Let’s face it. Back pain is no fun. Millions of people suffer from some type of back discomfort and will try anything to find relief. But one the best paths to getting some relief may be an old standby – walking.

Walking might strengthen your muscles, improve your posture and stabilize your back – all of which can help lessen pain, reduce flare-ups and prevent future problems.

Back pain is very common, says Brittni Zick, a physical therapist for OSF HealthCare. It can impact anyone of any age for a variety of reasons.

“Maybe there was an injury in the past, or poor posture is usually a big reason for it,” she says. “Or it’s the type of work that people do if they're bending and lifting a lot. It's one of the most common things I see as a physical therapist.” 

Zick adds that walking increases blood flow, which is important because tissue in your back can get irritated. By walking, blood circulates to those areas, helping heal the tissue and help alleviate pain. 

Experts say walking prevents back pain by strengthening the spine and muscles, and by promoting relaxation and stress relief, though the exact reason isn’t known. There have been studies done that show people who walk regularly have fewer problems with back pain and go longer between occurrences.

“When you think about what's causing back pain, the cause of back pain is too much pressure on the spine, and the cure is to offload pressure,” says Zick. “And walking does that by swinging your arms big strides, the twist and the torso helps to unload the spine and give pressure relief.”

As good as walking is for your back, a lack of physical activity is just as bad. On the flip side, too little movement – like sitting all day – can weaken spinal muscles and can lead to misalignment, pain and fatigue. Whether at a desk or on the couch, staying in one position can take a toll. It’s important to change position and get your body moving to improve your circulation and blood flow.

“Sometimes we get busy and focused on what we're doing, and we find ourselves sitting in a flexed, poor posture position,” says Zick. “So, you want to take some stretch breaks. Arch your back a little. You might get up, move around to just take some of that pressure off. And if you can, try to get a walk in.”

For long-term back pain management, a regular walking routine of 20 to 30 minutes at a time doesn’t only help fight back pain but also increases endurance and improves your mood.

But Zick says don’t try to squeeze in all 30 minutes in at once, at least to start. She recommends breaking up the time into different parts of your day – for example, 10 minutes in the morning, 10 at lunch and another 10 minutes at night might just be the best route to take.

“A walking program should be started gradually. Start off with just a couple minutes, take a rest for about an hour, try to do another couple of minutes every hour,” Zick says. “Then you're going to shorten that time to where you're working up toward walking 30 minutes a day. Eventually you would want to start walking three times a day for 30 minutes.” 

Zick says it’s important to make walking a daily priority. Don’t think of it as a chore but as a fun activity that can help you feel better. It helps maintain a healthy weight and improves blood pressure. Regular walking is also good for better sleep, improved memory and lowering the risk of depression.

Before starting any type of walking program, however, make sure to consult with your medical provider first.

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After months of winter, the urge to get outside is hard to ignore, and for many people, that starts with a simple walk.

That includes Paige Linstead, a physician assistant with OSF HealthCare. “A lot of patients have sedentary jobs, as do I,” Linstead says. “So, I try to walk on my lunch, walk my dogs when I get home. I really focus on the calorie aspect of it too, and try to increase the walking speed, the distance that you can cover.”

For years, the targeted goal was 10,000 steps, which originated in the 1960s from a marketing campaign to promote the Tokyo Olympics. While the American Heart Association still recommends 10,000 steps a day, the organization says that just a mile of walking can also provide health benefits.

But now, the prevailing thought is that 7,000 steps a day will still do the trick. Walking improves your cardiac health, lowers your risk for diabetes, improves your circulation, can help improve sleep, decreases appetite and helps with weight management. It’s also enough steps to reduce the risk of dementia, cancer and depression.

“So, 10,000 was the gold standard. It's an easy number for people to say they're going to reach,” says Linstead. “But 7,000 is sufficient for most adults. It's a good goal to help minimize health risks and improve your health.”

It’s especially good for older adults.

Walking is good for heart health

According to a study published in the journal Circulation, older adults who walk three to four miles a day - 6,000 to 9,000 steps - are 40% to 50% less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day.

This study focused on cardiovascular disease (CVD) risk and the findings were the result of eight studies using data from 20,000 people in the United States and 42 other countries. Their average age was 63 with 52% being women.

