while they practice. Join a friend or family member for a walk before or after dinner.
This region is blessed with wonderful workout facilities. Use them when you can. However, the good news is that you don’t have to join a health club, buy special clothing, or go anywhere special to be able to work-out. You can integrate 10-minute walking segments into your day. Curiously, people who do the three 10-minute segments have health benefits that are just as good as, and many times better, than those who do one 30-minute workout.
Thirty minutes of walking may not seem like it is much, but I assure you that our community would be a much healthier place if we all made this investment in ourselves.
Get started this week. Right now, stop reading, and think about where you can add ten minutes of walking each day to your life. Be specific. Identify the time, place and conditions when you will be enriching your life by walking an additional ten minutes.
You will feel better, and these may be the most important first steps toward rip roaring good health.
Isn’t it time you started walking?
Walking to Protect
Your Health
Dr. Bill Reger
Walking is one of the most important actions you can take to protect your health. As you may have noticed, Wheeling is the site where WVU and the Robert Wood Johnson Foundation are seeking to increase a community’s health and well being through walking. This model may be used around the country and around the world. Stay tuned to this exciting program.
Why walking?
Walking is seen at the exercise of preference for most Americans. Its easy, you need no special equipment, and injuries are extremely rare. The health benefits are outstanding, and it gives you more time than it takes. We are often tired and overwhelmed with so much to do. Once you walk for 10 minutes, you begin to feel better. Walking actually makes you more energetic.
By now, who has not heard that we should be more active? But, few people realize what a big impact regular walking can have on their health and quality of life. A lack of physical activity and a poor diet rival smoking as the leading cause of death in this country. While most people wouldn’t be surprised by the 400,000 plus deaths caused by smoking each year, few would guess that our lack of physical activity, along with a poor diet, causes the same number of deaths every year – or 1,200 deaths every day. Fully 40 percent of the local population is totally inactive, whereas only about 20% exercise enough to be of benefit. Inactivity leads to obesity, and 33% of American adults are obese. This region has higher obesity rates than the national average.
Regular walking can reduce your risk of heart disease by one half. Walking decreases the risks of on diabetes, colon cancer and breast cancer. It reduces stress, anxiety, and depression, and elevates mood. Increasing your walking can also decrease your cigarette smoking and other tobacco use. In essence, walking is about as close as you can get to a magic bullet.
Walking will help you maintain your ideal body weight and feel better. Walking is good for people of all ages and fitness levels. When you can see these benefits, you are more likely to continue.
If you walk, you can spend time with your family and friends while enjoying the great trail system we have along the Ohio River, Wheeling Creek, and at Oglebay. If the weather is bad, go to the Ohio Valley Mall, walk at one of the fitness facilities, or meander through the hallways at work. Walking can be done with others, alone, in a formal setting, or around your neighborhood.
Isn’t it time you started walking?
Top
Time is the single biggest barrier to regular walking. Our lives are busy, our schedules are crowded, and we have more to do than we can ever accomplish. So how can we ever find the time in our schedules to walk? I have had so many of my friends tell me that the last thing they need is another 30-minute daily activity. Most of us realize that walking every day will benefit out our health and wellness. However, we struggle to find the time.
I believe we become too focused on the barriers. As a strategy to overcome the barriers, give yourself a month of fitting walking into your life religiously. Make the commitment and see what happens. I can almost guarantee you that your mind will follow your body, that is the barriers will diminish. When we question people on the telephone, we find that at they begin walking, they no longer see obstacles in the same way.
Break the 30 minutes into three ten-minute segments. Take ten minutes in the morning, ten minutes at lunch, and another ten minutes prior to getting into the car to go home.
I also recommend learning more and more about the benefits of walking. When we have a reason to do something, we have a way of finding the resources to make it happen. We live our values.
Reading this column may not be exposing you to great (or even good) literature. However, simply reading about a healthy behavior has been shown to help motivate people to perform that behavior. The more they learn about it, the easier it is to do it. Simply spending the three minutes to browse this column may change your life, even if the change is imperceptible.
You can find daily exercise tips in the newspaper, on TV, or on the radio. Pay attention. The more receptive you are to their message, the more likely you are to change your life for the better.
Isn’t it time you started walking?
WHEELING WALKS!
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Walking Can Help with Stress
Dr. Bill Reger
My heart goes out to all of you who have been affected by the terrible events of this past month. These days are most distressing. A tragedy of this magnitude will weigh long and heavy on our hearts and souls.
Such dreadful events are stressful for everyone. Mental anguish and anger can permeate to our very soul. During times like these, I ask that you take some quiet time to pray for the victims of this tragedy. So many are suffering so much. Seeing the pictures of the dead, the injured, and their families reminds me of the limitations of my own physical life. We all are affected by the hurt of any who suffer. If the victims cannot have physical life, may they experience peace in an afterlife. I ask also that you pray for the entire world that we may collectively find the love to heal. Our emotional and spiritual wounds can be far deeper than even a physical injury.
You may want to take this time to surround yourself with family and friends and cherish what is important to you. Walk outdoors and be at peace with nature. My wife Jan finds walking in the woods to be her greatest source of solace and comfort, in both good times and bad. Spend time with the deeper source of your strength.
Walking reduces stress and anxiety; the scientific literature is quite clear on this. Why not walk with those you love? You will experience even more benefit. Get out of the house, hold hands, talk, pray together, take in the sunrise or the sunset, connect with each other in a new way, experience each other anew while you walk. My colleague Margo walked her three-year-old daughter in her stroller for two hours in an attempt to find peace and escape from the television news reports.
Although I have been on the pages of the News-Register talking about the health benefits of walking for 30 minutes daily, I realize that the whole of life is so much more than promoting fitness, avoiding heart disease, and losing weight. Let us cherish our existence in a way that we have not done before. Our mental, emotional, and spiritual health is just as important as our physical health.
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Fall Season Is a Great Time to Walk
Time, Time, Time
Dr. Bill Reger
Given the many challenges crowding our schedules, when is a good time to begin walking? Americans are spending more time on the job than ever before. Family activities include household chores, school, sporting, and social events. We give time to church, temple, synagogue, and civic duties. It is little wonder that we have no time for ourselves!
However, September is a great time of year to take charge of our health. This time of year marks a new beginning. Whenever there is change we have the opportunity to redirect our focus. Summer is over and we look forward to a new direction in our lives.
The cool weather of the impending fall season is invigorating. Young folks are back in school. Sunrise is later, and sunset is earlier. Cool night temperatures make sleeping more restful. The fall foliage is assuming its splendorous kaleidoscope of color.
I suggest we use this time to take steps toward good health. The Surgeon General of the United States has determined that at least 30 minutes of daily physical activity will help us maintain our ideal body weight and prevent disease. Physical activity does not have to be difficult. Exercise is not limited to the things we do at the fitness center or gym.
Joining the YMCA, the YWCA, the Howard Long Wellness Center, the Ney Center, or Centre Town Fitness may be the ticket for good health. But if we are unable to join a fitness center, we still have wonderful exercise opportunities right in our neighborhoods. Use the trails at Oglebay or along Wheeling Creek and the Ohio River. Compared to those of other cities, our sidewalks are exceptional. If it is too hot or cold, go to the Ohio Valley Mall where walkers are always welcome.
Lace up those shoes and go out the door for thirty minutes or more. You can do it in one fell swoop of 30 minutes, or in ten-minute increments. Daily walking is better, but make sure it is at least five times per week. Walking is the best prescription for a healthy life. The time to start is now.
Start with this simple exercise: Pick up the phone and invite a friend to go walking today. Or, better yet, walk on over to their house.
Isn’t it time you started walking?
WHEELING WALKS!
TopExperience the difference
Dr. Bill Reger
WHEELING WALKS has been in place since April, and the data keep rolling in. We could not be more pleased with the results. Our research shows that more people are walking in Wheeling than ever before. Even more interesting are the personal anecdotes.
I was having lunch this past Monday at a popular restaurant when a friend told me about how walking had transformed his life. A former competitive athlete who still looks lean and mean at age 40, Matt indicated that he had grown out of shape. Walking up any hill challenged him more than he would like. Matt started walking with the WHEELING WALKS program--slow and cautiously at first. "It was a bit scary to feel winded going up a small grade when I used to be able to sprint up any hill. But I stuck with it, and now what a change. I look forward to getting out walking every day--even on the hills!"
