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[JULY 12, 2001]  Walking is great for the body and mind, the cheapest exercise around and also one of the easiest forms of exercise a person can do.

According to the U.S. Public Health Service, before you start any fitness routine, it’s a good idea to visit your physician for a checkup, just in case you have any underlying health conditions that need monitoring. Once you get the go-ahead, wear comfortable clothing and shoes to make your walk as pleasant as possible and to avoid serious injuries.

Once you have your gear ready, start slowly and do only what feels comfortable. Results can be seen with only 20 to 30 minutes of walking a day, three times a week.

Once you have the right attire and the right attitude, approach walking wisely to get an effective workout. Stretch before and after your walk to prevent muscle cramps. Start slow, walking with your back straight, toes pointed forward and chin up. With each step, plant your heel down first and push off with your toes. Move your arms to give yourself more momentum and to tone arm muscles. You can even carry a couple of dumbbells and do arm curls while you walk.

Experts say you can use the "talk test" to determine if you’re exercising at the proper pace. You should be able to carry on a conversation without gasping for air. Finish your workout by slowing down to a casual stroll and ending with a stretch.

Studies also show that incorporating moderate- to high-intensity spurts into your workout not only helps you burn fat four times faster but also brings new life to an old routine and keeps your body from plateauing — getting so accustomed to a particular workout that it loses its effectiveness. To interval train, walk three minutes at your regular pace (brisk, yet comfortable), then walk faster for a full minute by lengthening your stride and swinging your arms harder. Return to your regular pace for three minutes, then walk fast for one minute. You can do this combination throughout your workout.

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Varying the intensity level of each interval is also helpful. For example, walk faster the first one-minute interval. The second interval, walk up a small hill or a few flights of stairs or increase the incline on the treadmill. On the third interval, jog or sprint if you can and repeat the different levels during your walk.

Also, when walking outdoors, consider the effects of the environment on your body, especially during the summer. The sun can affect your endurance, so you may not perform as well on a blistering hot day. Experts advise walking during cooler periods, such as early morning or at dusk, and carrying water and drinking it frequently, even if you’re not thirsty.

Many people find that walking in shady areas or air-conditioned shopping malls is an easy alternative to fighting the outdoor conditions.

A regular walking plan can provide major health benefits. A recent study by the University of Pittsburgh Graduate School of Public Health found that post-menopausal women who started a walking program 10 to 15 years ago as part of a clinical trial reported fewer cases of heart disease and half as many hospitalizations compared with
women in the trial who did not walk.

Walking has been proven to be a good choice of exercise for people of all ages, and experts say that walking is a good foundation for any fitness program and an excellent alternative when you can’t make it to the gym. Even if you’ve never exercised before, or started and stopped, walking could be your best prescription for fitness.

[Penny Zimmerman-Wills]

[JULY 7, 2001]  Gary "Skip" Dobey of Elkhart dons his walking shoes several times a week for a mile-and-a-half trek. But walking wasn’t always part of his daily routine.

Even though the 57-year-old now says walking makes him feel better, he admits health reasons forced him to take up the exercise. Last Thanksgiving, Dobey had heart bypass surgery. After three months of recovery, he took his doctor’s advice and began walking toward a healthier lifestyle.

"It’s not my favorite thing to do," said Dobey. "It’s not one of my favorite pastimes, but you have to do what you have to do. I walk fast to get my heartbeat up. I feel better. You can tell a difference in the way you feel."

Dobey is just one of millions of Americans who have found walking to be their preferred form of exercise. Walking is the most popular exercise in the country today because it’s easy, convenient and can be done anywhere, anytime. It’s a safe, low-impact activity that’s easy on the body and an excellent form of exercise for senior citizens because of the minimal risk to muscles and joints.

Dobey, who enjoys walking outside during warm weather months, said he walked at
the hospital during his recovery and later at the local Wal-Mart store and at home on a treadmill during the cold winter months. He plans to continue his new exercise regime, which includes weight machines and bicycling, this winter.

