Last week, I walked one mile on my lunch hour. That may not seem like much exercise, but it certainly inspired me! Why? Because it was a community walk, in downtown Sacramento that started at the farmer’s market near our state capitol. Talk about messages on health—fresh food, fresh air, and exercise—this walk has it all. Each week, physician volunteers are invited to lead folks in a one-mile walk, answer questions, and reinforce health messages all in the shadow of our state capitol during lunch hour so that many state employees can participate. I know that I have pointed out that we are leaders in so many ways, and I really think this captures it. As physicians, we can lead in our hospitals, in our office practices, certainly through ACOG, but it is also great to look for community opportunities to get health messages out there.
Roughly 200 people attended our walk. They are my inspiration. I reminded them about the benefits of exercise: reducing their risk for heart disease, breast cancer, and colon cancer and feeling better in general. Then I gave them my favorite acronym on staying FIT:
Frequency: Exercise FIVE days a week
Intensity: Exercise so you cannot walk and talk at the same time (I call it “huffy-puffy”)
Timing: Exercise for at least 30 minutes
The setting at the farmer’s market is fun because there are opportunities to reinforce the importance of eating healthy fresh fruits and vegetables, reducing exposure to pesticides, and taking a half hour a day to devote to exercise. For those not ready for 30 minutes, I often try the “10 Minutes for Me” Challenge. I ask a nonexerciser to take 10 minutes every single day for 30 days and walk, saying “I have 10 minutes for me” so that they set his or her priorities differently. At the end of 30 days, these once-nonexercisers get the message that it is more about time than energy, and they add another 10 minutes of walking. The goal is to get a nonexerciser up to 30 minutes a day within three months!
Thankfully, the temperature has not yet hit 100 degrees (it was ONLY 95 on the day of our walk). But these walks do not have to be limited by weather. We all have mall walking programs nearby, and we can encourage participation in those. There are some well-known programs in Maryland and Virginia that have had regular participants for over 20 years. Those seniors are enough to inspire anyone.
So, lace up you shoes and get out into the community. No matter where you live, your words and actions can make a difference.
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