Almost all of us know the health benefits of regular exercise. The ideas are familiar to us. We have seen them on TV, in magazines, and heard them in conversation. We know about how walking will help us be closer to our ideal weight, give us more energy, and reduce our risk for heart disease, brittle bones, and some cancers. However, we need to experience feeling better before it becomes real, until we really know it. The benefits come quickly, but we have to invest our time for them to be realized.
Make the commitment to yourself. If you are just starting out, walk 10 to 20 minutes every other day until the end of October. In November, increase your walking to 30 minutes every other day. You will begin to experience dimensions of good health and wellness that you may have thought were gone forever--or that you may have never experienced before.
To pick up a few tips on walking, check out our website: www.wheelingwalks.org. If you have questions about walking, e-mail me at wreger@hsc.wvu.edu or call me at the WVU School of Medicine at 304/293-0763. I would love to hear how you are doing.
Isn't it time you started walking.
WHEELING WALKS!
TopWest Virginia
Northern Community College
Offers ‘Power of Walking’
Dr. Bill Reger
As the director of WHEELING WALKS, I pride myself on knowing a lot about walking. However, there is a walking gem in the Wheeling area that was unknown to me. Like so many of the wonderful resources in the community, this walking program is at West Virginia Northern Community College.
The Power of Walking is a one-credit course offered by Don Chamberlain at West Virginia Northern Community College. Between 80 and 100 students enroll in the course on the Wheeling, New Martinsville, and Weirton campuses each semester. This class is the most meaningful physical education course that I have ever encountered.
The Power of Walking addresses everything that should be stressed in a health and fitness program. Through this program, students of all ages learn a skill that will contribute significantly to the quality of their health and well-being.
Participants are required to meet with Mr. Chamberlain three times during the semester. However, many students contact him throughout the semester. The first meeting helps students to develop their goals, learn walking techniques, and learn about proper clothing and shoes. The mid-session meeting assesses progress and problems. The final session gives participants the opportunity to evaluate the experience.
Students love and benefit from this walking course. One student participant gave credit to the Power of Walking for the easy delivery of her second child; after her first delivery had been a nightmare. Many students report losing significant weight. Several people with arthritis reported to Mr. Chamberlain that this course had enabled them to maintain a higher level of fitness than they had experienced in years.
To enroll, call Don Chamberlain at 304/233-5900, extension 4271. The current tuition for the course is $68. Although the next semester's course will not begin until Jan 12, 2002, the best time to make plans is now.
Isn't it time you started walking?
WHEELING WALKS.
Top Walking Spreads Over U.S.
Dr. Bill Reger
Six months have passed since we began WHEELING WALKS. As we continue the program here in Wheeling, we are gearing up to take our successes to other American communities. Our newspaper articles have caught people’s attention as far away as Hawaii and Alaska. Every week I receive a call from another community that wants to share in our walking successes. However, even with all we have achieved, there are lots of folks who find walking difficult.
As I speak with people in Wheeling and elsewhere, the question always arises: “How do I start? I know walking is good for me, but I lack motivation.” Sound familiar?
I have an exercise you can begin as you sit reading the News-Register. Stop. Put the newspaper down and be quiet for a minute. Close your eyes. Take a few deep breaths and sit quietly. Then, visualize yourself walking in a favorite place, such as on the trail along Wheeling Creek or on the sidewalk in your neighborhood. The physical site is less important than your attitude about walking. Let yourself feel the warmth of the sun and the freedom of being out doors. Make this a good experience. Your thoughts will calm down and you will immediately have fewer worries.
Next, take ten minutes to walk. Right now. Go out walking in your neighborhood. Walk for five minutes from your front door, turn around, and come back. Does this not make your Sunday better? Walking doesn't just add years to your life--it adds life to your years!
This past week, I asked my colleague Cindi why she walks. Her vehement reply was: “I know that walking will reduce my risk of heart disease, cancer, and osteoporosis. Although I know that I may lose a few excess pounds of fat, I walk every day because it makes me feel better. Period! End of story!”
A little bit of walking makes a big difference! A daily ten-minute walk represents no less than five pounds of fat burned off your body each year.
Give me a call (304/293-0763) or send me an e-mail (wreger@hsc.wvu.edu) with your walking story or questions. Check out our website at www.wheelingwalks.org.
Isn’t it time you started walking?
WHEELING WALKS!
TopCatch Your Second
Wind
Dr. Bill Reger
It’s time to get in stride and feel the benefits of walking. Most of us have heard about folks getting a “second wind.” Well, it actually has a physical basis.
After you exercise for a while, it all seems to just flow easier. You feel as though you have more energy than just moments before. In fact, what is happening is that your body is becoming more efficient. For at least the first ten minutes of walking, you are cold, achy, and even tired. When you pass the ten-minute mark of rhythmic activity such as walking, your body temperature increases, your knees, hips, and ankles become better lubricated, and endorphins begin to circulate through your body and brain. You feel as though you have more energy, the sun appears to shine brighter, and life is a lot less stressful. And, the more relaxed we are, the better we can cope with life’s many challenges. Without doubt, there is more stress between our ears than in our environment.
Some folks do not experience this second wind because they exercise for only ten minutes or less at any one time. Although the scientific literature indicates that the health benefits are the same whether you exercise 30 minutes at one time or in three ten-minute segments, people generally feel better if they take the 30 minutes at one time.
Give it a go and see how you feel. Walk 30 minutes every day, or every other day, depending on your fitness level, and see if you do not absolutely, positively feel better at the end of the 30 minutes.
My wife and her #1 walking partner do their best work while walking. They plan their work, solve problems, organize activities, and laugh heartily. Walking is the source of balance in their lives. And, a happy wife makes an even happier husband.
The great feelings of walking start after the first 10 minutes, after you get warmed up.
Isn’t it time you start walking 30 minutes daily?
WHEELING WALKS!
Top
Walking: Helping
Individuals Achieve Inner Peace
Dr. Bill Reger
I trust you are having a pleasant Thanksgiving holiday, and have been able to enjoy a much-deserved rest. Even though our nation and the world are in turmoil, we still have ample reason for gratitude.
There is less ostensible peace for Americans this year, as the events of September 11 continue to reverberate throughout our minds and souls. Although the military campaign in Afghanistan seems to be moving quickly, war is never something we want. We don't know how long the combat will last, how the ensuing political structure will be established, what will be the fate of Osama bin Laden, and what other unexpected societal events may occur.
Particularly at this time of year, let’s remind ourselves that the most important peace is inner peace. What goes on around us pales compared to what goes on inside our minds. We can be basking in the sun at the beach without a single responsibility, and still not have peace. We can be surrounded by family and friends, and still feel lonely.
Take a moment to take stock of the good things in our lives. Appreciating who we are, our families, and our spiritual and religious beliefs is an immense source of comfort in times of uncertainty and in good times alike.
We need to take time for ourselves in order to truly give thanks. We have more going on in our lives than ever before. The rush of Thanksgiving leads into the demands of getting ready for the Christmas season. It is curious how our society has permitted these holidays to become something totally contrary to their intrinsic meaning.
Take time for yourself. Taking a daily walk is even more important around the holidays. Walking is one occasion when we can get away from many of the usual concerns and truly have peace. When we walk, we set our own goals. Walking is our time, and we are in control. Walking nurtures us and can help us get in touch with what is truly important.
Isn’t it time you started walking?
WHEELING WALKS!
Top
Winter Walking
Can Be Refreshing
Dr. Bill Reger
The Ohio Valley enjoyed an unprecedented Indian summer. In my 60 years, I cannot remember a warmer fall season. However, all good things come to an end. The cold weather is moving in, and it will be part of our lives for next three months.
Although walking in cold weather can be a challenge, for most of us, there is no reason to miss a step. In fact, this is a great time of year to be out walking. You will be amazed how good you will be after a brisk walk in the cool air. However, a few precautions will enable us to keep fit and healthy.
Even if you do not feel thirsty, drink 8 ounces of water for every 20 minutes you are walking. If you are walking for half an hour, make sure you drink a grass of water after your walk.
Ice is the single biggest danger as winter approaches. We do not want to fall. Be particularly careful on mornings after a frost, since a small patch of black ice can be a huge danger. Simply be more vigilant--a little common sense can go a long way. The trails along the Ohio River and Wheeling Creek, the oval tracks at the local schools, and many neighborhood sidewalks are wonderful in that they are flat.