"Sometimes I don’t want to walk, but after I get going and start doing it, you feel better. It’s hard to discipline yourself that you have to do it," he added.

Medical experts claim walking just 30 minutes a day three times every week can produce great benefits for your body, especially when combined with healthy eating. Walking lowers blood pressure and cholesterol levels, stimulates circulation and
reduces the risk of heart attack, heart disease and stroke. It boosts your immune system, metabolism and endurance, while strengthening your bones, toning muscles, prompting weight loss and helping you sleep better.

In addition to the physical benefits, walking has
important psychological effects. It decreases stress and tension, relieves depression and improves both your mood and your self-image.

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"Men tend to think that they work hard and walk (at work) all week, but that’s not the same kind of exercise," said Dobey, who has been an Eaton Corporation employee for 37 years.

"Sometimes I come home from the plant and I don’t feel like doing it. I think to myself that I put in eight hours and I’m tired. But that’s a different kind of exercise; it’s not the same as continuous exercise to get your heart rate up," he said. 

A study by the American Council on Exercise shows that a brisk walk can even help improve your memory. A new study of older adults found that those who walked about 45 minutes, three times per week for six months performed substantially better on several cognitive tasks than those who did stretching or strengthening exercises. Not only did the walkers perform better on tests that gauged their ability to plan, establish schedules and switch between tasks, they also showed significant improvement in oxygen consumption. Previous studies have also shown a link between lifelong exercise and a lower risk of developing Alzheimer’s disease.

Medical experts say that people who can’t even walk under normal conditions can walk in a swimming pool using flotation devices to strengthen their muscles.

Walking also is part of the rehabilitation program for many heart attack and stroke sufferers.

Not only is walking great for the body and mind, it’s also the cheapest exercise around. All you need is a pair of comfortable shoes, cushioned socks and you’re ready to go. And you can walk up and down your stairways, around the neighborhood, at one of the local parks, inside at the gym or on a treadmill.

Not only does it ease the mind and tone the body, it’s also one of the easiest forms of exercise a person can do.

(To be continued)

[Penny Zimmerman-Wills]

[Click here for Part 2]

[JULY 2, 2001]  We will observe National Lead Poisoning Prevention Week July 19-25. One of the most common preventable pediatric health problems in the United States today is lead poisoning. Lead poisoning is simply the presence of too much lead in the body and is caused by exposure to lead that is eaten or breathed in the form of dust.

As we have come to a greater understanding of the effects of lead poisoning, crucial legislation has been passed to decrease the amount of lead in the environment. As a result, few children suffer from the serious physical effects of lead poisoning. However, many children continue to be exposed to low doses of lead that can result in more subtle but still serious health problems. Even at low doses of exposure, a child may suffer from developmental delay, lower IQ, hyperactivity, learning disability or hearing impairment. Since children who have elevated blood lead levels may have no observable symptoms, parents may be unaware of the problem until the damage has been done.

People at any age can get lead poisoning, but children are at the greatest risk. The primary source of lead exposure for children is lead-based paint. It is estimated that lead-based paint is present in 74 percent of all homes built before 1978. Lead dust accumulates in cracks over the life of a house. Where you can see chipping paint, there is always lead dust. Children are most likely to swallow lead dust simply because they are closer to the ground, and they frequently place hands or other objects in their mouths. Certain activities such as opening and closing windows can create an aerosol so that children can inhale the lead dust.

Other sources of lead include imported crayons and miniblinds, improperly glazed pottery, the solder that connects water pipes, and some folk remedies. Certain hobbies such as stained glass, target shooting or furniture refinishing carry a risk for lead exposure. Adults with certain occupations are exposed to lead. These include construction workers and auto repair workers as well as others. Workers can unknowingly carry lead dust home from the workplace and expose their families. Children of people who remodel their own homes are at very high risk for lead exposure. Lead has also been deposited in the soil from leaded gasoline and lead paint. Since lead is not biodegradable, once deposited in the soil it stays there.

