OSF HealthCare Newsroom

Gardening benefits more than your taste buds

Wed, 01 Apr 2026 08:00:00 -0500

Clare Carley never thought she’d be a frequent gardener.

But now, the exercise physiologist at OSF HealthCare delights in overseeing a community garden at OSF in Pontiac, Illinois. And she’s letting anyone who will listen know that the benefits of gardening go beyond nutritious food.

“It’s really going to help with flexibility, endurance and balance,” Carley says. “There’s a lot of up and down, being on your knees and bending over. If you’re somebody who struggles in those areas, this is going to be a good spot to start.”

Think of it as doing a lot of squats in an hour as you plant seeds and pull weeds. Your flexibility can also be challenged (for the good) if you need to get to an “odd spot” to reach that plant. All this adds up to a decreased risk for things like heart disease and high blood pressure.

The mental benefits of gardening match the physical benefits. It’s motivation to get up in the morning. You’re soaking up the sun, interacting with others and have a sense of accomplishment.

Like any other exercise, there are safety tips to keep in mind when gardening.

Beat the heat by wearing sunscreen, drinking plenty of water, dressing appropriately (lightweight, light-colored and loose-fitting clothing) and taking breaks.
Know how to use your tools and have a plan if you’re injured. Have a first aid kit and phone nearby. Try to garden with a friend. Or if not, let someone know your plans.
Exercise through gardening can be fun, but don’t push through pain, overexert yourself or stay in one position for too long.

“Know your limits. What works for you and what doesn’t,” Carley says. “You can use the rate of perceived exertion [a scale that allows you to measure how much effort an activity takes]. A one level may not be too hard, or you may be totally maxed out at a 10. Try to stay in that four to six range. For example, this is an appropriate weight for me to carry.”

Bend at your knees, not your back. Use your legs to support yourself as you move up and down. And don’t twist your body into unnatural positions. Remember, you won’t reap a full crop in one day. Take your time and enjoy things.

Read more about how to keep your body in top shape on the OSF HealthCare website. OSF also has recipes that can make use of your harvested fruits and vegetables.

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How to pick a gym

Tue, 17 Feb 2026 08:00:00 -0600

You’ve made the resolution: you’re finally going to get fit.

For some, motivation or mobility aren’t the problem. It’s logistics. How can I find a workout location that fits my needs? Clare Carley, an exercise physiologist at OSF HealthCare, has a “gym-picking” checklist.

Distance from home: If long drives are tough (perhaps you have a disability, childcare concerns or live in an area with rough weather year-round), consider sacrificing quality for proximity.

“I’m a checklist person. So write it down and make it one thing you can check off for your day,” Carley says about finding the spark to make the drive to the gym. “Set an alarm on your phone. Have someone to go with you and motivate you. Give yourself a prize at the end of the week [for meeting workout goals].”
Equipment: Some people might just need a treadmill. Some might just want weights. Others might want everything. More amenities typically mean a bigger gym and a higher cost, Carley says.
Hours: Do you work odd hours and need a gym open at night? Checking the facility’s hours before you sign up is a must, Carley says. But, she says, there’s a flip side to a gym open 24/7. If you can go anytime, there might be less motivation as opposed to the urgency of “I need to get there before 5 p.m.”
Privacy and crowds: Are you comfortable with communal locker rooms and showers, or do you want privacy? Ask to look at these areas on a tour. Ask about options to store your belongings. Are there lockers? If so, are they free?

Or, do you get anxious in large crowds? Ask gym staff about peak hours and typically how many people are present then.

Cleanliness: The last thing you want is an illness or infection to derail your fitness journey.

“Are the locker rooms and bathrooms clean? Do you see staff going around and cleaning equipment? Are they dusting?” Carley says.
Price: Do your research, Carley says. Some gyms offer the first week or month free, and you can see if it’s a good fit without breaking the bank. Or, ask if the gym offers discounts, such as for seniors, military, students or low-income residents.