Some folks should not exercise in the cold. If you suffer chest pain or a shortness of breath, you may be experiencing cold-induced asthma. Check with your lung doctor. If you have a heart problem, check with your doctor about exercising as the temperature plummets. You may find it easier if you breathe through a scarf wrapped around your nose and mouth. Most health professionals are not concerned about walking outdoors until the temperature falls below zero degrees Fahrenheit.
Dress in layers. A long-sleeved wool or polypropylene tee shirt will permit you to stay warm even if you sweat. I suggest wearing shirts, sweaters, and jackets that have buttons or zippers. You can then open your outerwear to regulate your body temperature. Hats, scarves, gloves, and an extra pair of socks are very important. Since we lose most of our body temperature through our head, when your feet are cold, put your hat on. A hat will permit us to be comfortable even as the thermostat dips into the single digits.
Do not forget to ask for your WHEELING WALKS 10 percent discount on shoes and clothing at the Hole'N Run on Washington Avenue in Wheeling.
Next week, I will discuss walking related holiday presents to help keep our loved ones on the road to good health.
Isn’t it time you started walking?
WHEELING WALKS!
Top
Walking Helps
Avoid ‘Santa Look’
Dr. Bill Reger
Sometimes the Christmas holidays trouble me. Commercialism is emphasized so much that the message of love seems to be drowned out. And then there are all those extra calories we consume during the holiday season. Many of us will look more like Santa Clause after Christmas than before.
There is an effective tactic for dealing with all this, however. And that is walking. No cost, no calories, but much compassion and goodwill.
Our goal is 30 minutes of moderate-intensity walking every day. You do not have to beat yourself up by walking fast and furious; simply walk as though you are going somewhere. Remember that every minute of walking expends about 5 calories, no matter if it is a 2-minute or a 60-minute segment. Although our evidence indicates there is more heart health benefit derived from walking segments of 8-10, shorter walks count as well.
A number of Christmas presents can make it easier to walk. Play It Again Sports in Elm Grove has a nice pedometer that you can clip onto your waist to give you a daily count of the number of steps taken. Pedometers help you gauge your level of activity from one day to another. We recommend walking about 10,000 steps per day. This activity level is associated with feeling better, being leaner, and having less heart disease. I have been amazed to find out that I am a total slug on some days (the pedometer does not lie!). With such information, I make sure I walk a bit more the next day.
Heart rate monitors help to keep one from over doing the intensity. I recommend the type that strap around your chest and have a wristwatch to read out your heart rate. These are as accurate as a hospital based electrocardiogram.
Clothing and shoes are always nice gifts. The Hole N' Run on Washington Avenue continues to offer a 10% discount (on nonsale items) to anyone who asks for the WHEELING WALKS discount--no questions asked. They have a great selection of winter hats, ear bands, socks, shoes, shoes, and workout suits. Remember that you should replace your walking shoes after about 500 miles, or six months. New shoes help to avoid injury, and put your feet on Cloud Nine.
In terms of larger purchases, treadmills are the most frequently used piece of exercise equipment. There is good information on these in Consumer Reports’ February 2000 issue. Locally, you can buy a good treadmill at Sears at the Ohio Valley Mall or at Dicks in Washington, PA. Purchase your treadmill where you can get service. Treadmills are expensive (expect to pay from $700 to $2000), but medical treatment is even more expensive.
Walking is always easier when you do it with someone else. What better gift could you give a spouse or a friend then that of making a pact to walk with them daily. Or, giving them a gift membership in the Ohio Valley Runners and Walkers Club where many area walkers connect. Twelve bucks. Members walk together and do lots of good things to promote walking. Their newsletters and monthly meetings (first Tuesday of the month at Wheeling Jesuit McDonough Center) are also fun. Send your check and the name to OVRWC, PO Box 6707, Wheeling 26003.
So, avoid Christmas commercialism and make your gift one of pure love--walk and take a friend, spouse, or child with you. You, them, and your waist line will all achieve loving benefits. And it won’t cost you a penny!
Even as the weather becomes chillier…keep on walking!
Isn't it time you started walking?
TopWalking
Lifts Heals the Human Soul
Dr. Bill Reger
Let me begin by wishing you all the happiest of holidays.
I have already received the best Christmas gift possible this year. My very dear friend, Di Leslie, has been through a difficult time with a bout of cancer. Even though her ordeal has been anything but easy, when I came into work this past week, there she was as bright and smiling as ever.
Di indicated it was all right to share the story of her recovery. Her body was severely assaulted by surgery, chemotherapy and other treatments.
How did she recover? She says she was blessed with good medical treatment and good friends. However, she credits walking her dogs with getting her back on her feet. Although there were times she could hardly get out of bed, she knew that walking the dogs three times a day would make them, and her, feel better. So, she made herself get out of bed, get on her feet, and push on to recovery.
"At times, I was able to walk only a little. But I kept at it whenever I could. My dogs always let me know how happy they were to be out. And I returned feeling better than when I went out. Every time! No exceptions."
Having a dog is a blessing and a responsibility. Walking a dog every day will make both the canine and the human worlds healthier and happier. Even if you cannot walk fast enough to lift your heart rate, being out will lift your spirits.
Check with your doctor. Go for a walk. And take your best friends (canine or human) with you. They will thank you.
As Di exhalts: "Try it. It works!"
Top
GOALS MAKE WALKING EASIER
Dr. Bill Reger
Having clear, meaningful, and doable goals makes it easier to keep walking, even during the cold, snowy, dark days of winter. Remember that we recommend walking for at least 30 minutes daily. This can be a goal in itself; however, if combined with a weight loss goal, for example, our resolve can be even stronger.
Although I am far more concerned about good health than about body weight, it is of concern that the average American has gained nine pounds in the past decade. However, keeping trim doesn’t have to make us miserable.
Simply walking 30 minutes per day represents 15 pounds of body fat in one year. Consistency is the key. We need to do something every day to lose weight. Small changes can make a big difference. Even walking for only 10 minutes per day will result in the loss of five pounds in a year. I probably need to add, however, that people are more successful in losing weight when they combine dietary change with walking. We can never exercise as much as we can eat! Be careful about food selection. Choose wholesome foods, eat slowly, and stop eating when no longer hungry.
Dr. Tom Allison and I conducted some research at the Wheeling Hospital that showed walking before a meal will decrease your appetite. If a 10-minute walk prior to a meal results in 100 fewer calories eaten, the overall impact is HUGE. Even a brief walk before a meal will make you more relaxed so you can better enjoy your meal, and the bonus is that you will probably eat less.
Studies show that if you are not exercising, it is very difficult not to gain weight. Weight maintenance is more important than weight loss. Think about the advantages of not gaining an ounce in the next ten years, all the while making our bodies more firm. The key is regular walking.
Walking in times like these is challenging. The cold weather, snow, ice, and the shorter days can challenge our good intentions.
Place Denny's Intermodal Fun Walk/Run on your calendar for February 23 at 10:30 am. The distance is variable, and the morning includes an optional Chili/Soup "Cook Off." If you wish, bring your favorite concoction. The event will be entirely indoors at the Intermodal Parking Garage, 1400 Main Street, Wheeling. My wife and I will be there to do 30 minutes of moderate intensity walking. Please join us. Call 242-8055 for an entry form.
We now have 19 weeks to the 20K Ogden Newspaper Wheeling Distance Classic. If you want to participate in the Distance Classic 20K on May 25, I recommend walking at least 30 minutes three times this week. This can be an enjoyable experience. We will publish the schedule for the Twenty Weeks to the Twenty K Walking Clinic in the News-Register next Sunday.
Let’s commit to being lean and mean in 2002—or at least lean.
Isn’t it time you started walking?
TopWalkers Prepare
for 20K
Dr. Bill Reger
WHEELING WALKS has been promoting the ‘Walking Clinic’ that is being held at the Mason Rehabilitation Center in Elm Grove on Tuesdays, beginning February 5. This week Drs. Jim Comerci and Catherine Hayes will be addressing their personal and professional perspective on walking as good medicine. These are among the best physicians in the region, so we hope you will come by to hear them.
We have entitled the entire series "20 Weeks to the 20K" because so many folks have been requesting information on how to prepare to the Ogden Newspapers Distance Classic. Twenty kilometers is 12.4 miles, a long distance. Nobody should attempt to walk that far without plenty of advance preparation.