The only method to diagnose lead poisoning is by a blood test. In 1995 the Illinois Department of Public Health designated areas of high and low risk for lead poisoning throughout the state. This was done by ZIP code. Those children living in areas determined to be low risk can be assessed by using a set of questions designed to determine the risk of lead poisoning to that particular child. Children who are high-risk as determined by the questionnaire and those who live in a high-risk ZIP code area need a blood test.

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According to Illinois law, all children 6 months through 6 years of age must be assessed for lead poisoning one time before entering day care, preschool or kindergarten. The American Academy of Pediatrics, however, recommends yearly assessment, especially at 1 and 2 years of age, as these children are at the highest risk for central nervous system impairment.

Lead poisoning can be prevented by taking some simple precautions. These include:

• Keeping children away from peeling or chipping paint.

• Washing floors, countertops and windowsills at least weekly with a phosphate-based detergent.

• Feeding children a diet high in iron, calcium and Vitamin C, low in fat, and offering healthy snacks throughout the day.

• Using proper procedure when renovating or remodeling, and keeping children and pregnant women out of the work area until renovations are complete and the area has been cleaned.

• Washing a child’s hands, face and toys often.

• Allowing the cold water to run for several minutes in the morning before using it and using only cold water for drinking, cooking and preparing infant formula.

• Removing shoes when coming indoors so that lead dust is not tracked inside the house.

• Laundering work clothes separately when in an occupation that carries a high risk for lead exposure.

• Never storing food in pottery made outside of the United States.

• Planting grass to reduce a child’s exposure to lead in the soil.

For more information on childhood lead poisoning or for information on how to have your child assessed for lead exposure, call the Logan County Health Department at (217) 735-2317 or ask your health-care provider.

[Logan County Health Department news release]

Honors & Awards

Announcements

[JUNE 30, 2001]   

Senior Sunday — July 1, 11 a.m. to 1 p.m. Reservations required. Call 732-2161, Ext. 195.

Free blood pressure screenings — July 3, 5, 10, 12, 17, 19, 24, 26 and 31, 9 a.m. to noon, first floor waiting area. No appointment necessary.

Congestive heart failure and diabetes support group — Monday, July 16, 7 p.m., Conference Room A. Call (217) 732-2161, Ext. 443 for more information.

Breast Cancer Awareness — Tuesday, July 17, 7 p.m., Conference Room A. Call (217) 732-2161, Ext. 443 for more information.

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Pain management service — July 9 and 23, on fourth floor. Physician referral required. Call (217) 732-2161, Ext.403 or 444 for more information.

Laser clinic — Thursday, July 12, 10 a.m. to 2 p.m., on fourth floor. Call (217) 732-2161 Ext. 243 for more information.

Always In Our Hearts bereavement support group — Thursday, July 26, 1 to 3 p.m., fifth floor physicians lounge. Call (217) 732-2161, Ext. 405 for more information.

Parkinson’s support group — Monday, July 23, 7 p.m., Conference Room A. Call (217) 732-2161, Ext. 427 for more information.

[ALMH news release]

The Rural Health Partnership has announced the schedule for its mobile health unit. Effective Feb. 1, 2001, the unit will run as follows:

For more information on the mobile health unit schedule and services, contact Dayle Eldredge at (217) 732-2161, Ext. 409.

This family resource list to save and use is provided by the Healthy Communities Partnership (732-2161, Ext. 409) and the Healthy Families Task Force.         

