House Calls

FAL 2018

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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W hen it comes to well-being, the old principle, "the simplest solution is often the best," rings true. Studies have found that jogging—an activity requiring little more than a pair of sneakers—significantly reduces one's risk of death and may even trump therapy sessions given its mood-boosting properties. "Running elevates cardiovascular health, improves lung function and immune systems, increases bone density and muscle strength, and burns calories," confirms Roper St. Francis Healthcare exercise specialist Amy Levine. "It also helps control stress and decrease symptoms of depression." Best of all, the exercise is accessible for almost everyone. Levine says, "Unless you have orthopedic limitations, health concerns, or don't have a doctor's approval, most people can start a running program." Here, the first steps to getting out the door: Set realistic goals. If you've never run before or are returning to the sport after a long intermission, don't expect to ace a five-mile loop right off the bat. "A beginner's goal might be to run a mile without stopping," says Levine. "Start by jogging at an easy pace with walking breaks, and slowly progress until you're able to run a whole mile." Then set your sights on a longer distance or faster time. Catch your breath. "Everyone prefers a different running speed, but a good rule of thumb is to go at a pace that allows you to hold a conversation," Levine notes. "Being completely out of breath is a sign to slow down." The more you run, the more your personal threshold pace—one that's challenging but sustainable—will improve. Distract yourself. For some motivation, skip the treadmill and opt to run outside while taking in the scenery, listen to music or a podcast, or meet a buddy for a group run. Making Strides body and mind 18 { fall 2018 } h o u s e c a l l s From weight loss and stress relief to disease prevention and increased confidence, a running practice can rack up miles of benefits for both body and mind – B Y H A I L E Y M I D D L E B R O O K SWEAT TECH Before lacing up, download one of these popular running apps: Couch to 5K: Boasting accessible workouts that provide direction for when to warm up, walk, run, and cool down, this Active.com app lays the groundwork for nine weeks of training to push you to the finish of a 3.1-mile race. Nike+ Run Club: Gain a virtual coach with this app, which features audio guided tours (complete with motivational mantras); specially curated playlists; and stats about heart rate, distance, pace, and elevation. MapMyRun and Runkeeper: These phone apps record runs in real time and give audio cues (think time and pace) when you hit each mile marker. Strava: Fueled by healthy competition? With a GPS device such as a phone or watch, Strava lets you upload your running distance and pace to a feed viewed by other users.

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