The Walking Clinic sessions will have several components. We have a long list of highly qualified speakers who will be providing their professional perspective and knowledge. This is information we can all use. In addition, we will have time for questions and answers, and I will be distributing training schedules. On the printed schedule we have a list of recommended walking and conditioning activities that you can use to get ready to walk the 20K or just to improve your health. Each session will end with an optional 30-minute walk along the trail.
We also will have representatives from the Ohio Valley Runners and Walkers Club at each session. These folks are long-time advocates of walking for recreation, leisure, transportation, and, for some, competition. The 20 Weeks to the 20K Walking Clinic can get you ready for all aspects of a healthier life.
Hunting and hiking, for example, can be great recreational activities, that also provide numerous health benefits. However, too many hunters and hikers head off into the woods without getting ready for all of the walking. They come back dissatisfied, sore, and occasionally injured. After such an experience, they may feel they are too old to do what they used to do. In fact, they are not too old, but rather too deconditioned.
We are living sedentary lifestyles, which is slowly killing us. Even more important, our physical inactivity is harming our quality of life. We can sit and watch the television for only so long until we start become heavier (more than two-thirds of the adults in the Wheeling area are overweight) and without energy for life.
Join us at the Mason Rehabilitation Center this (or any) Tuesday. This clinic, which is free and open to all age groups, can provide the impetus to better health and wellness. For those of you who cannot attend the session, the 20 Weeks to the 20K training schedule will be posted on the web: www.wheelingwalks.org. Or, give me a call (304/293-0763), and I will send you a training schedule.
Isn't it time you started walking?
TopCOMMIT
TO A NEW BEGINNING
Dr. Bill Reger
Maintaining health and wellness requires commitment and recommitment. Many of us have successfully walked regularly (30 minutes daily) for a week, a month, or even a year only to have something get in the way of our good intentions. To maintain our resolve, we need to enjoy walking and be able to recommit ourselves on an ongoing basis.
It is hard to persist with activities we do not enjoy. Do whatever you can to make walking fun. Take a moment right now to reflect. Stop reading and ask yourself: "Is there anything I can do to make walking more enjoyable?" Sustaining our commitment is as difficult as beginning a walking program.
Social support and variety are important. I recommend that you walk with someone at least two times each week, even if it is for only 10 minutes each time. Walk in a variety of locations, and try out new places, such as the Arboretum Trail at Oglebay Park. Curiously, many people like to walk on hills. You naturally slow down as you go uphill. To avoid injury, I caution you to walk slowly downhill.
Certain kinds of equipment make walking it easier and more fun. Some folks like walking the trails accompanied by music. Headphones can make the time pass by more quickly, and music can enhance the experience when you do not have to listen for traffic.
Reward yourself for successfully accomplishing your walking goals. You might treat yourself to a new pair of walking shoes (check out the 10% "WHEELING WALKS" discount at the Hole N'Run). You might also pick up a pedometer at a sporting goods store to help you to keep track of the distance you walk daily. Remember that a few dollars spent now to promote your health and wellness can prevent thousands of dollars in doctor and hospital costs later.
Walking give you more time than it takes. It helps us lose weight, feel better, have more energy, and actually get more done. The more support we have to walk, the easier it will be to succeed and continue. For this reason, we launched a WHEELING WALKS Booster Campaign this week as a reminder to keep walking or to begin walking again.
We are indebted to Mayor Nick Sparachane and Commissioner David Sims, who proclaimed March as "Walk For Health" month. The Wheeling City Council enthusiastically endorsed walking as well.
If you are one of the many folks who are preparing to enter the Ogden Newspapers Wheeling Distance Classic to be held on May 25, I encourage you to sign up now. You may sign up online (www.ogden20kclassic.com), or pick up an entry form at either the Tuesday Walking Clinic (Mason Rehab in Elm Grove), or the Hole N' Run on Washington Avenue. Making this commitment is part of the training program.
In an effort to make Wheeling an easier place to walk, a crew of engineers from WVU will be conducting a Walkable Wheeling Workshop on March 19. If you have ideas about what type of environmental changes you would like to see in the Wheeling area, please let me know (304/293-0763). Perhaps there are traffic intersections that are difficult to cross, insufficient lighting, or a lack of place to sit and rest, parking, or toilets.
Please join us for the Walking Clinic this Tuesday at the Mason Rehab Center in Elm Grove at either 4 p.m. or 7 p.m. Kathy Campbell and Jason Davis from the Howard Long Wellness Center will be with us this week to address Strength Training for your Bones.
Please do not beat yourself up mentally if you have stopped walking or if you have never begun to walk. Now is the only moment we have so let's enjoy it. Just do it!
Isn't it time you started walking?
Top
You Make the Choice:
Fit or Fat
Dr. Bill Reger
Several years ago, Covert Bailey wrote a book entitled Fit or Fat, which stated that regular physical activity is far more important than weight. Regular exercise is the best way to improve the quality of your life, no matter what your weight status. Overweight people will benefit as much from walking as will normal weight people.
Many people are concerned about their weight. About one quarter of the local population is considered obese, and two thirds are overweight. Childhood obesity has doubled in the past twenty years. During the past 13 years, the average American has gained 9 pounds. This news is frightening.
It is little wonder that we are gaining weight. Our environment, policies, and resources make weight gain easy. One can make the point that we live in a toxic, “obesigenic” culture that provides ample opportunity to eat and little opportunity to move. For example, consider the importance of the automobile. We are devoted to maintaining our roads, which in West Virginia and Eastern Ohio is no small order. People are outraged when a large pothole develops on National Road. But when we have an epidemic of obesity, diabetes, and blood pressure among our youth, society simply points a finger and says that young people (or their parents) should be exercising more self-control and not be so lazy.
The answers to the problems of overweight and obesity are not easy. Thanks to our government and business leadership, the Wheeling area is blessed with many wonderful resources that make exercise and walking easier. Our trails, parks, fitness centers, and sidewalks are quite good. The Wheeling National Heritage Area Corporation (WNHAC) just announced funding for trail enhancements. However, limitations will continue to exist until we make major improvements. We need better parking, connections between the three sections of the trails, and better access to bathrooms. Where do you park if you want to walk on the trail from Washington Avenue to Elm Grove? How do you safely cross the street to the trail at Washington Avenue in Clator, if you are with a young child or someone with limited mobility?
Toward this end, two WVU engineers will host a Walkable Wheeling workshop to look at environmental issues on Tuesday, March 19 from 2-6 p.m. at the Artisan Center. Some of the solutions may be short term, while others will take more time and will need to be integrated into the community master development plan. We want to make sure that walking and physical activity are “on the map.” If you have ideas about what we should be considering or if you are interested in attending the workshop, call me (304/293-0763).
The good news is that walking can promote good health even if we are overweight. Research at the Cooper Clinic in Dallas, Texas, indicates that a low level of fitness is equal to and possibly more important than the risk factor of diabetes, high blood pressure, and obesity in causing heart disease and premature death. The conclusion is clear: start walking, and stick with it.
Remember than even 10 minutes of walking per day represents 5 pounds of fat lost in one year. Everyone has 10 minutes. We recommend walking for at least 30 minutes—the time equivalent to just one TV program. Walking for 30 minutes daily can make a HUGE difference in body weight, as long as you do it consistently.
We have an outstanding speaker this Tuesday as part of our “20 Weeks to the 20K” Walking Clinic at Mason Rehabilitation Center in Elm Grove. At 4 p.m. and 7 p.m., Peterson Hospital dietitian John Mihopulos will be addressing “Training at the Dinner Table.”
Every Tuesday at noon for the next month, Don Chamberlain, Director of Student Activities at West Virginia Northern Community College, will be leading a 30-minute walk starting from College Square, 16th and Chapline Streets, and proceeding to the Ohio River trail. I plan to be there; please come and join us.
For those of you training for the Ogden Newspaper Distance Classic,
this week I recommend walking for 70 minutes on one occasion,
30 minutes 3 times, and 20 minutes 2 times. Consistent with this,
on Saturday, March 16, Don Carney will be leading a walk up 29th
Street. Folks interested should meet at 10 a.m. in front of the
Convenient Store on 29th Street in Wheeling.
No Excuses
for Not Walking
Dr. Bill Reger
Having other folks with whom to walk always makes the process easier. This week, nobody has an excuse for not walking since a lot of things are happening with WHEELING WALKS.
