Wishard Health Services offers tips and advice to become more active and healthy this spring
April 23, 2008
Contact: Todd Harper
Phone: 317-630-7808
Pager: 317-310-5972
As warm weather moves in and Hoosiers start to get out and enjoy more outdoor activities, many people often consider ways to get into shape. But, there are some important steps that should be considered first.
Doctors point out that after a long winter of staying indoors and not getting the amount of exercise typically received during the warmer months, starting a spring fitness plan can often be frustrating not only physically but mentally too.
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, said it is important for people to start small and build on a work out plan as the year progresses.
"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 explained. "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."
He 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 these activities are not only good for the body, but also help to bring families together.
One of the chief complaints Dr. Gebke hears is not having enough time in the day to work out. He said perhaps 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.
"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. "I think the biggest challenge for most people is finding the time in the day to exercise."
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.
"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," said Dr. Gebke.
For more information about the IU Center for Sports Medicine at Wishard or to find a primary care physician, please call Health Connection at Wishard at (317) 655-2255.