• E-mail
• Print
• Comment
• Font Size
• Digg
• del.icio.us
• Discuss article

Physical Activity Helps Balance Life

Posted on: Wednesday, 4 April 2007, 03:00 CDT

By Terry Rindfleisch

Ken Nash and Mary Kay Colsch find physical activity a key to work-life balance.

Nash, 57, who works in Trane Co. information systems, played some golf before his heart attack and triple bypass surgery on Sept. 7, 2006.

But now he works out at 5:30 three mornings a week for 40 minutes of cardiovascular exercise and strength training at Gundersen Lutheran's Movin' and Improvin' cardiac rehabilitation program. He also walks during breaks, likes to bike on the trails and still enjoys golf.

"I'm stronger than I was before, I have more energy at work, I'm more fit and I feel better," Nash said. "I could not manage the stress without my exercise ... and it helps with my attitude. I'm not so grumpy. I think I'm nicer to work with."

Colsch, executive assistant to the president of Franciscan Skemp Healthcare, said she joined Franciscan Skemp's You Matter program and took a yoga class.

"The main reason I joined is because I thought it would be a great stress reliever, and it has," Colsch said. "It was more about maintaining work-life balance, and I also gained strength and flexibility."

She said when life gets busy, self-care is the first to go.

"I've had a lot of joint and neck pain because of too many hours at the computer," Colsch said. "I feel generally better after taking yoga, I have more energy and handle stress better."

Exercise can be "like getting a stress immunization," according to Dr. Nedira Haik, an integrative medicine physician for Franciscan Skemp's Center for Health and Healing.

"Many studies show exercise is as good or better than antidepressants for people with mild to moderate depression," Haik said.

She said exercise can be a solo activity or a family event. "Anything that increases your ability to cope with stress improves work performance and home life, and gives you a sense of empowerment," Haik said.

In La Crosse County, most residents say they're finding the time to exercise at some level. In a recent survey of 435 residents, about one-third said they get daily exercise, and more than another third get some form of physical activity two to three times a week. About one-fourth get no exercise or get some physical activity only one to two times a month.

The survey, conducted by the University of Wisconsin-La Crosse Political Science Department for the Healthy Living: Work-Life Balance project, also showed that more than 88 percent rated their health good to excellent.

For those who need to get more exercise, walking is the easiest way to get started.

Heather Smokey-Gilles, a Gundersen Lutheran wellness specialist overseeing a community physical activity challenge, Minutes in Motion, said people should take 10 to 15 minutes a day for a walk to clear their mind. "It's a break from work, and it will help you be more productive," she said.

Smokey-Gilles also suggests a walk in the park after work.

Gundersen Lutheran's Minutes in Motion, a challenge to help people become active for 30 minutes every day for six weeks, began this week.

Karee Munson, a health promotion specialist, said people often can forget their worries when they concentrate on their own physical activity routine.

"Take a walk break during your work day, a time when you're not thinking about work, or the to-do list, and you're in the present," Munson said.

KICK STRESS WITH EXERCISE

Did you know that virtually any form of exercise can decrease the production of stress hormones and counteract your body's natural stress response? The same regular exercise routine that helps prevent disease and build muscle can help manage stress.

How does exercise reduce stress?

--Exercise increases your overall health and sense of well-being, which puts more pep in your step every day.

--Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this cause.

--It helps you deal with your stressors. Exercise helps alleviate daily tensions and might help you learn to better cope with your stressors.

--It's meditation in movement. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's dilemmas and irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions, you may find that this focus and the resulting energy and optimism can help you remain calm and clear.

--It improves your mood. Regular exercise can increase self-confidence and lower symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

Source: mayoclinic.com

SURVEY RESULTS

A survey of 435 La Crosse County residents conducted by the University of Wiscon-sin-La Crosse Political Science Department between Feb. 27 and March 1 says two-thirds of respondents exercise at least two to three times a week and 89 percent rate their health good to excellent.

How much regularly planned exercise do you currently get?

--Almost daily, 31.5 percent

--2-3 times a week, 35.2 percent

--About once weekly, 8.3 percent

--Occasionally (1 to 2 times per month), 8.6 percent

--Almost no planned exercise, 16.4 percent

In general, how to you rate your health?

--Poor, 0.9 percent

--Fair, 9.7 percent

--Good, 37 percent

--Very good, 39.3 percent

--Excellent, 13.2 percent

WAYS TO STICK WITH EXERCISE

--Make the decision because you want to do it.

--Get medical screenings and fitness assessments.

--Be sure the exercise program meets your needs.

--Adjust your program to the equipment available.

--Make your program user-friendly.

--Make your program convenient.

--Develop a behavior contract with a friend/relative.

--Determine a specific time and place for every workout.

--Monitor your progress.

--Keep daily records.

--Determine short-term and long-term goals.

--Self-monitor your intensity such as a pulse check or perceived exertion.

--Cross-train for variety and to reduce boredom.

--Use others as a support system. Exercise with a friend when possible.

--Reward yourself for daily, weekly, monthly activity habits.

--Participate in competitive athletics, such as a local 5K or recreation league.

--Read materials that reinforce healthy behavior.

--Associate with peers who also are involved with physical activity.

Source: Gundersen Lutheran's Minutes in Motion

HOW TO GET STARTED

Every successful exercise program begins with a few simple steps:

Consult with your doctor. Begin any new fitness program by consulting with your health-care provider, especially if you have a history of heart disease or other risk factors.

Walk before you run. Build your fitness level gradually. Excitement about a new program can lead to overdoing it and even injury. If you begin your program slowly, chances are you'll stick with it.

Do what you love. Don't train for a marathon if you dislike running. All forms of movement -- from horseback riding to swimming -- can increase your fitness level while decreasing your stress. The most important thing is to pick an activity you enjoy.

Pick a time and stick to it. Although your schedule may necessitate morning workouts some days and evening activities the next, carving some time to move every day helps make exercise an ongoing priority.

Source: mayoclinic.com

Source: La Crosse Tribune (La Crosse, Wisc.)

More News in this Category