Join us on Monday at 12 noon at the Wheeling Civic Center (14th and Water Streets) for the second Mayor's Walking Cup. This will be a 10-, 20- or 30-minute event; the choice is yours. Froggy FM will be broadcasting live. A light lunch will include Dominos pizza and fruit. You can complete the Mayor's Cup, eat, and still be back to work before 1 p.m. We encourage Wheeling businesses to support the event by providing employees with the opportunity to flex their work schedules, if at all possible.
We are honored this week to have a special guest here from Australia. Dr. Adrian Bauman is a renowned expert on exercise, physical activity, walking, and health. A prolific writer, Dr. Bauman is in demand throughout the world. However, because of the demands on his time, he is very selective in the projects he undertakes. Dr. Bauman is so enthusiastic about WHEELING WALKS that he is coming to our community at no cost to the local campaign.
Join Dr. Bauman at the "20 Weeks to the 20K" walking clinic at either 4 p.m. or 7 p.m. on Tuesday, April 2, at the Mason Rehabilitation Center in Elm Grove, Wheeling. He will be presenting a novel strategy that combines good health, weight loss, and dog walking. He contends that regular dog walking has numerous benefits for the dog and the owner, not the least of which is a trimmer waistline for both. If you like Crocodile Dundee, you will love Adrian Bauman. His presentation will be clear, concise, and fun. Remember: these walking clinics are free and open to the public. There is no better bargain in the valley.
On Tuesday, WHEELING WALKS will join Don Chamberlain of West Virginia Northern Community College for a noon walk. If we have adequate interest, we will try to continue these noon walks throughout the year. Let me know (304/293-0763) if these Tuesday noon walks fit your schedule, or if there is a better time and place to have a regularly scheduled walk. The walk will start in the square in front of WVNCC and proceed north along the waterfront trail. After 15 minutes, we will turn around and return to the community college.
Don Chamberlain is leading the way in physical activity electives with his college-credit walking course. When was the last time you took a college-level PE class that taught you a sklls which had fitness benefits for a lifetime? Other colleges are starting to copy WVNCC's lead in physical education.
On Saturday, April 6, the Light the Night Walk will be conducted at Wheeling Park High School. This is a fund-raising event for leukemia and lymphoma awareness, research, and treatment. Registration and celebration begin at 3:30 p.m., and the walk begins at 5 p.m. For more information, feel free to contact Karen Bisko at 1-800-726-CURE.
In the upcoming weeks we will be evaluating the success of the WHEELING WALKS campaign with telephone calls to the community and with observers on the walking trails and at the mall. Please be kind to these folks as they are providing a service to the local community and to WVU. Keep in mind that we are not selling a product or asking for anything other than a few minutes of your time.
April showers are very common. This past week has given us a foretaste of the inclement weather that is on the way. Be prepared to walk in the rain, cold, and perhaps even the heat. One precaution will help make your walk more comfortable: keep a lightweight rain jacket available at all times. Most of us will not melt with a bit of rainwater! We do recommend, however, that you not walk if there is lightening or hail in the vicinity.
Our training for the Ogden Newspapers 20K Classic is in full swing with only 8 weeks remaining. Consider purchasing a water bottle to carry on your waist while walking. For every 8 ounces of water you consume per day, you reduce your risk of bladder cancer by 7 percent (maximum reduction of 50 percent with 8 glasses of water).
Our distance classic training for this week should include at least: 90 minutes once, 40 minutes once, 30 minutes 2 times, and 20 minutes 2 times. Stretch after you walk.
Remember that time spent walking, stretching, drinking water, and praying, of course, is not deducted from your life expectancy allocation by the Almighty!
Happy Easter.
Isn't it time you started walking?
Take Walking
to the Next Level
Dr. Bill Reger
WHEELING WALKS has achieved approximately a 15- to 20-percent increase in walking in the past year. This is an outstanding achievement, and we are most grateful to the local community for participating in the campaign.
This past week officially marked the end of our research phase. However, we must now move to the next level of support for walking, or our improvement will disappear. Contemporary 21st Century American society is obesigenic. We have more stimulation to remain on the couch than to be on the move. We have fast food, and fat food everywhere. Childhood obesity has doubled in the past 20 years, the average person is gaining about a pound per year, and more than half of the local population is still not doing enough physical activity to improve their health.
Physically inactivity is a risk factor for ill health. In fact, its level of risk is equal to, or greater than, the danger inherent in high cholesterol, high blood pressure, obesity, smoking, or having diabetes. Fit people gain tremendous health benefits. According to a 1996 article in the Journal of the American Medical Association, fit people with two or three risk factors experience a lower death rate than do "couch potatoes" with no other risks. Regular physical activity and walking is the cornerstone of a healthier person and a healthier community.
The achievements of WHEELING WALKS are only a beginning. We need even more community support if the campaign is to mature to the next level. WHEELING WALKS must become a community program.
Mayor Nick Sparachane has established the WHEELING WALKS Task Force to enhance physical activity and walking in the local community to go along with the rest of the community revitalization efforts. Wheeling is a great place to live; we need to support the efforts to make it a prosperous and healthy place to live.
We must team up to make wellness and regular physical activity part of our everyday lives and part of the social fabric of our community. How do we move the community to the next level? First of all, we will commit to a long-term effort. We need a five-year plan. We must make physical activity the norm--something in which everyone can, and does, participate.
At the April 2 meeting of the Ohio Valley Runners and Walkers Club, there was much discussion about a key leadership roles. We discussed a speakers bureau and for supporting community events and development. Thank you Tom, Roundt, Dave Hoskins, Marti and Denny Stephan, and others. I do not believe WHEELING WALKS can continue to build momentum for walking, fitness and wellness without you.
The upcoming Ogden Newspapers Distance Classic is an event of international acclaim, a unique opportunity to run, walk, or support those who do. Last year, we had more than 150 walkers. This year, let’s exceed Ogden Nutting’s projection of 500 walkers. If you are motivated and capable, I encourage you to walk the event. Perhaps you ran it in years past, and are now less physically fit. In that case, I encourage you to either walk, or to walk/run the Distance Classic. Submit your entry application; the $22 entry fee may be the best investment you will ever make in revitalizing your personal health. Sign up, buy a good pair of shoes, train with a friend, drink lots of water, and have a good time on May 25. Even if you only walk 5, 10, or 15 K, you are still a winner.
Isn’t it time you started walking?
TopAmericans Struggle
with Weight Loss
Dr. Bill Reger
Overweight/obesity is a major health problem. It is easy to blame individuals, but we live in a culture that makes high-calorie foods pervasive and exercise a scarcity. Physical education is far less frequently required in school than in past years. We do not value movement. We cater to the automobile, make it easy to drive everywhere, and then wonder why we have an epidemic of obesity. Please be kind to folks who are overweight: Our society values thinness, yet it promotes inactivity and overeating.
"How much do I need to walk to lose weight?" is the question I hear most frequently. Since we have been conducting WHEELING WALKS, I have reminded people that walking 10 minutes per day will result in a 5-pound expenditure in a year, which can represent 5 pounds of weight loss, assuming that food consumed does not increase. However, my esteemed colleague, Dr. Adrian Bauman, pointed out that an hour of daily walking is needed to lose weight. Who is right? I would like to think that we both are.
The scientific studies of the general population have proven that significant weight loss is realized when people walk one hour per day. Walking for one hour seems to activate the body's appetite-suppression mechanism. Dr. Tom Allison, now at the Mayo Clinic, and I conducted a number of appetite studies in the mid-1980s that demonstrated this phenomenon. In our study of females between the ages of 18 and 35, we found that a significant caloric deficit was realized for those who walked 60 minutes, compared to those who walked 30 minutes, or those who did not walk at all. Although the women who walked for 30 minutes realized a modest appetite suppression, the effect was not nearly as great as for those who walked 60 minutes. Also, there are additional benefits health benefits for walking up to 2 hours per day on a regular basis. You can occasionally surpass the 2 hours, but you are likely to experience muscle strain if you walk more than 2 hours regularly.
The more you walk, the better off you will be. Sixty minutes of walking will provide more benefit than 30 minutes. All increases in physical activity are healthy, and they can all contribute to weight loss. However, to lose weight you need to eat more fruits and vegetables, consume fewer calories, and eat fewer high-fat and high-sugar foods. Soft drinks can be a major dietary problem, particularly for children. In general, the higher the soft drink consumption, the overweight the child.
