Wishard Health Services offers tips and advice for families to become active and healthy this spring
March 21, 2007
Contact: Todd Harper
Phone: 317-630-7808
Pager: 317-310-5972
Indianapolis, March 21, 2007 – As winter’s cold air begins to make way for spring, many Hoosiers are starting to think about ways to get into shape this season.
But, changing unhealthy habits can be difficult and, without proper guidance, can lead to frustration. By following some simple steps, people cannot only become healthier, but also improve their quality of life.
“I think the biggest challenge for most people is finding the time in the day to exercise,” said Dr. Kevin Gebke, a physician at the IU Center for Sports Medicine at Wishard and assistant professor of Clinical Family Medicine for the IU School of Medicine. “The key is to plan ahead and schedule a time in the day to work out. Start small and then build up once you become comfortable with the exercise plan.”
Dr. Gebke said the easiest way to start a fitness plan is to incorporate exercise into daily activities. Some examples he suggests include parking as far away from the entrance to work or the store as possible, walking or biking instead of driving, always using the stairs instead of the elevator and taking short walks during the work day to stretch and get some fresh air.
“I try to outline a plan for my patients taking into account their history of previous exercise, current fitness level and specific interests,” Dr. Gebke said. “In addition to ensuring safe exercise from a heart health standpoint, I also discuss proactive measures to avoid injuries and other problems. The bottom line is that it needs to be enjoyable and fulfilling or people just won't stick with it.”
In addition, for those with a spouse or family, Dr. Gebke suggests picking activities that the whole family can do together that are both fun and interesting such as biking, skating or playing a sport. He said it is also important for parents to set limits on the amount of time their children spend
watching television and playing video games.
According to figures released by the Centers for Disease Control and Prevention, Indiana ranks near the bottom when it comes to obesity with an adult obesity rate of over 25 percent. In addition to exercise and staying active, Dr. Gebke said it is also important to watch your diet.
Some diet tips to consider include always having fresh fruits and vegetables readily available, packing a nutritious lunch for work to avoid eating out, planning meals for the week instead of buying fast food on the way home or going out to eat, and avoiding buying “junk food” when at the grocery store.
Wishard offers an array of primary care and specialty care services that can assist in learning more about safe and effective fitness and exercise plans. Anyone who is thinking about starting an exercise regimen should always consult with a physician first to determine what activity level is safe and most effective.
For more information about the IU Center for Sports Medicine at Wishard or to find a physician, please call Health Connection at Wishard at (317) 655-2255.