“It can improve your cardiovascular health, decrease your risk for diabetes or diabetes progression, help with stability, mobility,” Linstead adds. “It can help with mental health, getting a little bit vitamin D with the sun. Just set small goals for yourself and keep increasing as you can until you can get to that goal of 7,000 steps in a day.”

But if that still seems like a lot, don’t worry. Linstead says the important thing is to get started and work your way up gradually. Start by walking around your block or maybe visiting the local shopping mall.

“Absolutely, any movement is good movement,” she says. “Instead of having a sedentary lifestyle, if you can only get a couple thousand steps in a day, that can help elderly with mobility, stability, mental health, too.”

The Centers for Disease Control encourages people to get in 150 minutes of moderate to vigorous exercise each week. But Linstead says don’t try to squeeze in all 30 minutes at once, at least to start. She recommends breaking up the time into different parts of your day – for example, 10 minutes in the morning, 10 at lunch and another 10 minutes at night might just be the best route to take.

“I think that would be good motivation for people if they had a partner or a group to walk with,” Linstead says. “And you can walk at whatever speed you're comfortable with, the distance that you're comfortable with, but knowing that you have a support system in place.”

Before starting any type of walking program, however, make sure to consult with your medical provider first.


 

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As spring approaches, more people will head outdoors to take a walk or run. One way to add to the intensity of your workout is by wearing a weighted vest.

Adding weight to a walk or run is nothing new. People have been using hand weights or wrists and ankle weights for years. But experts say wearing a vest across your upper body evenly distributes the added weight.

“I highly recommend it to most of my patients, because if you think about it, it adds to whatever kind of exercise you're doing,” says Faheem Ahmad, MD, a sports medicine physician with OSF HealthCare. “If you're doing cardio, it adds resistance or strength training. It adds more of a challenge to it.”

Many benefits 

Dr. Ahmad says the benefits include burning more calories, higher heart rate, improved posture, increased strength and gaining a stronger core.

Kicking up the intensity of your workout will make your heart work harder. And walking with a weighted vest works your leg muscles.

“There are many benefits,” he says. “Number one is your muscles. It makes your muscles stronger. It doesn't matter if you're doing cardio or resistance training, you're benefitting from it.”

Anyone can use a weighted vest unless you have experienced certain health conditions including dizziness, high blood pressure, osteoporosis or have recently suffered a heart attack. Added weight doesn’t help if you have arthritis in your hips or knees either.

The key to using a vest is to use caution and start slowly. Add distance and intensity as you get used to wearing the weighted vest.

Start gradually 

Dr. Ahmad recommends coming up with a game plan. Begin by using a vest that is 5% of your body weight. For example, if you weigh 150 pounds, begin with a vest that weighs 7.5 pounds. And test your vest by taking a short walk around your neighborhood.

“Start by walking two to three times a week and then do 10 to 15 minutes of exercise per day,” he says. “If you want to push your resistance a little more, then slowly increase by 5% of your body weight every four to six weeks.”

And weighted vests aren’t just for walking or running.

“You can incorporate this into your weight training, your resistance training too, because it gives more resistance, and it gives a challenge to your core, in particular the back muscles,” he says.  Just make sure your form, balance and posture are good to avoid potential injury.

Lisa Crocker of Belvidere, Illinois, began using a 10-pound weighted vest last summer, when she read about the trend on TikTok. She started slowly, walking a mile at a time before working up to six miles. She has noticed a significant difference in her workouts.

“The main reasons I wanted one was to help improve my core and posture,” she says. “It’s really helped, and I burn more calories. Now I notice a big difference when I don’t wear it.” Crocker adds that three of her friends have now purchased weighted vests.

Do your homework 

Like Crocker, Dr. Ahmad says many of his patients are curious about the idea of wearing a weighted vest.  Most of the questions center on benefits and safety issues.

Dr. Ahmad says there is no shortage of weighted vests to choose from. Cost ranges from $30 to $300 and up.

But if wearing a vest isn’t your thing, don’t worry. Dr. Ahmad says what’s most important is getting in your daily steps or miles.  

“It doesn't matter what kind of exercise you do,” he says. “But if you incorporate those into your daily life, 150 minutes per week is beneficial for you.”

Always talk with your provider before starting any kind of workout program. 