We need to remember, however, that an overweight person who walks regularly will have far better health than a thin "couch potato." Countless studies have shown the importance of being active and fit. Contrary to popular myth, fitness is more important than fatness! If you walk regularly and consistently, you will feel better and will be moving toward your ideal body weight. But even if you do not become thin, you will have far better health.
Those of you who are training for the Ogden Newspaper Distance Classic should be walking one hour and fifty minutes (about 7miles) once this week, 40 minutes once, 30 minutes 2 times, and 20 minutes 2 times. I encourage you to walk some hills. Remember to drink about 8 ounces of water for every 20 minutes you are walking and to stretch after you walk. If you are interested, there is a race walking clinic at Wheeling Jesuit University track on Wednesdays at 6 pm.
Walk as much as you can this week. Walk up the stairs, walk to the store, walk to your neighbor's house, or take a walk with your family after dinner. It all counts.
Isn't it time you started walking?
TopNo Time and No
Interest
Dr. Bill Reger
Many walking activities are taking place in the Wheeling area. As the weather improves and as we approach the Ogden Newspapers Distance Classic, more and more folks are out walking. On some days the Heritage Trails are so crowded that people drive north of the Pike Island Dam to walk in a less congested area. This heavy pedestrian traffic may be a pain to you, but it is pure joy to me as the director of WHEELING WALKS.
Not everyone is ready or able to begin a walking program, however. I met a lovely young mother of five this past weekend who indicated that she would love to be out walking, but there is simply no time for this in her daily life.
Dr. James Prochaska from the University of Rhode Island has written a book entitled Changing for Good. He provides ideas that make it easier to succeed at permanent lifestyle change. He also helps us to be at peace with ourselves, whether or not we make lifestyle changes. We are all at the place in our lives that is just fine. Fretting about it and beating ourselves up mentally does not make the situation better.
People who cannot change or who do not want to change are considered precontemplators. For those of us who might be in this category (we all are for one behavior or another), making ourselves feel guilty about not walking is not helpful. If you are reading this column, or occasionally talk to others about their walking program, or are exposed to information on TV, you will be subtly moving toward change. Prochaska’s research indicates that the more benefits people see for making the change, the more likely they are to change.
A contemplator is one who is likely to make a desired behavioral change within the next six months. A person would be in contemplation if they decided, for example, to begin a regular walking program when the kids go back to school at the end of summer. Between now and then, they will begin to learn and move more toward walking.
A person in preparation is planning to make lifestyle changes within the next month. Someone might say that they will begin regular walking on May 15. Such a person might talk with other about when, where, and how they walk. They might go to the Runners Connection in Bellaire or the Hole N’ Run (don’t forget to ask for your 10% WHEELING WALKS discount) to get a good pair of shoes. Finally, they might make a date with a friend on Wednesday evening, May 1, at 6 p.m. at the waterfront amphitheater. Having supportive friends and family are key to success in lifestyle change.
The more preparation we make, the more likely we are to succeed. We can do only what we are ready and able to do. Gathering mental, social, and environmental support will increase your changes of success.
If you are training to walk in the Ogden Newspapers 20K Classic on May 25, send in your application. The $22 entry fee provides tee shirt, finisher medal, banquet ticket, and lots of physical, mental, and social nourishment along the way. This may be the best investment of your life.
The Ogden 20K will take place in five weeks. To train this week, I recommend that you walk two hours once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times. Don Carney will lead a group of walkers-in-training from the old Kroger parking log (near St. Michael Church on National Road in Wheeling) on Saturday, April 20, at 10 a.m. The group will walk to the Wheeling Civic Center and back, a distance of 7 miles. Race-walking practice will be conducted by Dave Hoskins at the Wheeling Jesuit track on Wednesdays at 6 p.m.
Isn’t it time you started walking?
Top Grab a
Bit of Activity When Able
Dr. Bill Reger
Today I want to talk about the concept of "snackitivity", grab a bit of activity anywhere you can. Remember that for weight control, every minute you move your body consumes approximately 5 calories. These add up. Two minutes of activity per day equals one pound of weight loss per year.
Work movement into your day: walk up the stairs, park a bit farther away from work, walk to the store, deliver the message to a colleague instead of using e-mail, walk to the restaurant whenever possible, walk up and down the stairs for lunch or leave the car parked when you go to a cross-town meeting (it is not the same in Wheeling as it might be in Pittsburgh!).
The good life is killing us. We have access to scores of laborsaving devices. We no longer open our grocery cans (electric can openers), walk up stairs (elevators and escalators), wind our car windows down (power windows), change the channels on our TVs (remote control) or walk to our gates at the airport (people movers). Although I have no problem with technology that enhances the quality of our lives, too much of any good thing can be bad.
Remember, the more we exercise, the better off we will be. We strongly recommend at least 30 minutes of walking every day. Sixty minutes is more effective at weight loss. In addition, let's spice our lives with some "snackitivity."
Where there is a will, there is a way. Several weeks ago, I spoke with a lovely woman of 50 plus years who indicated that she walks around the room in her basement when the weather is bad. I also remember Nelson Mandela, who jogged in place while he languished in prison for 27 years in South Africa. Regular physical activity keeps us physically strong, mentally alert, and emotionally peaceful. It's worth the investment. Grab a physical activity "snack."
I am so excited about the upcoming Ogden Newspapers Distance Classic--only 4 weeks to go before we hit the road walking and/or running. If you are training to walk the course, do 140 minutes once this week, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times. Stretch after you walk. On warm days, be sure to drink water. Heat stroke occurs more often in May than in August, even though August is hotter. You need to drink water and gradually get acclimatized to the warmth.
This week our Tuesday Walking Clinic will feature two outstanding speakers. At 4 p.m., Kyyah Miller, certified in Kripalu yoga and dance kinetics, and at 7 p.m., Jerry Kosem, certified yoga instructor at the Howard Long Wellness Center, will address how yoga can improve the quality of your life. Yoga can help you to be more peaceful and flexible. Curiously, the more we exercise, the tighter our muscles become. Yoga can be an excellent antidote. These classes are held at Mason Rehab Center in Elm Grove, and are free and open to the public.
Isn't it time you started walking?
Top
Columnist Challenge:
Walk 10 Minutes Daily
Dr. Bill Reger
I want you to experiment with taking a ten-minute walk during your regular daytime activities. Walk ten-minutes before or after lunch. Take a walking break in the middle of the afternoon. Experience how much this invigorates you. We all know that walking is good for us, but this will permit us to see a different dimension of walking.
Studies show our energy level take a dip somewhere between noon and 2 pm. This is a documented change in our circadian rhythm. Instead of hitting the caffeine, you can walk your energy level back. Better yet, ask one of your colleagues to join you during your break. You will return to your tasks with more clarity and insight, and not the jitteriness that some experience with caffeine.
Physiologic changes occur with regular exercise. Walking increases the blood supply and oxygen to the brain. This makes it easier for the brain to do its job. We perform better. There is even evidence that regular walking will increase the number of cells in that part of your brain that is responsible for learning and memory. With more cells, you can become a better learner.
Perhaps you can turn a meeting into a walk. Got a program to plan. Do it while walking. You will be away from the phone, and come back refreshed and with ideas not otherwise possible.
Walking stimulates creativity. Get into a different setting, and life will look different. So many folks report deep insights while exercise, even without conscious attention to any particular concern. I even know therapist who find counseling more effective when walking with their clients.
Our daily goal remains at least 30 minutes of walking every day. However, the more we do, the better our health and wellness.
We have only three weeks remaining prior to the Ogden Newspapers Distance Classic. For those of you who are training, I recommend 2.5 hours once this week, 40 minutes two times, and 30 minutes two times. Take a couple of days off after your longer walk. Remember to drink at least 8 ounces of water for every 20 minutes you are walking.
A group of us will be meeting at 10 am at the Wheeling Civic Center on Saturday, May 10, to practice one part of the Distance Classic. Please join us. We will follow the course to the top of 29th street, and then return.
Isn’t it time you started walking?
TopWeekend Warriors
Hit the Street
Dr. Bill Reger
The better weather and the longer days seems to unleash a winter load of pent up energy for many of us. Enough of being sedentary! This is the time of year to break free and enjoy the great outdoors. Softball, baseball, volleyball, touch football, and soccer games abound at this time of year. Spring and summer provide us with more opportunities to get moving.