But, be wary of day passes, Carley says. It might be the way to go if, for example, you’re on vacation. But for your home gym, it might be better savings-wise to just get the long-term membership.
Signing up and canceling: We’ve all seen the headlines about how meticulous it is to fill out gym contracts. In fact, several states have passed laws to make the process easier.

“Talk about that up front with gym staff. Read the fine print,” Carley suggests. “If you go to a smaller, locally-owned gym or a recreation center [as opposed to big chain gyms], those are going to be easier to pay month-to-month.”
Word of mouth: Take everything you see online with a grain of salt, but it can’t hurt to read gym reviews and even bring those up when touring with staff. Friends and family might also have advice.

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Smart eats, healthy streets

Tue, 24 Dec 2024 06:42:48 -0600

Food deserts – neighborhoods that don’t have quick access to a grocery store with healthy options – are, sadly, nothing new. They lead to quick stops at the fast-food place or gas station, where healthy food may be at a premium.

But have you ever taken a deep dive into how food deserts can significantly impact a person’s health? And more importantly, what can be done about the problem?

Clare Carley, an exercise physiologist at OSF HealthCare, has some things to keep in mind. Carley also knows about food insecurity firsthand through her support of two OSF programs: Peace Meal, which provides meals in-home or at a central site to people 60 and older, and Smart Meals, which provides a meal kit for a family of four and teaches them to cook.

“We want diets high in fruits, vegetables and fiber and low in saturated fat. Gas stations and fast-food restaurants provide the flip side. They often provide no fruits and vegetables, food high in saturated fat and no good fiber food,” Carley says.

How to navigate food deserts

Planning meals for the week is key, Carley says. Estimate how much food you’ll need and how much you have to spend.
If you can’t help but go to the eatery or gas station often, choose healthier options.

“I’ve found gas stations are very similar to grocery stores. As long as you stay on the outside perimeter, you’ll stay away from candy and chips that will be down an aisle,” Carley says. “When you walk in, there’s usually some sort of fresh fruit or vegetable right there. Pretzels are really great filling snacks. Nuts are good for you. You have granola bars too.”

One caveat: Carley says to check labels of packaged salads at the gas station. She says they are often heavy on unhealthy preservatives.

At restaurants, opt for a grilled chicken sandwich and water rather than a cheeseburger and soda. Carley also says healthy choices are sometimes hidden on the kid’s menu. Look there for things like apple slices, and make that your side instead of fries.
When you can get to the grocery store, make wise choices. Carley suggests canned fruits and vegetables that have a long shelf life. For vegetables, look for options with low salt. You can also rinse the veggies at home to remove some of the salt. For fruit, look for options that are canned in 100% juice or water, not syrup.
Consider creating a garden at home or advocating for a community garden in your neighborhood. Carley says this allows you to bank up healthy food for the winter. It’s also likely going to be cheaper, she says, given the rising cost of groceries. And working outside provides benefits to your physical and mental health, too.

“It’s a little extra work, but it pays off in the long run,” Carley says.
Talk with a dietitian, nutritionist or wellness expert about making diet changes.

How to help people who are struggling

Carley says everyone can help in the fight against food insecurity. Get to know your community so you know which groups are struggling, such as parents struggling to afford school lunches for their kids. Then, talk to health care groups, social service groups and government groups about changes. For example, it’s not uncommon for residents to encourage their city council to recruit a grocery store to town.

The consequences

Frequent meals from the gas station or drive through can lead to obesity, heart disease, diabetes, high blood pressure and high cholesterol.

“Fast food is notorious for being high in salt. Those foods retain water in our body and can lead to heart and lung problems,” Carley says.

Childhood obesity, Carley adds, is a big problem in the United States and can set kids up for a lifetime of health problems and doctor visits.

Learn more

If you have concerns about food insecurity, contact the OSF hospital near you to see if it offers a program like Peace Meal or Smart Meals. The OSF HealthCare website has healthy recipes.

Social service agencies or schools in your area can also help. Carley says food pantries typically are open to accommodate adults who work different shifts.