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For many people, turning 50 is a landmark birthday. It not only means reaching a half a century, but it’s often a time to reflect. It’s an opportunity to think back on your life up to that point, while also looking to your future.

From a health standpoint, reaching your 50s could bring on seismic changes, especially if you haven’t always taken care of yourself. It means increased risks for chronic conditions like heart disease, diabetes, high cholesterol and some cancers.

It also means developing other changes like slower metabolism and bone density loss. That’s why experts say now is the time to make your health a high priority – getting annual physicals and screenings, paying attention to your mental health, re-evaluating what you eat and carving out more time for exercise. 

For Travis Swink, DO, a family medicine provider with OSF HealthCare, having these important conversations with patients centers on physical activity. According to Dr. Swink, we start losing muscle strength in our 30s and the trend continues from there. That’s why physical activity is so important by the time we reach our 50s.

“The problem is that when we get into our 50s, we get kind of complacent,” he says. “We stop exercising, we stop taking care of ourselves, and we're getting into the limelight part of our career. So, we tend to slow down. We need to find out where their activity level is at at that point.” 

Dr. Swink says starting in our 40s, people tend to gain about five pounds a year. This can be chalked up to poor eating habits and lack of activity. By the time 50 rolls around, many Americans are 20 to 30 pounds heavier than we should be.

Get moving 

The physical activity doesn’t have to be anything rigorous, like training for a marathon. Unless that’s your motivation. Dr. Swink says the simpler, the better. But you should do something seven days a week.

“What I tell people is, when we get into our 50s, it's not about running, it's not about cross training, pickleball even, it is about walking,” he says. “And if we can do 15 minutes twice a day, that's your best activity.”

Dr. Swink adds that walking is the second-best activity behind jumping rope, which most people probably won’t do in their 50s. He says the key is to dedicate time and purpose to walking. Walking from one job site to another doesn’t count. If you work in an office, take a break or use part of your lunchtime to get in one of your walks. But remember to stretch first to warm up your muscles before heading out the door.

When it comes to strength training, Dr. Swink recommends using free weights instead of machines. And repetition is more important than the amount of weight.

“I don't want them to do any machines with heavy weights,” he says. “I find that doesn't do very well for certain joints, because as we age, we lose some of our flexibility and range of motion, and a free weight allows you to manipulate that. And so do bands. Bands really limit how much you're going to lift, and they’re very good to use.”

As far as diet goes, Dr. Swink says the best way to track what we eat is by writing it down or using a calorie-counting app.

“The problem is that we have become a very carb generated society, and so most of the time I have people actually write a diet diary, even if they're not overweight, and we sit down and we look at it, because most of them will have a 70 to 80% carb ratio, and that, in itself, is going to be very poor for their health. So that's where I approach it, first.” 

Instead of bread and pastas, Dr. Swink recommends choosing proteins like meat, fish, eggs, nuts and non-starchy vegetables (leafy greens, broccoli, cauliflower, peppers, mushrooms) for low-carb options.

Dr. Swink says, for those over 50, that intermittent fasting should not be included in your lifestyle. By fasting you’re putting yourself in slight starvation, which slows your metabolism. “I'd rather have 6 a.m. to 6 p.m. and eating three meals a day and not eating past six o'clock,” he says. “Then doing your exercise after your last meal, where then you're taking and breaking down any extra storage before you go to bed.” 

Dr. Swink adds that the key is everything in moderation. And making changes like curbing alcohol use and making a pact to give up tobacco use could lead to your best decade yet. 

 

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November, December and January bring bountiful holiday meals.

While it’s tempting to chow down, experts are cautioning about how overindulgence can make you feel mentally and physically crummy in the moment, plus open the door to long-term unhealthy eating habits.

Have the right mindset

Andrew Zasada, MD, provides emergency department care at OSF HealthCare. He says avoiding stuffing yourself starts before you sit down for the meal.

“If you come to the meal hungry, you tend to try to make up for not having breakfast. You load your plate up, which is going to cause you to overeat,” Dr. Zasada says. “Instead, have a light snack an hour or two before you sit down to the meal.

“Put the food in one room and sit down in another room to eat. That necessitates you going there rather than having food available for another fill.”

The meal itself

Enjoy holiday meals, Dr. Zasada says. It’s not a race.