Resources for Logan County families

Agency	Phone number	Address
911	911 (Emergencies) 732-3911 (Office -- non-emergency)	911 Pekin St. Lincoln, IL 62656
Abraham Lincoln Memorial Hospital	732-2161	315 Eighth St. Lincoln, IL 62656
Aging (Department of)	785-3356	421 E. Capitol, #100 Springfield, IL 62701-1789
American Cancer Society	546-7586 (24 hour)	1305 Wabash, Ste. J Springfield, IL 62704
American Red Cross	732-2134 1-800-412-0100	125 S. Kickapoo Lincoln, IL 62656
Catholic Social Services	732-3771	310 S. Logan Lincoln, IL 62656
Chamber of Commerce	735-2385	303 S. Kickapoo St. Lincoln, IL 62656
Community Action (CIEDC)	732-2159	1800 Fifth St. Lincoln, IL 62656
Community Child Care Connection	525-2805 1-800-676-2805	1004 N. Milton Ave. Springfield, IL 62702-443
Crisis Pregnancy Center	735-4838	513 Pulaski St. Lincoln, IL 62656
DCFS (Department of Children & Family Services)	735-4402 1-800-252-2873 (crisis hotline)	1100 Keokuk St. Lincoln, IL 62656
Heartland Community College GED Program	735-1731	620 Broadway St. Lincoln, IL 62656
Hospice Care of Illinois	1-800-342-4862 (24 hour) 732-2161, Ext. 444	720 N. Bond Springfield, IL 62702
Housing Authority	732-7776 732-6312 (24 hour)	1028 N. College St. Lincoln, IL 62656
Illinois Breast & Cervical Cancer Program	735-2317 1-800-269-4019	LCHD - 109 Third St. Lincoln, IL 62656
Illinois Department of Public Health	782-4977	535 W. Jefferson Springfield, IL 62761
Illinois Employment and Training Center (replaces JTPA office)	735-5441	120 S. McLean St., Suite B Farm Bureau Building Lincoln, IL 62656
Legal Assistance Foundation	(217) 753-3300 1-800-252-8629	730 E. Vine St., Ste. 214 Springfield, IL 62703
Library - Atlanta	(217) 648-2112	100 Race St. Atlanta, IL 61723
Library - Elkhart	(217) 947-2313	121 E. Bohan Elkhart, IL 62634
Library - Lincoln	732-8878	725 Pekin St. Lincoln, IL 62656
Library - Mount Pulaski	792-5919	320 N. Washington Mount Pulaski, IL 62548
Lincoln Area YMCA	735-3915	319 W. Kickapoo St. Lincoln, IL 62656
Lincoln/Logan Food Pantry	732-2204	P.O. Box 773 Lincoln, IL 62656
Lincoln Parents’ Center	735-4192	100 S. Maple Lincoln, IL 62656
Lincoln Park District	732-8770	1400 Primm Rd. Lincoln, IL 62656
Logan County Department of Human Services (Public Aid)	735-2306	1550 Fourth St., P.O. Box 310 Lincoln, IL 62656
Logan County Health Department	735-2317	109 Third St., P.O. Box 508 Lincoln, IL 62656
Logan Mason Mental Health	735-2272 1-888-832-3600 (crisis line)	304 Eighth St. Lincoln, IL 62656
Logan-Mason Rehabilitation Center	735-1413	760 S. Postville Dr. Lincoln, IL 62656
Oasis (Senior Citizens of Logan County)	732-6132	501 Pulaski St. Lincoln, IL 62656
Project READ	735-1731	620 Broadway St. Lincoln, IL 62656
Salvation Army	732-7890	1501 N. Kickapoo Lincoln, IL 62656
Senior Services of Central Illinois	732-6213 1-800-252-8966 (crisis line)	109 Third St. Lincoln, IL 62656
Sojourn Shelter & Service Inc.	732-8988 (217) 726-5200 (24-hour hotline)	1800 Westchester Blvd. Springfield, IL 62704
U. of I. Division of Specialized Care for Children	524-2000 1-800-946-8468	421 S. Grand Ave. West, 2nd Floor Springfield, IL 62704
U. of I. Extension Service	732-8289	122 S. McLean St. Lincoln, IL 62656

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