On one of their daily lunchtime walks outside Westerly Hospital are (l-r): Valerie Riley, exercise physiologist; Katje Stapler, RN; Michaela Miceli, exercise physiologist; and Julie Oakley, exercise physiologist and supervisor of Cardiac Rehab for L+M and Westerly hospitals.
Most of us spend too much time sitting at work (and at home) but the Cardiac Rehabilitation teams at L+M and Westerly hospitals actually practice what they preach to patients, which includes a clarion call to get out there and move!
Years ago, Westerly Hospital’s Cardiac Rehab team traded a tradition of “Fun Lunch Fridays” (choosing a different local restaurant for takeout) for a walk at lunch instead.
“Even in snow, rain, wind and summer heat, we always get outdoors to enjoy a brisk walk. It’s our time to bond as a team and relieve stress,” said Julie Oakley, an exercise physiologist and Cardiac Rehab supervisor for L+M and Westerly hospitals.
Oakley walks with colleagues, fellow walking enthusiasts, at both hospitals. The benefits are hard to overestimate, especially considering what experts say about sitting.
“The sedentary lifestyle is a serious health risk,” said Matthew Stults-Kolehmainen, PhD, an exercise physiologist with Yale New Haven Hospital. “Some experts say, ‘sitting is the new smoking,’ because, over time, it can lead to many of the same disease risks, including cardiovascular disease, diabetes and premature death.”
A good goal is at least 10,000 steps per day, Oakley said. She advises people to keep an extra pair of sneakers at work and take a walk at lunch.
“Walking with co-workers is a great team builder. It can improve your mood, your cardiovascular health and help with weight loss or maintaining a healthy body weight. It will also strengthen bones and muscles and improve balance and coordination.”
Stults-Kolehmainen advises his patients to build “exercise snacks” into their days, including (for those physically able) activities such as stair climbing, push-ups and jumping jacks.
“Have a variety of ways to add extra movement – almost like a ‘movement menu’ – that you can pick from each day,” he said. “This can help remove the drudgery of exercise and provide the flexibility to make an active lifestyle feel less cumbersome.”
The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic exercise. “Find an exercise buddy to help you get motivated,” Oakley said. “Make a list of exercises you enjoy that fit your lifestyle; set specific, achievable and time-oriented goals; and remember, every little bit helps, so celebrate small victories and keep a positive outlook.”