Grab a smaller plate, and take smaller portions of each item. Pretend you’re filling the plate up for a child. You wouldn’t take five rolls and two big slabs of meat for a youngster, so don’t do it for your adult self.

Other tips: Chew slowly. Between bites, put your utensil down, take a drink of water and talk to someone. This allows your stomach to fill up and tell your brain that you’re full.

When you finish eating, leave the table, and go to another room. Staying next to the food increases the temptation to keep nibbling.

If you can’t help it

Dr. Zasada says despite our best efforts, sometimes you overeat during holiday meals. Maybe you don’t want to offend your aunt by not having a slice of her famous pie.

If that happens, Dr. Zasada says there are two pitfalls to avoid: Drinking alcohol and lying down right after the meal.

“That opens up the sphincters of your stomach, slows down digestion and increases the chance for heartburn,” Dr. Zasada says.

Try tea or coffee after a meal instead of alcohol. But if you must indulge in a spirit, Dr. Zasada says to wait at least 90 minutes so your stomach can partially empty.

Instead of lying down for that post-meal nap, sit upright, talk to people or play a game. If the weather is nice, go for a walk.

A word on more serious eating issues

Holiday meals may be difficult for people who suffer from eating disorders, such as binge eating (eating a lot in one sitting and feeling you can’t stop), anorexia nervosa (an unwarranted fear of being overweight which leads to things like starvation) or bulimia nervosa (taking unhealthy steps to avoid weight gain like purging your food).

Dr. Zasada says, in the moment, you should have someone you trust who can help you through the holiday meal and check in with you later. Long term, he says these are serious issues that should be talked about with a health care provider.

“Repeated bulimia will damage your teeth. It’s corrosive. You lose electrolytes when you vomit,” Dr. Zasada says. “You become sick. If you do this repeatedly, you will lose weight in an unhealthy way. You will possibly dehydrate. You will start losing muscle mass.

“It’s just not a good thing.”

Bottom line: Don’t get discouraged

Dr. Zasada says one day of extra eating may make you feel bad, but it isn’t going to derail your overall health.

“One day won’t make you fat,” he says.

Get back into your healthy eating habits the next day while enjoying those leftovers in moderation. If you feel you are struggling to maintain a healthy weight or body image, talk to your primary care provider. They may refer you to a specialist like a dietitian or mental health provider. From there, plans could include a diet and exercise regimen, medication or, in rare cases, weight loss surgery.

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For years, we’ve heard about the many health benefits of walking and exercise in general.

That includes for better mental health.

A new study published in the journal JAMA Network Open found that the steps we walk each day can help reduce symptoms of depression.

When you’re feeling depressed or anxious, walking or any type of exertion might be the last thing you want to do. But a few miles or even a few steps can really go a long way to helping you feel better.

Victor Mendoza, a behavioral health provider for OSF HealthCare, says regular exercise such as walking can release natural brain chemicals called endorphins. It can help ease your mind of worries, help gain confidence and improve social interaction with others.

“It helps you get motivated, helps you get moving and helps you do the things you want to do,” Mendoza suggests.

The American Heart Association recommends 150 minutes a week of activity for better overall health. When it comes to exercise for improving mental health, Mendoza says the key is getting started – even if it’s just five minutes or a quick lap around the block.

The study indicates that no matter the type of activity or intensity, every bit counts when it comes to preventing depression. The research reviewed 33 studies involving more than 96,000 adults.

Taking more steps isn’t the only move you can make toward better mental health.

“It can be many things, as long as you're active,” advises Mendoza. “I think what's important is you're moving, you're active, and you're doing something like a sport, swimming, walking, anything, as long as it keeps you moving.”

Many people struggle with finding the motivation to exercise, especially in the winter. Mendoza recommends going to a mall and walking around the center court or even in the store aisles. If that doesn’t work, consider joining a gym, getting a trainer or asking a friend to go for a walk. You need to make the activity enjoyable to keep it up.

“It helps with accountability,” says Mendoza. “When you're not feeling good, that gym partner might push you, like, I want to do it. And sometimes we don't want to ruin it for him or her. There are times when we're motivating our gym partners and helping them as well.”