Exercise related injury, however, can become a nightmare beyond belief. Don’t become a statistic. A winter of deconditioning leaves us poised for injury. Lots of (former) athletes do too much too soon this time of year, and end up spending: (1) the better part of the day in the hospital emergency room, and/or (2) spending weeks, months recovering from joint strain, pulled muscles, torn ligaments, and broken bones.
The studies consistently show health benefits of regular exercise. But we need to approach it sensibly. The weekend warrior mentality is to workout vigorously on the weekend, and then do little or nothing the rest of the week. Worse yet are those folks who take the entire winter off, and then go at volleyball, for example, with a vengeance. Do not set yourself up for injury, frustration, and even depression while you recover.
Although my steck is to promote regular walking as the means of maintaining one’s health and fitness, I also recommend whatever it takes to condition our bodies. There are lots of things we can do to get into shape this spring. If you have not been active during the cold months but are accustomed to working out and are otherwise in good health, I recommend that you start out walking 10-30 minutes 3 to 4 times per week. Competitive athletes may want to add some jogging. Stretch each of your joints for 20 seconds after you workout. Stretching after your joints and muscles have warmed up optimizes the benefits and helps avoid injury.
However, I want to add that walking can do as much to improve one’s fitness as anything. I am so impressed to see how lean and fit people are becoming as they train for the Ogden Newspapers Distance Classic. It seems like every time I turn around, someone is mentioning that they have lost 20-50 pounds since January. Bravo for you! Please make plans to walk the Distance Classic, or coming out to the course on Saturday, May 25, to cheer your friends, coworkers, and neighbors. This is a party atmosphere. It makes a difference to walkers and runners to see friendly/smiling faces and hear encouragement as one moves over the 20K.
If you are training to walk the Distance Classic, this week’s training is the last longer walk prior to May 25. I encourage you to walk 3 hours once this week, 40 minutes 2 times, and 30 minutes 2 times. Take 2 days off after the 3-hour walk. Remember to take water with you while you walk. You should be taking in approximately 8 ounces of fluid for every 20 minutes of walking. For your longer walks, consume some type of sugar (a piece of fruit, a Powerbar, a soda or fruit juice) after about an hour of walking. This will replace your energy supplies.
For the Walking Clinic at Mason Rehabilitation this Tuesday at 4 pm and at 7 pm, we have four model enthusiastic local walkers who will share their wonderful story of walking. Join Semantha McGee, Cecil Steele, David Kappel, and Cheryl Fanning who will discuss their journey and health benefits of walking.
The Hole N’Run has graciously donated two pair of walking shoes to be given out at the Walking Clinic on May 21. Anyone attending the Walking Clinic on May 14 or 21 will be given a chance to win the shoes, which have a $60 value.
Isn’t it time you started walking?
TopSummer Weight
Loss
Dr. Bill Reger
Summer is a great time of year to lose weight. We tend to be more physically active during the warmer weather, and we have a flavorful supply of fruits and vegetables. Both of these help melt the pounds away. Our environment influences how close we keep to our "fighting weight," and having tasty food readily available is a definite bonus.
For every minute of physical activity (walking, for example) we burn approximately five calories. More vigorous activity burns more calories. Ten minutes of moderate-intensity walking burns 50 calories. If we walk every day, that represents lose five pounds of fat in a year. The key to success is consistency. I recommend at least 30 minutes of moderate-intensity walking daily, the time equivalent of just one television program. You can start out with 10 minutes, move up to 20 minutes, then 30 minutes daily. The more you do, the better you will feel and look. For optimal weight loss, one hour per day of exercise is recommended.
The more convenient it is to walk or be otherwise physically active, the more likely you are to participate. For this reason, summer is great. We can walk the dog, spend time in the yard, work in the garden, play frisbee, and just enjoy the longer hours of daylight. However, we can make regular exercise easier for ourselves by purchasing a comfortable pair of walking shoes, making sure our bicycle is in good working condition, or joining a fitness center.
Eating fruits and vegetables is an equally important part of weight management. I recommend a minimum of five servings of fruits and vegetables per day. A great time to increase fruit and vegetable intake is summer, when they are plentiful, inexpensive, and tasty. The fruit and vegetable consumption goal for women and adolescents is 7 servings per day; for men it is 9 servings.
Curiously, the more fruits and vegetables we eat, the less one weighs. This may seem counterintuitive. However, fruits and vegetables are generally low in calories, unless you soak them in grease (deep frying), drown them in butter, or cover them with sugar. These "enhancements" double, triple, or quadruple the number of calories.
A full serving of vegetables is only one-half cup. Consider the calories of the following servings of vegetables: broccoli is 19 calories, zucchini is 30, green peppers are 12, tomatoes are 25, and cooked spinach is 20 calories. A serving of uncooked lettuce and spinach is one cup, but the calories are minimal. These foods are also excellent sources of phytochemicals, the nutrients that promote health and counteract disease -in addition to helping keep us thin
The serving size for fruits varies, but is usually what we would eat. For example, an apple, an orange, or a pear represent one serving. One quarter of a cantaloupe or a slice of watermelon are also a serving. Some exceptions: 1/2 banana is a serving, as are 12 grapes.
Fresh fruits and vegetables are best, but frozen or canned are almost equally beneficial. Summer is the perfect time to purchase ripe and inexpensive produce. If you are too busy to chop fruits and vegetables, buy them from the salad bar. They are ripe, attractive, and flavorful. The more convenient fruits and vegetables are to eat, the more we will eat them. Place baby carrots and celery sticks in the front of the refrigerator. Keep fruit available around the house and at work. Wash, peel, or slice these healthy foods ahead of time, so that you will have something to grab when you are hungry.
Start each day with a piece of fruit with breakfast. Slice a fresh banana or sprinkle frozen blueberries into your cereal. Include two servings of vegetables for lunch. If you work at one of the local hospitals, you will find a sumptuous selection of vegetables and fruits in your cafeteria. Another strategy to avoid hunger and cut down on your waistline is to eat fruit for dessert or an energizing snack in the afternoon. If you are having pasta for dinner, include fresh celery, onions, green peppers, and zucchini in the marinara sauce.
Weight loss strategies have been in the headlines. Don't be overwhelmed by the controversy about specific foods, however. No one disputes the value of regular exercise and eating fruits and vegetables.
Isn't it time you started walking? And eat your heart out with
garden-ripe fruits and vegetables.
Never Walk Alone
Dr. Bill Reger
I want to talk about walking companions. You are far more likely to walk if you have a walking partner. The easiest exercise you can do today is to pick up your phone, call a friend, and set up a time to walk. Since our schedules are so hectic, appointments make walking far more likely to happen.
We all know the risks of not exercising. Inactive folks have more stress and depression, have higher blood pressure, and are at increased risk for heart disease and cancer. In addition to this problem, there is another health epidemic in America that few know about--under exercised dogs!
The data are quite clear. Approximately 80% of our canine colleagues do not get enough exercise. My colleague Dr. Adrian Bauman from Australia, one of the foremost experts in the world on physical activity and health, has been collaborating with Shroeder, his dog, about this problem. They presented a paper at last year’s American College of Sports Medicine Annual Conference in Baltimore on this very problem (really!).
Shroeder is very concerned. He has observed far too many of his canine colleagues suffering from obesity, diabetes, and debilitating arthritis because their owners do not walk them enough. Shroeder is wise beyond his dog years. He recognizes dog walking is a win-win situation.
So let's walk. Walk with a colleague or with a canine, but walk. You will feel better, your walking partner will feel better, and both of you will live longer and better. Yes, we are busy, but we always make time for our priorities.
Isn’t it time you started walking?
WHEELING WALKS.
Top
September 23, 2001
Dr. Bill Reger
So much has been going on within the nation that a discussion of walking may seem trite. Every day there is yet another distressing revelation about this nation’s tragedy. What can we do when we don't feel like doing anything? What can we do to begin to get a grip when life seems overwhelming?
As a professor at the WVU School of Medicine, I learn humility on a daily basis. A while back my colleague Ben was dealing with major illness compounded by a bout of depression. I felt powerless to help him. However, one of Ben’s former students suggested that he get on his treadmill and walk. Ben responded that he barely had the strength to walk fast enough to raise his heart rate. The student said: "Walking may not raise your heart rate, but it will raise your spirits.” Ben followed the advice and started along the road to recovery.