Mendoza says exercise helps him to be a better husband, father and medical provider to his clients. After all, he says, juggling work, family life and other commitments can be stressful for most people.

“Now the gym has a new meaning. It's my time to be with myself and exercise. It's my me time,” says Mendoza. “It has become an outlet for me, not just my physical health but my mental health as well.”

Mendoza stresses it’s important to remain patient with yourself when it comes to starting an exercise routine.

“We're going to have some lows, and there's going to be time that we're just going to not be able to be consistent with it, but that's OK. That's part of being human,” Mendoza acknowledges. “We are affected by our emotions, and sometimes they don't let us do those things that we know are good for us. It's just giving ourselves some breaks and telling ourselves, today was not a good day, but tomorrow we're going to try again. And restart that process and go back to that exercise routine.”

If you are looking for ideas with your walking, YouTube has several treadmill walking routines. And if you want to get your kids involved, there are workout programs, including dancing, you can do together. There are also free versions of apps such as FitOn that allow you to share workouts with friends, send them your favorite advice articles and celebrate achievements.

For more information regarding behavioral or mental health support, visit the OSF HealthCare website. 

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Freddie Freeman has plenty to be grateful for this holiday season. Not only did his Los Angeles Dodgers win the World Series in October, but the first baseman was named the series most valuable player.

But the best news for Freeman and his wife is that their young son is recovering after a scary bout of Guillain-Barré (pronounced Ghee-yan Bah-ray) Syndrome (GBS).

“Guillain-Barré Syndrome is an illness that we see often in adults, but we can see it in children as well,” says Asma Khan, DO, a pediatrician with OSF HealthCare. “It's an inflammation of the body. It's like an autoimmune disease but it's an inflammation where the body attacks its nerve cells.”

While experts aren’t sure of the exact cause of GBS, many people with Guillain-Barré exhibit early symptoms of an infection before a diagnosis is found. Freeman’s three-year-old son, Max, first started experiencing symptoms in July when he developed a viral infection. When Max was unable to stand or walk without being in pain, his parents rushed him to the hospital.

“Usually there's an illness about a few weeks prior to the onset of Guillain-Barré, within four to six weeks prior, and it's either a GI infection or upper respiratory infection,” says Dr. Khan.

Symptoms usually happen suddenly, can affect both sides of your body and start in the feet and legs. “We see signs of weakness,” says Dr. Khan. “We see some nerve issues where they have numbness, tingling, and weakness of the muscles progresses from your lower extremities, from your legs all the way up, and it can even reach your eyes, your lungs. So, it's progressive.”

While it’s rare, anyone can get GBS, but it’s more common in adults and especially in males. But Dr. Khan has seen a few cases in her pediatric practice.

“We notice the child having leg pain and refusing to walk or having an abnormal gait,” she says. “That's usually your triggering factor that you notice first, and then, upon evaluation, you notice weakness in the lower extremities, and then the reflexes are diminished or absent.”

The most severe problem is trouble breathing. Dr. Khan explains that as muscles and the chest wall get weaker, respiratory failure can occur. That’s the reason hospitalization is so important.

“We want to make sure they're eating okay,” she adds. “So as the weakness progresses, is it affecting their ability to swallow or choking? Do we need to give them a feeding tube? Do we need to give them fluids? And then the big thing that we need to really watch is respiratory status.”

Treatment includes plasma exchange, which filters out the antibodies in the plasma that are attacking the nerves. Another treatment, intravenous immunoglobulin therapy (IVIG), involves IV injections of immunoglobulins which are proteins that the immune system makes. IVIG can reduce the immune system’s attack on the nerves.

Physical, occupational and speech therapy may also be required, depending on the severity of the symptoms.

Dr. Khan says most people completely recover from Guillain-Barré Syndrome, but it can take six to 12 months, or longer. However, some people may experience lingering effects including weakness and fatigue.

Freeman has posted on his social media accounts that Max is back home and recovering. Still, the young boy has a long road ahead to regain his strength and learn to walk again.

For more information on children and Guillain-Barré Syndrome, visit the OSF HealthCare website. 

 

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Gym moms, if your child is a future Olympic athlete, you’ll always be able to say you were their first-ever gym partner.

Becoming pregnant doesn’t mean you have to toss your exercise plan to the side, says Mfowethu Langeni, DO, a family medicine physician at OSF HealthCare who specializes in obstetrics. In fact, it’s the opposite!

“Whatever you are doing activity-wise before pregnancy, you can keep on doing those as far as your body will let you," Dr. Langeni says. “Early on in pregnancy, you will have that added weight and body changes. But exercising is totally normal and is actually recommended, about 150 minutes per week.”

As your baby sits and kicks in the womb for nine months, Dr. Langeni says core exercises and strength training like lifting weights are great ways to prioritize both mom and baby’s health.

"(Labor) does take a lot of stamina, strength and core strength. But all women are different," Dr. Langeni says. "Some women push for hours during labor; some don't need to push much at all. Either way, strength conditioning and core training before and during pregnancy will help overall."

Keep on running!

Are you a marathon runner? That doesn’t have to stop either.

"You can run! If you're a runner, you can run a marathon, sprints or whatever you feel that your body can comfortably do. If you're a power squatter, that's also recommended. You can lift weights, take walks or do none of it," Dr. Langeni says. “Studies have shown that you get more bang for your buck during cardio when it's at a higher intensity. Everyone's built differently, so cater to what you can and can't do, and what your body can tolerate.”

The best starting point, Dr. Langeni says, is having a conversation with your OB/GYN. Tell them about your exercise goals, and make sure everything is safe for mom and baby. The main thing to avoid, Dr. Langeni says, is any exercise that would inflict trauma to the stomach.

Full body workouts are great if you’re pregnant or not, Dr. Langeni adds. “Doing core strength helps boost your metabolism and immunity and helps to regain your strength. It also helps with your cardiovascular system.”

Prioritize hydration

While hydration is always necessary, it becomes even more important during pregnancy. Good hydration helps provide a healthy blood supply to mom and baby.

"When you're pregnant, the body starts to change physically and physiologically. Women's blood volume increases by about 50% during pregnancy, so it's very important to stay hydrated," Dr. Langeni says. 

It can even help keep moms out of the hospital in the first trimester or early second trimester.

Drop the cigarettes and alcohol

"Cigarette smoking also has some (negative) implications to the baby. People who smoke cigarettes have a higher chance of having complications in pregnancy," Dr. Langeni says. “You increase your risk of preterm labor, smaller baby in size and increase your risk of maternal issues like high blood pressure.”

Drinking alcohol can also harm the fetus. “Zero alcohol is better,” he emphasizes. The baby can develop something called fetal alcohol syndrome, which comes from chronic alcohol use if the mother drinks alcohol during pregnancy.

Electrolyte drinks and pregnancy

While Dr. Langeni is a proponent of electrolyte drinks in general, he urges caution for pregnant moms to drink them, reminding everyone to keep a close eye on the labels. Different electrolyte drinks will have high amounts of sugar, but he recommends sugar free electrolyte substitutions like sugar free Gatorade and Pedialyte.

Dr. Langeni says moms will naturally gain weight in pregnancy. It’s totally normal! He even says your caloric intake should increase around 300 calories per day to keep mom and baby healthy.

Staying away from processed lunch meats, unpasteurized meats and drinks or seafoods that contain mercury is also a must. 

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It’s no secret that walking is good for you. In fact, medical experts say it’s better than running. Walking improves fitness, reduces pain, eases depression and fatigue, and helps with circulation and posture, and more.

It’s especially good for older adults.

According to a study published in the journal Circulation, older adults who walk three to four miles a day — 6,000 to 9,000 steps — are 40 to 50% less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day.

This study focused on cardiovascular disease (CVD) risk and the findings were the result of eight studies using data from 20,000 people in the United States and 42 other countries. Their average age was 63 with 52% being women.

For years, the targeted goal was 10,000 steps, which originated in the 1960s from a marketing campaign to promote the Tokyo Olympics. While the American Heart Association still recommends 10,000 steps a day, the organization says that just a mile of walking can also provide health benefits.

For people 60 and older, the more steps taken, the lower their risk for CVD. The study found no connection between steps taken and the risk of CVD in younger adults.

“Heart health or cardiovascular risk increases as we age," says Nancy Dagefoerde, a nurse practitioner with OSF Cardiovascular Institute. "So, if a person is sedentary, they're adding to that risk, and it's also important for balance and movement in general and just overall health and reduction of health problems. That's why it is especially important for older people.”