Some folks can get out daily and walk vigorously. I am generally personally blessed with the motivation to exercise regularly. However, there are days when all we can do is put one foot in front of the other. On those days, let's do just that.
You will be surprised how well you will feel after have been walking for 10 minutes. If you do not feel better after 10 minutes, I will give you your money back!
I certainly am not counseling anyone to exercise if their doctor or any other health professional has suggested they should not. However, it is usually a mental block rather than a physical one that gets in our way.
When we come home from work exhausted, it is usually mental exhaustion, not physical. Keep it simple. Put your shoes on and go out the door for ten minutes. You will feel better by the time you are on your way back home.
Don’t forget to go to the Hole N’ Run and ask for your WHEELING WALKS discount on a new pair of shoes. Treat yourself to walking on cloud nine---a good pair of shoes can do just that.
Isn’t it time you started walking?
WHEELINGWALKS!
Top
Walking - Just do it
Dr. Bill Reger
Over the past six months, we have been addressing how we can improve our health and fitness by walking. However, almost every day, people ask me, "How do I find the time?" The time is there--we must decide to use it. We have to make a commitment to ourselves and follow through.
Our entire being functions better when we engage in regular physical activity. Walking is about as painless as exercise can be. Once we decide to walk every day, we can then focus on how, not if, we we wil fit exercise into our schedule. The popular Nike commercial urges us to "Just do it!"
The very act of commitment increases our likelihood of success. If you have been thinking about walking regularly and perhaps have begun walking 10-15 minutes occasionally, you are now ready to make walking a permanent part of your daily life.
Creating your own plan of action can be helpful. Go public. Tell your friends and family of your plans. Ask them to join you occasionally. Tell them you will need support. See if some of them will join you on certain days. Do not keep your commitment to yourself--public commitments are more powerful than private resolve.
You may want to go to the Hole N' Run and purchase a good pair of walking shoes. Ask them for our WHEELING WALKS discount. They also have a free brochure entitled Why Walk. This New Balance publication will help you get started, walk further, and walk faster. You might also visit numerous other stores to find good information and good shoes.
If you have health problems, check with your doctor before you start walking regularly. Most doctors are enthusiastic since walking is convenient, costs little, and yields million-dollar benefits. Reduce your risk of heart disease, diabetes, and osteoporosis by half. Make yourself feel better. Give yourself a gift far more precious than the lottery--good health is something you can earn. Make the commitment to walk for 30 minutes daily.
Isn't it time you started walking?
WHEELING WALKS!
Top
A little is a lot
Dr. Bill Reger
Walking is an essential step to lifelong fitness and health. Information appears in the media almost on a daily basis about the many different health benefits.
The Journal of the American Medical Association recently reported on walking and pancreatic cancer. Although pancreatic cancer is not very common among Americans, only lung, breast, prostate and colon cancer account for more deaths annually. Although relatively little is known about this disease, being overweight or obese increases risk for pancreatic cancer. However, there is good news: walking reduces the risk for pancreatic cancer. Overweight people who walked or hiked four hours per week or more had about half the risk of those who were sedentary. This benefit occurred even if there was no weight loss.
The evidence for the benefits of walking continues to mount. Specifically, we know that walking can reduce our risk and complications for heart disease, diabetes, colon cancer, stress, and depression. Even more important, we feel better when we walk.
The best aspect of walking is that you can do it anywhere and at any time of day. Just do it! Remember that only 10 minutes of walking per day results in five pounds of fat eliminated in a year.
Call a friend. You are more likely to walk if someone is counting on you to join them. You may want to check out the Ohio Valley Walkers and Runners Club--visitors are welcome. The club meets on Tuesday, November 6, at the Wheeling Jesuit University McDonough Center at 7:30 pm. Call Holli Smith (740/695-3683) for more information.
Do not let the cold weather stop you. Keep moving. You are worth the personal investment.
Isn't it time you started walking?
WHEELING WALKS.
TopLifting Your Spirits
Dr. Bill Reger
Let me begin by wishing you all a Merry Christmas.
I already received my best Christmas present this year. My very dear friend, Di Leslie, has been through a difficult time this past year with a bout of cancer. This ordeal has not been easy, but when I came into work this past week, there she was as bright and smiling as usual.
Di indicated it was all right to share the story of her recover. What with the chemotherapy, surgery, and other treatments, her body was severely assaulted.
How did she recover? She was blessed with good medical treatment, good friends, but she curiously credits walking her dogs with getting her back on her feet. Although there were times she could not get out of bed, she knew that walking the dogs three a day would make them and her feel better. So that is what she has done.
"At times, I was able to walk only a little. But I kept at it whenever I could. My dogs always let me know how happy they were to be out. And I returned feeling better than when I went out. Every time! No exceptions."
Having a dog is a blessing and a responsibility. Walking them every day will make the canine and human world healthier and happier. Even if you cannot walk fast enough to lift your heart rate, being out will lift your spirits. Check with your doctor. Give yourselves and your best friends a call. Go for a walk.
Di admonishes: "Try it. It works!"
Isn't it time you started walking?
Top
Merry Christmas and Happy Holidays to All
Dr. Bill Reger
I have just returned from a splendid visit in one of the winter holiday capitals of the world: Whistler, British Columbia, Canada. My wife and I spent a week at a conference on exercise sponsored by the Centers for Disease Control. While there, we had 36 inches of snowfall. Thus a fair amount of cross-country and downhill skiing was interspersed with our conference.
Cross-country skiing is about as close as you can get to walking, without actually doing so. What a delightful way to experience the deep quiet and beauty of the forest!
WHEELING WALKS was one of the highlights of our conference, which focused on communicating the message about exercise and physical activity. Health promotion professionals from throughout the world wanted to know how WHEELING WALKS has accomplished such impressive results in such a short time.
The answer for me is simple: the enthusiasm and commitment of the fantastic people of Wheeling. The Wheeling community spirit is second to none in the country. I feel I should know, as I have also lived in some of the nicer sections of Hawaii, Massachusetts, New York, and Connecticut. Thank you for being you. I am so pleased to be able to be associated with your energy and support.
I would particularly like to thank our energetic mayor, the News-Register staff and management, WTRF TV-7, WTOV TV-9, the Wheeling City Council, the Department of Parks and Recreation, the Wheeling National Heritage Area Corporation, the Ohio County Commission, the WHEELING WALKS Advisory Committee, the leadership of our two wonderful hospitals, Wesbanco, Riesbeck Foods, the Ohio Valley Runners and Walkers Club, … the list could go on and on. All have made WHEELING WALKS an immense success in 2001, and I thank you.
Let's continue to have Wheeling lead the nation into the 21st Century with quality of life and good health.
Make the time to walk at least 30 minutes every day. Feel the power for half an hour.
Isn't it time you started walking?
Lifting Your Spirits
Dr. Bill Reger
So much has been going on within the nation that a discussion of walking may seem trite. Every day there is yet another distressing revelation about this nation’s tragedy. What can we do when we don't feel like doing anything? What can we do to begin to get a grip when life seems overwhelming?
As a professor at the WVU School of Medicine, I learn humility on a daily basis. A while back my colleague Ben was dealing with major illness compounded by a bout of depression. I felt powerless to help him. However, one of Ben’s former students suggested that he get on his treadmill and walk. Ben responded that he barely had the strength to walk fast enough to raise his heart rate. The student said: "Walking may not raise your heart rate, but it will raise your spirits.” Ben followed the advice and started along the road to recovery.
Some folks can get out daily and walk vigorously. I am generally personally blessed with the motivation to exercise regularly. However, there are days when all we can do is put one foot in front of the other. On those days, let's do just that.
You will be surprised how well you will feel after have been walking for 10 minutes. If you do not feel better after 10 minutes, I will give you your money back!
I certainly am not counseling anyone to exercise if their doctor or any other health professional has suggested they should not. However, it is usually a mental block rather than a physical one that gets in our way.
When we come home from work exhausted, it is usually mental exhaustion, not physical. Keep it simple. Put your shoes on and go out the door for ten minutes. You will feel better by the time you are on your way back home.
Don’t forget to go to the Hole N’ Run and ask for your WHEELING WALKS discount on a new pair of shoes. Treat yourself to walking on cloud nine---a good pair of shoes can do just that.
Isn’t it time you started walking?
WHEELING WALKS!
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