If 6,000 steps still seems like a lot, don’t worry. Dagefoerde says the important thing is to get started and work your way up gradually. 

“If you start at 2,000, and you just start adding on 1,000 steps, you're showing health benefit, which I think is really important because many people can’t do that many steps in a day for several reasons," says Dagefoerde. 

You can choose between a slow walk and a more brisk pace. Dagefoerde says the benefit of walking slowly is it burns more calories and is easier on the joints. Brisk walking helps fight developing heart disease, cancer and dementia.

And if walking isn’t your thing, don't sweat it. Dagefoerde recommends other exercises that are just as helpful including water programs, dance classes, chair exercises, using a recumbent bike or try walking in place indoors.

“During an hour-long TV show, there's 20 minutes of commercials, and they're three to four minutes at a time," says Dagefoerde. "So, if you can't do a lot of walking at once, get up and walk for those three-to-four-minute intervals, then you’re getting some activity in.”

The bottom line is to get moving. Start by having a conversation with your doctor about the best way to begin any type of walking program. 

“Do small amounts. It doesn't have to be a great deal," says Dagefoerde. "Many people think if they can't do a half hours or 45 minutes at once, they might as well not exercise, but you can actually break it up into three 15-minute workouts or three 15-minute walks. Even if you're working, you can take a 15- minute break and do a little now and a little more later. Something is better than nothing.”

For more information about leading a healthier lifestyle, visit OSF HealthCare. 


 

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You see the phrase as you browse the grocery aisle: helps lower cholesterol.

But have you looked into what that means for you? And more importantly, is this something my children need to worry about?

The answer to the second question is yes, says Tricia Herman, a cardiac rehabilitation registered nurse at OSF HealthCare in Danville, Illinois. And it’s a perfect time to change lifestyles to avoid cholesterol problems as we enter a holiday eating season where you may be chowing down on unhealthy food.

What is cholesterol?

Herman says cholesterol is a fatty, waxy substance that’s responsible for building cells in our body. It also helps produce hormones and vitamin D.

“When we have our cholesterol checked, it’s not just total cholesterol that we’re really looking at. We’re looking at three different levels,” Herman says.

“The bad cholesterol is LDL [low-density lipoprotein]. You can consider it lousy. The good cholesterol is HDL [high-density lipoprotein]. And triglycerides is another level that we take a look at.”

LDL values should be less than 100 milligrams per deciliter. HDL should be greater than 60 milligrams per deciliter. And triglycerides should be less than 150 milligrams per deciliter.

Be proactive at all ages

The average person doesn’t need to memorize those numbers. Herman recommends that when you get your yearly physical, get a blood test to measure cholesterol as well. You’ll need to fast for 12 hours before the test, so Herman says to do it first thing in the morning if possible.

After the results come in, your health care provider will come up with a course of action, if necessary. That may involve follow up lab work or medicine.

What you should think about daily: a healthy lifestyle.

For kids, try for 60 minutes of exercise per day. That could be as simple as walking, Herman says.

And cut down on less healthy food choices like fried or fatty foods, sweets and red meat.

Or as Herman puts it: don’t brake and hit the drive thru because it’s the quick and easy option. Keep your foot on the gas.

“Eating habits are the hardest thing for a lot of people,” Herman says. “It’s the way we were brought up. What was served at our table when we were younger become habits we grow up with.”

Instead, try lean meats like fish or poultry. Bake, grill or broil your meat instead of frying it. Use whole grain bread instead of white bread.

“Create a meal plan for your child that has lots of fruits and vegetables,” Herman says. “Don’t have them eat on the go. Have them sit down and eat so it’s more meaningful and thoughtful.”

The consequences

High cholesterol leads to plaque building in arteries of the heart, brain or legs.

“You’re at risk for stroke if it’s happening in your brain or even in your carotid arteries [in your neck],” Herman says. “You’re at risk for heart disease if it’s happening in your heart. And peripheral artery disease if it happens in your legs.”

Herman notes that high cholesterol often doesn’t come with symptoms until it’s too late. So talk to your primary care provider if you have concerns.

Interview Clips

Previous coverage

What you can eat can help improve your cholesterol

The good and bad about cholesterol